Seniors celebrating good
eating
Food for enjoyment and good health
Seniors celebrating good eating
Food is at the centre of many of our celebrations. Traditional foods are a part of every culture. Many
families have their own ‘traditional food’ that they eat on special occasions, or special recipes that
have been passed from generation to generation. We celebrate all sorts of important events in our
lives by eating and sharing food. Enjoying great food is about more than just the taste. Food is a
wonderful way to connect with others – cooking together, going out for meals together, and celebrating
special events at home with family and friends. Enjoying food is a great way to enjoy life – at any age.
Over the years the richness of our multicultural and multi-faith society has introduced many new
traditions: some of us celebrate Ramadan and Passover with special foods, Greek Easter with
traditional tsoureki bread, Chinese New Year with dumplings. Christmas time foods vary widely across
the world – fish soup in Hungary, dumplings in Poland. Why not try something new? Connect with other
communities through a joint love of food.
The food we choose to eat can make a huge impact on how we feel – both on a daily basis and longer
term. Food is essential for health and vitality. Health issues can affect what we can eat, and of course,
what we eat has an impact on our health. Therefore it is important to eat well and make every mouthful
count. But changing our diet doesn’t mean food must become less enjoyable. We can continue to take
pleasure in all the foods we love by making some easy changes to how we cook or how often we eat.
What’s important is what we do everyday, not what we do occasionally.
As we get older, and for some of us, have more time alone, it can be harder to be inspired about
cooking. But as a single person and OBE (over bloody eighty) myself, taking charge of our own
wellbeing and preparing nourishing food for ourselves as long as we are able is a great thing.
Inspiration and motivation are important parts of living and as we get older it takes more effort to make
these priorities. Buying a cookbook and enjoying experimenting with an unfamiliar dish is one way of
becoming inspired to try something new. Choosing a nutritious recipe can also give you a good health
boost at the same time.
As you will discover in this booklet, preparing healthy meals doesn’t have to be time consuming and it
doesn’t have to break the bank. We have compiled lots of ideas for eating on a budget, preparing
meals for one, putting together very simple but interesting and enjoyable menus and tips for
discovering new cuisines.
And remember, we have a wealth of experience of our own that we can draw on for preparing and
enjoying good food!
Variety is the spice of life – get motivated and experiment, try different cuisines, keep it fun, and
celebrate good eating.
Elizabeth Chong
Celebrating good eating ambassador 2012 Victorian Seniors Festival
Contents
Celebrating everyday meals
4
Eating out, buying in
6
Cheap eats at home
8
No need to cook at all!
10
Fabulous food for one
11
Fun growing your own food
12
Enjoying food with children
13
Making food shopping fun
14
Healthy eating – putting it into practice
15
Choosing foods to help sustain the environment 22
Using your Seniors Card
24
Lots of information, lots of help
25
This guide was released in October 2012 at the Victorian Seniors Festival alongside the Celebrating
good eating events occurring across the state. This guide is available for download on Seniors Online
at www.seniorsonline.vic.gov.au.
The information in this guide complements and aligns with the Victorian Healthy Food Charter.
Developed by the Victorian Department of Health as part of the Victorian Healthy Eating Enterprise,
the Healthy Food Charter is designed to guide anyone involved in promoting or providing healthy
food to Victorians. If you are involved in a community organisation or event that involves food, you may
like to look at this.
For a copy of the charter visit: www.health.vic.gov.au/prevention/vhee.
Celebrating everyday meals

Plan your meals and snacks ahead of time so it doesn’t seem like such a chore to think of healthy
menus on the spot at mealtimes. This will also help ensure you are eating a variety of foods.

Include a variety of colours, flavours and textures in meals. If your taste buds seem less
sensitive, add extra flavouring such as herbs, spices, lemon juice or cinnamon.

Spend a little time on presentation. You are more likely to enjoy a meal if it’s visually
appealing as well as tasty. Extra touches like garnishes on food and a flower in a vase, a
bright placemat on the table or the good dinner ware and cutlery can make meals more
appealing or a bit special.

Invite a friend to dinner. This will encourage you to cook something more special and you will
enjoy the company. When the friend returns the invitation that will mean one night you won’t
have to cook!

Start a potluck club or a meal club where members take turns preparing a meal for each
other. Talk to neighbours about organising a street food party.

If it’s a nice day, take your lunch to the park for a picnic. Invite a friend along.

Try cooking something you’ve never cooked before. The Centre for Adult Education
(www.cae.edu.au) offers all types of cooking classes, or ask about cooking courses at your
local Neighbourhood House. Look for new and interesting recipes in newspapers,
magazines or on the internet.

Contact your local council or community health service for information about eligibility for
delivered meals, community gatherings for meals or learning to cook for one.
Try something different. Why not take cooking classes? My oldest student is 87.
Elizabeth Chong
Cheap eats at home
Paying attention to how you shop can help you get the best value for money! There is a common view
that healthier foods seem more expensive. However, when you weigh up price per kilogram or cost for
nutritional value, they are often not at all. Supermarkets now provide the ‘price per 100g’ on the price
tag – this is a useful budgeting tool!

Buy locally in-season fruits and vegetables, when they’re at their best. Or buy frozen vegetables,
picked at their peak of freshness and quick frozen – they are nutritious and economical.

Root vegetables like potatoes, carrots, parsnips, turnips, sweet potatoes and onions are often
great bargains and keep well; use them in soups and stews.

Check the clearance area in the produce section for ‘just passed peak’ fresh fruits and
vegetables. Over-ripe bananas are great in muffins or smoothies. Over-ripe stone fruits, apples
or pears can be stewed and frozen or shared. Over-ripe tomatoes can be used in casseroles
and pasta sauce.

Dried fruits like sultanas, dates and prunes last well in the cupboard and are a good addition to
muffins, loaves, salads and some stews.

Use leftover cooked vegetables in soups, omelettes, or with rice or pasta.

Day-old wholegrain bread or rolls are perfect for toast, grilled or toasted sandwiches, or
breadcrumbs. You can also freeze them and use them later.

A whole loaf of raisin bread is often the same price as one or two muffins. Keep in the freezer
and toast – a cheaper and healthier snack to muffins too.

Try long life custard and milk – often a bit cheaper than fresh, and can be kept in the cupboard
to always have on hand. Remember to keep it in the fridge after opening.

Eggs are a terrific alternative to meat; try an omelette, frittata or zucchini slice for lunch or dinner.
Add a hard-boiled egg to a salad, or enjoy one as a snack.

Bring on the beans! Try good old-fashioned baked beans on toastfor a quick and wholesome
meal. Dried beans are probably one of the most economical and healthy products you can buy
– soak them for use in a variety of meals and snacks. Buy canned beans, chick peas, or lentils
and use them in soups and stews or add them to salads.

Peanut butter or hummus (dip) is also a less costly meat alternative. Use it on sandwiches or for
a snack on wholegrain crackers.

Opt for lean but cheap cuts of meat like chuck steak or gravy beef and use them in a stew or
casserole to produce a tender and tasty meal – ‘slow cooking’! Skim the fat off the top after it’s
been in the fridge overnight.

Tinned tuna or salmon (in spring water) is cheap and versatile. Use it in omelettes, casseroles,
in pasta and rice or as a pizza or potato topping.

Tofu is another versatile and economical meat alternative. Use regular tofu in stir-fries or
casseroles, barbecue it or add
it to salads.

Make your own tasty stock for soup from a left over chicken carcass you’ve had and
trimmings from vegetables – celery leaves, mushroom stalks, tomato and pumpkin cores.
Freeze them for another day if you’re not ready to use them.
Eating well and on a budget – it is possible: www.foodcentsprogram.com.au/shop-smart/true-cost-offood
No need to cook at all!
You don’t need to cook every day if you don’t want to – you can still get nutritious, enjoyable meals
very easily and quite cheaply. You may also enjoy exploring markets, supermarket and delicatessen
shelves and green grocers for new products!

Ready-made salads, soup, cooked meat, fresh fruit salads from supermarkets or delicatessens
are great to grab on the go.

Supermarkets sell some great ready-made single serve meals – frozen or fresh (deli or
fridge section) – keep a few favourites in the freezer for times when you feel like an easy
meal.
Angling for some fresh fish?
If you like your fish really fresh, you can always catch it yourself! Remember to always stay safe – if
you’re by yourself let someone know where you’re going and for how long. If you’re a Seniors Card
holder or aged over 70 you will not need a fishing licence in Victoria.
Ask for a free hard copy of the Victorian Recreational Fishing Guide from your local fishing tackle shop
or call the Department of Primary Industries on 136 186 or go to
www.dpi.vic.gov.au/fisheries/recreational-fishing.
Fabulous food for one

Cook a barbecue for yourself and throw everything on it!

Use a casserole dish, slow cooker or single pot to cook a lean cut of meat and vegetables. Eat
one serve and freeze the rest.

Stir-fries, curries and rice are great ‘one pot’ meals – add plenty of vegetables.

Try ready-cooked rice available in small packets in supermarkets – try brown rice for a high fibre
change.

Add to delivered meals with fresh vegetables and fruit, fresh wholemeal bread or toast, and
salads.

Find a cafe or restaurant close to home where you can have a coffee or eat in comfort and get
to know the staff and other customers.

Freshly prepared or canned soups make hearty, convenient meals.

Add leftover or canned or frozen vegetables to an omelette.

Small pita breads make quick and easy single serve pizza bases. Choose grainy or wholemeal
ones to boost fibre. Put some in the freezer for another time.

Buy fruit at different stages of ripeness – one that’s ripe and ready to eat, another that’s
ready for tomorrow and one for a few days from now.
After my wife died I didn’t know how I was going to feed myself. Then I found all her old recipes in a box
on top of the fridge. I now make my favourite stew once a week and freeze it in portions. I also make a
big pot of a different soup each week.
Roger, Strathmore
With the children now gone, I often eat alone and am happy to do so as long as the food is good. When
I am cooking for myself, I like being a little extravagant. I might purchase a nice beef fillet for stir-frying
with some fresh greens.
Elizabeth Chong
Fun growing your own food
Growing your own produce in the garden is rewarding, often tastes better than bought goods and can
save you money. Plus, you know you’re eating fresh food and tending the garden helps keep you
active.

Got limited space? Grow your produce in pots: herbs, tomatoes, lettuce, silver beet, bok-choy,
spinach, strawberries, rhubarb, citrus and olive trees all grow well in pots. Try pruning your citrus
or stone-fruit trees into a hedge shape or espaliered along a fence for extra interest in the
garden. Or experiment with growing your plants in unusual containers – an old bath, or an old
wheelbarrow that can be moved around to get the sun.

Search on the internet and in book shops and plant nurseries for information about growing
vegetables in small spaces, even spaces with little sun.

Some councils run community gardens – it’s a great way to meet people in your neighbourhood.
Phone your local council or check its website to find out about community gardens in your area
(see
www.communitygarden.org.au).

Too much food to eat on your own? You can always make jams or chutneys, or share and
exchange food with family, friends or neighbours.

Perhaps you could ask a neighbour for a plot of space in their garden, and share the
produce.
Limited cooking facilities, limited space
Many people have limited cooking equipment and limited space. This may be because of the type of
housing they choose to live in – including caravans! Even in small spaces and with limited cooking
equipment there are lots of choices for enjoyment, variety and fun with food. Don’t let a small barbecue,
one hot plate, a toaster oven,
a mini microwave oven or a shared kitchen stop grand ideas. There are recipe books for all these types
of cooking too!
Enjoying food with children
Kids love discovering new foods. Sharing these experiences with your grandchildren, neighbours or
friends’ children or grandchildren can be rewarding and fun!

Include children in safe, enjoyable aspects of food preparation. They are much more likely to try
something new if they have a hand in preparing it.

Prepare healthy snacks such as chopped raw vegetables and fruit. Depending on their age you
can use it as an opportunity for them to learn colours, shapes and names of foods.

Include children in gardening, especially picking ripe tomatoes and berries. If you don’t have
produce in your garden, go on an excursion to pick some (eating some while enjoying the
experience). This will help kids appreciate where food comes from.

Have a picnic in the local park or the backyard.

Give them the challenge of planning and preparing a meal themselves, with your help to shop,
prepare, cook and enjoy together.
There is great pleasure in being able to pick something from your own garden to cook and eat
immediately. It is certainly quicker and easier than going down to the supermarket! Herbs are particularly
easy to grow and use because you can snip off a few herbs that you need and there is no wastage. It is
so rewarding because they taste so different when they are fresh from your garden.
Elizabeth Chong
My grandkids set up a garden at their school and showed me how. Now I’m growing my own
carrots, strawberries, tomatoes and green beans. I’m going to start a herb garden next.
Maureen, East Doncaster
Making food shopping fun
Shopping for food can be a great social activity, especially when you discover new foods and great
places to buy it.

Farmers markets are popping up all over Victoria and supply all kinds of fresh foods and homegrown produce. Farmers markets are great to discover with friends (see
www.vicfarmersmarkets.org.au).

Look for fresh food shops and delicatessens in your area. These types of shops are a treasuretrove of new and fresh tastes and often have ready-made meals such as quiches or pies.

Investigate the cuisine of other cultures. There are many Asian, Middle-eastern and Jewish
supermarkets that stock foods
that you might never have tried. Even the aromas in these shops can introduce you to new
sensations.

Keep your eye out for international food fairs run by councils or local fetes organised by
community groups or schools.

Buy a shopping jeep or trolley (or suggest it as a birthday or other gift from family or friends) and
walk to local shops or markets.

Make a day of it – plan an outing with a friend to a food market. For example, the Queen Victoria
Market, Footscray Market, Dandenong Market, or markets where you live.

If it’s difficult for you to get to the shops, investigate online food shopping or phone orders
from
your local supermarket – they often have a delivery service. Ask your local council if you
are eligible for shopping support.
My neighbour and I take it in turns to do the shopping. We buy the large boxes of cereal and divide
them up between us. We get as much in bulk as we can.
Gayle, Kew
Healthy eating – putting it into practice
Many people eat less as they get older – this can make it harder to make sure your diet has enough
variety to include all the nutrition you need.

Be as active as possible to stimulate your appetite and maintain muscle mass.

Add fruits and vegetables to every snack and meal.

Eat foods that contain lots of nutrients rather than lots of kilojoules such as eggs, lean meats,
fish, liver, low-fat dairy foods, nuts and seeds, legumes, fruit and vegetables, wholegrain breads
and cereals.

Limit foods that have lots of kilojoules and saturated fat and are low in nutrients such as cakes,
sweet biscuits and bars, savoury snack foods and crisps and soft drinks.

Choose from a wide variety of foods.

Aim to have 4 serves of dairy each day to ensure you get enough calcium.

Choose foods that are high in fibre such as wholemeal or wholegrain foods, fruits and
vegetables, leave skins on salad and cooked vegetables to increase fibre intake.

Drink lots of fluid: 6-8 glasses per day. This can include water, tea, coffee, milk drinks, and soup.
Fluids can also be increased by eating ‘watery’ fruits – like watermelon!

Reduce added sugars. Read labels to find out how much sugar has been added to
packaged foods and drinks. Even foods labelled ‘low fat’ might have added sugar!
Myth-busters
Honey or sugar? (white or raw?)
Honey and raw sugar may be ‘natural’, but they are still high in sugar – in fact they contain the same
amount of kilojoules as
white sugar.
Table salt or sea salt?
Sea salt, rock salt, pink salt and vegetable salt all contain sodium and have similar unhealthy effects
(such as increased blood pressure) as ordinary table salt.
Butter or margarine?
Butter is made from animal fats (saturated), while margarine is made from plant fats and skim milk. In
Australia, most brands of margarine have phased out the use of hydrogenated oils, and are trans fat
free (the main concerns with margarine). Both butter and margarine are high in kilojoules.
Healthy cooking

Some fats are better than others. The kinds of fats that are best for our bodies are poly or monounsaturated. But remember, all fats are high in energy (kilojoules), so, if watching your weight, it
is important to consider your total fat intake.

Apply a small amount of oil (poly or mono-unsaturated) with a pastry brush or your fingers rather
than ‘drizzling’.

Trim meats of visible fat before cooking.

Cook in liquids such as reduced salt stock, wine, lemon juice, fruit juice, vinegar or water instead
of oil.

Use non-stick cookware and baking paper to reduce the need for oil.

Use low-fat yoghurt, low-fat milk or evaporated skim milk instead of cream in sauces or soups.

Try replacing sugar with something else. Cinnamon, nutmeg, ginger and cloves are kilojoule
free and add a sweet flavour to recipes. Try reducing the amount of sugar used in baking.
Generally, you can cut out up to one-third of the sugar and still enjoy a great taste. Experiment
with vanilla, almond, maple, orange or lemon extracts.

Add oats, bran or breakfast cereals to baked goods such as muffins, cakes, biscuits,
scones, pancakes or breads. Or substitute wholemeal flour for half of the white flour.

Add canned lentils/chickpeas/kidney beans, rolled oats or barley to casseroles, soups, meat
loaf and burger patties (this also reduces fat and boosts protein/iron).
I’ve stopped pan-frying my vegies. Now I cook them in the microwave first then crisp them under the
griller for a minute or two.
Ian, Warrandyte
Meeting particular needs
Boosting fruit and veg
Include fruit and/or vegetables in every meal and snack every day. Choosing seasonal produce will
also help the wallet and the environment.

Add fruit and vegetables to hot breakfasts. For example, baked beans or cooked tomatoes and
mushrooms on toast, stewed fruit or frozen berries on porridge, banana pancakes, vegetables in
an omelette.

Add raw fruits and vegetables to cold breakfasts. For example, a fruit salad with yoghurt, toast
with sliced tomato and avocado, chopped fresh or canned fruit on cereal, banana sliced on toast
with a sprinkle of cinnamon.

Add extra vegetables to sandwiches, burgers, pizzas, casseroles, soups, salads, pastas, curries
and risottos.

Have a small salad with lunch and dinner.

Have a piece of fruit with or after every meal.

Try crunchy vegetables and low fat dip as a snack.

Always grab a piece of fruit for the car or bag when you are out and about.

Use other fruit options including frozen fruit, fruit canned in natural juice and dried fruit.

Add fruit and vegetables to muffins, cakes, scones, pikelets, pancakes and drinks.

Enjoy fruit-based desserts (for example, poached pears with reduced fat yoghurt, crumble made
with canned peaches).
Cutting down on salt
Too much salt (sodium) can contribute to a range of health problems such as high blood pressure.
The easiest way to cut back on your salt intake is to reduce the amount you add to your food.
However many packaged foods are high in salt – check the labels. Reduce your salt intake, but still
keep the flavour!

Try tasting your food first – don’t add salt automatically.

Replace salt in cooking with other flavour boosters such as herbs (for example, basil, coriander),
spices (for example, cumin, pepper), fresh ginger, garlic, chilli, vinegars and lemon and lime
juices/zest.

Limit your consumption of processed meats such as salami, ham, corned beef, bacon, smoked
salmon, frankfurters and chicken loaf.

Choose tuna in spring water or oil rather than salty brine.

Avoid salt-laden processed foods, such as flavoured instant pasta or noodles, canned or
dehydrated soup mixes, chips and salted nuts.

Choose ‘reduced salt’ or ‘no added salt’ sauces, gravies, soups, soup stock, canned vegetables
and margarine.

Don’t add salt to the water when cooking pasta, noodles, rice or vegetables.

Don’t automatically add the amount of salt stated in recipes — try adding half or less, or none at
all.
Boosting calcium
Women over 50 and men over 70 need up to 1300mg calcium – that’s four serves of dairy per day.
Calcium is important to keep bones strong and reduce the risk of osteoporosis.
Foods that contain calcium:

Dairy foods: milk, yoghurt, custard, cheese (choose mostly reduced fat)

Calcium fortified soy beverages

Canned sardines, salmon with bones

Tofu (calcium set)

Bok Choy/Chinese cabbage

Almonds (but you need to eat a lot!)

Ways to boost your calcium intake:

Add low fat yoghurt to meals – sweet or savoury! Yoghurt on potato, salad, curry or soup is
delicious and creamy.

Have custard or ice-cream (low fat) with fruit as a dessert or snack.

Spread soft cheese (ricotta or reduced fat cream cheese) on sandwiches and crackers instead
of margarine.

Add low fat cheese to pancakes, omelettes, pasta and vegetable dishes.
Weighing it up
As we get older, some of us carry a bit too much weight, and others of us may become underweight.
Being overweight or underweight can cause health issues. The eating tips in this booklet are useful for
everyone. However:
If you are overweight, you may need to:

Watch your portion sizes – use smaller plates, choose entrée sizes, cook and serve up ‘a little
bit less’, fill-up on more vegetables – cooked or salad.

Choose foods that contain less kilojoules.

Limit ‘non-hungry’ snacking and excess kilojoules from drinks (drink more water).
And if you need to gain weight you could:

Add more good fats (oils, margarine, avocado, nut pastes) to boost your meals and snacks.

Snack more regularly, choosing nutritious snack and drink options such as dairy foods – milk
drinks, hot chocolate, custard, yoghurt, dried fruit and nuts, cheese and crackers.

Eat smaller amounts more often.
If you have a specific condition related to diet it is recommended to talk to your doctor and see an
accredited practising dietitian (visit the Dietitians Association of Australia website to find a dietitian in
your area: www.daa.asn.au). For more information on common health conditions that are related to
food, visit the websites below:

A range of health information www.betterhealth.vic.gov.au

Osteoporosis www.osteoporosis.org.au

Diabetes management www.diabetesaustralia.com.au

Heart Disease including high cholesterol and hypertension management
www.heartfoundation.org.au
Alcohol? Drink in moderation
As we get older, the volume of alcohol that is safe to drink decreases. However, in moderation,
drinking alcohol can remain an enjoyable aspect of a healthy lifestyle for many older adults.
www.nhmrc.gov.au
In general:

For healthy men and women – no more than two standard drinks on any day.

For healthy men and women – no more than four standard drinks on a single occasion.
If on prescribed medications, talk to your doctor about the effect of alcohol with these medications.
Choosing foods to help sustain the
environment
These days there’s a lot of focus on living our lives in a way that will help protect and sustain our
environment for the long term. How food is grown, transported, processed, prepared, consumed and
disposed impacts on the environment. You can help:

Use local produce whenever possible – this supports local farmers and producers too.

Buy food in season (visit Melbourne Markets, www.marketfresh.com.au).

Grow your own produce.

Reduce food waste (visit www.resourcesmart.vic.gov.au and www.lovefoodhatewaste.com.au).

Reduce unnecessary food packaging, such as by taking your own shopping bags to the
supermarket.

Compost food scraps, find out about mini compost bins – some of which will fit neatly in the
cupboard under the kitchen sink, or on a balcony. They are designed so no odour escapes.

Buy sustainably caught tuna – have a look at the Canned Tuna Guide at
www.greenpeace.org/australia or phone 1800 815 151 or ask your local library about the
Australian Marine Conservation Society Sustainable Seafood Guide.

Check with your local council for free local environmental events on topics such as going organic
in the garden, organic pest control or home harvest workshops.

Find out about the best crops for pots, vertical gardens and crops for small spaces without much
sun.
I set up a basic chook pen in the backyard. It was really easy and now I get fresh eggs every morning.
The chooks love the food scraps and they’re great company. The kids next door love visiting them.
Betty, Kilmore
Bush tucker
Kangaroo meat, a traditional food of Aboriginal people, is a particularly valuable food because it is:

Particularly high in iron and zinc.

Very lean – lower in total and saturated fats than other meats.

A source of heart-healthy omega-3 fats.

• Minimal in impact on the environment compared with beef.

• Relatively low cost and versatile – try some ‘Kanga Bangas’ on the barbie or with mash
and veg.
Using your Seniors Card
Make the most of your Victorian Seniors Card. It can help you lead a healthier, active life by making it
more affordable to get out and about.
Thousands of Victorian businesses display the ‘Seniors Card Welcome Here’ logo to show that they will
provide a discount. From restaurants and cafes to recreation, accommodation and hardware, you will find
a huge range of offers available.
Here are just a few suggestions on how to use your card:

Get discounts on gardening tools and supplies to get your vegie patch started.

Plan a fishing trip with friends – your Seniors Card is also your fishing licence in Victorian waters!

Make the most of free weekend travel to visit a country farmers market, the Queen Victoria
Market or other suburban or local markets, or go a bit further afield for picnics.

Check your Seniors Card directory for discounts at local cafes and restaurants.
Visit www.seniorsonline.vic.gov.au to search the Seniors Card online directory or call 1300 797 210
during business hours for more information on discounts and the Seniors Card program.
Lots of information, lots of help

Ask others for ideas.

Suggest food related gifts for your traditional celebrations – a recipe book, a cooking course, a
meal out, a shopping trolley.

Talk to an accredited practising dietitian (find a dietitian in your area www.daa.asn.au).

Look for free brochures at your local pharmacy, supermarket and deli.

Talk to your doctor.

Browse in cooking sections of bookshops and libraries – ask for help if you can’t find any
specialist books.

Search on the internet for recipes to suit your exact needs – whatever they are.
Other information sources
Aussie Farmers www.aussiefarmers.com
Australian Dietary Guidelines www.eatforhealth.gov.au
Better Health Channel www.betterhealth.vic.gov.au
Food Safety www.health.vic.gov.au/foodsafety/home/athome
Food safety hotline 1300 364 352 or contact your local council health department
Community Gardens www.communitygarden.org.au
Diabetes Australia – Victoria www.diabetesvic.org.au or 1300 136 588
Dietitian’s Association of Australia daa.asn.au/for-the-public or 1800 812 942
Farmers Markets www.vicfarmersmarkets.org.au or 03 9416 2090
Heart Foundation – Recipes www.heartfoundation.org.au/recipes
For free heart health information call 1300 362 787
Local councils Contact your local council for information on community programs, including Home and
Community Care which is jointly funded by the Commonwealth and State governments
Neighbourhood Houses & Learning Centres www.anhlc.asn.au or 03 9654 1104
Nutrition Australia www.nutritionaustralia.org or 03 8341 5800
Reducing Salt www.awash.org.au/cons_low_understandinglabels.html or 02 9993 4520
Seniors Online www.seniorsonline.vic.gov.au
Victorian Seniors Card www.seniorsonline.vic.gov.au or 1300 797 210
Seniors Information Victoria 1300 135 090
Victorian Healthy Eating Enterprise www.health.vic.gov.au/prevention/vhee
There are lots of associations between food, places and people. Here are some you may know.
Food and places
Hollandaise sauce
Dijon mustard
Chicken Kiev
Brussels sprout
Peking duck
Seville orange
Irish stew
Welsh rarebit
Brazil nut
French toast
Black forest cake
Food and famous people
Anna Pavlova
Dame Nellie Melba
Earl of Sandwich
Duke of Wellington
Baron Lamington
How many others can you think of?
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Department of Health on 9096 7389.
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do not necessarily depict actual services, facilities or Recipients of services. © Department of
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paper.