By CPL Andrew Hetherington

FOOD FOR THOUGHT: We can control what we eat, and time management may be the key to healthier living.

Photo: ABPH Neil Richards

Good nutrition and exercise is essential for us to have a healthy body and mind, so the next time you decide to take the easier option when choosing something to eat, think again — what you are eating could be adding to your body fat content.

There are a variety of easy meal options and ways to counter the battle of the bulge.

Whether you are at work or at home take time to prepare your food. This will give you time to think of what ingredients you are using and what the end result of what you are actually putting into your mouth is.

At work try to take time out to eat lunch. Get up from your desk and walk out of the building to eat. This will allow you to fully digest your meal and also give you a break from work.

At home encourage all members of your family to have some input in preparing meals in the kitchen and try to eat as a family.

This can make meal time a fun, rewarding experience and what you have created will be appreciated by all the family.

The most important part of healthy eating is setting aside time in your day to exercise.

Work some of these tips into your daily routine if you are having trouble finding time to exercise at work:

For more information visit http://www.nutritionaustralia.com.au and http://www.lifebeinit.org.

All information and ideas from Nutrition Australia website.

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Low-fat quick meals

Healthy low-fat burgers
Serves: 5

Ingredients

400g lean diet mince
1 onion, finely diced
1 zucchini, grated
1 carrot, grated
2 cloves garlic, chopped
1/4 teaspoon chilli powder or paprika
freshly ground black pepper
1 tablespoon dried herbs
1 tablespoon fresh herbs, chopped finely
2 tablespoons Worcestershire sauce
1 tablespoon sweet chilli sauce
½ - 1 cup quick-cook rolled oats (depends on consistency of mixture)
1 egg, lightly beaten

Method

In a large mixing bowl, add mince, zucchini, carrot, garlic, spices, herbs, sauces, breadcrumbs and egg. Mix well.

Shape into hamburger shape.

Refrigerate until you are ready to cook. Serve with a salsa, lettuce, tomato and reduced fat cheese on a wholemeal roll.