So what do busy mums need to eat?
The following suggestions are based on the Australian Dietary Guidelines, which are derived from evidence-based scientific research. We make meals for mums, so today's example is based on busy mums - women between the ages of 19-50!
|Population groupWomen, 19-50||Cereals and grains||Vegetables||Fruit||Dairy||Proteins|
|Serves per day||6||5||2||2 ½||2 ½|
It may look intimidating, but with a wee bit of planning, you can fit in all these serves!
- Baked bean jaffle, using wholegrain bread, a small can of beans and a handful of baby spinach - that's a serve of grains and cereals, a serve of vegetables, and a serve of protein. Add a glass of milk and an apple at morning tea, and that's one of each of your serves right there!
- Muesli with skim milk or yoghurt and a sliced banana.
- Half an avocado and a sliced tomato on a wholegrain roll.
(As you may have seen from last week's post, lunch is not my strong point! But these are some of the things that I've been eating as part of my lunch challenge!)
- Tuna and salad on a wholegrain roll - lettuce, tomato, beetroot, grated carrot. Again, add a small greek yoghurt and a handful of strawberries, and that's one of each of your serves!
- Toasted sandwich "pizza" with leftover roast vegetables, tomato paste and mozzarella cheese.
- Minestrone soup (from the freezer) with a handful of wilted spinach and shaved parmesan.
Pro-tip: Make an extra couple of serves of dinner, and pop the leftovers in single-serve takeaways in the freezer! That way, there's always a lunch or spare dinner to microwave if you get caught short, and it saves you from the dreaded Mac-attack!
- Stir-fry - super easy way to get in all your veg - 2 cups of stir-fry veg is an easy way to get the veggies in, and you can get them already chopped at the supermarket! Add a lean protein, such as chicken or beef strips, or even prawns, and bung some rice in the microwave (or soak some vermicelli in boiling water) and there's dinner!
- Curries are a really easy way to get the veggies in, and they don't have to be spicy! Be sure to load them up with pulses, sweet potato, eggplant and peas, and go for a tomato base rather than a creamy base. Add some yoghurt and a serve of rice or a roti (or even a pita, if you have some around), and you're in business!
- Pasta bake - an oldie, but a goodie! Again, choose a tomato based sauce, load 'er up with vegetables - spinach, broccoli, eggplant, pumpkin - top it with a handful of cheddar or parmesan (or both!) and you have a quick, easy dinner.