'Healthy around the house' is an eight week program that aims to support individuals to develop skills and confidence to enable them to take exercise and healthy cooking back into their homes and make it apart of their everyday life.
The program is available to community groups and organisations within the City of Armadale and is delivered on site to meet the needs of individual groups. The program is suitable for people starting their journey back into exercising and interested in learning new ways to provide quick healthy family meals on a limited budget.
Weekly sessions will consist of:
- An exercise class
- Nutrition education
- Hands on meal preparation.
The exercise program uses readily available locations and equipment from around the home, whilst the cooking session focuses on producing balanced meals on a budget.
The program is available to community groups and organisations and is delivered on site to meet the needs of your group.
To book a program or to find out more please call the City on 9399 0111.
Increase dietary fibre
Eating dietary fibre promotes a healthy digestive system and keeps you feeling full. Swap white bread for wholemeal or multigrain.
Too much salt an increase blood pressure and your risk of heart disease, stroke and stomach cancer. Try adding flavour to your food by using fresh herbs, dried herbs with no added salt, citrus fruit or juice, instead of salt.
Reduce saturated fat
Saturates fats are mainly found in animal based products, such as red meats, full cream dairy products, deep fried foods and fatty snack foods. Why not swap deep fried chips or fried rice for baked potatoes or rice and vegetables that haven't been fried.
Sugary drinks contain energy that our bodies do not need and therefore is often stores as fat. Aim to drink 6-8 glasses of water a day.
If a menu item contains:
- A side of fries: Ask if they have a salad instead or alternative option such as baked or mashed potato, or sweet potato chips.
- Salad dressing: Ask if you can have this served on the side, or if they have alternative options such as low fat yoghurt or a lemon wedge to squeeze over your salad.
- Cheese: Ask if they can used reduced fat cheese.
- White bread: Ask if you can order multigrain or wholemeal breads, or a wrap.
- Rice: Ask if you can have brown rice or a low GI rice, such as basmati rice, in your dish.
- Cream: In cooking, as if they can use reduced fat evaporated milk. As a side, ask if you can have low fat natural or vanilla yoghurt, or whipped ricotta.
You may start to notice this logo popping up at places you eat around the City.
This logo lets you know that the menu item is a healthy option.
To receive the Healthy Menu Option Logo the food business must also:
- Provide free tap water
- Sell healthier drink options and display water at eye level.
Look for this logo next time you are dining in the City of Armaale, and choose a healthy menu option today!