MONTHLY NUTRITION TIPS

January

Keep the fluids up- non alcoholic – on the hotter days. Salads make for easy meals. Experiment with grain based salads including pasta, cous cous, bulgur, noodle or rice. Add beans, lentils or peas for meat alternatives. Try lean roast meats from the deli sections as a change from ham. Try beach cricket.

February

Don't forget the ice bricks with the packed lunches. Try frozen fruit as a healthy cold snack: grapes, bananas, orange wedges. Keep up the fluids. BBQ's can keep the heat of cooking outside. Walk in the cool of the morning or after the heat of the day.

March

Plums, apple and pear season. Grapes red, black and green. Try a ratatouille for colder days. Good weather for picnics and out door activities. Start kicking the football with the kids or some mates.

April

Autumn fruit and vegetables. Make your home made tomato sauce. Buns and Chocolate for Easter; try Coloured eggs and Easter Bread. Plan activity to go with your Easter celebrations. An active holiday or a walk after lunch. Good weather to start winter and spring garden preparations

May

Bring out the casserole dishes and find the soup pots. Make the most of the end of autumn fruits. Try figs, quinces and persimmons. Cycle or walk on the better days. Devise a strength training program with home made weights: drink bottles filled with sand or water. Buy a hat and gloves to be outside in comfort.

June

Soup is mostly water and flavour. Make it thick with meat, vegetables, beans, pasta, rice or barley to provide nourishment. Dilute tomato soup with part or all low fat milk. Warm up with a brisk walk while the weather is not wet

July

Winter vegetables: dry roast or bake a variety of potatoes, pumpkin, root vegetables. Eat hot then dress leftovers with light dressing for a winter salad. Be thankful for rain and try inside activities, dancing, Tai Chi and aerobic exercise tapes.

August

Winter greens: Dark green leafy vegetable are a reasonable source of iron. Cabbage and Brussel sprouts are thought to contain cancer protective agents. Both these types of vegetables may interfere with Warfarin medications. When the sun breaks through walk to smell the fragrance of winter spring flowers.

September

Is it a fruit or a vegetable? Avocados contain good fats but if you are overweight go easy. Bathers are in store and diets are all the rage. Try to aim for a realistic weight and remember that exercise is just as important as food.

October

Spring vegetables Asparagus lightly cooked with a healthy dressing as a salad or entrée. Dried fruit as a snack. Still dieting for that summer look? Reward yourself for health promoting action not just a weight figure on a scale.

November

Spring Racing Strawberries and cherries if the weather is right. Mango season; fresh, salad or salsa Celebrations should include some non alcoholic drinks for the designated drivers, pregnant women, under 18s and people who want to drink less alcohol. How about donating some canned food for the needy so everyone has a festive season next month.

December

Summer has arrived. Make the most of seasonal fruits and salad vegetables for lighter fare to balance the celebration eating and drinking. Experiment with lower fat salad dressings. Not a good month for weight loss, be content with weight maintenance.