Start the day with breakfast
Eating a healthy breakfast gives you the energy and nutrients to get through the day. Healthy options include wholegrain cereal (such as muesli or porridge) with low fat milk, wholegrain toast with egg, some fresh fruit and always plenty of water.
Seafood is good food
Aim to eat fish or seafood twice a week: fresh, frozen or canned. Oily fish such as salmon, trout, sardines, herring and tuna are especially good for their higher omega-3 fat content.
Limit take-away
Limit the number of restaurant and take-away meals you eat as these are typically too large and contain too much salt, saturated fat and sugar, and not enough vegetables or fibre. Check out some tips for
picking healthier options when eating out.
Snack smart
If you need to snack, choose healthy options such as fruit, unsalted nuts, reduced fat milk or yoghurt, wholegrain bread or crispbread, plain popcorn or vegetables such a carrot sticks or cherry tomatoes.
Water is best
Water is the best way to hydrate your body. Sugar-sweetened drinks (like soda, energy drinks, flavoured milk, cordial or juice with added sugar) are not part of a healthy diet. Water and reduced fat milk are the best drink choices. Explore our
tips for drinking more water.