Download eat well... - NSW Health

Breakfast Choices
Healthy Soft Food Choices
• Sometimes soft, moist food is easier to eat. • Reasons for this may include: teeth or mouth
pain, loose or missing teeth, difficulty chewing
or swallowing. • It is important to eat a variety of healthy foods
to promote health and wellbeing. • This menu will give you some healthy meal
ideas to support good nutrition. • Try new recipes to cook tasty meals that suit
your needs.
eat well...
CEREAL • Soften with warm milk
• Choose high fibre like
Bran flakes, Weetbix
PORRIDGE
• Rolled oats, semolina,
rice cereal, congee
BREAD
• Remove hard crusts,
try with avocado or
hummus
DAIRY
• Yoghurt, cheese,
fruit smoothies
EGG
• Soft boiled, poached,
scrambled, omelette
HOT FOODS
• Baked beans, canned
spaghetti, creamed
corn, savoury mince,
steamed/poached fish
RICE or NOODLES
• Steamed/boiled until
soft (cut noodles into
smaller pieces after
cooking)
Lunch/Dinner Choices
SOUPS
• Use a variety of
vegetables
• To increase energy
and nutritional
value add: meat,
split peas, lentils,
barley, creamed
corn, grated cheese,
pasta, noodles
SANDWICH
• Remove hard crusts
• Try salmon, tuna,
sardines, hummus,
chopped chicken,
Lunch/Dinner Choices
savoury mince,
ricotta cheese,
baked beans & egg
• Add mayonnaise,
mustard, etc to taste
and moisten for
easier eating
EGGS
• Scrambled, poached,
soft boiled, omelette
• Try adding baked
beans, cheese,
creamed corn, savoury
mince, vegetables
FISH
• Grilled, steamed,
poached, canned,
fishcakes. • Try adding a tasty
sauce
MINCE DISHES
• Try different types of
minced meat: beef,
lamb, veal, pork,
chicken
• Try tasty mince
recipes: spaghetti
bolognaise, moussaka,
meatloaf, rissoles,
shepard's pie, savoury
mince with vegetables
CASSEROLES/STEWS
• Cook until meat is
very tender
• Use plenty of gravy
or sauces
VEGETABLES
• Cooked until tender
root vegetables eg.
potatoes, pumpkin,
broccoli, zucchini,
creamed corn,
avocado, mushy peas,
mushrooms, etc
NOODLES & PASTA
• Cooked until soft. Use lots of tomato
based sauce, and cut
into smaller pieces.
RICE/SEMOLINA or
COUSCOUS
• Steamed or boiled
until soft
• Add extra sauce or
gravy and a variety of
other ingredients
• Try a risotto recipe
DESSERT
• Ice cream, yoghurt
(regular or frozen),
soft fresh fruits,
stewed/canned fruits,
custard, jelly, steamed
or baked puddings
BEVERAGES
• Water, milk,
vegetable and fruit
juices, tea, coffee
SNACKS
• Yoghurt, milk,
milkshakes, fruit
smoothies, hot
chocolate, soup,
pikelets, soft fresh
fruits, small can
salmon/tuna
EASY TO PREPARE
• Choose frozen meals
canned & packet foods
• Choose lean meat &
fish
• Limit oil, butter &
cream
• Avoid sausages &
salami
• Avoid sweets,
Common problems
Sore mouth?
• Drink cool fluids
• Use a straw
• Avoid acidic & spicy
foods
• Avoid hot foods
• Include fibre enriched
bread
• Use legumes & barley
in soups & stews
• Do regular moderate
exercise
Constipation?
Losing too much
weight?
• Eat small healthy
meals more often
• Include nutritious
• Drink plenty of water
drinks like milk,
milkshakes, smoothies,
hot chocolate & soups
• Choose cereal with
oats, wheat & bran
• Try stewed dried fruit
eg. prunes, peaches
pastries & fried food
• Decrease portion
sizes
• Choose low fat dairy
• Avoid snacking
drink well...
• Try a high protein,
high energy drink
Local Health District
• Include food high in
healthy fat eg.
avocado, olive oil,
nut spreads & hummus
Foods you may need
to avoid:
Sydney
clean well...
South Western Sydney
• Hard: eg. firm fruit,
raw vegetables,
lollies, nuts
Caring for your
teeth
• Tough stringy:
eg. vegetable skins,
corn, pineapple,
some meat
• It is important to
maintain good oral
hygiene at all times
• Sticky: eg.
peanutbutter,
biscuits, toffee
stay well...
(02) 9293 3333
South Eastern Sydney
1300 134 226
Illawarra Shoalhaven
1300 369 651
Mid North Coast
• Dry, crunchy: eg.
crisps, crusts,
popcorn, seeds,
crackers
• Small seeds: eg.
passionfruit, seeds
in bread/cereals etc
Phone Number
Northern NSW
• Brush your teeth,
especially along the
gum line, twice a day
• Use a small soft
toothbrush
• Use a fluoride
toothpaste
If you wear a Plate or
Dentures
• Clean with a denture
brush or toothbrush
every day and
preferably after each
meal
• Use mild soap & water
• Store in a container
of water overnight
• Remember to have a dental check up
every year
1300 651 625
Hunter New England
SHPN (CoHS) 140085 May 2014 (MC)
Overweight?
Central Coast
1300 789 404
Northern Sydney
1300 732 503
Murrumbidgee
1800 450 046
Southern NSW
Western Sydney
(02) 9845 6766 or
1300 739 949
Nepean Blue Mountains
(02) 4734 2387
Far West
Western NSW
1300 552 626
Further copies can be downloaded from: www.health.nsw.gov.au/cohs
Hard copies from the Better Health Centre Publications (02) 9887 5450
Soft Options
tasty soft food choices ...