Why is healthy eating important?

When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level, and improve the way your body functions on a daily basis.

People of diferent ages and activity levels have different calorie needs. How much you eat of a certain type of food, such as fruits and vegetables, should depend on your individual calorie needs. For example, a person who needs 1,000 calories per day will have food serving requirements that are different from somone who needs 1,600 calories per day.

Healthy decisions start at home. Planning ahead can improve your health while saving you time and money. Get children involved in planning and cooking too and you’ll be surprised by how easy making healthy changes can be.

Eating nutritious meals in right-size portions will help you and your family be healthier and will give you the energy you need to get through the day. Preparing healthy meals doesn’t have to be difficult or expensive—it just takes planning.

Sit down as a family and plan your healthy meals for the week, and then have everyone make suggestions for the shopping list. Kids (and adults too!) are more willing to try new foods when they help pick them.

Once you’ve planned your shopping list, be sure to stick to it! Shopping from a list instead of waiting to make choices at the grocery store saves you both time and money.

Some quick dinner suggestions:

Chicken curry with sweet potato and cauliflower: curry is a tomato based meal so it gives you a good amount of vitamins, and with the chicken gives you your protein. The rice is the part that fills you up. Optional additions to the curry: chicken peas, sweet potato, vegetables. Here is the recipe


Spaghetti Bolognese: Need I say more. Everyone loves this meal. You can either have simple bolognese sauce on spaghetti or egg noodles. If your family doesn’t eat refined carbs then have your mince on a pile of veg.


Chicken fillet, vegetables and sweet potato: Guys. Sweet potato is a much healthier option than white potato. Make the switch. Sometimes a clean fresh meal like sweet potato, a chicken fillet and a side of veg is just what the doctor ordered.


Egg fried rice: this is the best quick meal ever, that can use those leftovers up really well. If you have left over chicken from a previous meal, sausage or any kinds of meat, do not throw them away! We usually use two or three meats, and some veg in our fried rice. It’s delicious. Bacon, chicken, sausage, corn, peppers, broccoli. Cook up your rice, pop your vegetables into it, and some chutney and sweet chilli sauce. Mix it all together, and fry it for a minute or two and then at the last minute throw in your protein. Serve up straight away.


Slow cooker broccoli beef: I haven’t made this before but it looks amazing. Here is the recipe.


Burgers and sweet potato chips: everyone enjoys using their hands to eat their food sometimes! Burger and chips night. Depending on your home and diet, will determine how you make this meal. You can have beef, chicken or vegetarian burger patties. You can have a roll or no roll. You can have white potato chips or sweet potato chips. Because this is my blog, I am advocating for sweet potato chips because they are a healthier life choice :)


Sausage stew: This is definitely a favourite of ours. Here is the recipe.


Vegetarian dinner ideas:

Roasted Mushrooms and brocollini noodles: I’ve never made this and the recipe looks a bit complex, but just break it down. Mushrooms, broccoli and egg noodles! Use what you have! Looks delicious.


Cauliflower lentil bolognese: This looks delicious! Here is the recipe.


White bean and mushroom ‘meatball’ sub: haha! Awesome. Even veggies can be fun. Here is the recipe


Falafels: These are delicious with some veg in a wrap with hummus on top. Here is the Recipe.


What are you going to make for dinner? There’s no exact right and wrong with cooking (unless you burn your food of course!). I just love how each person is brought up in a different culture and this directly influences the kinds of foods they enjoy eating, and cook in their homes. I would love to hear about the cultures you were brought up in and the kinds of foods you make at home.

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Written by Stephanie Lisa Joyce

Hello, I am Steph, and I am the owner of The Rolling Pin, a food blog which is designed to inspire YOU to either keep getting creative in the kitchen or to help you to start getting creative in the kitchen.