A few small changes can help you:

• make healthier versions of your favourite dishes
• reduce your risk of chronic diseases
• maintain a healthy weight. 

Pantry

Canned beans and legumes

Canned beans and legumes are an affordable source of protein and fibre.

Add bean mix to salads chickpeas to curries or lentils to lean mince dishes. 

Canned tomatoes

Canned tomatoes can form the base for many easy recipes. 

Consider using whole tomato varieties which contain fewer preservatives.

Canned fruit

Canned fruit is an easy option when fresh varieties are not in season. 

Choose varieties canned in juice instead of syrup and drain it off.

Canned fish

Canned fish such as salmon and tuna has a long shelf life and is an easy addition to many recipes. 

Choose varieties canned in springwater. 

Pre-cooked rice

Pre-cooked rice is a convenient alternative to cooking rice when youre short on time. 

Look for basmati or brown rice varieties without added flavourings. 

Rolled oats

Enjoy rolled oats in porridge or add a scoop to smoothies and muffins. 

Choose traditional oats over quick or instant varieties. 

Evaporated milk

Evaporated milk is a reduced-fat alternative to cream and coconut milk. 

Use it in pasta risotto and curry. 

Fridge

Long-life or UHT milk

UHT milk can be stored in the pantry for months but must be kept in the fridge once opened. 

These options are just as good for you as fresh milk. 

Yoghurt

Greek or natural yoghurts are a good source of protein and calcium with less sugar and fat than flavoured varieties. 

Have yoghurt on its own as a snack or add it to fruit and muesli. 

Freezer

Frozen vegetables

Frozen vegetables are just as nutritious as fresh vegetables.

Add frozen vegetables to stir fry curry or soup recipes.

Frozen fruit

Frozen fruits are a nutritious and affordable alternative to fresh varieties.

Blend them into smoothies or add them to whole wheat pancakes for natural sweetness.