Healthy Living – It’s All in Your Hands

When
it comes to long-term health, the small choices you make each day add
up to big results. The good news? Healthy living doesn’t
have to be complicated or restrictive. In fact, some of the simplest
habits—eating
well, staying active, and making smart swaps—can
have the greatest impact.

Here
are some practical, everyday steps you can start today.

1.
Eat Breakfast Every Day

Skipping
breakfast often leads to mid-morning cravings—cue
the coffee, biscuits, or chocolate bar. That’s
because your body is crying out for glucose to fuel your brain and
muscles.

Breakfast
truly is the most
important meal of the day,
setting your energy and concentration levels up for success.

Quick,
healthy options include:

• A
  bowl of oats or natural muesli with low-fat milk and fresh fruit.

• Wholegrain
  toast or English muffins with a light spread.

• Low-fat
  yoghurt with a tin of fruit (no added sugar).

• A
  smoothie with banana, low-fat milk, yoghurt, and a drizzle of honey.

Research
shows that people who eat a balanced breakfast are less likely to
overeat later in the day and have better weight management outcomes .

2.
Eat the Rainbow 

A
colourful plate isn’t
just visually appealing—it’s
a sign you’re
fuelling your body with a wide range of vitamins, minerals, and
antioxidants. The current Australian guideline is 2
serves of fruit and 5 serves of vegetables per day
.

Simple
ways to hit your target:

• Add
  fruit to breakfast and snacks.

• Choose
  a salad wrap or veggie-based soup at lunch.

• Make
  dinner a veggie-focused stir-fry, with lean meat as the sidekick
  instead of the main star.

3.
Drink More Water

Many
of us are walking around in a state of mild dehydration without even
realising it. By the time you feel thirsty, you’re
already behind.

Water
is calorie-free, essential for every bodily function, and a natural
appetite regulator. Swapping sugary drinks, juices, and even extra
coffees for water can have a huge impact on weight and energy. Keep a
bottle at your desk and sip throughout the day.

4.
Trim the Fat (Especially Saturated Fat)

Fat
packs more than double the calories of protein or carbohydrate per
gram. While healthy fats (like those in nuts, avocado, and olive oil)
are beneficial, most of us eat too much of the wrong kind—saturated
and trans fats.
These are strongly linked with heart disease and obesity .

Easy
swaps to lower fat intake:

• Choose
  lean cuts of meat and trim visible fat.

• Remove
  chicken skin before cooking.

• Grill,
  steam, or barbecue instead of frying.

• Use
  olive oil spray instead of butter or heavy oils.

• Check
  food labels and choose low-fat dairy and healthier packaged options.

• Limit
  takeaway and processed foods—they’re
  often calorie-dense and nutrient-poor.