No. 1 – Vegetables
This one’s pretty easy. It’s pretty much impossible to eat too many vegetables. Keep in mind that veggies aren’t just for dinner. Making them a part of your lunch and as snacks is one way to eat more. Pile that sandwich high with cucumbers, peppers, lettuce, tomatoes, onions. Anything that you like. Things that you don’t think you like you might if you give them a second chance.

Make plans to have an extra helping for dinner. It won’t add many calories and helps fill you up.

I often have patients say “I don’t like vegetables, doc.” When I ask them if there are any that they do like I always get a good response. The reply is, “Sure, I love spinach.” As I ask about more vegetables I get more positive responses. Make a list for yourself of the veggies that you like and keep them on hand. It will be longer than you think.

Food safety practices and general requirements

Food safety supervisors
Under the Food Act 2006, every licensable food business in Queensland is required to have a food safety supervisor. New food businesses licensed after 22 February 2008 are required to notify their Local Government within 30 days of the issue of their licence. There are penalties for not having a food safety supervisor. The food safety supervisor must have undertaken specifi ed competency unit/s with a Registered Training Organisation to operate as a food safety supervisor for a food business. See the food industry fact sheet 18 ‘Food Safety Supervisor’ and fact sheet 19 ‘Food Safety Supervisor Update for further information. These can be accessed from www.health.qld.gov.au/foodsafety.

1. Does your food business have a nominated food safety supervisor?
2. Has your food safety supervisor undertaken the specified competency unit/s for the food sector in which the food business operates?

Personal Hygiene

• Thoroughly wash hands with soap and water and dry hands with disposable paper towels before handling ice
• If handling ice, avoid handling other materials that may transmit bacteria (cross contamination) to the ice (eg. cleaning cloths, tea towels, refuse containers etc.)
• Keep your clothing, hands, fingernails and body clean at all times and if required, wear protective clothing (gloves, caps, aprons)
• Do not smoke before or whilst handling ice.

Sick Workers

• Advise your supervisor and do not handle ice if you are ill, particularly if you have symptoms of a cold, vomiting, diarrhoea or a skin infection on the hands.

Handling

• Do not handle ice with bare hands or glass cups. Use clean ice scoops, ice buckets or disposable gloves
• Do not break up or loosen bags of ice on the floor or other unclean surfaces as the ice may become contaminated

Jack and Jill’s Zucchini Hill: Slice zucchini into rounds. Sprinkle with Monterey Jack cheese and chopped red bell pepper. Microwave on high for 1 minute or until cheese melts

Simple Simon’s Sundae: Place 2 tablespoons creamy peanut butter in a small microwave-safe dish. Heat until melted—about one minute. Drizzle over ½ cup frozen yogurt.

Little Bo Peep’s Banana Split: Halve banana lengthwise. Spread 1 half with 2 tablespoons peanut butter. Press in 2 tablespoons of cornflakes or other cereal of your choice. Top with other banana half and cut in half.

Old King Cole’s Mini-kabob: Cut cheese into cubes—about the size of dice. Slide 1 grape and 1 piece of cheese on a toothpick. Repeat with remaining cubes of cheese and grapes. (For children under 3, cut grapes in half.)

Little Boy Blue’s Waffle-wich: Toast multigrain waffles. Layer with peanut butter, jelly, and banana slice. Top with another waffle. Cut into four pieces.

Eating a Healthy Amount During Pregnancy
The number of additional calories you need during pregnancy depends on your stage of pregnancy. During the first trimester, there is no increase in your calorie needs. During the second and third trimesters, an extra 300 calories will cover the increased energy needs of most women. 300 calories is not much!! Choose foods with lots of nutrients to get those extra calories.

Food combinations that contain around 300 calories each:

• One slice of bread with 1 1/2 tbsp. peanut butter & an 8 oz. glass
  of skim milk
• One serving of lasagna without meat
• 1 small regular fast food hamburger
• 1 oz. pretzels, 1 oz. cheddar cheese, and an apple
• 8 oz. cup of fruit flavored yogurt and 1/2 banana
• 1 low-fat fast food milkshake
• A granola bar, 1/3 cup raisins, and a medium size carrot

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