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You've taken the first step!

The aim of Healthier. Happier. is to ask people to stop and think about how small changes can help them be that little bit healthier and we are here to help you take the first steps. In fact, if you are here, you’ve already taken the first step to getting all the information and support you need to get healthier and happier. Whether you simply want to feel better or prepare for a marathon, you’ve got to start somewhere.

Add fruit and vegetables to your day

Fruit and vegetables are important for our wellbeing and should form part of our daily diet. Not only are they high in fibre, minerals and vitamins, but may also reduce your risk of heart disease, cancer, obesity and Type 2 diabetes. But what is important to remember is that variety is key, and that no single fruit or vegetable provides all of the nutrients you need to be healthy. So mix it up and eat plenty every day.

Less sitting, more moving!

Just move. That’s the advice of a lot of experts right now. Sure you can put on the lycra and join a boot camp if you’re up for it, but any movement is better than none. Physical activity not only burns excess kilojoules, it reduces stress, protects you against all sorts of ailments and helps you sleep better.

Choose healthier options when eating out

Let’s face it, for a lot of us, eating out is more or less becoming part of relaxing and socialising with friends and family. The good news is that usually there are healthier options at every restaurant, even at fast food places. At the end of the day, it all comes down to pre-planning.

Quick & easy tips

  • Always make sure to view the kJ labelling when eating out, as the average daily intake for an adult is 8700kJ.
  • Be aware that sides and up-sizing always adds kJs to your meal.
  • Make sure to be aware of the fact that restaurants usually serve larger portions than we should eat.
  • If you choose a salad, pick one with less dressing.
  • Choose meals with a high vegetable content.
  • Ask that no salt be added to your meal.
  • If you can’t find any healthy options on the menu that appeal, don’t be afraid to ask for foods that might not be listed.
  • If possible, view the menu before heading out. It is much easier to make healthy choices if you have already decided what you will order.
  • And when it comes to dessert… if you can’t say no, then maybe opt for a delicious fresh fruit salad.
View portion advice

Portion advice

It’s such a simple thing. We tend to fill our plate to near the edge, then we tend to eat what’s on our plate. The bigger the plate, the more we put on it, the more we eat. Without even realising it! It’s known as ‘portion distortion’. Portions also apply to food groups. So, when you are out, just follow these simple tips:

  • Order smaller portions if possible.
  • Split a meal with someone else.
  • Save a part of your meal for later and grab a doggy bag.
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Cut back on sugary drinks!

Sugar or energy dense drinks can not only lead to weight gain, but cause massive dental problems and lead to diseases such as diabetes. And drinking ‘diet’ or ‘sugar free’ options are none the better. However, replacing drinks with high sugar or energy content with water or unsweetened tea is practical and great way to reduce the risk of weight gain and other diseases. Simply remember, that water does not have to be boring, just jazz it up with a slice of lemon or lime, add some mint or fruit.