How to boost fruit + veg

 

Are you struggling to meet your 2 fruit and 5 veggies each day and looking for ways to squeeze more into your daily diet? Read on for some simple suggestions…

 

 Snacks

 

  • Fruit salad: plain, or with yoghurt
  • Frozen fruit: Freeze segments of fruit (grapes, berries, oranges, bananas)
  • Fruit skewers: Cut fresh fruit up, then thread onto a skewer
  • Smoothies: blend fruit with milk, yoghurt and ice
  • Veg pieces: sticks of carrots and cucumbers with hummus
  • Mini pizza: English muffin with veg and cheese on top, grilled.

 

Breakfast

 

  • Cereal/Porridge: slice fresh fruit on top
  • English muffin: Low-fat ricotta cheese with sliced banana + honey
  • Toast: Serve with cooked veg like mushrooms, tomatoes, sweet corn
  • Omelettes: add mushrooms, onions, tomatoes, capsicum, sweet corn or spinach to the mix
  • Pancakes: add grated apple, sliced banana, or desiccated coconut to mix; or grated veg for a savoury flavour
  • Pancakes: Top with fresh fruit, or cooked veg.

 

Lunch

 

  • Soups: make veg soup with whatever you have in the fridge or pantry! Add lentils or chickpeas to boost the content
  • Sandwiches: Add beetroot, tomato, carrot, cucumber, lettuce, or leftover roast veg
  • Pizzas: top with capsicum, pineapple, olives, onion, tomatoes, mushrooms.

 

Dinner

 

  • Stir fries: chopped carrots, chopped Asian greens, frozen peas or corn
  • Pasta: Add a combination of peas, tomatoes, baby spinach, kidney beans, grated carrot/zucchini to your spag bol, or used a tin of tomatoes as a base
  • Roasts: pumpkin, potato, garlic, onion, tomatoes, zucchini, sweet potato, beetroot.

 

Salads

 

  • Add sliced fruit like apple or pear, or mango in summer
  • Grate carrot through your salad
  • Add roasted veg like pumpkin
  • Add dried fruit like sultanas or prunes to couscous.

 

 

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Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

Need more help? Visit: http://support.apple.com/kb/HT4059

Kobo

To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit: http://www.kobo.com/help/koboaura/response/?id=3784&type=3

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

Need more help? Visit: https://au.readerstore.sony.com/apps_and_devices/

Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
For more information on accessing a PDF on your Kindle™, visit www.amazon.com/manageyourkindle, log in to your account and click on Personal Document Settings.
Need more help? Visit https://www.amazon.com/gp/help/customer/display.html?nodeId=200375630

Android and PC

You can also download and open eBooks on Android devices and PCs with appropriate apps or software installed. Suitable eReader apps for Android include Google Play Books, FBReader and Moon+ Reader. Suitable software for PCs include Calibre and Adobe Digital Editions.