Moray Food Network is a voluntary organisation managed
by a board of directors & supported by NHS Grampian
Eat better, feel better
Aim for at least 5 portions
of fruit & veg a day
Make small gradual changes and feel the difference
Have more energy
Improve body shape and weight
Boost your confidence
Improve your health and wellbeing
Balance is key
A healthy balanced diet contains a high proportion of fresh unprocessed foods
Enjoy a variety of different food
Eat plenty of foods rich in
fibre & starch like grains,
rice & potatoes
Reduce fatty & sugary foods
Cut down on salt & processed food
Drink 6 - 8 cups of
fresh water every day
Quick & healthy
Salads are a good example of a quick & healthy meal
They don't need to be cooked and make a nutritious meal with the addition of proteins & grains like couscous, nuts, beans, tofu,
cheese, eggs, fish or meat
Be creative, be bold, try different things and aim for a diet that's affordable and enjoyable
Keep it simple, work with what you've got, join a cooking class and have fun in the kitchen!
Steam or poach veg for a short time to retain nutrients and fresh taste.
Use left over cooking water in soups and stocks.
Stir fry veg in minimum oil and keep veg crisp by not over cooking.
Add plenty fresh, frozen, canned
or dried veg to casseroles,
stews & meat dishes.
Start a healthy habit of serving a side salad to accompany most meals.
Keep it Simple
Cook from scratch when possible.
Try to eat fruit & veg with every meal.
Snack on dried fruit,
veg sticks, seeds & nuts.
Meal plan for the week ahead.
Shopping lists can keep costs down,
if you stick to them.
Be kind to yourself &
work with what you've got!
Cook with Kids
An enthusiastic parent, carer
or teacher can help to nourish
a life long love of healthy eating.
Experiment with soups,
see how tasty & nutritious
you can make them!
Bake your own bread
Keep frozen fruit & veg in the freezer for quick & easy meals.
Blitz veg into pasta sauces.
Get the kids cooking
Kids cooking recipes from
BBC Good Food
Live life on the veg
"fresh & local at your fingertips"
Join our facebook groups!