Who is FRESH Volunteering?
Meals on Wheels, Mosman. Youth FACS © Salty Dingo 2018
We are a youth volunteering program and we focus on nutrition education and building knowledge and skills around healthy eating. Our F.R.E.S.H. team works on a diverse range of projects that all share a common goal or purpose – to spread a common message about healthy eating and pass on knowledge around nutrition and healthy eating in an accessible way to the community. We create, plan and prepare our meal ideas to meet this goal and hope you try out some of our recipes!
Week 1: Balancing it out
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The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups. While it is not necessary to eat from each food group at every meal, it is important to enjoy a variety of foods within each of the Five Food Groups because different foods vary in the amount of the key nutrients that they provide. Spaghetti bolognaise is a great example of this! From bread and meat we obtain B vitamins helping turn food into energy cells, whole grains in pasta contain magnesium important for muscle function, nerve signalling and even improving your mood! Fruit and vegetables in tomato sauce provide vitamin C, essential for healthy skin, gums, immunity and potassium assisting with essential cell signalling for the heart, nerves and muscles.
Week 2: Healthy Snacks
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Even though snacking has developed a “bad image,” snacks can be an important part of your diet. They can provide energy in the middle of the day or when you exercise. When thinking about your next snack remember that there are 3 different types of fuels for our body: carbohydrates the body’s ‘quick fix’ fuel source, fats that keep you satisfied after meals especially healthy fats in fruits/vegetables, and protein which helps repair bodily tissue and energy levels. Protein can be found in seafood, lean meats, poultry, eggs, legumes, soy products, unsalted nuts and dairy products. Tasty snacks that incorporate all three energy sources like; Zucchini Balls with Tzatziki Dip and Coco Bliss balls are great for keeping you on the go!
Week 3: Fats and Salts 
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There are healthy fats and unhealthy fats. Unhealthy fats come from meat, diary, fried goods and baked goods. Consuming too much unhealthy fat can be very detrimental to your health, increasing the risk of heart disease, stroke and diabetes. However, healthy fats are good for you! Consuming healthy fats like olive oil, nuts, seeds, avocado and fish can raise your mood and make you feel satisfied after eating. Guacamole is a great example of this, and added to San Choy Bow umm mouth-watering. Naturally, you still need to eat healthy fats in moderation, because too much fat can be damaging to your health.
Salt can be good and bad for your health. Salt helps your muscles function correctly, and regulates your blood pressure. However, salt needs to be consumed in moderation. Over consumption of salt can result in dangerous side effects including high blood pressure, heart disease and kidney disease. Make sure you stay aware of how much salt you’re consuming! Savoury dishes like salsa and quesadillas can be a healthy salty snack when added salt is minimal.
