nutritious meal planning, preparation, and …...2 nutritious meal planning, preparation and cooking...

NUTRITIOUS MEAL PLANNING, PREPARATION, AND COOKING ADVICE

FOR INTERNATIONAL STUDENTS

NUTRITIOUS MEAL PLANNING, PREPARATION, AND COOKING ADVICEFOR INTERNATIONAL STUDENTS

Nutritious Meal Planning, Preparation and Cooking Advice for International Students – 1st Edition

Acknowledgements: This document was prepared by Ms Helen Levy, Ms Julie Priestly, Dr Tanya Lawlis and the International Student Support Services at the University of Canberra. Student involvement included focus groups of international students from various ethnic backgrounds (e.g. African, Chinese, Filipino and Indian backgrounds), with their recommendations used to develop the health resource.

Funding was provided by Allianz Global Assistance.

CONTENTS Introduction 1Benefits of Good Nutrition 2Australian Dietary Guidelines 3Nutrition Advice for Students 5

How to eat nutritious meals on a budget? 16

Where Can I Buy Food in Belconnen? 17Local Supermarkets 17Fresh Food Markets 18Where to find International Specialist Food Outlets? 20

Asian Oriental Stores 20African Ingredients 22Traditional Indian Stores 23

Food Safety Tips 24Understanding Food Labels 25Estimated Cost of Food in Canberra, Australia 26Vegetable Cooking Chart 27Links to Online Cooking Tutorials & Recipes 28Pantry Basics Template 30Weekly Meal Planner Template 31

IV NUTRITIOUS MEAL PLANNING, PREPARATION AND COOKING ADVICE FOR INTERNATIONAL STUDENTS

1

INTRODUCTIONWelcome to the first edition of the University of Canberra’s Nutritious Meal Planning, Preparation, Cooking Advice for International Students booklet. This educational resource is designed to assist international students in accessing nutritious and culturally appropriate foods in Canberra. It has been developed by nutrition professionals and the University of Canberra’s International Student Support Service, in consultation with the student community. The taste and texture of “Australian food” can be vastly different from what international students are accustomed to eating in their own home country. Fortunately, the University of Canberra is surrounded by a wide variety of grocery outlets, fresh food markets, specialist international food outlets, and traditional ethnic restaurants, which are mostly in close proximity to the campus.

This resource aims to provide students with many benefits, including:

• Relevant and practical information for nutritious meal planning, preparation and cooking to promote healthy eating habits.

• Where to find culturally appropriate food in Canberra (including store locations, opening hours, food delivery fees, and travel options and is based on material available at the date of compilation); and

• Templates so students can build their own weekly meal plan and grocery list using the budget saving tips. While eating all meals from restaurants and cafes can be quite expensive, students have plenty of opportunities to learn to cook traditional as well as non-traditional healthy meals that will help them to stay within their budget.

Photo: from www.shutterstock.com

2 NUTRITIOUS MEAL PLANNING, PREPARATION AND COOKING ADVICE FOR INTERNATIONAL STUDENTS

BENEFITS OF GOOD NUTRITION A nutritious, well-balanced diet is important for the maintenance of health1 as well as to enhance academic performance.2 To achieve the desired results, it is important for students to consider how their diet can have an effect on their overall academic performance. Healthy eating habits are associated with improved cognitive performance, with studies showing that students that include a breakfast have improved alertness and memory retention. These cognitive skills are essential for students to perform optimally in their studies. Research findings have also found that higher academic achievement has been associated with adequate intake of vegetables and fruit.3 Additionally, students are less likely to have learning and reading difficulties if they avoid skipping meals and reduce their intake of unhealthy discretionary food, such as sugar-sweetened soft drink, confectionary, pizza and savory snacks.

Photo: www.pexels.com

Photo: ww.pixabay.com

#UCInternationalFood#UCBeInspired#UCBeCreative#HungryUniStudents#UCelebratesCulturalFood

Tips to using this resource• Get prepared early! • Consider whether you’re eating a well-balanced

healthy diet – see dietary guidelines & nutrition advice (pages 3–15).

• Organise your weekly meal plan (page 31).• Get your shopping & pantry list organised (page 30). • Consider your weekly budget & how you can

save money (page 16). • Join an international social organisation & try their

traditional cooking classes. • Be inspired to cook your own traditional meals &

try new recipes from your culture. Celebrate your traditional cuisine by sharing it on social media (Instagram, twitter, facebook).

3

AUSTRALIAN DIETARY GUIDELINES The Australian Dietary Guidelines (2013) provide practical information on healthy food choices to optimise an individual’s health and wellbeing, as well as reduce their risk of diet-related conditions (e.g. obesity, high cholesterol) and chronic diseases (such as cardiovascular disease, type 2 diabetes, & some cancers).1 The key recommendations from the guidelines are based on the best available scientific evidence on health, diet and nutrition:

1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.

2. Enjoy a wide variety of nutritious foods from the five food groups every day and drink plenty of water.

3. Limit intake of foods containing saturated fat, added salt added sugars and alcohol. 4. Encourage, support and promote breastfeeding. 5. Care for your food; prepare and store it safely.1

The Australian Guide to Healthy Eating (Figure 1) is used as a food selection guide to the five food groups and outlines the proportion of the core food groups recommended for daily intake. The guidelines provide recommendations on the importance of consuming adequate amounts and types of core food groups, including a variety of nutritious food from each of the five food groups:• Vegetables and legumes/beans• Fruit• Grain (cereal) food

(preferably wholegrain and/or high cereal fibre varieties)

• Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans (all good sources of protein)

• Milk, yogurt, cheese and/or alternatives, mostly reduced fat.

An electronic copy of the Australian Dietary Guidelines is available at www.eatforhealth.gov.au Photo: www.pexels.com


Use small amounts Only sometimes and in small amounts

Enjoy a wide variety of nutritious foods from these five food groups every day.Drink plenty of water.

Australian Guide to Healthy Eating

Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties

Vegetables and legumes/beans

Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

Fruit

Polenta

Muesli

Quinoa

Wheat flakes

Mixed nuts

Red kidney beans

Red kidney beans

Red lentils

Lentils

Chickpeas

Chickpeas

Penne

Fettuccine

Figure 1 – Image sourced from: National Health & Medical Research Council. Eat for Health Australian Dietary Guidelines Summary. Canberra: National Health & Medical Research Council

5

NUTRITION ADVICE FOR STUDENTS1. Eat a nutritious breakfastEating a breakfast everyday will help you to feel better, perform optimally in the classrooms and exams, as well as cope better with stress. A healthy breakfast can include a high fibre or wholegrain choice.

Examples of healthy breakfasts include:• Porridge or wholegrain cereal with low fat dairy (milk or yoghurt);• Fresh fruit/canned fruit/fruit juice (no added sugar);• Wholegrain/wholemeal toast with avocado (or low fat margarine & a spread, such as jam,

honey or vegemite); or• A hot breakfast: poached/boiled egg, grilled tomato/mushrooms, and baked beans.

Photos: www.pexels.com

Chinese Breakfast Examples: Congee (wholemeal rice porridge) with added vegetables; a bowl of noodle soup; steamed Chinese dumplings (baozi) with vegetable or low fat meat filling; and herbal tea.


Indian Breakfast Examples: Wholegrain roti; uttapam (crepe) with vegetable fillings; rice-based traditional dishes; wholegrain cereal/toast; and fruit juice.

African Breakfast Examples: Garri (cassava cereal flakes); herbal tea (roobus); fruit (banana, pawpaw, kiwano); and uji (sour porridge).

*Cassava (root vegetable)

Filipino Breakfast Examples: Fish omelet (tortang dulong); eggplant omelet (tortang talong); fruit; & taho (breakfast drink containing tofu).

7

2. Eat plenty of different vegetables for good healthThe Australian Dietary Guidelines encourage us to enjoy plenty of vegetables (including different colours and types) and legumes/beans every day.1 University students are recommended to consume 5-6 serves of vegetables per day to meet their daily requirements and promote good health. Generally, the fresh food markets have the most affordable prices in comparison to local supermarkets.

A serve of vegetables is approximately 75g:• 1/2 cup of cooked green or orange vegetables (e.g. broccoli, spinach, carrots or pumpkin)• 1/2 cup cooked, dried or canned beans, peas or lentils (preferably with no added salt)• 1 cup of green leafy or raw salad vegetables• 1/2 cup of sweetcorn• 1/2 medium potato other starchy vegetables (e.g. cassava & sweet potato)• 1 medium tomato.

1 medium


Fruit



Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

19–50 years

51–70 years

70+ years

Men 6 5½ 5

Women 5 5 5

Serves per day

A standard serve of vegetables is about 75g (100-350kJ) or:½ cup cooked green or orange vegetables (for example, broccoli,

spinach, carrots or pumpkin)½ cup cooked, dried or canned beans, peas or lentils*1 cup green leafy or raw salad vegetables

½ cup sweet corn½ medium potato or other starchy vegetables (sweet potato,

taro or cassava)1 medium tomato

A standard serve of fruit is about 150g (350kJ) or:1 medium apple, banana, orange or pear

2 small apricots, kiwi fruits or plums1 cup diced or canned fruit (with no added sugar)

Or only occasionally:

125ml (½ cup) fruit juice (with no added sugar)30g dried fruit (for example, 4 dried apricot halves,

1½ tablespoons of sultanas)

A standard serve (500kJ) is:1 slice (40g) bread

½ medium (40g) roll or flat bread½ cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina,

polenta, bulgur or quinoa ½ cup (120g) cooked porridge2/3 cup (30g) wheat cereal flakes ¼ cup (30g) muesli

3 (35g) crispbreads1 (60g) crumpet

1 small (35g) English muffin or scone

A standard serve (500-600kJ) is:65g cooked lean meats such as beef, lamb, veal, pork, goat or

kangaroo (about 90–100g raw)* 80g cooked lean poultry such as chicken or turkey (100g raw)

100g cooked fish fillet (about 115g raw weight) or one small can of fish

2 large (120g) eggs

1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)

170g tofu

30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)

A standard serve (500-600kJ) is:1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk

½ cup (120ml) evaporated milk2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar½ cup (120g) ricotta cheese¾ cup (200g) yoghurt1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added

calcium per 100ml

*weekly limit of 455g

HOW MUCH IS A SERVE?

and serves per day so that you eat and drink the right amount

tables above. We’ve given you the serve size in grams too, so

The ‘serve size’ is a set amount that doesn’t change. It is

amount of food required from each of the Five Food Groups.

portion sizes are smaller than the ‘serve size’ and some are larger. This means some people may need to eat from the Five Food Groups more often than others.

HOW MANY SERVES A DAY?

common to have a little more on some days than others.

up being similar to the number of serves you need each day.

need to eat from the Food Groups more often. If your portion

from the Food Groups less often.

19–50 years

51–70 years

70+ years

Men 2 2 2

Women 2 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 6 6 4½

Women 6 4 3

Serves per day

19–50 years

51–70 years

70+ years

Men 3 2½ 2½

Women 2½ 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 2½ 2½ 3½

Women 2½ 4 4

Serves per day

1 slice

cup² ³

The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods and drinks

By eating the recommended amounts from the Five Food Groups and limiting the foods that are high in saturated fat, added sugars and added salt, you get enough of the nutrients essential for good health. You may reduce your risk of chronic diseases such as heart disease, type 2 diabetes, obesity and some cancers. You may also feel better, look better, enjoy life more and live longer!

old man should aim for 6 serves of vegetables a day,

a day. A 61-year-old man should aim for 6 serves of

obese) may be able to have additional serves of the Five Food Groups or unsaturated spreads and oils or discretionary choices.

½ medium

1 cup

½ cup

½ cup

65g 80g 100g 2 large

1 cup

2 slices

1 cup

¾cup

1 cup

*preferably with no added salt

Which foods should I eat and How much?

To meet additional energy needs, extra serves from the Five Food Groups or unsaturated spreads and oils, or discretionary choices may be needed only by those adults who are taller or more active, but not overweight.

An allowance for unsaturated spreads and oils for cooking, or nuts and seeds can be included in the following quantities: 28-40g per day for men less than 70 years of age, and 14-20g per day for women and older men.

For meal ideas and advice on how to apply the serve sizes go to:

www.eatforhealth.gov.au

SERVE SIZES

1 cup

2 small

½ cupcooked

½ cupcooked

Images sourced from: National Health & Medical Research Council. Eat for Health Australian Dietary Guidelines Summary.

3. Consume 2 fruit per day to enhance your health1 Fruit makes a convenient and nutritious snack in-between classes and is a good source of vitamins, minerals and fibre.

A standard serve of fruit is 150 grams of fresh fruit or:• 1 medium apple, banana, orange or pear• 2 small apricots, kiwi fruits or plums• 1 cup diced or canned fruit (with no added sugar).

Or only occasionally:• 1/2 cup (125mL) 100% fruit juice no added sugar• 30g dried fruit (e.g. 4 dried apricot halves, 1 1/2 tablespoons of sultanas).

1 medium


Fruit




19–50 years

51–70 years

70+ years

Men 6 5½ 5

Women 5 5 5

Serves per day


spinach, carrots or pumpkin)½ cup cooked, dried or canned beans, peas or lentils*1 cup green leafy or raw salad vegetables½ cup sweet corn

½ medium potato or other starchy vegetables (sweet potato, taro or cassava)

1 medium tomato














2 large (120g) eggs


170g tofu


A standard serve (500-600kJ) is:1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk ½ cup (120ml) evaporated milk2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar½ cup (120g) ricotta cheese¾ cup (200g) yoghurt1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added

calcium per 100ml













19–50 years

51–70 years

70+ years

Men 2 2 2

Women 2 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 6 6 4½

Women 6 4 3

Serves per day

19–50 years

51–70 years

70+ years

Men 3 2½ 2½

Women 2½ 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 2½ 2½ 3½

Women 2½ 4 4

Serves per day

1 slice

cup² ³






½ medium

1 cup

½ cup

½ cup


1 cup

2 slices

1 cup

¾cup

1 cup







SERVE SIZES

1 cup

2 small

½ cupcooked

½ cupcooked



4. Eat vegetables & fruits on a seasonal basis as more affordable & better quality.

Check the list below for common, seasonal fruits & vegetables available in the Canberra region. A more comprehesive monthy list of vegetables, fruit and herbs is available at foodco-opshop.com.au/store/in-season-in-canberra.

VEGETABLE SPRING SUMMER AUTUMN WINTERAsian Vegetables ü ü

Bok Choy

Beetroot ü

Beans üBroccoli ü üCabbage üCauliflower ü üCarrot ü üCelery ü üCucumber üEggplant üLettuce ü ü üMushrooms üOnion ü üPeas üPotato üPumpkin ü ü üShallots ü

9

VEGETABLE SPRING SUMMER AUTUMN WINTERSpinach ü üSweet corn üSweet potato üTomato ü ü üZucchini ü ü

FRUIT SPRING SUMMER AUTUMN WINTERApple ü üAvocado ü üBanana ü ü üBlueberries üCherries ü üGrapes ü üKiwifruit ü üLemon ü ü üMango ü üMandarin ü üOranges ü üPassionfruit ü üPear ü üPineapple ü ü

Strawberry ü üWatermelon ü ü

Images from: https://goodhabitsforlife.act.gov.au


5. Consume a variety of grains in your diet (preferably high fibre and wholegrain varieties).

The Australian Dietary Guidelines recommend consuming approximately 6 size serves of grain/cereal foods per day for adults.1 Breakfast and lunch are a good time to get in a few serves of high-fibre or wholegrain foods.

What is a serve of grain (cereal) foods (500kJ)?• 1 slice of bread (40g)• 1/2 medium roll or flat bread (40g)• 1/2 cup cooked rice, pasta, noodles, barley, semolina, polenta, bulgur or quinoa (75–120g)• 1/2 cup cooked porridge (about 120g)• 2/3 cup wheat cereal flakes (30g)• 1/2 cup muesli (30g)• 3 crispbreads (35g)• 1 crumpet (60g) or a small English muffin or plain scone (35g).

*Choose mostly wholegrain and/or high cereal fibre varieties

1 medium


Fruit




19–50 years

51–70 years

70+ years

Men 6 5½ 5

Women 5 5 5

Serves per day


















2 large (120g) eggs


170g tofu




calcium per 100ml













19–50 years

51–70 years

70+ years

Men 2 2 2

Women 2 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 6 6 4½

Women 6 4 3

Serves per day

19–50 years

51–70 years

70+ years

Men 3 2½ 2½

Women 2½ 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 2½ 2½ 3½

Women 2½ 4 4

Serves per day

1 slice

cup² ³






½ medium

1 cup

½ cup

½ cup


1 cup

2 slices

1 cup

¾cup

1 cup







SERVE SIZES

1 cup

2 small

½ cupcooked

½ cupcooked


Grain (cereal) foods can be categorised into four main groups:

• Breads – e.g Wholemeal, wholegrain, white, lavash, naan, rye, pita, focaccia, damper, crispbreads.

• Breakfast Cereals – e.g. Ready to eat, high fibre (wholegrain) wholewheat biscuits, muesli, oats, porridge.

• Grains – e.g. Rice, barley, corn, polenta, buckwheat, sorghum, triticale, rye, quinoa, semolina, spelt, millet.

• Other products – e.g. Pasta, noodles, couscous, English muffin, crumpet, bulgur, rice cakes, popcorn, flour.

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6. Consume good sources of calcium each day (e.g. dairy foods or alternatives; choose low-fat varieties).

The Australian Dietary Guidelines recommend having 2.5 daily serves of dairy foods (or alternatives) as they are good source of calcium for strong bones and teeth.1 Dairy products also contain protein and vitamins (A, D and B2).

What is a serve of milk, yoghurt, cheese and alternatives (500–600kJ)*?• 1 cup (250ml) fresh, long-life or reconstituted powdered milk or buttermilk• 1/2 cup (120ml) evaporated milk• 2 slices, or 4x3x2cm piece (40g) hard cheese• 1/2 cup (120g) ricotta cheese• 3/4 cup (200g tub) yoghurt• 1 cup (250ml) soy beverage or beverages made from rice or other cereals which contain at

least 100mg of added calcium per 100ml.

*Select mostly reduced fat varieties.

1 medium


Fruit




19–50 years

51–70 years

70+ years

Men 6 5½ 5

Women 5 5 5

Serves per day


















2 large (120g) eggs


170g tofu




calcium per 100ml













19–50 years

51–70 years

70+ years

Men 2 2 2

Women 2 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 6 6 4½

Women 6 4 3

Serves per day

19–50 years

51–70 years

70+ years

Men 3 2½ 2½

Women 2½ 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 2½ 2½ 3½

Women 2½ 4 4

Serves per day

1 slice

cup² ³






½ medium

1 cup

½ cup

½ cup


1 cup

2 slices

1 cup

¾cup

1 cup







SERVE SIZES

1 cup

2 small

½ cupcooked

½ cupcooked


If you do not consume any foods from this group, there are other food options with the same amount of calcium as a serve of milk, yoghurt, cheese or alternatives: • 100g (about 1/2 cup) almonds with skin• 45g sardines, canned in water (about 1–2 sardines)• 75–80g (about 1/3 cup) canned pink or Australian salmon with bones.


7. Consume good sources of protein everyday day (e.g. Lean meat and poultry, fish, eggs, nuts and seeds, legume/beans group)

The Australian Dietary Guidelines recommend adults select adequate amounts of good protein sources every day (2.5 daily serves for women & 3 daily serves for men).1

Good sources of protein include:• Lean meats – Beef, lamb, veal, pork, kangaroo, lean (lower salt) sausages• Poultry – Chicken, turkey, duck, emu, goose, bush birds• Fish and seafood – Fish, prawns, crab, lobster, mussels, oysters, scallops, clams• Eggs – Chicken eggs, duck eggs• Nuts and seeds – Almonds, pine nuts, walnut, macadamia, hazelnut, cashew, peanut,

nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts• Legumes/beans – All beans, lentils, chickpeas, split peas, tofu.

What is a serve of lean meat and poultry, fish, eggs, tofu, nuts and seeds, legumes/ beans (500–600kJ)?• 65g cooked lean meat (about 90–100g raw weight of beef, veal, lamb, pork,

kangaroo, or goat)• 80g cooked poultry (about 100g raw weight of skinless chicken or turkey)• 100g cooked fish fillet (about 115g raw weight) or small can of fish• 2 large eggs (120g)• 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas

(preferably with no added salt)• 170g tofu• 30g nuts, seeds or peanut or almond butter or tahini or other nut or seed paste

(no added salt)

1 medium


Fruit




19–50 years

51–70 years

70+ years

Men 6 5½ 5

Women 5 5 5

Serves per day


















2 large (120g) eggs


170g tofu




calcium per 100ml













19–50 years

51–70 years

70+ years

Men 2 2 2

Women 2 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 6 6 4½

Women 6 4 3

Serves per day

19–50 years

51–70 years

70+ years

Men 3 2½ 2½

Women 2½ 2 2

Serves per day

19–50 years

51–70 years

70+ years

Men 2½ 2½ 3½

Women 2½ 4 4

Serves per day

1 slice

cup² ³






½ medium

1 cup

½ cup

½ cup


1 cup

2 slices

1 cup

¾cup

1 cup







SERVE SIZES

1 cup

2 small

½ cupcooked

½ cupcooked


13

8. Reduce your intake of discretionary foods Discretionary food choices are lacking nutrients, and are considered not essential or unnecessary in a healthy diet.1 They are typically high in substances that can contribute to unhealthy medical conditions (e.g. obesity, high cholesterol & high blood pressure) as they can be high in saturated (unhealthy) fats, sugar, salt or alcohol. Sugary discretionary foods and drinks (e.g. sweetened soft drink, lollies, biscuits) can also lead to dental decay if consumed in excess. For a healthy, well-balanced diet, it is recommended that they are consumed in occasional small amounts. Use small amounts Only sometimes and in small amounts

Enjoy a wide variety of nutritious foods from these five food groups every day.Drink plenty of water.

Australian Guide to Healthy Eating



Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans


Fruit

Polenta

Muesli

Quinoa

Wheat flakes

Mixed nuts

Red kidney beans

Red kidney beans

Red lentils

Lentils

Chickpeas

Chickpeas

Penne

Fettuccine


HIGH ENERGY-DENSE DISCRETIONARY SNACKS APPROX. CALORIES Sugary soft drinks (600mL) 250

1 standard sausage roll 450 Potato Chips (1 serve) 220 Ice-cream (1 serve - 100g) 320Chocolate Cake (1 slice) 500

HEALTHY ALTERNATIVE SNACKS APPROX. CALORIES Water (flavour with a squeeze of lemon/mint) 0Turkey & salad sandwich 280Vegetable sticks (carrot – 60g, cucumber 150g, or celery 120g) & 2 tablespoons of hommus dip/salsa

100

Natural Yoghurt – 200g tub (fat free) 100Fruit (2 kiwi fruit or large banana) 100


9. Remember to stay hydrated by drinking plenty of water each day (e.g. 6-8 cups/day)1

The tap water in Australia is completely safe to use as drinking water.

The University of Canberra community encourages students to think about the impact of purchasing bottled water on the environment. As such, they have taken the initiative to provide students with water bubblers and refillable water bottle stations. UC has become the first bottled water free university!

10. Get to know healthy ingredient substitutesWhile there may be some traditional ingredients that are often costly & less available to purchase in Australia, rather than going without them, you can use ingredient substitutes that taste similar and are more affordable. The following lists will assist students in appropriately substituting traditional ingredients with similar foods that are available in Australia.

Asia Ingredient Substitutions

INGREDIENT BEST SUBSTITUTESBOK CHOY (CHINESE WHITE CABBAGE) Beet greens, kale, Swiss chard, cabbageCHINESE FIVE-SPICE POWDER Mixture of anise seed or star anise, fennel seed,

cinnamon, black peppercorns, and clovesGALANGAL (THAI GINGER) Fresh gingerLEMONGRASS Lemon zestLOTUS ROOT Jicama or water chestnutsMIRIN (JAPANESE RICE WINE) Sweet white wineNAM PLA Soy sauce and lime juiceRICE WINE VINEGAR Cider vinegar, white wine vinegarTHAI BASIL Italian basil

India Ingredient Substitutions

INGREDIENT BEST SUBSTITUTESATTA (CHAPATI FLOUR) 1/2 cup all-purpose unbleached flour plus 1/2 cup sifted

whole-wheat flourCHANA DAL Split yellow peas

CURRY POWDER Mixture of ground ginger, cumin, coriander, fenugreek, turmeric and fennel

GARAM MASALA Mixture of 1 tsp. cardamom seeds, 1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, and 1 tsp. nutmeg

JAGGERY (COARSE PALM SUGAR) Date sugar or brown sugar

TOOR DAL, URAD DAL, MUNG DAL Red lentils

15

Vegetarian Ingredient Substitutions (Make it Meatless)

INGREDIENT BEST SUBSTITUTESMEAT Beans, low fat cheese, seitan (wheat meat), tempeh

(cultured soybeans), textured vegetable protein (TVP), tofu

MEAT/SEAFOOD STOCKS Vegetable stock, water in which beans, pasta, or vegetables have been cooked, vegetable bouillon cubes, miso (fermented soybean paste) diluted with water

GELATIN Agar-agar (powder or flakes), arrowroot (powder), guar gum (made from seeds), xanthan gum (made from corn), kudzu powder

SEASONED OR SMOKED MEATS Flavored soy meat substitutes, crumbled tofu seasoned with fennel, parsley, and garlic, canned chipotle chilies, roasted vegetables, toasted nuts, smoked tofu, smoked cheeses

African Ingredient Substitutions

INGREDIENT BEST SUBSTITUTESCASSAVA Yams, sweet potatoCASSAVA LEAVES (not available in Australia) Silver beet, spinach, kale.MAIZE SemolinaHALAL GOAT MEAT Halal lambTRADITIONAL BREAD Commercially baked wholegrain breadCAMEL MILK (Limited availability) Cow’s or goats milk

11. Get to know where to purchase traditional ingredients (& substitutes) at an affordable price

Ingredients can be found in most supermarkets, fresh food markets, and some of the specialist food outlets. See page 17–23 for information on local food stores.

12. Health advice during exam period• Try healthy mid-meal snacks, such as fresh fruit, low-fat yoghurt, nuts, & cereal.• Avoiding drinking too much caffeine.• Avoid chips, lollies, pizza and unhealthy takeaway.• Ensure that you have adequate hours of sleep.


HOW TO EAT NUTRITIOUS MEALS ON A BUDGET? • Plan healthy meals and mid-meal snacks for the week.• Consider what you already have in your pantry before shopping.• Aim to spend most of your grocery food money on the five food groups

(e.g. vegetables, fruits, grains (cereals), good protein sources (such as lean meat, poultry, fish, eggs, nuts, legumes/beans), and reduced fat dairy products (or alternatives).

• Eat vegetables and fruit on a seasonal basis and look out for grocery and market specials (usually advertised on food outlet websites).

• Try to avoid shopping for food when you are hungry as you may end up with purchases that you do not need.

• Make a grocery shopping list and consider how much you will actually use in a week. • Try to buy seasonal vegetables, fruits and herbs at your local fresh food market as they

will usually sell them at lower, more affordable prices when compared to supermarkets.• Limit intake of discretionary foods and drinks to special occasions as they have minimal

nutritional value.• By drinking water instead of sugary sweetened soft drinks and alcohol, it will help save

money as it’s free and has no hidden calories.• Try substituting half or all the meat in some dishes meals with legumes and vegetables.• Meal leftovers can be used for lunch the next day or frozen for later use.• Substitute overpriced ingredients with more affordable options

(e.g. seasonal fruit and vegetables).

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WHERE CAN I BUY FOOD IN BELCONNEN? LOCAL SUPERMARKETS Westfield Belconnen Shopping Mall (multiple grocery/supermarket outlets available) Location: Benjamin Way, Belconnen ACT Parking: Available on site (multistory car park).

Available SupermarketsALDI (Discount Groceries)https://www.aldi.com.au/en/groceries (no delivery options available)

Opening hours Monday to Thursday 8:30am–8pm; Friday 8:30am–9pm; Weekends 8:30am–8pm.

Woolworths Supermarketwww.woolworths.com.au (online delivery available, approx. cost of delivery $12 as at 3/01/17)

Opening hours (as at 1/03/2017) Monday to Sunday 7am–12pm

Coles Supermarketwww.coles.com.au (Delivery available via website, approx. cost of delivery $4 – $18 as at 03/01/17).

Opening hours (as at 1/03/2017) Monday to Sunday 7am–12pm

Distance from University: ~2–2.4 km Travel options: Car (5–8 minutes); bus (11 minutes); walk (20 minutes); Bus 300+/Bus 900

*Check up-to-date bus routes www.transport.act.gov.au/


FRESH FOOD MARKETS Belconnen Markets Location: 10 Lathlain St, Belconnen ACT 2617 www.belconnenmarkets.com.au

Trading hours: Wednesday to Sunday 8am–6pm (subject to change on public holidays). Parking: Available on site. Events: Cooking classes on site - www.cookingclassescanberra.com.au/ Food: Fresh food & produce (including all core food groups), Asian specialty food outlets. Distance from University: ~2.1–3.2 km Travel options: Car (7 minutes); bus (17 minutes); walk (25 minutes).

There are more fresh food markets available in Canberra, as detailed below:

Fyshwick Fresh Food MarketsLocation: 12 Dalby St, Fyshwick, ACT www.fyshwickfreshfoodmarkets.com.au/

Trading hours: Thursday to Sunday 8am–5:30pm Parking: Available on site. Food: Fresh food & produce (including all core food groups), Asian groceries (T&E Asian Groceries Distance from University: ~17 km Travel options: Car (20 minutes); bus (45 minutes), Bus 80 – Weekdays, Bus 980 – Weekend.

*For up-to-date bus routes details go to www.transport.act.gov.au/

Capital Regional Farmers MarketLocation: Flemington Road & Federal Highway, Kenny ACT capitalregionfarmersmarket.com.au

Trading hours: Open on most Saturday mornings from 7:30– 11:30am (Check website to confirm trading hours) Parking: Available on site. Food: Local, seasonal fresh food & produce (including fruit, vegetables, seafood, meat and cheeses) Distance from University: ~10–13 km Travel options: Car (15 minutes); bus (60 minutes), cycle (35 minutes).

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Map of Belconnen

COLES

WOOLWORTHS

BELCONNEN MARKETS

ALDI


WHERE TO FIND INTERNATIONAL SPECIALIST FOOD OUTLETS? ASIAN ORIENTAL STOREST&E Asian Groceries (Fyshwick Fresh Food Markets)Location: 12 Dalby St, Fyshwick, ACT Phone: 0415 224 069 https://www.facebook.com/pg/tandeasiangrocery/

Trading hours: Thursday to Sunday 8am–5:30pm Parking: Available on site. Distance from University: ~17 km Travel options: Car (20 minutes); bus (~45 minutes), Bus 80 – Weekdays, Bus 980 – Weekend.

Angkor What Asian Groceries (Westfield Belconnen Mall)Location: Westfield Belconnen, Benjamin Way, Belconnen Phone: 6251 0033

Trading hours: Monday to Thursday 9am–5:30pm, Friday 9am–9pm, Saturday 9am–5pm, Sunday 10am–4pm. Parking: Available on site (multistory car park) Distance from University: ~2–2.4 km Travel options: Car (5–8 minutes); bus (11 minutes); walk (20 minutes); Bus 300+/Bus 900

Capital Asian GroceriesLocation: 8 Purdue St, Belconnen ACT Phone: 6251 2947

Trading hours: Check the website for opening hours (usually open between 10am–6pm) Parking: Available on site. Food: Variety of Asian traditional ingredients. Distance from University: ~2.7–3.2 km Travel options: Car (7 minutes); bus (~12 minutes), walk (25 minutes). Bus 300+/Bus 900

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Saigon Street Food and Groceries (Belconnen Market)Location: Belconnen Market, 10 Lathlain St, Belconnen ACT Phone: 0449 284 500 www.belconnenmarkets.com.au/stores/speciality-products/item/saigon-street-food-and-groceries

Trading hours: Check the website for opening hours. Parking: Available on site. Food: Variety of Asian groceries as well as Vietnamese cuisine. Distance from University: ~2.1–3.2 km – See Belconnen Markets information for travel options..

Shopping in DicksonSwan Asian GroceryLocation: 3/2-4 Badham Street, Dickson Phone: 6247 0698

Trading hours: Everyday 10am–7pm

Mega Asian SupermarketLocation: 75 Woolley St, Dickson Phone: 6248 8084

Trading hours: Everyday 10:30am–9pm

Dickson Asian Grocery ShopLocation: 16 Woolley St, Dickson ACT 2602 Phone: 6249 7187

Trading hours: Check with retailer (hours not advertised).

Parking in Dickson: Available on site. Distance from University: ~7.5–9.3 km Travel options: Car (15 minutes); bus (~35 minutes).

Oriental Groceries Location: 2/38 Weedon Cl, Belconnen ACT Phone: 6251 4556

Trading hours: Everyday 9am–10pm

Parking: Available on site Food: Fresh Asian herbs, vegetables and some prepared Vietnamese favourites on Tuesday and Friday. Variety of oriental groceries – including fresh, frozen & dried. Distance from University: ~2.2 km Travel options: Car (6 minutes); bus (~15 minutes), Cycle (10 minutes).


Asian Supa GroceryLocation: 69 Oatley Ct, Belconnen ACT Phone: 6253 1313

Trading hours: Everyday 9am–9pm Parking: Available on site. Distance from University: ~2.8 km Travel options: Car (8 minutes); bus (~16 minutes), Cycle (12 minutes).

AFRICAN INGREDIENTSBelconnen Halal MarketLocation: Shop 3B, 1-7 Walder Street, Belconnen, ACT. Phone: 6251 1366 www.facebook.com/BelconnenHalalMarket

Food: Check available ingredients with retailer (UC students have purchased fufu, cassava, matooke, millet flour, cow ghee, potatoes, jack fruit, nuts, dry fish, stew ingredients, uji flour, ugali, pilau, masala, beef Halal) Trading hours: Saturday 9am -7pm, Sunday-Friday 10am-7pm. Distance from University: ~ 2.8 km Travel options: Car (8 minutes); bus (~15 minutes), Cycle 10 minutes.

Fresh Fruit Market BelconnenLocation: 10 Lathlain Street, Belconnen, ACT Phone: 6251 7721

Asian Fresh Food Forum Location: Westfield Belconnen (Level 2), K309 Benjamin Way, Belconnen ACT Phone: 6251 0366

Capital Asian Groceries Location: 8 Purdue St, Belconnen, ACT (on the same street as Vinnies Belconnen) Phone:6251 2947

Bharat International Spices Location: Unit 1/17 Oatley Court, Belconnen, ACT Phone: 6251 0455

The Market Place Gungahlin Location: 30/33 Hibberson St, Gungahlin ACT Phone: 6123 4900 www.marketplacegungahlin.com.au

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African GroceryLocation: Southlands Shopping Centre Shop, 4 Mawson Pl, Mawson ACT. Phone: 6161 4741 www.satooz.com.au (purchase maize/Sadza products)

TRADITIONAL INDIAN STORES

BelconnenApna Indian BazaarLocation: 72-74 Oatley Ct, Belconnen ACT Phone: 6251 7852 apnaindianbazaar.com.au

Bharat international Location: Unit 1/17 Oatley Ct, Belconnen ACT Phone: 6251 04552

Parking: Available on site Distance from University: ~2.8 km, Travel options: Car (13 minutes); bus (~18 minutes), Cycle (15 minutes).

GungahlinLittle India Grocery Stores, Monga Groceries and Desi BazaarLocation: All stores situated around Gungahlin market place

Parking: Available on site. Distance from University: ~15 km Travel options: Car (20 minutes); bus (~45 minutes). Best way to get to these food outlets is by bus (walking distance from Cohen bus station) and car (free parking on street).

Woden Kitchen King Grocers & Spice WorldLocation: Both situated in Westfield Woden. Parking: Available on site. Distance from University: ~17 km Travel options: Car (20 minutes); bus (~55 minutes). Best way to get there will be by bus (directly stops at Westfield) and car.


FOOD SAFETY TIPSFOOD SAFETY BASICS• Clean your hands using the 20/20 rule. Wash hands

for 20 seconds with warm, soapy water. Dry hands for 20 seconds before cooking. Repeat after handling raw meat, poultry or soiled vegetables.

• Ensure that all chopping boards, utensils and work surfaces are thoroughly cleaned and dry before any food preparation and cooking.

• Keep raw meat and poultry separate from other food. Cover all stored raw food.

• Keep perishable food above 60oC if hot or below 5oC if cold – anything in between is the “danger zone” and can lead to food poisoning.

• When cooking chicken, minced or boned meats, hamburger, stuffed meats and sausages, make sure that all the juices are clear. If they are not clear, it can mean that it is still undercooked, and requires further cooking.

• If you are sick – don’t prepare meals for others.

FRIDGE FOOD SAFETY• Make sure your fridge is set below 5 oC.• Store all food in containers, with raw food always stored on separate shelf and

below other food.• Defrost food in the fridge, not on the kitchen bench.• Remove & throw out any food from the fridge that is past its use by date.• If in doubt, throw it out. • Refrigerate leftovers promptly and reheat to steaming hot before eating.

There are a number of translated videos on food safety, food preparation and how to read food labels available at: www.foodstandards.gov.au/consumer/translatedmaterial/Pages/default.aspx

These online videos have been translated into many languages, including: Arabic, Cantonese, Korean, Maori, Mandarin, Thai, Vietnamese.

Source: Food Safety Information Council

Keep food hot, at or above 60o Celsius, or cold, at or below 5o Celsius.

Food poisoning is caused by bacteria and viruses in our food. Cooking food kills them but it’s important to prevent cooked food becoming contaminated again. Food poisoning bacteria multiply rapidly in food with a temperature between 5 and 60 degrees. Keeping perishable food below or above these temperatures can prevent bacteria growing.

the danger zonefood safety tipsEach year, there are an estimated 5.4 million cases of food poisoning in Australia.

Of those, around a third are thought to be caused by food handling mistakes in the home.

You can prevent food poisoning by following the four tips:

Clean Cook

Chill Separate.

clean Our health is in our hands! Clean hands will decrease the possibilities of food poisoning and other diseases markedly. Remember the 20/20 rule: > wash hands for 20 seconds with

warm soapy water > dry hands for 20 seconds before

starting to cook > repeat frequently especially

after handling raw meats, poultryor vegetables with visible soil.

Wash and dry chopping boards, utensils and work surfaces after preparing raw meats and poultry.

Use thoroughly cleaned chopping boards, utensils and crokery for food that will not be cooked or heated before eaten such as salads.

cook Cook chicken, minced or boned meats, hamburger, stuffed meats and sausages right through until all juices are clear.

Defrost frozen poultry, minced,rolled and stuffed meats thoroughly before cooking.

Always follow cooking instructions on packaged foods.

Reheat to steaming hot before eating.

chill Keep your fridge at 5o Celsius or below.

Keep perishable food in the fridge.

Refrigerate hot food as soon as it stops steaming.

Refrigerate leftovers promptly.

Defrost food in the fridge, not on the kitchen bench.

If in doubt, throw it out.

separate Keep raw meat and poultry from touching other food.

Keep raw meat and poultry in the bottom of the fridge or in a sealed container so it can’t drip onto other food.

Cover all stored food.

if you are sick, ask someone else to cook

how you cook can make you crook

You’re in control of food safety if you CLEAN, COOK, CHILL and SEPARATE

Chill

Clean Cook

Separate

Food poisoning bacteria can live and multiply in foods with temperatures between 5oC and 60oC.

contactsFor more information about food safety go to www.foodsafety.asn.au,call 0407 626 688, or e-mail [email protected]

The Food Safety Information Council is Australia’s leading disseminator of consumer targeted food safety information.

It is a non-profi t group supported by the Australian Government Department of Health and Ageing, state and territory health and food safety agencies, local government, and leading professional, industry and community organisations.

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UNDERSTANDING FOOD LABELSIn Australia, all packaged foods have Nutrition Information Panels that are useful to find information on the energy (kilojoule) and nutrient content (e.g. carbohydrate, fat, protein) of a food. The below image provides a helpful guide to chosing healthier packaged food options that are lower in kilojoules, added salt and saturated fat.

how to understand food labels

What to look for…Don’t rely on health claims on labels as your guide. Instead learn a few simple label reading tips to choose healthy foods and drinks, for yourself. You can also use the label to help you lose weight by limiting foods that are high in energy per serve.

100g Column and Serving SizeIf comparing nutrients in similar food products use the per 100g column. If calculating how much of a nutrient, or how many kilojoules you will actually eat, use the per serve column. But check whether your portion size is the same as the serve size.

EnergyCheck how many kJ per serve to decide how much is a serve of a ‘discretionary’ food, which has 600kJ per serve.

SugarsAvoiding sugar completely is not necessary, but try to avoid larger amounts of added sugars. If sugar content per 100g is more than 15g, check that sugar (or alternative names for added sugar) is not listed high on the ingredient list.

Total Fat Generally choose foods with less than 10g per 100g.

For milk, yogurt and icecream, choose less than 2g per 100g.

For cheese, choose less than 15g per 100g.

Saturated Fat Aim for the lowest, per 100g. Less than 3g per 100g is best.

Sodium (Salt)Choose lower sodium options among similar foods. Food with less than 400mg per 100g are good, and less than 120mg per 100g is best.

Ingredients Listed from greatest to smallest by weight. Use this to check the first three ingredients for items high in saturated fat, sodium (salt) or added sugar.

Other names for ingredients high in saturated fat: Animal fat/oil, beef fat, butter, chocolate, milk solids, coconut, coconut oil/milk/cream, copha, cream, ghee, dripping, lard, suet, palm oil, sour cream, vegetable shortening.

Other names for added sugar: Dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose.

Fibre Not all labels include fibre. Choose breads and cereals with 3g or more per serve

Nutrition InformationServings per package – 16Serving size – 30g (2/3 cup)

Per serve Per 100g

Energy 432kJ 1441kJ

Protein 2.8g 9.3g

Fat

Total 0.4g 1.2g

Saturated 0.1g 0.3g

Carbohydrate

Total 18.9g 62.9g

Sugars 3.5g 11.8g

Fibre 6.4g 21.2g

Sodium 65mg 215mg

Ingredients: Cereals (76%) (wheat, oatbran, barley), psyllium husk (11%), sugar, rice, malt extract, honey, salt, vitamins.

Other names for high salt ingredients: Baking powder, celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.

Source: National Health and Medical Research Council


ESTIMATED COST OF FOOD IN CANBERRA, AUSTRALIA MARKETS AVERAGE

PRICE (AUD)RANGE

Milk (regular) (1 litre) $1.48 1.00 2.00

Loaf of Fresh White Bread (500g) $2.96 2.19 4.50

Rice (white) (1kg) $2.48 1.50 4.50

Eggs (12) $4.47 3.50 6.00

Local Cheese (1kg) $8.37 7.00 11.50

Chicken Breasts (Boneless, Skinless) (1kg) $9.68 9.00 12.00

Beef Round (1kg) (or Equivalent Back Leg Red Meat) $13.50 11.50 18.00

Apples (1kg) $4.23 3.00 5.00

Banana (1kg) $2.74 2.00 3.90

Oranges (1kg) $3.21 2.00 4.00

Tomato (1kg) $4.35 3.00 6.00

Potato (1kg) $2.70 1.50 4.00

Onion (1kg) $2.39 2.00 3.00

Lettuce (1 head) $2.44 2.00 3.00

Water (1.5 litre bottle) $2.19 2.00 3.00

RESTAURANTS

Meal, Inexpensive Restaurant for 1 person $20.00 15.00 30.00

Meal for 2 People, Mid-range Restaurant, Three Course $70.00 55.00 80.00

TRANSPORTATION

One-Way Action Bus Ticket (Local Transport) $4.10 3.00 4.70

Monthly Action Bus Pass (Regular Price) $100.00 60.00 178.00

Tax Start (Normal Tariff) $5.00 5.00 6.00

Taxi 1km (Normal Tariff) $1.95 1.20 2.06

Taxi 1hour Waiting (Normal Tariff) $52.00 52.00 55.00

Gasoline/Petrol (1 litre) $1.23 1.17 1.30(Data sourced from www.numbeo.com as at 29/12/16 – all values are estimates only)

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VEGETABLE COOKING CHARTVEGETABLE STEAM

(MIN)MICROWAVE (MIN)

BOIL (MIN) OTHER (MIN)

Artichoke, whole 30 to 60 4 to 5 each 25 to 40 -

Artichoke, hearts 10 to 15 6 to 7 10 to 15 Stir-fry 10

Asparagus 8 to 10 4 to 6 5 to 12 Stir-fry pieces 5

Beans, green 5 to 15 6 to 12 10 to 20 Stir-fry 3 to 4

Beans, lima 10 to 20 8 to 12 20 to 30 -

Beets 40 to 60 14 to 18 30 to 60 Bake whole 60, pieces 45 at 180°C

Broccoli, spears 8 to 15 6 to 7 5 to 10 -

Broccoli, flowerets 5 to 6 4 to 5 4 to 5 Stir-fry 3 to 4

Brussels sprouts 6 to 12 7 to 8 5 to 10 Halve; stir-fry 3 to 4

Cabbage, wedges 6 to 9 10 to 12 10 to 15 -

Cabbage, shredded 5 to 8 8 to 10 5 to 10 Stir-fry 3 to 4

Carrots, whole 10 to 15 8 to 10 15 to 20 Bake 30 to 40 at 180°C

Carrots, sliced 4 to 5 4 to 7 5 to 10 Stir-fry 3 to 4

Cauliflower, whole 15 to 20 6 to 7 10 to 15 -

Cauliflower, florets 6 to 10 3 to 4 5 to 8 Stir-fry 3 to 4

Corn, on cob 6 to 10 3 to 4 4 to 7 Soak 10; bake at 190°C

Corn, cut 4 to 6 2 per cup 3 to 4 Stir-fry 3 to 4

Eggplant, whole 15 to 30 7 to 10 10 to 15 Bake 30 at 200°C

Eggplant, diced 5 to 6 5 to 6 5 to 10 Bake 10 to 15 at 210°C

Greens,collard/mustard/turnip - 18 to 20 30 to 60 Stir-fry mustard/greens 5

Greens, kale/beet 4 to 6 8 to 10 5 to 8 Stir-fry 2 to 3

Kohlrabi 30 to 35 8 to 12 15 to 30 Bake 50 to 60 at 180°C

Mushrooms 4 to 5 3 to 4 3 to 4 in broth Stir-fry or broil 4 to 5

Onions, whole 20 to 25 6 to 10 20 to 30 Bake 60 at 200°C


VEGETABLE STEAM (MIN)

MICROWAVE (MIN)

BOIL (MIN) OTHER (MIN)

Onions, pearl 15 to 20 5 to 7 10 to 20 Braise in broth 15 to 25

Parsnips 8 to 10 4 to 6 5 to 10 Bake 30 at 165°C

Peas 3 to 5 5 to 7 8 to 12 Stir-fry 2 to 3

Peppers, bell 2 to 4 2 to 4 4 to 5 Stir-fry 2 to 3

Potatoes, whole 12 to 30 6 to 8 20 to 30 Bake 40 to 60 at 200°C

Potatoes, cut 10 to 12 8 to 10 15 to 20 Bake 25 to 30 at 200°C

Spinach 5 to 6 3 to 4 2 to 5 Stir-fry 3

Squash, sliced 5 to 10 3 to 6 5 to 10 -

Squash, halves 15 to 40 6 to 10 5 to 10 Bake 40 to 60 at 190°C

Squash, whole - 5 to 6 20 to 30 Bake 40 to 90 at 180°C

Tomatoes 2 to 3 3 to 4 - Bake halves 8 to 15 at 200°C

Turnips, cubed 12 to 15 6 to 8 5 to 8 Stir-fry 2 to 3

Zucchini 5 to 10 3 to 6 5 to 10 Broil halves 5

Based on material provided by www.howstuffworks.com.

LINKS TO ONLINE COOKING TUTORIALS & RECIPES Students can learn the ins and outs of basic cooking techniques in the following online cooking tutorials:

Online Traditional Recipeswww.bbc.co.uk/food/cuisines

Asian cuisine thewoksoflife.com/visual-recipe-index

African cuisine www.sbs.com.au/food/cuisine/african

Indian cuisine www.sbs.com.au/food/recipes

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Non-Traditional recipesEat for Health recipes

• Carrot and Parsnip Muffins• Banana Parcels• All Year Round Fruit Salad• Vegie Curry• Vegie Lasagne• Fast Fish Medley• Chicken and vegie pie• Easy Beef Hotpot• Fast Vegie Spaghetti• Hearty Minestrone Soup• Curried Carrot Soup

• Easy mince recipes• Simple vegetarian recipes• Citrus Coleslaw• Salsa• BBQ Vegetables• Mexican corn and tomato salad• Warm roast vegetable salad• Chickpea and couscous salad• Ratatouille• Tuna and Avocado Salad• Vegie Lentil Soup

https://www.eatforhealth.gov.au/eating-well/healthy-recipes

ALDI (Affordable, tasty recipes) https://www.aldi.com.au/en/groceries/recipes/

Basic Cooking recipes.howstuffworks.com/tools-and-techniques

If students would like assistance with their meal planning and/or dietary advice to improve their health, they can book an appointment at the UC Nutrition & Dietetic Student Led Clinic.

No referral necessary. Cost $20.

Location: Health Hub (Building 28) Phone: 6201 5843


PANTRY BASICS TEMPLATEBy having a list of commonly used items in your pantry, fridge & fruit bowl can make it easier to plan and prepare for healthy meals for the week. We have included a template below to help students get started, however please add your favourite ingredients from your culture.

PantryCooking oilGround herbs & spicesNutsStockRice & pastaTinned fish (e.g. tuna & salmon)Tinned beans, chickpeas and lentilsTinned tomatoesTomato pasteTinned vegetablesWholegrain breakfast cerealWholegrain flour

FridgeEggsLow fat cheeseLow fat milkLow fat yoghurtLean meat sources or alternatives (e.g. tofu)

FreezerFrozen vegetables – e.g. peas

Season Market FoodSeason Fruit

Seasonal Vegetables

Seasonal herb

GarlicOnions

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References 1. Department of Health & Ageing and National Health and Medical Research Council.

Australian Dietary Guidelines. Canberra: National Health and Medical Research Council. 2013.

2 Florence M, Veugelers PJ. Diet Quality and Academic Performance. Journal of School Health. 2008;78(4):209-215.

3 Overby NC, Ludemann E, Hoigaard R. Self-reported learning difficulties and dietary intake in Norwegian adolescents. Scandinavian Journal of Public Health. 2013;41:754-760.

nutritious meal planning, preparation, and …...2 nutritious meal planning, preparation and cooking...

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