Promoting LEVEL 1-2 QCWA Country Kitchens
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LEVEL 1-2
Promoting
QCWA Country Kitchens
FACILITATOR GUIDELINES
qcwacountrykitchens.com.au
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qcwacountrykitchens.com.au
Contents
Introduction to QCWA Country Kitchens 2
Training PATHway 3
QCWA Country Kitchens 5 Key Messages 4
Healthy Cooking Guidelines 5
Level 1 - Promoting QCWA Country Kitchens
Overview and Activities 6
Sales Pitch - Introducing QCWA Country Kitchens 7
Sharing the Monthly Munch 9
Preparation and Planning 13
Resource Guide 14
Session Checklist 15
Session Plan 16
Sign Up to Receive the Monthly Munch 17
Level 2 - Recipe Promotion
Overview and Activities 18
The Australian Dietary Guidelines 19
How to Apply the Country Kitchens 5 Key Messages 20
Nutrition Criteria 24
Stamp of Approval 25
What Makes a Healthy Recipe? 26
Recipe Promotion 30
Food Safety 31
Preparation and Planning 32
Resource Guide 33
Session Checklist 34
Session Plan 35
Recipe Promotion Roster 36
Branch Facilitator Roles and Responsiblities 37
Reporting 38
Marketing - Social Media 39
Notes 41
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Connecting women who have the power to heal their communities
Introduction to QCWA
Country Kitchens
The Country Kitchens program is a partnership between the Queensland Country Women’s Association
and the Queensland Government.
The Queensland Country Women’s Association, proudly turning 100 in 2022, has been the guiding force behind
the Country Kitchens program. Funded by the Queensland Government since 2015, and now through Health
and Wellbeing Queensland, the Country Kitchens program supports Queenslanders to improve their health by
adopting healthier lifestyle behaviours.
The aim of the Country Kitchens program is to improve food and nutrition literacy amongst Queenslanders. The
program has three fundamental objectives:
1. To engage with a volunteer workforce of QCWA members building skills in health promotion and food
and nutrition literacy
2. To empower both QCWA members and their communities to initiate and/or participate in healthy lifestyle
initiatives that will result in positive lifestyle behaviour changes
3. To support the engaged QCWA members (Branch Facilitators) in their community
5 key messages underpin the program content. Our Country Kitchens Facilitators promote the 5 key messages
at every opportunity. Each message is supported by scientific evidence to reduce the lifestyle associated risks of
chronic diseases including obesity, diabetes, cardiovascular disease and cancer.
5 Key Messages
Get more fruit Cook at Check your Be aware of Sit less,
and veg into home portion size sugar in your move more
your meals drinks
The QCWA Country Kitchens PATHway
Congratulations on taking the first step on your Country Kitchens journey! Many of you are likely here to get up-
to-date nutrition information and improve the health of your families and communities. The great thing about the
Country Kitchens program is that you can stop anywhere along the PATHway (pg. 3) or keep progressing at your
own pace. This path can take you from basic awareness raising of the 5 key messages, all the way to advocating
for environmental changes to support better health in your community. Each of our training guidelines have a
similar format, so the further you progress the more comfortable you will become with using these resources.
This Facilitator Guideline accompanies our Level 1–2 training and aims to develop your basic nutrition knowledge
and skills in health promotion and marketing.
It contains practical activities to build your confidence in promoting the Country Kitchens program to potential
partners and QCWA members, sharing our monthly newsletter and promoting healthy recipes.
This guide and the Healthy Cooking Guidelines together make up the suite of educational materials needed to
successfully complete Level 1-2 Facilitator training.
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qcwacountrykitchens.com.au
HERE
YOU
ARE
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Connecting women who have the power to heal their communities
Introduction to QCWA
Country Kitchens
QCWA Country Kitchens 5 Key Messages
Get more fruit and veg into your meals
Incorporating more vegetables and fruit into each meal is a great way to improve you and your
family’s health. Research shows that the more veggies we eat, the lower our risk of developing
heart disease, stroke and cancer. But Queenslander’s aren’t eating enough. Only 8.6% of
adults and 3.7% of children are eating the recommended 5 serves of vegetables each day. We
are better at eating fruit but still many of us don’t eat 2 serves of fruit each day. Our Healthy
Cooking Guidelines provide all serve sizes recommended in the Australian Dietary Guidelines
Summary. Fruit and vegetables are a great source of minerals and vitamins, dietary fibre and a
range of phytochemicals.
Cook at home
Based on ABS household expenditure survey (HES) data, the trend away from home cooking
toward meals out and fast foods has continued in recent years. The share of meals out and
fast foods in total food expenditure increased from 25 per cent in 1988-89 to 34 per cent in
2015-16. Food readily available and most heavily advertised are often discretionary choices.
Discretionary foods are typically high in saturated fat, added sugars, added salt and alcohol. You
can make a few simple changes to add nutritional value to your recipes, such as adding more
fruit, vegetables and legumes to each meal. Cooking at home allows you to prepare healthier
options.
Check your portion size
Food and drink portions have increased dramatically over the past 25 years—the age of
super-sizing. The health cost for upsizing food serves is huge. Just 32% of Queensland adults
are within the healthy weight range and 25% of Queensland children are in the overweight
and obese range, according to the 2020 Report of the Chief Health Officer Queensland.
Larger portions often have more kilojoules. Here are some tips for checking your portion sizes:
• ½ of your plate should be vegetables (think variety and colour)
• ¼ of your plate should be good-quality carbohydrate rich food—such as potatoes
or wholegrain cereals such as wholemeal pasta, brown rice, oats, quinoa
• ¼ of your plate should have food sources of protein, like lean meat, poultry, eggs or legumes.
Be aware of sugar in your drinks
Sugar in drinks continues to be a major health concern, particularly for children and youth.
Sugar sweetened beverages can lead to tooth decay and excessive weight gain. Added sugars
include white sugar, brown sugar, raw sugar, honey and syrups to name a few.
Limit your intake of beverages such as soft drinks, vitamin waters and fruit drinks.
Water is always the best option!
Sit less, move more
Being physically active every day is important for the health of all, no matter your age or ability.
It gives you more energy, increases self-confidence and can help increase bone strength. The
National Physical Activity Guidelines recommend we need 30 minutes of moderate physical
activity every day. Moderate intensity activities include brisk walking, digging in the garden,
mowing the lawn; or medium paced cycling or swimming.
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qcwacountrykitchens.com.au
Healthy Cooking Guidelines
The Healthy Cooking Guidelines is a resource that has been created to be referred to at every Country Kitchens
activity. It is an integral part of the program and will provide you with everything you need to know about food
and nutrition.
The following topics are covered in the guide:
§ Australian Guide to Healthy Eating
§ Country Kitchens 5 Key Messages
§ Food literacy
§ How to health-a-size a recipe
§ Food waste
§ Food labelling
§ Food safety
The Healthy Cooking Guidelines should be used as pre-reading before completing any preparation or planning
for a Country Kitchens event.
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Connecting women who have the power to heal their communities
LEVEL 1
PROMOTING COUNTRY KITCHENS
Overview and Activities
Level 1 of the QCWA Country Kitchens PATHway will cover:
§ How to craft your Country Kitchens sales pitch
§ Sharing the Monthly Munch
After completion of this level you should be able to:
§ Promote the Country Kitchens program
§ Share and promote the Monthly Munch at your branch meeting or community events
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qcwacountrykitchens.com.au
Overview and Activities - Level 1
Sales Pitch - Introducing QCWA Country Kitchens
When someone asks you “What is Country Kitchens?”, what do you say? Is it clear? Is it memorable? Is it
appealing to your audience?
We want you to craft your ‘Introduction to Country Kitchens’ pitch so that you leave a memorable impression
at your next branch meeting or event. To do this, we have put together six simple steps for you to master your
Introduction to Country Kitchens.
Step 1. Grab attention
You need to start with something that is going to captivate your audience and immediately make them want to
know more. Try using colourful resources, sharing a fun fact or quoting a statistic. For example: Did you know that
only 8.6% of Queensland adults are eating enough vegetables?
Step 2. Introduce yourself
Make sure you introduce yourself and your role in the Country Kitchens program. For example: My name is Chloe
Kitchens and I have been a member of QCWA for 2 years and I am a Country Kitchens Facilitator for Palmwoods
Branch.
Step 3. What we’re about
Come up with a way to explain what Country Kitchens is without using any jargon terms. For example: Country
Kitchens is all about improving the health of our communities with support from a team of nutritionists.
Step 4. Highlight the benefits
Think of a benefit of the Country Kitchens program for your target audience. Often, we fall into the trap of offering
the features of our program and not the benefits. Highlighting the benefits is a lot more effective in getting
people to be engaged. For example: One of the benefits is that you don’t need to be a nutritionist to get your
family to enjoy eating more fruits and vegetables.
Step 5. We are known for...
Discuss some major things Country Kitchens is known for. For example: Country Kitchens is known for healthy
recipes and having fun! What are some other things that spring to mind that you could talk about?
Step 6. Call to action
You must have a call to action so that your audience knows what to do next. Keep it simple, clear and specific.
For example: Here is a copy of the Country Kitchens newsletter, the Monthly Munch. Would you like to subscribe?
Features vs Benefits of the Country Kitchens Program
Features Benefits
Team of qualified dietitians/nutritionists Access to program resources
Interactive workshops Skills to cook from scratch
Opportunity to join QCWA Meet new foodie friends
5 key messages Basic nutrition knowledge
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Connecting women who have the power to heal their communities
Overview and Activities - Level 1
ACTIVITY 1: SALES PITCH - Using the headings provided, have a go at planning what you will say
to introduce the QCWA Country Kitchens program to someone who isn’t aware of what we do.
1. Grab attention
2. Introduce yourself
3. What we’re about
4. Highlight the benefits
5. We are known for...
6. Call to action
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qcwacountrykitchens.com.auSharing the Monthly Munch Monthly
Munch
The Monthly Munch is a great way to stay in touch with the au
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STEP 1. Preparation
Download and print the latest version of the Monthly Munch. Read the newsletter and choose what section
you would like to highlight.
STEP 2. Share and discuss
Share the Monthly Munch at your branch meeting! Bring a copy to refer to during your presentation. You may
also choose to have copies available for any interested members to read. The following is any easy method
you can use to make your presentation engaging:
§ Introduce yourself, your role and the Monthly Munch
§ Share what you chose to highlight and why
§ Encourage discussion around the topic
STEP 3. Follow up
Include a call to action! Explain what you want your audience to do following your presentation.
For example:
§ Visit the Country Kitchens website and subscribe to the Monthly Munch
§ Cook the featured recipe
§ Try one of the 5 key message tips for the season
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Connecting women who have the power to heal their communitiesOverview and Activities - Level 1
EXAMPLE: MONTHLY MUNCH - Below are two different examples of how the content in the
Monthly Munch on page 11 could be shared at a branch meeting.
Example: Waste Not, Want Not
Share and discuss: “Good morning, my name is (introduce yourself) and I am the Country Kitchens
facilitator for our branch. I have the latest edition of the Monthly Munch here and this month they have
highlighted some really good information and tips about reducing food waste. Did you know that Australia
sends over 5.3 billion tonnes of food waste to land fill each year? The team has shared that Clean Up
Australia Day is this month and I’ve gone on the organisation’s website to read what they’re all about.
Although it first started as a day dedicated to cleaning up rubbish, today it’s as much about preventing
rubbish entering our environment in the first place! One of the tips Country Kitchens has shared to reduce
food waste is to start composting. Reducing food waste is something I’m really passionate about and I know
it is a topic our community is really interested in too. I was thinking, as a way to celebrate Clean Up Australia
Day, and to promote sustainable living, could we organise a composting workshop open to the general
public at our branch hall? I know a few of our members have really impressive gardens and I think
a workshop all about composting could double as a good fundraising opportunity for our branch. What does
everyone think?”
Follow up: If the branch is keen and interested, start planning for a future event. “I will leave my printed
version here (place Munch on table or notice board) for anyone that would like to read more, or it’s also on
the Country Kitchens website if you would like to find it yourselves”.
Example: Recipe Corner
Share and discuss: “Good morning, my name is (introduce yourself) and I am the Country Kitchens
facilitator for our branch. I have the latest edition of the Monthly Munch here and this month they have
highlighted a really interesting recipe from a member at Brisbane City Nights Branch. You may have seen
the Country Kitchens 5 key messages displayed on the tea towel in our kitchen, but I would particularly like
to highlight one of them to you today and that is how to get more fruit and vegetables into your meals. This
bean brownie recipe is a great example of how extra vegetables can be packed into a discretionary treat.
One slice of this brownie provides half a serve of vegetables, contributing to your recommended five serves
of vegetables for the day! How great is that? They have listed all of the ingredients here and the method
looks really quick and easy too, just add all ingredients into a blender and blitz until smooth. They’ve used
black beans in this recipe, but butter beans work well too. You can’t taste the flavour of the beans at all, no
one will ever know they were in there!”
Follow Up: “Would someone like to prepare this recipe to share for morning tea at our next branch meeting?
I will leave my printed version here (place Munch on table or notice board) for anyone that would like to read
more, or it’s also on the Country Kitchens website if you would like to find it yourselves”.
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qcwacountrykitchens.com.auExample page from the Monthly Munch
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Connecting women who have the power to heal their communitiesOverview and Activities - Level 1
HOMEWORK: MONTHLY MUNCH - Using the printed copy of the Monthly Munch provided in your
training pack, have a go at planning what you would say if you shared the Monthly Munch at your branch
meeting or at an event.
1. Preparation Your turn:
Print your copy
Read
Which section will you
highlight?
Statistics/facts
2. Share and discuss Your turn:
Introduce
Read/share your chosen
section
Encourage discussion
3. Follow up Your turn:
Subscribe?
Cook the recipe?
Try a 5 key
message tip?
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qcwacountrykitchens.com.auLEVEL 1
PROMOTING COUNTRY KITCHENS
Preparation and Planning
Sharing the Monthly Munch
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Connecting women who have the power to heal their communitiesResource Guide - Sharing the Monthly Munch
You will find the following resource guide in the planning section for each of the levels outlined in our
Pathway. It will give you an idea of the time involved, the helpers needed, as well as the venue and
equipment requirements to run that activity.
DIFFICULTY
Helping
hands
Cost
Time
Venue Table/chairs
resources Toilets
Banner (optional)
Equipment
Posters
Monthly Munch
Promotional back issues
materials Monthly Munch
sign-up sheet
Allow at least one Costs may include Equivalent to
facilitator/volunteer for printing, food and approximately
each symbol hall hire 1 volunteer hour
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qcwacountrykitchens.com.auSession Checklist - Sharing the Monthly Munch
PREPARATION FOR SHARING THE MONTHLY MUNCH
Confirm venue resources [tables, chairs]
Read and complete the Level 1 Overview and Activities section of the Facilitator Guidelines
(pg. 6 - 12 )
Use the session plan (pg. 16), to plan out what you will highlight about the Monthly Munch
[to present on the day]
Check participant numbers
Print resources [Monthly Munch, Monthly Munch sign-up sheet]
Organise promotional gear [banner, posters]
ON THE DAY
Set up promotional gear
Arrange tables and chairs for audience
Introduce QCWA Country Kitchens [sales pitch]
Share the Monthly Munch
Encourage audience participants to sign up to receive Monthly Munch updates
Pack up - remove all promotional gear and leave venue tidy
POST ACTIVITY
Evaluate what worked well in your presentation
Evaluate what didn’t work well in your presentation
Include Monthly Munch activity in your monthly branch report
Go to Country Kitchens website and subscribe email addresses of audience members who elected to
receive the Monthly Munch
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Connecting women who have the power to heal their communitiesSession Plan -
Sharing the Monthly Munch
You will find a session plan in the planning section for each of the levels outlined in our PATHway. Use
it to get an idea of the layout of the session and jot down what information you need to complete each
section. Each session plan will build on the skills you have developed in previous levels.
INTRODUCTION TO COUNTRY KITCHENS
Introduce the program:
SHARING THE MONTHLY MUNCH
Preparation:
Share and discuss:
Follow up:
If you need to, make copies of this session plan and use each time to plan out how the session will run
until you feel confident doing it without one.
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qcwacountrykitchens.com.auSign Up to Receive
the Monthly Munch
Name Email
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Connecting women who have the power to heal their communitiesLEVEL 2
RECIPE PROMOTION
Overview and Activities
Level 2 of the QCWA Country Kitchens PATHway will cover:
§ Basic nutrition knowledge
§ Healthy recipe promotion
After completion of this level you should be able to:
§ Apply and promote the 5 key messages
§ Complete a healthy recipe promotion at your branch meeting or community event
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qcwacountrykitchens.com.auOverview and Activities - Level 2
The Australian Dietary Guidelines
The Australian Dietary Guidelines give advice on eating for health and wellbeing and are based on the latest
scientific evidence. The guidelines have information about the types and amounts of food, food groups and
dietary patterns that:
§ Promote health and wellbeing
§ Reduce the risk of diet-related conditions such as high cholesterol, high blood pressure and obesity
§ Reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of
cancers.
The guidelines apply to all healthy Australians as well as people with common health conditions such as being
overweight. They do not apply to people who need special dietary advice for a medical condition or the frail elderly.
Guideline 1 To achieve and maintain a healthy weight, be physically active and choose amounts
of nutritious food and drinks to meet your energy needs.
Guideline 2 Enjoy a wide variety of nutritious foods from the five groups everyday.
Guideline 3 Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
Guideline 4 Encourage, support and promote breastfeeding.
Guideline 5 Care for your food; prepare and store it safely.
The Australian Dietary Guidelines group foods together that share similar nutrients, called the five food groups.
Within each food group, the guidelines identify the serve size of different foods that have about the same amount
of key nutrients and kilojoules but that also reflect the amount of food commonly eaten in Australia.
The Country Kitchens 5 key messages have been developed to align with the scientific evidence supporting the
Australian Dietary Guidelines. For more information about the Australian Dietary Guidelines check out the website
www.eatforhealth.gov.au.
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Connecting women who have the power to heal their communitiesOverview and Activities - Level 2
How to Apply the Country Kitchens 5 Key Messages
The following section outlines how the Country Kitchens 5 key messages relate to the general population. It also
indicates how they relate to the Australian Dietary Guidelines, where appropriate.
1. Get more fruit and veg into your meals
Australian Dietary Guidelines - Guideline 1, 2 and 3
Fruit and vegetables are an excellent source of vitamins, minerals, dietary fibre and phytonutrients
which all have significant health benefits. Consuming a variety of fruit and vegetables everyday
reduces the risk of chronic diseases such as cardiovascular disease and some cancers. However,
in 2018 only 8.6% of Australian adults met the vegetable recommendations and 52% met the
fruit recommendations. The Australian Dietary Guidelines recommend that the majority of the
population eat 5 serves of vegetables and 2 serves of fruits per day. Eating a rainbow of fruit and
vegetables also ensures you are getting many essential vitamins and minerals.
What is a serve of vegetables?
A standard serve is about 75g (100-350kJ) or:
cooked green or orange vegetables
½ cup
(e.g. broccoli, spinach, carrots, pumpkin)
½ cup cooked dried or canned beans, peas or lentils
1 cup green leafy or raw salad vegetables
½ cup sweet corn
potato or other starchy vegetables
½ medium
(e.g. sweet potato, taro, cassava)
1 medium tomato
Try different colours and textures of salad vegetables everyday
What is a serve of fruits?
A standard serve is about 150g (350kJ) or:
1 medium apple, banana, orange or pear
2 small apricots, kiwi fruits or plums
1 cup diced or canned fruit (no added sugar)
Or only occasionally:
125ml (½ cup) fruit juice (no added sugar)
dried fruit (e.g. 4 dried apricot halves,
30g
1 ½ tablespoons of sultanas)
What if I can’t get fresh fruit and vegetables?
Frozen, fresh and canned vegetables and fruit can still contribute to a healthy diet. They are generally
processed straight after being harvest and therefore retain much of their nutritional value. Try to choose
canned and dried varieties in natural juices with no added sugars or salt.
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qcwacountrykitchens.com.au2. Cook at Home
Australian Dietary Guidelines - Guideline 1, 2, 3 and 5
31% of Queensland household weekly food expenditure is spent on takeaways and meals
outside of the home. Cooking at home gives the preparer control over the amount of salt, sugar,
fat and fibre in their meals, therefore increasing the likelihood of a healthy diet. This is important
to reduce the risk of chronic diseases such as type 2 diabetes, heart disease, kidney disease
and some cancers.
Why should I cook at home?
Other than the health benefits, cooking at home can also save you time and money. Spend some time each
week coming up with a menu plan and shopping list, shop once for your ingredients and cook each meal
during the week according to your plan. By doing this you will find that you will be able to save money on
ingredients (you can plan meals with similar ingredients for the week), and you will be able to save time by
cooking or preparing your meals ahead that you have planned. For more information on this topic, refer to
the Healthy Cooking Guidelines (pg. 16).
3. Check your portion size
Australian Dietary Guidelines - Guideline 1, 2 and 3
Portion sizes of energy dense, nutrient poor foods and drinks have increased dramatically in the
last 25 years. This is associated with weight gain and therefore an increased risk of poor health
outcomes.
Checking your portion size is not just about the total quantity of food that you are eating. It’s also
about the type of foods that you are eating and making sure that you are having the appropriate
serves of each core food group for your age and stage of life. The Australian Dietary Guidelines
recommends serve sizes for both everyday and discretionary foods.
The portion plate model is a visual guide used to represent a healthy main meal. Half of the
plate should include vegetables, which are a good source of dietary fibre, vitamins and minerals.
One quarter of the plate should be good quality carbohydrate rich foods (e.g. brown rice, sweet
potato or wholemeal pasta) and the other quarter should have food sources of protein (e.g. lean
meats, fish or eggs).
Are ‘serve size’ and ‘portion size’ the same?
No. The ‘serve size’ in the Australian Dietary Guidelines is a set amount. Your ‘portion size’ is the amount that
you actually eat and will depend on how hungry you are and what type of meal or snack you are eating. For
example, your ‘portion size’ may be two slices of bread in a sandwich for lunch, but only ½ slice of bread with
a meal when you are not very hungry. The Australian Dietary Guidelines serve size for bread is 1 slice.
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Connecting women who have the power to heal their communitiesOverview and Activities - Level 2
4. Be aware of sugar in your drinks
Australian Dietary Guidelines - Guideline 1 and 3
Sugary drinks include all non-alcoholic water based beverages with added sugar, such as
non-diet soft drinks, energy drinks, sports drinks, flavoured milks, cordials and fruit drinks.
Consumption of sugary drinks is associated with increased energy intake, weight gain and
obesity, which is the leading risk factor for chronic diseases including type 2 diabetes,
cardiovascular disease and some cancers. In addition to being high in kilojoules, these
beverages provide very few nutrients. The sugar and acid content of many sugary drinks
weakens tooth enamel, which can also lead to tooth decay. Over half of added sugars in
Australian diets comes from beverages; one can of sugary drink a day for one year can lead to
6.5kg weight gain. Water is always the best choice! The Healthy Cooking Guidelines (pg. 32-33)
provides more information about sugary drinks.
What is a teaspoon of sugar?
When calculating the amount of sugar in drinks, we often refer to the number of teaspoons. A teaspoon
of sugar is equivalent to 4.2g, which means if your drink contains 16 teaspoons of sugar, you could be
consuming 67.2g!
What about diet drinks and fruit juice?
Diet soft drinks do not contain the same high amounts of sugar, and therefore kilojoules, as regular soft
drinks, because they are sweetened with artificial sweeteners. However, they still contain acid which can lead
to tooth decay. Consumption of diet soft drinks is also associated with overeating and weight gain.
When selecting fruit juice, it is important to choose 100% fruit juice with no added sugar. Any fruit juice or
fruit drink that is less than 100% juice is considered a sugary drink due to the added sugar content. However,
although the sugar found in 100% fruit juices is from natural sources, the overall sugar content is still high and
lacks the fibre you would receive from consuming the whole fruit. Therefore, the Australian Dietary Guidelines
recommends to consume no more than 1/2 cup of 100% fruit juice only occasionally.
5. Sit less, move more
Australian Dietary Guidelines - Guideline 1
Australia’s Physical Activity and Sedentary Behaviour Guidelines
Being physically active and limiting sedendary behaviour is essential for your health and
wellbeing. Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years)
provide the following recommendations:
Physical Activity Guidelines:
§ Doing any physical activity is better than doing none. If you currently do no physical activity,
start by doing some, and gradually build up to the recommended amount.
§ Be active on most, preferably all, days every week.
§ Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or
75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent
combination of both moderate and vigorous activities, each week.
§ Do muscle strengthening activities on at least 2 days each week.
22
qcwacountrykitchens.com.auSedentary Behaviour Guidelines
§ Minimise the amount of time spent in prolonged sitting.
§ Break up long periods of sitting as often as possible.
The guidelines for older Australians (65 years and older) also recommend that older people
should be active every day in as many ways as possible, doing a range of physical activities that
incorporate fitness, strength, balance and flexibility. For the full list of recommendations, head to
the Department of Health website.
Benefits of being physically active
Strengthen muscles Keep lifestyle associated diseases at bay
Improve bone strength Improve self-confidence
Improve your health and wellbeing Promote social and mental health
Types of Recommended
Physical Benefits Frequency Examples
Activity
Cardiovascular Keep heart and At least 30 minutes Brisk walking, gardening, recreational
fitness lungs healthy on most days cycling and swimming
Can move more Yoga, pilates, vacuuming, mopping,
Flexibility Some every day
easily tai chi, shoulder roll, heels up toes up
Keep muscles and Climbing stairs, push ups, lifting or
Strength 2-3 times per week
bones strong carrying, resistance training
What is physical activity and sedentary behaviour?
Physical activity is any activity that gets your body moving, makes your breathing become quicker and
your heart beat faster. This includes everyday activities (e.g. walking to the shop, gardening) and organised
activities (e.g. exercise classes). Sedentary behaviour is when you sit or lie down (except for when you are
sleeping).
What do ‘moderate’ and ‘vigorous’ mean?
Moderate intensity physical activity causes your heart to beat faster but you can still talk comfortably.
Vigorous physical activity causes your heart to beat a lot faster and shortness of breath makes talking difficult
(e.g. jogging, fast cycling).
23
Connecting women who have the power to heal their communitiesOverview and Activities - Level 2
Recipe Promotion
Completing a recipe promotion is one of the activities involved in Level 2 of the QCWA Country Kitchens
PATHway. You can complete a recipe promotion at your branch meeting, a community event, or even on social
media.
Nutrition Criteria
Every Country Kitchens recipe meets the Country Kitchens essential nutrition criteria, developed by a team of
dietitians and nutritionists as an easy way to determine a healthy recipe. There are two different sets of nutrition
criteria for everyday foods and discretionary foods. Everyday foods contain healthy foods recommended in the
Australian Dietary Guidelines for daily consumption. Discretionary foods are not part of the core food groups
as they contain high amounts of sugar, salt and saturated fat. They can be included in our diet sometimes (not
every day) in small amounts. See the below chart for a handy guide on the essential criteria for an everyday vs.
discretionary food.
Essential criteria for an EVERYDAY FOOD Essential criteria for a DISCRETIONARY FOOD
Contains at least 1 serve of fruit and/or vegetables per Contains at least 1/2 a serve of fruit and/or vegetable
portion per portion
No added sugar
Fat contributing foods make up less than 20% of the
total composition
No added salt
Bonus Points
In addition to the essential criteria, look for the following bonus point criteria in your recipes. For discretionary
foods, aim for at least four bonus points. The greater number of bonus points, the healthier the recipe!
Bonus points for an EVERYDAY FOOD Bonus points for a DISCRETIONARY FOOD
Contains more monounsaturated and polyunsaturated At least 50% of the total sugar comes from intact
fat sources than saturated and trans-fat sources sugar that is naturally found in food (for example fruit
or milk), not sugar, honey or syrups that are added to
the recipe
Contains a lean/ low fat protein source Fat contributing foods make up less than 25% of the
total composition
Contains a wholegrain dietary fibre source Contains more monounsaturated and polyunsaturated
fat sources than saturated and trans-fat
sources
No added salt
Contains a wholegrain dietary fibre source
Contains a lean / low fat protein source
600kJ or less per serve
24
qcwacountrykitchens.com.auStamp of Approval
The QCWA Country Kitchens Stamp of Approval has the capacity
to inform and empower consumers to make healthier choices. If a
recipe meets the essential criteria for an everyday or discretionary
food, it receives the QCWA Country Kitchens Stamp of Approval.
All Country Kitchens recipes on our website, cookbooks and
recipe cards meet our nutrition criteria. Use the Stamp of Approval
markers to signal to customers or branch members that a recipe is
a healthy choice.
25
Connecting women who have the power to heal their communitiesOverview and Activities - Level 2
What Makes a Healthy Recipe?
A key component of completing a recipe promotion is highlighting what makes the recipe a healthy choice. This
is achieved by identifying and discussing the five elements of a healthy recipe, including (1) fruit and vegetables;
(2) sugar content; (3) salt content; (4) fat type and amount; and (5) fibre.
Fruit and vegetables
Fruit and vegetables are an excellent source of vitamins, minerals, dietary fibre and phytonutrients which all
have significant health benefits. Consuming a variety of fruit and vegetables everyday reduces the risk of
chronic diseases such as cardiovascular disease and some cancers.
They also provide a range of colours, textures and flavours to any dish, therefore adding fruit or vegetables to
every dish you cook or prepare at home can be both nutritious and delicious!
In a healthy recipe, you could highlight:
§ number and different types of fruit and vegetables
§ number of serves of fruit and veg per portion. This is displayed on all Country Kitchens recipes and
recipe cards
Remember to count:
§ beans and legumes
§ dried, canned and frozen fruit and vegetables
Sugar content
Sugar occurs naturally in many foods such as milk, fruit, vegetables and legumes. In this form it is locked
away with other important nutrients, including vitamins, minerals and fibre.
Added sugars are refined in many forms such as cane sugar, syrups, honey, malts, glucose, dextrose and
corn-syrup products. These sugars are often added in large amounts but contain fewer or no important
nutrients. Since sugar is very high in kilojoules (energy), consuming large amounts can lead to weight gain,
which increases a person’s risk of developing chronic diseases such as type 2 diabetes.
In a healthy recipe, you could highlight:
§ No added sugar
§ Use of fruit as a natural sweetener
§ Reduced quantity of sugar
Salt content
Salt is an essential nutrient for good health, however consuming too much salt may increase a person’s risk
of developing high blood pressure which may lead to heart disease, stroke and chronic kidney disease.
Salt is hidden in many processed and packaged foods such as bread, cheeses, biscuits, ham, bacon, sauces
and canned fish. By consuming less processed and packaged food and cooking at home, salt intake can be
controlled more easily.
In a healthy recipe, you could highlight:
§ No added salt
§ Salt reduced or low salt foods
§ Use of herbs, spices and other flavourings instead of salt
§ Other ingredients that already contribute a salty flavour e.g. stock, feta
26
qcwacountrykitchens.com.auFat type and amount
Fat is essential to our diets for good health. However, we should be aware of the amount and type of fat we
are eating. Fat is high in kilojoules (energy) so consuming too much of any fat can contribute to weight gain
and therefore increase a person’s risk of chronic disease.
The three main types of fats are:
§ Saturated (animal-based products, palm oil, coconut products) e.g. fat on meat, butter and cream
§ Unsaturated
- polyunsaturated (Omega-3 and 6) e.g. fish, nuts, safflower and soybean oil
- monounsaturated (plant based) e.g. olive oil, avocado and almonds
§ Trans (processed fats mainly found in packaged foods)
Unsaturated fats are the healthiest types of fats to consume as they help reduce risk of chronic disease.
In a healthy recipe, you could highlight:
§ Healthy unsaturated fats
§ Low or reduced fat foods
§ Lean or trimmed meats
Fibre
Fibre is the part of plant foods that your body is unable to digest. It plays an important role in digestive health
and regular bowel movement. Fibre can also help to regulate cholesterol and blood sugar levels and helps to
keep you fuller for longer. Therefore it is beneficial to eat a diet which is high in fibre.
There are three main types of fibre:
§ Soluble (dissolves in water) – e.g. oats, vegetables, fruits, beans
§ Insoluble (does not dissolve in water) – e.g. wholewheat/ wholemeal flour, nuts, vegetables
§ Resistant starch (resists digestion) – e.g. seeds, unprocessed wholegrains, legumes, cooked and cooled
potatoes and pasta
In a healthy recipe, you could highlight:
§ Wholemeal or wholegrain ingredients
§ Lentils or legumes
§ Fruits and vegetables (especially unpeeled)
§ Nuts and seeds
27
Connecting women who have the power to heal their communitiesOverview and Activities - Level 2
EXAMPLE: Here is an example of how you might use the five elements of a healthy recipe and the
Healthy Cooking Guidelines to talk about the following recipe during a recipe promotion.
Apricot Nut Loaf
Serves: 10 Prep time: 15 minutes Cook time: 30 minutes
1/2 serve per portion
INGREDIENTS
1 egg ¼ cup mixed nuts, unsalted, roughly chopped
1/3 cup raw sugar ¾ teaspoon bicarb soda
1 cup carrot, roughly grated 2 tablespoons margarine, melted
½ cup dried apricots, diced 200ml natural yoghurt, reduced fat
4 pieces naked ginger, thinly sliced 1½ cups self-raising flour
1. Fruit & Veg:
This recipe has a mixture of both fruit and vegetables. Grated carrot provides moisture and the dried apricots
and ginger provide flavour through sweetness and spice.
2. Sugar:
The quantity of sugar in this recipe has been reduced to a third of a cup, and extra sweetness is contributed
by the dried apricots and naked ginger.
3. Salt:
There is no added salt in this recipe.
4. Fat:
Margarine is used as the source of fat. Margarine is a great substitute for butter which is high in saturated and
trans fats (both of which increase the risk of heart disease).
5. Fibre:
The fibre content of this loaf has been increased by leaving the skin on the carrot. The fruit and veg in this recipe
also contain fibre.
28
qcwacountrykitchens.com.auACTIVITY 2: WHAT MAKES A HEALTHY RECIPE? - Using the five elements of a healthy recipe,
write down five things you would talk about if you were promoting the recipe below.
Barb’s Vegetable Slice
Serves: 8 Prep time: 15 minutes Cook time: 40 minutes
1 serve per portion
INGREDIENTS
4 eggs, lightly beaten ½ cup cheddar cheese, reduced fat, grated
3 green shallots, chopped ½ cup self-raising flour
½ cup carrot, grated ½ cup wholemeal self-raising flour
½ cup zucchini, grated 2 medium tomatoes sliced, or cherry tomatoes
310g can corn kernels, drained halved
3 button mushrooms, diced ¼ cup cheddar cheese, reduced fat, grated
1. Fruit & Veg:
2. Sugar:
3. Salt:
4. Fat:
5. Fibre:
29
Connecting women who have the power to heal their communitiesOverview and Activities - Level 2
Recipe Promotion
Promoting healthy recipes is an integral part of the Country Kitchens program. The following is an easy method
you can use to complete a healthy recipe promotion.
STEP 1. Develop a recipe promotion roster
Each member will sign up to take turns cooking a healthy recipe for their branch meeting. See page 36 for a
recipe promotion roster template.
STEP 2. Choose a Country Kitchens recipe
Select a recipe from a Country Kitchens cookbook, the Monthly Munch, or website
(www.qcwacountrykitchens.com.au). All recipes will meet the Country Kitchens nutrition criteria of
1 serve of fruit or veg per portion for an everyday food, or 1/2 serve for discretionary foods.
STEP 3. Share and discuss!
Share your recipe at the branch meeting! Bring a recipe copy for members to follow along with and allow
each member to taste test. Take photos of your recipe promotion ensuring that the QCWA Country Kitchens
Stamp of Approval marker is present. Discuss why the recipe is a healthier choice. Discussion points may
include:
§ Why did you choose this recipe? What did you like about it? Was it easy to prepare?
§ Were the Healthy Cooking Guidelines used?
§ What parts of the recipe are healthy? (from the five elements)
§ What tips and tricks do you have for making this recipe?
§ Would you make any changes to the recipe in the future?
Share your photos to the Country Kitchens Facebook group, ‘Fabulous Facilitator Network’, and
your branch social media pages, if applicable. Don’t forget to tag Country Kitchens
(Facebook: @qcwacountrykitchens or Instragram: @countrykitchens) and add #CountryKitchens
and #QCWA to your post!
STEP 4. Reminder for next month
Refer to the recipe promotion roster and remind the member whose turn it is to bring the recipe in
next month!
STEP 5. Expand to your community!
Once you are comfortable promoting recipes within the branch, use the same formula to promote Country
Kitchens healthy recipes in your greater community, at your next showcase or event.
30
qcwacountrykitchens.com.auFood Safety
It is easy to forget that food can potentially be dangerous if not handled, stored and prepared correctly. Before
undertaking any activities involving food, make sure you read the section on food safety found on pages 44-46 of
the Healthy Cooking Guidelines, and are familiar with the food safety checklist. Some important things to check
when serving food as part of a recipe promotion are:
Personal and kitchen hygiene
§ Handwashing
§ Surface cleaning
§ Raw and cooked food storage
Safe temperature zones
§ Safe temperature storage of food when traveling to events and at venues
Food labels
§ Best before and use-by dates
§ Allergies
§ Storage and cooking instructions
HOMEWORK: FOOD SAFETY - Using the information on pages 44-46 of the Healthy Cooking
Guidelines, identify the temperatures of safe food storage or handling for each of the temperature
zones below.
Frozen Food Zone:
___ °C
Cold Food Zone:
___ °C – ___ °C
Temperature Danger Zone:
___ °C – ___ °C
Hot Food Zone:
___ °C
31
Connecting women who have the power to heal their communitiesLEVEL 2
RECIPE PROMOTION
Preparation and Planning
Completing a Recipe Promotion
32
qcwacountrykitchens.com.auResource Guide - Recipe Promotion
DIFFICULTY
Helping
hands
Cost
Time
Venue Table/chairs Stove/oven
resources Toilets Fridge
Banner (optional)
Equipment
Posters
Recipe cards Posters:
Promotional
Branch cooking - AGHE
materials
roster - Food Safety
Allow at least one Costs may include Equivalent to
facilitator/volunteer printing, food and approximately
for each symbol hall hire 1 volunteer hour
33
Connecting women who have the power to heal their communitiesSession Checklist - Recipe Promotion
PREPARATION FOR COMPLETING A RECIPE PROMOTION
Read and complete the Level 2 Overview and Activities section of the Facilitator Guidelines
[pg. 18-31]
Confirm venue resources [tables, chairs]
Choose a Country Kitchens recipe
Optional: order resources via Resource Order Form [minimum 2 weeks prior]
Check participant numbers
Purchase ingredients
Prepare recipe as per food safety guidelines [refer to Healthy Cooking Guidelines pages 44-46]
Using your session plan (pg. 35), identify the five elements that make your recipe healthy
[to present on the day]
Print resources [recipe promotion roster]
Organise promotional gear [banner, posters]
ON THE DAY
Set up promotional gear
Arrange tables and chairs for participants
Promote the recipe by sharing the five key elements with participants
Take a photo of your recipe with the Country Kitchens Stamp of Approval marker
Encourage branch members to sign up to the recipe promotion roster
Share taste testers of your recipe with participants
Pack up - remove all promotional gear and leave venue tidy
POST ACTIVITY
Post your photo to social media tagging all relevant parties
Evaluate what worked well in your presentation
Evaluate what didn’t work well in your presentation
Remind the member whose turn it is to bring a recipe in next month
Include your recipe promotion activity in your monthly branch report
34
qcwacountrykitchens.com.auSession Plan - Recipe Promotion
INTRODUCTION TO COUNTRY KITCHENS
Introduce the program:
Recipe chosen and why:
RECIPE PROMOTION
Talk about the five elements that make your recipe healthy:
1. Fruit & Veg:
2. Sugar:
3. Salt:
4. Fat:
5. Fibre:
Additional tips/tricks or things you can share or highlight about the recipe:
If you need to, make copies of this session plan and use each time to plan out how the session will run until 35
you feel confident doing it without one.
Connecting women who have the power to heal their communitiesRecipe Promotion
Roster
Month QCWA Member CK Recipe Chosen
January
February
March
April
May
June
July
August
September
October
November
December
36
qcwacountrykitchens.com.auBRANCH FACILITATOR ROLES
AND RESPONSIBILITIES
37
Connecting women who have the power to heal their communitiesRoles and Responsibilites
Reporting
Reporting to the Country Kitchens team allows us to support your needs as a facilitator and supports the team in
compiling reports to our funding body, Health and Wellbeing Queensland. These reports showcase all the great
work happening around the state and are essential for continuation of funding for the Country Kitchens program.
Reporting can be done through our website and should only take you about five minutes!
HOW TO REPORT
Reports should be submitted monthly by the last
day of the month. Some months you may have a lot
to report on and other months you may only have a
little! If you have multiple facilitators at your branch,
nominate one to submit the monthly report. Reports
should be submitted via the Country Kitchens
website. To report, you will need to login using your
facilitator login. Once you are signed in you will see
the screen on the right. From there, simply click on
“Monthly Report Form” to submit your report.
Note: if you are unable to access the online report, request a hardcopy form from the Country Kitchens team.
WHAT TO REPORT
We want to hear about all Country Kitchens activities, from sharing the Monthly Munch and recipe promotions to
Hands on Nutrition Workshops! Below are the key things we would like to know from your report.
Key Reporting Description Example Report
Criteria
Type of Country Tabling the Monthly Munch, Tabling the Monthly Munch & recipe promotion.
Kitchens activity recipe promotion, showcase,
Hands on Nutrition Workshop,
community partnership etc.
Description of Summarise what you did in At this month’s branch meeting I tabled the
activity your Country Kitchens activity. Monthly Munch, pulling out the “What’s that
Include the number of people Vegetable” section. We had a great discussion
that you engaged with during on how to use choko in our cooking. I also
the activity. promoted a healthy recipe to the branch, the
rainbow frittata, which was enjoyed for morning
tea. I highlighted the colourful vegetables and no
added salt and encouraged members to try to
include vegetables in their breakfast to meet their
5 serves a day. There were 12 QCWA members
present at the meeting.
Who was involved? Was the activity completed The activity included Brisbane City Night branch
with other branches or outside members.
community partners?
Healthy Cooking Did you use any part of the The Healthy Cooking Guidelines were used to
Guidelines Healthy Cooking Guidelines to assist in pulling out the elements of a healthy
prepare or run your activity? recipe and food safety.
Forward plans Describe any upcoming We are planning a showcase at the local school
activities or potential fete in two months’ time. We would like showcase
partnerships that we can resources that we can use at this event, including
support you with. healthy recipe suggestions for taste testers.
38
qcwacountrykitchens.com.auRoles and Responsibilites
Marketing - Social Media
Using social media is a quick, easy and effective way to promote your Country Kitchens activities. Publishing
activities and events to Facebook gives the public a look into the fun that your branch gets up to and encourages
them to enquire about joining the branch or registering for a Country Kitchens event. Posting on social media is
also a great way to let your Country Kitchens buddy know what you are up to.
Country Kitchens is active on Facebook and Instagram, you can tag us on these platforms by using the below
tags in your Facebook and Instagram posts. By tagging the program, it will notify the team of your post and make
it easy for others viewing your post to visit the Country Kitchens page. To get extra traction on your social media
posts, try adding hashtags to your posts. See below for our tags and suggested hashtags:
TAGS
Tagging notifies the team that you have posted something Country Kitchens related to your page. It also allows people
viewing your post to simply click on the tag to be directed to the Country Kitchens Facebook or Instagram page.
Facebook: @qcwacountrykitchens Instagram: @countrykitchens
HASHTAGS
Hashtags are used to help social media sites classify
your post. For example, if someone searches
“healthy recipe” on Facebook, it will bring up relevant
posts that have used that hashtag. This helps more
people see your post! Try to use hashtags relevant
to your social media post. Examples of popular
hashtags include:
#QCWA #CountryKitchens #HealthyRecipe
#GetMoreFruitandVeg
On the right, see an example of the Brisbane City
Night branch tagging Country Kitchens in their
healthy recipe promotion post. They have also used
hashtags to allow more people to discover their post.
CHOOSING THE RIGHT PHOTO
Your photo is the first part of your post that your audience will notice. It should entice them to want to read more
and tell a story. Try using the below tips when choosing a photo to publish to social media:
§ Photos with a caption of your nutritious meal/recipe are ideal to share.
§ Make sure you use clear photos with Country Kitchens branding visible. Eg. a facilitator wearing an apron,
QCWA Country Kitchens Stamp of Approval marker, tea towel or orange, green, or beetroot napkins.
§ Make sure that food safety guidelines are adhered to in all photos. Eg. no dirty surfaces, participants and
facilitators are wearing aprons, food is being served with appropriate serving ware.
§ Photos of real people having a good time, with a feel-good story attached, are often received well.
§ Post photos of healthy food and try to style it well. Play around with height, texture and colour.
WRITING YOUR TEXT
The message in your post should further explain your photo and create social and personal value for your audience.
To ensure your social media posts are engaging, try to follow this simple formula when writing your posts:
39
Connecting women who have the power to heal their communitiesSocial media post structure
Pique your audiences’ interest with an attention-grabbing headline. Eg. Check out what the
Headline
Country Kitchens Northern facilitators have been up to!
Engage your audience to appeal to their frustrations and desires. Eg. We have been
Engage out in the community promoting our 5 key messages for good health. We want to show
Queenslanders how easy it is to eat healthy.
Intensify the problem or solution so to that they want to learn more. Eg. Are you looking for
Intensify
simple ways to make healthy meals for you and your family?
Now offer the solution. Eg. Country Kitchens workshops will teach you basic cooking skills
Solution
and give you resources to cook affordable, delicious and simple meals for your family.
Testimonials, success stories and case studies are a great way to increase the credibility of our
Social
program. Eg. Jane Doe from Brisbane says “Country Kitchens has helped me understand how to
proof
modify a recipe so that I can provide healthier meals for my family”.
Call to People need to be told what to do next. Eg. Head to the Country Kitchens events page to
action look for an event near you.
PUTTING IT ALL TOGETHER FABULOUS FACILITATOR NETWORK
Below is an example post from the Country Kitchens Country Kitchens has created a Facebook group
Team to promote QCWA’s Scone Day. The picture is called the “Fabulous Facilitator Network”. This is
bright and colourful and there is a clear call to action a space where facilitators across Queensland can
and program branding. come together to share all things Country Kitchens.
It is a great space to network with other likeminded
individuals across the QCWA. We encourage all
facilitators to join this group and share their photos
and stories to inspire others.
40
qcwacountrykitchens.com.auYou can also read
