Nutritional Information

They should call this ‘Joy’ cake as that is what you feel when you first try it. Serve with custard for the perfect dessert.Difficulty: EasyPreparation time: 20 minutesCooktime: 60 minutes Ingredients 165g unsalted butter, cubed 1 1/3 cups caster sugar 1/2 tsp vanilla essence 2 eggs 1 cu ... read more

In this video Corinne Cox, Meals on Wheels NSW Advanced Accredited Practising Dietitian speaks about Chewing and Swallowing. Meals on Wheels services can cater to those who may require meals that are easy to chew and swallow. This will be discussed during your initial assessment with your local M ... read more

Green is good! Get lots of veggie goodness in one bowl. The perfect lunch or light dinner. Can be made beforehand and reheated for a quick and easy meal. Difficulty: Easy Servings: 4 Preparation time: 15 minutes Cooktime: 20 minutes ... read more

Fluids are vital in your diet, without drinking enough, you become at risk of dehydration. Dehydration can cause health issues related to bladder and kidney function. To minimise this risk – drink plenty of fluids throughout the day.  In this video Corinne Cox, Meals on Wheels NSW Advanced A ... read more

Cholesterol is a type of fat carried around in our blood. It is produced by our body naturally, and we can also get it from some foods. Having high levels of cholesterol in the blood is a risk factor for heart disease, so it’s important to manage our cholesterol.There are 2 different types of chol ... read more

Dress up simple roasted sweet potatoes with a rich tomato bean stew. Difficulty: Easy Servings: 4 Preparation time: 5 minutes Cooktime: 60 minutes Ingredients 4 medium sweet potatoes 1 x 400g tin diced tomato 1 x 400g tin cannelli ... read more

What is malnutrition? Malnutrition occurs over time when a person does not meet their body’s nutritional requirements – this might be due to deficiencies (not enough), excesses (too much) or imbalances in nutrient intake. The term malnutrition refers to both undernutrition and overnutrition. Un ... read more

This soup is perfect for light lunches on your own or to share with friends along with a crusty loaf of bread. Also makes the perfect light entrée. The creaminess of this soup will not disappoint! Difficulty: EasyServings: 4Preparation time: 20 minutesCooktime: 30-40 minutes Ingredients 16ml ... read more

Dementia results in declining cognitive and physical functioning which impact independence, and also the ability of individuals to maintain good nutrition and hydration levels. Shopping and cooking can become very challenging. It is common for people with dementia to have a reduced interest in food ... read more

Is there any other comfort food more satisfying than baked rice pudding? This dish puts the comfort in dessert. Chocolate option available too! Difficulty: EasyServings: 4Preparation time: 10 minutesCooktime: 40 minutes Ingredients 1/3 cups medium grain white rice 600ml milk 1/2 tsp vanilla ... read more

How to add extra protein and energy into foodIf you know of someone who has been losing weight without trying to they may be undernourished or malnourished. To help them gain weight again they should have their meals fortified with protein and energy where possible. Here are some things you can try ... read more

Who can resist this favourite! And with 20 min cooking time it is the perfect soup to whip up whenever you need that warm and comforting feeling that only soup can deliver! Difficulty: EasyServings: 4Preparation time: 15 minutesCooktime: 20 minutes Ingredients 200g cooked chicken 20ml olive ... read more

Protein from foods we eat, as well as using your muscles by being active helps to build and maintain healthy muscles. Losing muscles means losing strength, and increases the risk of falls. Meat, fish, chicken, eggs, nuts and dairy foods are all good protein sources.  In this video Corinne Co ... read more

This one-pan dish makes for a hearty meal, any time of day.Difficulty: Easy-ModerateServings: 4Preparation time: 5 minutesCooktime: 25 minutes Ingredients 2 x 400g tins diced tomato 1 red onion, thinly sliced 4 large kale leaves, stems removed 1 x 400g tin cannelini beans, drained 4 eggs 2 ... read more

There is a common misconception that food allergies and food intolerances are the same. We can cater to those who may have food allergies or intolerances. This will be discussed during your initial assessment with your local Meals on Wheels service.  In this video Corinne Cox, Meals on Whee ... read more

Vitamin D is important for your bones, teeth, muscles and your immune system. Spending at least 15 minutes outside in the sun helps you to maintain healthy Vitamin D levels.  In this video Corinne Cox, Meals on Wheels NSW Advanced Accredited Practising Dietitian speaks about Vitamin D. ... read more

Difficulty: Easy-ModerateServings: 4Preparation time: 5 minutesCooktime: 25 minutes Ingredients 2 medium sweet potatoes, scrubbed 4 large kale leaves, stems removed 1 head broccoli 4 eggs 1 x 400g tin cannellini beans, drained 1 cup cooked brown rice 1/4 cup shaved parmesan, optional juic ... read more

With winter on the way why not have more soups on the menu. Soup meals can be easy, nourishing and enjoyable (and just may restore your energy!). Soup is a good way to get vegetables into your diet. Hearty and thick soups with plenty of vegetables plus a protein food eg. meat, chicken, fish or milk ... read more

Do you: • Eat very small meals • Split your ‘Meals on Wheels’ to make two meals • Only have dessert as your evening meal • Not feel like eating at all If you do any or all of the above, you may not be eating enough food to get the nourishment your body needs. So why not try some of ... read more

Good nutrition can be a challenge for anyone but for people living with dementia there can be special challenges. The challenges involving food and meal time will vary from person to person, from day to day, even from one meal to the next. The following information is by no means complete but it is ... read more

Another old favourite, this recipe will make 4 serves. 250 grams mince ½ teaspoon mixed herbs 1 tablespoon plain flour 1 teaspoon stock powder or 1 beef stock cube 4 medium sized potatoes – cook and mash with a little butter and milk 1. Place mince, stock powder (or crushed stock cube) he ... read more

Meals on Wheels can cater to those who may require diabetic friendly meals. This will be discussed during your initial assessment with your local Meals on Wheels service. In this video Corinne Cox, Meals on Wheels NSW Advanced Accredited Practising Dietitian speaks about Diabetes. ... read more

It is estimated that 40% of older Australians who live at home are at risk of malnutrition. Our nutritionally dense meals are designed with older people in mind. Meals on Wheels developed the National Meal Guidelines, the first document of its kind specifically related to the nutritional requir ... read more

Preparing food in small amounts can be challenging. If you are cooking just for yourself you could be tempted to skip meals or resort to just having ‘tea and toast’. Don’t give in! To be well nourished it is important not to skip meals. Some tips that may help include • Make extra and free ... read more

Dairy foods are nutritious. Try to include dairy foods at both main meals and snack time. Dairy foods include milk, cheese, yoghurt and custard. These foods supply protein, fat, minerals (especially calcium) vitamins and carbohydrate. Milk includes fresh, powdered, long life (U H T), evaporated and ... read more

The risk of being poorly nourished increases with age. Not eating enough of the right foods can lead to poor nutrition, undesirable weight loss and loss of muscle. Decreased muscle mass means loss of strength and increased frailty. Muscle loss has been linked to diets low in protein. As muscles are ... read more

                                   Tea & Scones go together, like, well… Tea & Scones. Making them the perfect match for a morning or afternoon tea treat. This recipe is so quick and easy, it can be put together and on the table in no time at all, when unexpected ... read more

Here are a few examples of how different varieties can benefit you: Green tea - has a high content of flavonoids, or antioxidants, and it's in a group called catechins, which are known to have more beneficial properties than vitamins C and E. This makes them more useful in reducing disease and i ... read more

Yoghurt is a cultured milk product in which two types of bacteria are used. These bacteria act on the lactose (natural sugar found in milk) and protein in milk to give a fine soft curd with a slightly acid flavour. Yoghurt is a good source of protein and calcium. Plain or fruit yoghurts are all go ... read more

  If someone feels thirsty they are already dehydrated. Water supports & provides many vital functions in the body, including hydration, digestion and blood volume.   As you age, your body’s ability to conserve water decreases, so you don’t feel thirsty as often. Howeve ... read more

Exercise helps an older person improve muscle strength, balance and mobility and enable them to continue to perform daily tasks. A person’s physical strength can also affect their ability to go shopping, cook or eat independently which can ultimately influence food intake. Older people vary in ... read more

Photo Credit: Trang Doan (Pexels) Finger food may be the best way to provide nourishment, food enjoyment and the dignity that comes with independence. Some people find cutlery hard to use. Serving food that can be picked up with fingers is often a really good alternative to cutlery. Finger food a ... read more

Independence is important for most people, so should be encouraged and supported whenever possible. Not being able to cook, shop or eat independently can increase the risk of malnutrition. Ideas and services to help maintain independence include: Locate local charity, church groups, govern ... read more

Eating alone may result in older people eating less thus increasing their risk of being poorly nourished. It is all too easy for a person living alone to miss meals or to exist on a ‘tea and toast’ type diet that is low in calories, protein, vitamins and minerals. If eating alone all the time ... read more

In a word YES! Missing meals on a regular basis can lead to poor nutrition, muscle and weight loss.If eating three main meals a day is difficult to manage, then it does meanthat snacks throughout the day really need to be nutritious and full of protein. Nutritious snacks should be offered to olde ... read more

So often we hear these words but what does a ‘nutritious diet’ really mean? Eating a variety of food is a good start as this means there is a greater chance of getting the protein, vitamins and minerals that the body needs. Different foods contain different nutrients. For example, spinach a ... read more

If you are losing weight, have no appetite or need to put on weight, milk drinks can be an easy way of getting nourishment and kilojoules (calories). Why not try the following milk drink recipes. Any type of milk can be used - fresh, UHT, powdered or evaporated milk. Thick shake This recipe ma ... read more

As people age their liver is less able to deal with alcohol. A small amount may stimulate the appetite It is advisable to have no more than two standard drinks a day and one alcohol free day a week. A standard drink is a middie of beer or a glass of wine or a nip of spirits ... read more

These problems make eating difficult and can lead to reduced food intake, increasedrisk of dehydration, lack of energy and malnutrition. Causes include tooth ache, poorly fitting dentures, mouth ulcers, sore gums and lips, reduced saliva, stroke or Parkinson’s disease and dementia. Signs of swa ... read more

It is important to eat a variety of foods as no one food will provide all the vitamins andminerals your body needs. Different foods contain different nutrients. For example,spinach and other green leafy vegetables contain folate; oranges contain vitamin C;bananas provide potassium and wholegrain bre ... read more

Healthy bones are important for the wellbeing of everyone but extremely important as we age. Good nutrition is key to preventing fractures. Adequate Calcium, Vitamin D and proteinwill help to maintain good bone health. Think of these three nutrients as the same asa three-legged stool. All three le ... read more

Growth of bacteria in high risk foods is slowed down if the food is cold (5*C or less).To do this the refrigerator temperature should be 4*C or less. Refrigerator temperature dials are usually numbered 1 to 5 or 1 to 9. If your fridge dial goes from 1 to 5, set at 3. If your fridge dial goes from ... read more

Losing weight is generally not recommended for older adults without professional supervision.While some older adults may have previously been trying to lose weight, or were advised by ahealth professional to lose weight in their younger adult life, older age is not usually the best time to do so. W ... read more

Often people lose weight as they grow older however, this is not a desirable part of ageing. It is better for older people to carry a little extra weight as this will help to see them through illness and times when their appetite is poor. Minimising muscle loss will help older people to maintain str ... read more

Are canned fruits as good for you as fresh fruit? Vitamin C is heat sensitive so canning can destroy most of this vitamin. It is not hard toget vitamin C from foods such as capsicum, strawberries, citrus fruits and juices. Othernutrients such as vitamin A, the B vitamins and potassium are not b ... read more

Most people enjoy desserts.Milk based desserts can be a nourishing, enjoyable and a pleasant way of getting vitamins,minerals, protein and calories (kilojoules). Examples of milky desserts include: Instant puddings made on milk Creamed rice - Make your own creamed rice or, buy canned creamed ri ... read more

FIBRE comes from plants and plant based foods such as breads, breakfast cereals, grains, fruits and vegetables. Animal foods ( meat, milk and milk products, eggs and fish) do not contain fibre. Constipation can happen if you are not having enough fibre in your diet. What foods are good sources o ... read more

A pigment called anthocyanin gives purple colour to some plant foods. Anthocyanin is anantioxidant with anti-inflammatory properties. Apart from that, fruit and vegetables are animportant and enjoyable part of a healthy diet. Plant foods containing anthocyanin include blackberries, blueberries, che ... read more

Recipes often say, ”Serve with rice” or “Serve with pasta” but do you know how to cook riceand pasta?. Hopefully the following information will help people who are not used to beingin the kitchen. How to cook rice: Rice triples in bulk when it has been cooked so use at least ¼ cup uncook ... read more

Should I be worried about the cholesterol in eggs? The short answer is NO. The cholesterol found in the yolk has next to no effect on blood cholesterol. Eggs can be eaten every day. They can be part of a healthy diet. Eggs are cheap, easy to eat and can be cooked in many ways - boiled, scrambled, p ... read more

Encouraging frail older people to eat enough nourishing food can be challenging. The following shopping list will help to make sure that there is always some high protein and high calorie foods in the pantry, fridge or freezer. SHOPPING LIST                            � ... read more

This soup is easy to make. The recipe makes 4 generous serves and will keep up to 3 days in the fridge. Ingredients ½ kg pumpkin 1 onion 1 potato 2 chicken stock cubes 2 cup water Method Remove skin from pumpkin and cut pumpkin into pieces for cooking Peel potato then cut into piec ... read more

Vitamin D is best known for its role in building healthy bones and teeth, because it helps your body to absorb calcium. Vitamin D contributes to muscle strength and a deficiency can impact on bone health and can lead to osteoporosis. Recent research suggests that vitamin D may also have benefits in ... read more

Regularly missing meals can lead to poor nutrition and weight loss. Having at least one main meal each day would be ideal. Having a delivered meal from Meals on Wheels is a good way to do this. For other meals why not try some of the following quick and easy meal ideas: Barbequed chicken with ... read more

Salt is found in almost every food we eat, but the amount varies. Foods such as meat, vegetables and fruit have naturally occurring salt present in very small quantities.In food manufacturing, salt is used for flavouring and as a preservative. Most of our salt (75%) comes from packaged and processe ... read more

Should I be drinking bottled water instead of water from the tap? Water is a great thirst quencher and tap water is fine. Tap water is cheap, available and safeto drink Is it OK to reheat food in the microwave? Microwave ovens make reheating food easy but be aware that the food may not h ... read more

Should I be drinking 6 – 8 glasses of water a day? Fluid is essential for the body to function properly. The importance of having enough fluid does not decrease with age. Most older people need 6 – 8 cups of fluid a day (a cup = 250mL) Fluid is more than just water. Fluids include milk, juice ... read more

Because you don’t have much of an appetite, do you Split your Meals on Wheels meal? Save the dessert to have as your evening meal? If you do either (or both) of these things you may not be eating enough to get the nourishment your body needs SO…. With the ‘half a main meal’ hav ... read more

Oral health is important whether you have your own teeth, full dentures, part dentures or just gums! Poor oral health can mean toothache, loss of teeth, mouth ulcers and gum disease. All can make eating difficult, spoil food enjoyment or put you off eating all together.Poor oral health could lead ... read more

Food safety is important for everyone but, it is very important if you are elderly, frail, unwell or recovering from an illness. Some bacteria (and the toxins they produce) can cause food poisoning. Bacteria need food, moisture and time to grow. Some foods are called HIGH RISK foods as bacteria gr ... read more

Is protein in the diet important for older people? In a word, YES! As people become older, to help maintain muscle and bone mass, protein requirement actually increases. Muscle loss leads to loss of strength thus increasing the risk of falling. Protein is important for bone health. We all know abou ... read more

Why have breakfast? Breakfast really is the most important meal of the day! Breakfast: 🍳 breaks your overnight fast 🍳 refuels your glycogen (energy) stores 🍳 kick-starts the metabolism 🍳 provides us with the energy to keep us going throughout the day Benefits of regular breakfast: � ... read more

Australian Meals on Wheels developed the National Meal Guidelines specially for over 65s and our meals are designed with older Australians in mind, whom have different nutritional needs. Meals on Wheels Services across the State can help you to meet your body’s nutrient needs through the provision ... read more

Did you know that the word BANAN is Arabic for finger and that bananas originated in Malaysia? Bananas are not only nutritious, they come already ‘wrapped’ so they are easy to pack and carry. We know that bananas are easy to eat and are a favourite fruit for many. What is the nutritional va ... read more

Magnesium is very trendy at the moment. Magnesium oil in particular is everywhere, from local pharmacies, in online stores, supermarkets and even my local beautician! So, why the focus on magnesium, and should we all be taking it, or rubbing it on? What does it do?Magnesium is involved in building p ... read more

Older people have higher requirements for protein, calcium and Vitamin D than younger adults.  Eating a wide variety of foods, with regular meals and snacks will help to ensure you are getting  all the nutrients that your body needs for good health. Did you know that weight loss is not a normal p ... read more