Smart Eating Week

The saying work smarter, not harder is used by many – but when it comes to food and nutrition, are you left wondering how to make the right choices for you?

Introducing Smart Eating Week 12-18 February!

This week falls at the perfect time, as we all know that keeping our health resolutions in February vs January = 1 billion times harder. Once the new year’s buzz wears off, it is easy to lose motivation and fall back into old habits, especially with that tub of Ben & Jerry’s looking way more appealing than that bunch of kale in your fridge.

So what is ‘smart eating’?

Ironically, smart eating does not take a rocket scientist to figure it out. Essentially it means eating a wide variety of foods each day. The more colourful your plate the better!

Smart eating is a means to good nutrition, which is key to living a healthier life.

But because we are all unique, with different health goals and lifestyles, smart eating will mean different things for different people.

Top tips for Smart Eating Week:

When it comes to healthy eating be PREPARED!

P – Plan your meals in advance using a meal planner
R – Read information panels. To learn how click here
E – Eat breakfast. Click here for simple recipes
P – Portion your plate. ½ veggies, ¼ protein, ¼ carbohydrate
A – Always look out for healthy alternatives
R – Recipes! Lean a healthy new recipe each month. Visit GH Nutrition for ideas!
E – Encourage your children to get in the kitchen
D – Drink water first!

How to shop healthy on a budget

Before you go shopping:
Make a list and stick to it! If it is not on your list, do not buy it!

Love leftovers! Plan your meals around what you already have in the fridge and cupboard. A little bit of creativity can save you a lot of money.

Plan your weekly meals. This will make you less inclined to buy takeaway foods, which is often more expensive than a home cooked meal.

When shopping:
Buy in season! Seasonal fruit and vegetables are not only cheaper, but often fresher and tastier.

Look in the freezer section. This is a great place to purchase frozen fruit and vegetables that will last. Frozen products are also frozen at their optimal freshness, meaning they are full of nutrients. They are also a cost-effective method of getting more fruit and vegetables into your diet.

Don’t pay extra for packaging and processing. Try choosing foods such as dried fruit, nuts and yoghurt in bulk as opposed to paying for individual packaging.

Smart Eating Recipe – Healthy lunch bowl by GH Nutrition

To make the lunch bowl:

Add as much vegetables as your heart desires.  Aim for it to be as colourful as possible.  I always add a base of spinach/broccolini/asparagus and then throw in veggies like grated carrot, chopped red onion, capsicum, mushrooms, beetroot, sweet corn, tomatoes and celery.

Add 1 cup of wholegrain carbohydrates.  My favourites are brown rice cups from the supermarkets (so easy for those days when you don’t have the time).  I also make wholemeal wraps or sandwiches on sourdough bread. 

For my protein I like to vary it each day.  My favourites include boiled eggs, tinned tuna, smoked salmon, left over chicken from the night before and quinoa.

Lastly and probably my favourite, the good fats.  For this I love chucking in avocado, feta/goats or cheddar cheese and hummus.

Say goodbye to boring school and work lunches and hello to this bowl of wholesome goodness!


  • WHAT’S IN SEASON: FRUIT | APPLES: All new season except for Pink Ladies and Granny Smiths. BANANAS: Prices still impacted by supply issues from QLD floods. BERRIES: Last weeks for Tassie blueberries. Cooler weather has helped Strawberries with better value and longevity this week. Blackberries available. EXOTIC: Aussie mangosteens, rambutans, dragonfruit, guava and starfruit available. FIGS: Still peaking with a beautiful blush this week. GRAPES: Great range of grapes in season. Your preference depends on levels of crunch and sweetness desired. MANGOES: NSW KP mangoes still available. Last weeks for mangoes! MELONS: Rockmelons and watermelons a little scarce. PEARS: Corellas, Nashi, Williams and Buerre Bosc in season. Josephines and Packhams should start next week or so. PINES: Topless still eating well. POMEGRANATES: Aussie pomegranates in season. Better value this week. STONE FRUIT: Plums great varieties available still eating and cooking really well. Poach and freeze! VEGETABLES | Still feeling some impacts from the hot weather in January impacting vegetable crops around Australia and prices. Cooler Autumn weather will start to take effect over next few weeks. ASPARAGUS: Cooler weather in Victoria has meant a good Autumn asparagus crop with great value asparagus in season. However, Autumn season for Aussie asparagus is short so buy while available. AVOCADOS: New season shepherds in season. Hass ending soon. BEANS: Sugar snap and snowpeas still scarce. Round beans better value this week. Butter and Borlotti beans available. CAVOLO NERO & KALE: Beaut bunches. GARLIC: Tassie and organic garlic in season. GOOD VALUE: Zucchini, cucumbers and green capsicums. POTATOES & PUMPKIN: Kiflers the pick. TOMATOES: Scarce. FLOWERS: Great value roses.