1. Eat Brighter LiveLighter®
[Insert Name and Organisation here]
On behalf of the LiveLighter® team at Cancer Council WA

2. Eat Brighter outline Background information Why eat fruit and veg?
How much do you need?
How to Eat Brighter
How to get enough fruit and veg
Cost savings

3. Background information
*Interactive activity*
Ask audience members if they have heard of LiveLighter before, and if so, what they know.
What is LiveLighter?
A public health education program that aims to encourage people to eat well, be physically active and maintain a healthy weight.
Funded by the Department of Health and is run by Cancer Council Western Australia
The program engages with the community through TV, radio, print, social media, online measures, resources and advocacy initiatives.

4. What is Eat Brighter LiveLighter®?
A sub campaign of LiveLighter that focuses on encouraging individuals to increase their intake of fruit and veg
A key message from Eat Brighter is about thinking of fruit and vegetables in terms of colour. The more colour you add to your meals, the more fibre, vitamins, minerals, phytochemicals and antioxidants you will consume. These are all essential for a healthy body.

5. Top tips to LiveLighter
Watch your portion size
Avoid sugary drinks
Sit less
Cut back on salt
Cut back on alcohol
Watch the fats you eat
Go for 2 fruit and 5 veg
Cut back on sugar
Choose healthy snacks
Be active every day
LiveLighter has devised these simple tips to help people live healthy and active lifestyles.
The focus of this presentation is on tip #7 – “Go for 2 fruit and 5 veg’.

6. Why eat fruit and veg?
Source of vitamins, minerals, phytochemicals, antioxidants and dietary fibre
Helps prevent:
Heart disease
Some cancers
Obesity
Constipation
Helps to improve:
Blood pressure & blood cholesterol levels
Diabetes control
Eating plenty of fruit and vegetables contributes to good health, protects us against a number of diseases and helps us maintain a healthy weight. In fact, eating more fruit and vegetables could be the most important dietary change you can make.

7. How much do you need?
Recommended intake for adults is at least 2 serves of fruit and 5 serves of vegetables per day

8. What is one serve?
** Images appear one-by-one via animations in slideshow **
Eating a variety of colourful fruit and veg each day is recommended for good health
Serving sizes for fruit and veg differ depending on the type of fruit/veg you’re having
One serve of fruit weighs about 150g
One serve of veg weights about 75g
When it comes to fruit, some things to keep in mind:
Dried fruit (30g) counts as a fruit serve but should be limited due to its high sugar content
Opt for canned fruit in juice – not syrup
Limit fruit drinks, even if it is 100% fruit juice, as they are all high in sugar
When it comes to vegetables, some things to keep in mind:
Vegetables high in starch (e.g. potatoes and corn) should not be the main part of your vegetable intake as they are high in energy
Crisps and hot chips don’t count towards your vegetable intake due to their high fat content

9. ABS 2017-18 Are we eating enough fruit and veg? Simple answer is no.
Very few Australians (less than 6%) are meeting the requirements for fruit and veg.
There are many reasons as to why we aren’t eating enough. These include the availability of unhealthy processed foods and the marketing used to promote them – factors which encourage us to buy quick, easy options rather than opting for a healthy choice.
ABS

10. Eat Brighter with colourful foods
** Images appear one-by-one via animations in slideshow **
When you think fruit and vegetables, think colour instead! The more colour in your meals, the more fibre, vitamins, minerals, phytochemicals (nutrients naturally present in plants) and antioxidants you will consume. These are all essential for a healthy body.
Consumption of fruit and vegetables plays an important role in achieving and maintaining a healthy weight and can help reduce the risk of chronic disease
There are five different colour groups that fruit and veg can be grouped into:
Greens
Reds
Oranges and yellows
Blues and purples
Whites and browns
Eating plenty of fruits and vegetables in the colours of the rainbow will give you a great mix of nutrients needed to promote good health.
Some interesting fruit and veg facts:
Leafy greens contain folate, an important B-group vitamin
Red fruit and veg (such as apples and tomatoes) contain antioxidants like lycopene
Orange and yellow fruit and veg (such as carrots and oranges) contain carotenoids which give this group its vibrant colour
Eggplant is rich in flavonoids, which are powerful antioxidants
Bananas and potatoes are a good source of potassium and vitamin C

11. How to get enough fruit and veg
Try a meat-free day once a week e.g. ‘Meatless Mondays’.
Boost your breakfast
Add some avocado or tomato to toast
Try baked beans on toast
Add extra veg to sauces, pizza, stir-fries and burgers
Sneak veg in by grating it!
Serve a side salad or steamed veg with your meal
Have a piece of fruit for a snack or dessert
Dip into vegies!
Canned and frozen options are another easy way to boost your intake. Canned baked beans, kidney beans, corn kernels and frozen veg are great options.

12. Cost saving with fruit and veg
** Information in each text box will appear one-by-one via animations in slideshow **
Using the shopping trolley guide above can help you to save money when doing your shopping.
Ideally at least half of your trolley should be filled with ‘buy most’ foods which include fruits, vegetables and grains (e.g. bread, cereals, pasta). These foods are cheaper per kilo than other foods. Compare this to the ‘buy least’ foods (e.g. butter, chocolate, chips) which can cost up to $40 per kilo.
Adapted from: FOODCents © Department of Health 2015

13. Cost saving with fruit and veg
** Images appear one-by-one via animations in slideshow **
When shopping, compare the cost of food items per 100g, or per kilo, to get the best value.
While packaged foods may appear cheaper when you’re at the supermarket, they clearly aren’t when you look at their cost per kilo.
So is healthy eating really more expensive? The simple answer, no!

14. Conclusion
Eating plenty of fruit and vegetables contributes to good health and protects us against a number of diseases
At least 2 serves fruit and 5 serves of veg are recommended every day for good health
The more colour in your meals, the more fibre, vitamins, minerals and antioxidants you will consume
Healthy eating is not more expensive!

15. How to get more information?
Visit the LiveLighter website
Other helpful websites
Eat for Health
Australian Dietary Guidelines
For more information about LiveLighter’s other tips/recommendations, and to access the free online tools and resources, head to

16. Questions