Nourishing Convenience Foods

Convenience foods are increasingly Soups available in supermarkets today. • A wide variety of tinned soups are They can be useful to have on hand if you now available – try to choose options are too tired to cook or prefer not to cook with meat or legumes. Adding cream, for only one person. sour cream or milk powder can also The following are some suggestions: be a good way to boost the protein and energy content. Freezer meals • For a cheaper option simply cook your • There are a large variety of pre-made own soup in bulk and freeze in frozen meals available in individual portions to be reheated in supermarkets. Choose options that the microwave at a later date. include meat/meat alternatives, carbohydrate (eg. potato/pasta/rice) Canned foods and some vegetables • Tinned tuna/sardines/salmon in oil can • Frozen ready-to-cook meat patties/ be added to pasta, rice or eaten on chicken/ fish can be a simple option crackers or in a sandwich for a high for the protein portion of your meal protein meal. • Take advantage of specials, • Baked beans or tinned spaghetti taste especially if the food items can be great with toast. Simply add a little stored safely for use later on (eg. bulk grated cheese to boost the protein meat for the freezer, frozen meals) content. • Frozen vegetables make an easy • Tinned legumes (eg. Three bean mix addition to any meal and are or kidney beans) can be added to comparable in nutrients to fresh cooked rice for an instant meal or vegetables purchased from the mixed with grated cheese and supermarket. These can be tomatoes and toasted between tortilla purchased in steam fresh bags, or for bread for a Mexican style meal. Tip: a cheaper option just buy a larger bag add sour cream to boost the energy and cook individual portions. and protein content. • Tinned meatballs can be added to pasta and topped with grated cheese.

This is a consensus document by Queensland Dietitians. Revised: June 2016 Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Due for Review: June 2018

Shelf stable food items Cook your own

• UHT milks and custards will store for • Many meals can be cooked in larger longer periods of time and ensure quantities and then frozen in single you’ll never run out of these high portions for consumption at a later energy and protein staples. date. • Instant noodles taste great with tinned • Meals with a higher fluid content tend fish and peas/corn for a quick meal. to freeze well (eg. Casseroles, curries, • Quick steamer bags of rice and pasta pasta sauce and soups). are now readily available but should • Write the name of the meal and the always be eaten with some protein date on the container to easily identify added (eg. tinned fish, beans or the dish. cheese).

Food Safety Tips • Frozen meals should be used within three months . • Put meals in small containers to ensure quick freezing. • Ensure meals are reheated thoroughly before eating. • Do not re-freeze meals. • Label your meals with the date and meal type to ensure you use them on time.

Home delivered meals Nutrition supplements

There are many options for receiving Ready to drink nutritional supplements home delivered meals. Please speak with such as Sustagen and Resource can be a your health care provider if you feel this convenient way to obtain good nutrition. would be of benefit. Speak with your Dietitian to find out how much you should be having and what type of supplement is most suitable for you.

This is a consensus document by Queensland Dietitians. Revised: June 2016 Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Due for Review: June 2018

Examples of nourishing convenience Main meals foods • Rice sachet with flavoured tinned tuna/ canned beans and steamed Breakfast frozen vegetables • Breakfast cereal with UHT milk and • Canned soup with sour/cream and milk powder bread roll with margarine/butter • Fruit toast or crumpets with • Frozen pre-prepared meal butter/margarine • Frozen pizza with a side of pre- • Yoghurt with fruit (tinned, fresh or washed salad greens in oil based frozen) dressing • Yoghurt with muesli and fruit • Heated pre-made pasta meal with

Dessert extra cheese on top • Frozen cakes /cheesecake / pie • Heated plain pasta sachet with topped with UHT cream or custard tinned tuna, pesto, sun-dried • Dairy desserts or creamed rice tomatoes and cheese • Fruit cake with UHT custard/cream • Frozen Yorkshire pudding heated • Ice-cream with nuts or topping in oven with frozen roast dinner • Ice-cream on a stick and extra pre-made gravy • Baked beans/tinned spaghetti or Drinks sardines on toast • UHT plain/flavoured milk • Frozen quiche with side of • Long life juice steamed frozen vegetables and • Milo/milk flavouring added butter/margarine • Sustagen/Resource supplements • Chicken Kiev with frozen

Snacks vegetables and potato wedges • • Nuts or seeds Meat pie with wedges and steamed frozen vegetables • Dried fruit • Fish Fingers with frozen • Individual serve yoghurts/custards vegetables and potato wedges • Pre-sliced cheese with crackers • Beef lasagne with pre-washed • Muesli bar or nut bar salad in oil based dressing with • Peanut butter with biscuits or cheese or nuts bread

This is a consensus document by Queensland Dietitians. Revised: June 2016 Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Due for Review: June 2018

Suggested meal plan

BREAKFAST

Porridge with UHT milk and milk powder (see recipe on next page) Top with dried fruit Glass of long life juice

MORNING TEA

Dry crackers with pre-sliced cheese OR Sustagen/Resource supplement drink

LUNCH

2 x toast with margarine/butter Tinned pumpkin soup topped with cream or sour cream

AFTERNOON TEA

Tinned fruit with custard

DINNER

Frozen chicken kiev and potato wedges cooked in oven Steamer bag of frozen vegetables Add grated cheese to veges for extra protein

Meals on Wheels Note: should be consumed as one meal and dessert/snack

SUPPER

Pre-made rice pudding

Suggestions to improve my diet:

This is a consensus document by Queensland Dietitians. Revised: June 2016 Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Due for Review: June 2018

Convenient Cooking Methods Scrambled eggs

1. Crack two eggs into a bowl and Microwaving: Microwaves can be used for defrosting add two tablespoons of milk (more and reheating pre-made frozen meals. milk can be added to make dish They can also be used to steam softer) vegetables, make porridge, scrambled 2. Whisk together eggs or rice. 3. Place in microwave for 1 minute then take out and whisk Steaming vegetables 4. Microwave for further 30seconds 1. Chop vegetables into chunks and to 1 minute depending on quantity place in a microwaveable bowl. of milk 2. Add enough water to cover the Tip: Use cream instead of milk to bottom of the bowl and cover with increase energy content cling wrap 3. Microwave on high for 2-5 minutes Slow cooker: depending on the type and Just pop your ingredients in each morning quantity of vegetables. and have a meal ready to eat at night. Tip: Sprinkle with grated cheese to increase protein and energy content. For microwave meal or slow cooker recipe ideas check recipe books or Porridge www.aww.ninemsn.com.au/recipe- 1. Place desired quantity of quick search/ oats into microwaveable bowl. www.healthyfoodguide.com.au 2. Cover with milk. www.taste.com.au 3. For ¼ to ½ cup of oats microwave 1minute then mix and then Additionally speak with your health care microwave for 30 seconds. provider about arranging home delivered Tip: Add 2 heaped teaspoons of milk meals. powder for extra protein and energy.

This is a consensus document by Queensland Dietitians. Revised: June 2016 Disclaimer: http://www.health.qld.gov.au/masters/copyright.asp Due for Review: June 2018