Healthy eating

Australian Guide to Healthy Eating

The Australian Guide to Healthy Eating is a food selection guide which visually represents the proportion of the five food groups recommended for consumption each day.

1 thing to do today....Replace the ham in your sandwich

The UN's International Agency for Research on Cancer has warned that processed meats like sausages and ham cause bowel cancer, and red meat 'probably' does too.

Eat more...blueberries

In our quest for the latest, greatest superfood, it's easy to overlook the original - the blueberry.

Eat more sesame seeds

In the world of super-seeds where chia reigns supreme, sesame has taken a back seat for too long.

5 nutrition myths to let go

'If I eat after 6 pm I'll put on weight.' Not so! It's not what you eat, but how much you eat, that explains the weight gain.

Keep a food diary to improve your health and wellbeing

Create a food diary and write down how you felt during the day. Learn how journaling can assist you on your wellness journey to get active, healthy, toned, fit, happy and stress-free!

Learn the secret to losing weight without starving yourself

Keen to shed some excess weight? The secret to weight loss lies in the amount of energy in your food.

Diet or exercise? Which is more important?

Diet and exercise are necessary for weight loss and fitness but which should take priority?

Nutrition for kids: easy ways to boost their energy

All loving parents want their kids to be happy and healthy. Through all stages of childhood development, kids experience changes that occur incredibly quickly.

Children's nutrition: How much should kids eat?

Weight issues among children are becoming ever more commonplace. Learn how much your kids should be eating.

Why nutrition is important for your health

As the developed world becomes increasingly diet conscious, you get bombarded with more information on the importance of nutrition, but is it really necessary?

Drink herbal tea to increase your water consumption

Do you find it a struggle to guzzle down the recommended 8 glasses of water each day? Learn simple tips to help you increase your water consumption.

The pros and cons of a low carb diet

A frequently asked question: to carb or not to carb? What are the pros and cons of a low carb diet?

Are you suffering from dehydration during training?

We should all know by now that drinking water before and during exercise is important. But did you know it can cause "global negative mood".

Five smart ways to beat the winter bulge

Here are some helpful tips on how to keep away those extra kilos that tend to creep on during the winter months.

The art of mindful eating

Are you not exercising the best practice when it comes to your eating habits? Read on to learn the art of mindful eating.

Eating for recovery: Beware don't overfuel your body

Read here to learn more on the best fuel to put in your tank to make sure your engine doesn't blow out!

Improve your work performance by skipping sugar

Skipping sugar will improve your overall health as well as significantly advance your work performance.

What to eat and do when you're craving sugar

There may be millions of reasons to crave sugar from time to time. Check out our tips on what to eat when the craving moment hits you.

Springday takes 5 with Nutritionist Alex Shand

Nutritionist Alex Shand provided expert advice on sugar and carbs and how to implement a healthy diet.

Make the right food choice

When it comes to your food choices, are you focusing on quantity at the expense of quality? Learn how to get the ratios right.

Soup your way to more energy and better kidneys

Eating out can be beneficial for people burning the candle at both ends...if you eat the right stuff.

Make water your drink of choice

Nearly two-thirds of our body weight is water, so it's not surprising that we need a constant supply of the good stuff to replenish it!

Smart snacking options to stay healthy

Do you crave an afternoon "pick me up" or an after dinner "treat" such as cookies, cakes, muffins, chips, ice cream or chocolates?

Bloating and water retention: Ways to get rid of that bloated feeling

The effects of water retention are felt both internally and externally. Learn how to reduce your water retention.

Nutrition: Fact vs fiction

There are so many myths about food and nutrition - it can be difficult to sort the fact from the fiction!

Beating your takeaway food addiction

Losing an everyday addiction like takeaway food can be difficult, but it's something you'll be glad you did. Learn how to make a plan and start cooking at home.

Sensible sipping - 10 tips for keeping alcohol in check

Here are few strategies in place for when you drink alcohol to stay in control.

The "no diet" diet

Are you ready to try something different? Try focusing on real food and challenging your habits. Permanent habit change will equal permanent weight loss.

Recipe ideas for Australia's Biggest Morning Tea

Want to be the envy of your mates for Australia's Biggest Morning Tea? Looking to cook something new? Try one of these recipes, and you'll be responsible for smiles in the office.

8 recipe ideas to energise your breakfast

If you can find a simple, healthy recipe that you can easily whip up while still half-asleep, it’s a winner! Here are some of our favourite recipes you can add to your breakfast arsenal.

How to read a food label

Don't be fooled by sexy labels. Learn how to make an educated judgement about food products and their contents with our step-by-step guide for a typical food label.

How to make a healthy lunch for work for $5, $10 or $15

Maybe you’re guilty of a few too many fast food lunches, or you’re bored of the options near your workplace. There's still no excuse to be eating unhealthy lunches at work these days.

Don't Dread the Dentist: 6 Tips for Healthy Teeth

Learn how to improve your diet and dental routine to keep your teeth healthier and improve your smile from the inside out.

Snack Better

With a small amount of effort you can easily avoid damaging snack foods and turn snacking into an activity for which your body will thank you.

Is organic food worth it?

Is organic food worth your extra dollars? We’ve made this summary so you can understand exactly what ‘organic’ means.

How to live a low sugar lifestyle

Sugar’s partly to blame for record levels of diabetes and obesity, so swap the soft drinks for water, and the chocolate and lollies for fresh fruit and nuts.

The facts about sugar

Is sugar really a toxin in one's body? Find out more here about this additive that makes one's life a little sweeter.

5 lessons from the new Food Pyramid

Everyone knows the decades-old food pyramid, but now it's been given a facelift by the independent organization, Nutrition Australia.

Dry July

By taking part, you’ll give up alcohol for the month of July. Do something good for your health this winter by taking a break from alcohol with Dry July!

How to play the Easter calorie game and win

In order to win the battle of the bulge this Easter you need to play a "zero sum game" - calories in should equal calories out.

Does an apple a day keep the doctor away?

A recent study shows that people who eat an apple a day are indeed healthier than those who do not. But it's not the apple!

Top 5 foods for boosting immunity and beating the common cold

Do you want to protect yourself from illness this winter? One of the things you can do is invigorate your diet.

What are probiotics and why do we need them?

'Probiotics' is quickly becoming a buzzword in the health-food world. But what exactly are they? And do we really need them?

Weight management for runners

So, you have become a runner, congratulations! One of the many benefits accompanying this may be the welcome morph to a runner's body.

Purge the pantry

Delve into those kitchen cupboards and give them an overhaul. Getting rid of all those oh-so-nice but oh-so-naughty foods can be hard, but it doesn't have to be.

Emotional eating: overcome the ravenous beast

Understanding and controlling emotional eating - reasons why our emotions affect our eating habits and ways to beat that hunger beast!

Eat more veggies, more often - Top 3 tips

Vegetables are an integral food group! Here are our top 3 practical tips for incorporating more vegetables into your day.

Do you meet the new Australian dietary guidelines?

The Australian Dietary Guidelines are out and they provided the latest advice on how you should be eating. How do you fare?

Top 5 tips for making healthy, tasty food from seasonal produce with HelloFresh

We talked to HelloFresh and devised the top 5 tips to keep you stimulated and creative in the kitchen.

Become a swapper

Make small, everyday changes to your nutrition choices to help you on your way to being healthy whilst still eating all the things you love.

Eat everything on your plate! (Not on your pyramid)

When it comes to nosh, the humble plate is mightier than the pyramid. The new "My Plate" icon is now unveiled and has taken place of the Food Guide Pyramid.

Eating for two - Nutrition for pregnancy

Nourishment for you and your growing bub. The right foods to eat and how to control those crazy cravings.

What is a serving? Are you suffering from portion distortion?

It is important to be aware of your portion sizes, because larger portions mean more calories consumed. It's not just what you eat, but how much.

10 easy ways to improve nutrition in your diet

Eating healthier is about awareness and making small 'achievable' positive changes day by day.

Healthy eating on a budget

Having a healthy diet doesn't have to cost you a fortune; by doing a little research it can actually save you money!

Create your healthy pregnancy eating plan

When pregnant, a healthy and balanced diet is essential for mother and baby. Learn how to create a healthy pregnancy eating plan.




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ainsley - Southern NSW
comfort, health and happiness

Upcoming Events

30 September - 31 October: Ocsober


1-31 October: Mental Health Month


12 October: World Arthritis Day


15-21 October: National Nutrition Week


15-21 October: Carer's Week


18 October: Ride2Work Day