The COVID-19 outbreak is upending life for families around the world. While many parents are understandably looking to ready meals and processed foods as a quick and low-cost way to feed the family, there are convenient, affordable and healthy alternatives.

Here are five ways to build healthy eating habits:

1. Keep up fruit and vegetable intake

Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh vegetables can be frozen where possible and will retain most of their nutrients and flavour.

2. Swap in healthy dried or canned alternatives when fresh produce is not available

Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.

Canned oily fish such as sardines, pilchards and tuna are rich in esssential omega 3 fatty acids and a range of vitamins and minerals. These can be used cold in sandwiches, salads or pasta dishes, or cooked as part of a warm meal.

3. Build up a stock of healthy snacks

Children often need to eat a snack during the day to keep them going. Rather than giving kids sweets or salty snacks, opt for healthier options like unsalted nuts, low fat plain yoghurt, chopped fruit and boiled eggs.

4. Limit highly processed foods 

Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt.

Remember when shopping – always look out for the Heart Mark and DSA logos to help you choose  healthier food options for you and your family!

5. Make cooking and eating a fun and meaningful part of your family routine

For healthy, tasty recipes, download our Cooking from the Heart recipe books from our website.

http://www.heartfoundation.co.za/healthy-eating/

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