Light, Tasty, Healthy Meals for the Family

Adjusting your family's eating habits to get more 'good-for-you' foods on the table will see your clan gain a whole range of health benefits, and can even help keep their weight in check.

It's as simple as using more foods with the goodness of grains - they're delicious, quick and easy to work into the daily family meal plan.

Grain foods are not hard to find - they are many of the foods we love to eat every day such as pastas, breads, breakfast cereals, crispbreads, rice, couscous, barley, corn and oats.

With so many foods to choose from, getting the goodness of grains in our diets should be a cinch. Australian dietary guidelines recommend we eat at least 4 serves each day for a healthy diet - this is as easy as one at each meal and one for a snack.

Grain foods contain healthy carbohydrates along with an array of essential nutrients and fibre. High fibre grain foods are slowly digested and this can help with weight control. Research shows that people with a high-fibre diet are more likely to be within the healthy weight range for their age. We also know that a good intake of fibre aids digestive health and will help keep you regular.

Light and delicious meals, ideal for the Autumn months, can quickly and easily include a good serve of grain food. So, here's a selection of three tasty dishes that provide an effortless way to fill your family up on good-for-you food.

Popular dishes such as pasta salad can be given a great flavour boost with the addition of fresh prawns and a serve of asparagus. Add salad to your pasta meal with a zingy yoghurt dressing and you'll have a gourmet treat whipped up in minutes.

Polenta is another grain food that serves as a wonderful base for light salad meals. Try it served warm with a tender lean cut of pork, complemented by rich green rocket topped off with appetising parmesan and a lively salad dressing.

Barley is often regarded as a 'winter warmer' food, but it's a grain bursting with goodness and flavour that adapts well to light Autumn recipes. Try serving some barley with a vegetable pilaf to add richness and texture to a delightful lunch or dinner for family or friends.

To find out about the full health benefits of grains and to pick from a host of delicious family favourite recipes featuring pastas, couscous, polenta, barley and more visit - www.gograins.grdc.com.au

Prawn & Pasta Salad / Warm Pork Polenta Salad / Barley Vegetable Pilaf