Make every bite count

It’s important to fuel your body right. Some of us need to be physically strong, others need a clear head and all of us need energy. Whatever you need your body to do, it’s essential to know that what you eat and drink massively impacts on your health and wellbeing.

If you aren’t looking after your body as well as you could, these three nutritional tips might be a great way to improve your health.

Aim for a colourful 2-and-5

We hear it all the time—but it really is important. Adults need 5 – 6 serves of vegetables and 2 serves of fruit every day. A serve of vegetables is 75 grams, and a serve of fruit is 150 grams.

Make it a goal to eat your daily 2-and-5 in a variety of colours (red, green, purple, yellow, orange, and white) to ensure you consume enough of all the necessary nutrients your body needs to get through the day.

Drink wisely

People need at least 2 litres of fluid every day and most of this should be plain water. Not only is water the healthiest choice and most basic need for the human body – it’s free!

If you’re feeling low during the day, drink water and have a healthy snack instead of relying on temporary energy spikes from soft drinks, fruit juice, coffee and energy drinks.

Limit your caffeine and alcohol intake, keep a bottle of water with you and stay hydrated.

Swap it

When choosing what to fuel yourself with, aim for the healthier option every time. Instead of battered and fried, choose the lean and leafy. Pick salad sandwiches over meat pies and sausage rolls.

Bring lunch from home and include food like mixed nuts, tinned proteins, vegetables and dip, and a piece of fruit.

Trade the amount of chocolate and other treats – lots to less. To start out, you could swap something as small as whole milk to skim, white bread to wholegrain or creamy/cheesy sauces to tomato/vegetable based. Every bite counts.

You don’t have to eat like a rabbit in order to keep yourself healthy. Just being aware of what you put in your body and aiming for the healthier option every time is a great start. Make a change today and stick with it to keep your body in good working condition.

Head over to the ACT Nutrition site for more information.

For information about OzHelp’s mental health and wellbeing programs contact or 1300 694 357.