• Including lean red meat in your meals 3-5 times each week. It’s as easy as adding a slice of roast beef to a sandwich or a handful of lamb strips to a stir-fry.
• Use cereals like CHEERIOS and powdered drink mixes link MILO that have been fortified with iron.
• Add a source of vitamin C to your meals. This helps improve the absorption of iron. Good sources of vitamin C include fruit, juice and vegetables such as capsicum, parsley and tomatoes.

Q: I don't like to drink milk. How can I get enough calcium in my diet?
A: Dairy foods are the best source of calcium and eating at least 3 serves (200ml milk, tub of yogurt, slice of cheese) each day will meet most people’s calcium requirements. If you don’t like milk, consume more cheese and yogurt. Alternatively, you could try a soy beverage – just makes sure it has calcium added. Other good sources of calcium include tinned fish such as salmon and sardines where the bones are eaten, oysters, almonds, tahini and tofu.


Q: I really enjoy spaghetti but now I have read that pasta should be avoided when trying to lose weight.
A: There is no need to avoid pasta when trying to lose weight. However, you do need to consider how much pasta you eat and what you eat with the pasta. To lose weight you need to reduce the amount of kilojoules you consume and increase the amount of activity you do. The most successful way to reduce your kilojoule intake is to target excess energy-dense foods such as those high in fat, alcohol and sugar. Instead, base meals on foods which provide carbohydrate, moderate amounts of protein and a good range of vitamins and minerals. At times, it may also be necessary to reduce the amount of food consumed in total. However, you should not avoid any particular food altogether. Pasta is high in carbohydrate, low GI and low in fat. It is a good choice when combined with a sauce which includes lean meats and vegetables. Like any food, it is possible to eat too much pasta and some people may need to reduce the quantity they consume. Sauces containing cream, oils, cheese and high-fat meats often make pasta meals high in kilojoules. Use light varieties, such as tomato based or 'cream' varieties made with CARNATION Light & Creamy Evaporated Milk, where possible.


Q: Does eating before exercise affect my ability to lose weight?
A: The key to losing body fat is to consume less kilojoules than you utilise over a period of time. It is more important what you do over a number of days than what you eat (or don’t eat) at a particular meal. If you exercise without eating you may use a greater proportion of fat during the exercise session. However, if you eat before exercise, you will be able to exercise at a higher intensity for a longer period of time.This will allow you to use more kilojoules in total. It really depends on what type of exercise you are doing and how long you intend to exercise for. If you are doing moderate intensity exercise such as running, swimming or cycling for around 60 minutes or longer, it makes sense to eat before exercise. Exercise at any time is better than no exercise at all.


Q: I am a 30-year-old female. I exercise twice a day – a combination of aerobics and running. I eat three good meals a day but find I am constantly tired. What can I eat to improve my energy levels?
A: There are a number of factors which contribute to fatigue and tiredness. The first thing to consider is your carbohydrate intake. An inadequate carbohydrate intake will contribute to fatigue. Most active people find it difficult to consume sufficient carbohydrate in three meals a day.You may need to increase your intake by adding snacks such as fruit, yogurt, flavoured milk, sandwiches or cereal bars between meals. Another thing to consider is the timing of your food intake.You will find you get more out of your workouts if you eat before and after exercise. Aim to consume a meal or snack 1-3 hours before exercise and within 30-60 minutes after exercise. Dehydration can also contribute to fatigue. Drink during your workouts and regularly throughout the day. Iron deficiency can also cause fatigue. Have your iron levels checked by a doctor. If you are iron deficient you will need a course of supplements along with some changes to your diet.A consultation with a sports dietitian is recommended if you are found to be iron deficient. Another consideration is that you may be over-exercising. Your body needs time to recover from exercise. Perhaps you need to schedule a day off once a week or vary your workouts so that you have a combination of light and heavy sessions.


Q: I play under 16’s cricket. What should I eat before I play?
A: Before a match, you need a meal which provides carbohydrate and leaves you feeling comfortable and confident. A suitable option is a wholegrain sandwich or roll with lean meat and salad plus a piece of fruit and a glass of juice. For matches earlier in the day, a breakfast of cereal with milk or yoghurt, wholegrain toast and jam or honey and fruit or fruit juice is also suitable. Ideally, you should eat your last substantial meal about 2-3 hours before your match begins. If you are still hungry, have a snack such as a tub of yoghurt, piece of fruit or a cereal bar or sports bar (e.g. POWERBAR) 1-2 hours before the match.


Q: My son is always starving after school. I can’t seem to fill him up. What are the best foods to feed him?
A: Adolescence is a time of growth and development so your son’s energy needs are very high, particularly if he is active. It can often seem impossible to keep up with the appetite of adolescents especially in the after-school period. Good ideas for afterschool snacks include milkshakes and smoothies, breakfast cereal, sandwiches (fresh or toasted), baked beans or spaghetti on toast, leftover pasta or rice dishes, yoghurt, fruit, crumpets and muffins. It is also important to encourage your son to eat well throughout the earlier portion of the day. Many adolescents miss breakfast and eat very little during the school day. They then make up for this lack of food by emptying the fridge after school. It is fine to snack after school but make sure your son does not neglect breakfast, lunch and snacks at school.


Q: It’s challenging to make sure my family has healthy choices – what should I look for in an evening meal?
A: When planning an evening meal, start with a carbohydrate base. This could be pasta, rice, noodles, couscous, bread or potato. Include a source of protein such as lean meat, skin-free poultry, fish, eggs, tofu, beans or lentils. Add a colourful mix of vegetables and/or fruit to provide fibre, vitamins and minerals. The evening meal can be an opportunity to make up for a poor intake of particular nutrients. For example, if family members struggle with getting adequate calcium, make a pasta sauce or curry based on CARNATION Light & Creamy Evaporated Milk. If iron absorption is a problem, combine lean red meat with vegetables rich in vitamin C. If your family members are reluctant vegetable eaters, hide grated carrot and zucchini in spaghetti bolognese or slice some raw vegetable sticks as appetisers. Serve a wide variety of foods and your family will receive all the nutrients they require.


Q: My kids are all very active and by the time we get them home from after school activities, they are starving. How can I feed them quickly – without sacrificing taste and nutrition?
A: There are a few strategies to use. The first is to plan ahead, keep the fridge and pantry well-stocked and master a few quick recipes such as stirfries, risottos, pasta sauces and curries. Use time-saving products such as tinned tomatoes, minced herbs, bottled pasta sauce, flavour bases, and frozen vegetables. Supplement these with fresh ingredients to create quick, tasty and nutritious meals. Another option is to double-up when cooking meals. A bolognese sauce can be turned into lasagne, chilli con carne, cannelloni or shepherd’s pie for another night. Alternatively, make double quantities of the same recipe and freeze for days when time is at a premium. A final option is to give the kids a quick snack when you get home to take the edge of their hunger – a bowl of soup, milkshake, wholegrain sandwich, cheese and crackers or a muffin are good examples of easy, nutritious snack choices.


Q: I have a very sweet tooth – how can I satisfy my cravings in a healthy way?
A: Try to opt for foods which are sweet and nutritious. Examples include flavoured yogurt, custard, milk drinks, breakfast cereal, fresh, dried and tinned fruit, fruit buns, honey or jam spread on wholegrain bread, crumpets, rice cakes or English muffins. Less nutritious options such as cakes, biscuits, and lollies can still be included in a healthy diet – enjoy them in smaller quantities or less regularly. Many people make the mistake of trying to overrestrict their favourite foods.They then spend their days trying to battle cravings. It is better to have a couple of biscuits each day then deprive yourself all week and eat a whole packet in one sitting when you finally succumb. When eating favourite foods, take the time to enjoy the experience. Put the food on a plate. Sit down, away from distractions, and take time to really taste the food you are eating.


Q: Desserts and sweets are often high in fat and sugar – should my family avoid sweets or is there a sensible way they can form part of our regular diet?
A: Traditionally, desserts are high in fat and sugar and low in nutrients. However, there are plenty of nutritious options available. Desserts based on fruit or low-fat dairy products can be a good source of vitamins, minerals, fibre and carbohydrate. Baked apple, fruit crumble, hot cakes, and low-fat custard are good examples. Many desserts can be modified to make them more nutritious. Take your favourite recipe and replace any full-fat dairy products with low-fat versions, reduce the amount of butter, margarine or oil and cut back on the amount of sugar. In most cases, you won’t notice the difference. Also, make use of the many quick, nutritious options available and help you increase the fruit and dairy products in your families diet. Low-fat smoothies, low-fat chocolate milkshakes, ready-made custard, yogurt, fruit salad and low-fat muffins are a nutritious, sweet end to a meal.