Healthy Eating
Eating well is important for good health. By eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy
fats, you provide your body with the nutrients it needs to be at its best.
Eating well boosts your energy levels but also helps prevent chronic diseases, strengthens your immune system, and enhances gut health.
In addition to the physical benefits, good nutrition also positively impacts your mental well-being. A balanced, healthy diet can improve your mood, reduce stress, and sharpen cognitive function. In short, by making mindful food choices, you can experience a more vibrant, fulfilling and energetic lifestyle.
What Is a Balanced Diet?
Australian dietary guidelines recommend eating a variety of foods from each of these groups every day:
Fresh vegetables
Include different types and colours, as well as legumes and beans.
Fruits
Cereals and Grains
Aim for wholegrain when purchasing breads, cereals, rice and pasta.
Lean meat and poultry
Also, other sources of protein like fish, eggs, tofu and nuts.
Dairy products
Including milk, yoghurt, cheese.
Of course, a balanced diet is not just what we eat and drink, but also how much, so understanding serving size and recommended servings for your age and lifestyle is important. There are many variables, but this serving calculator and energy requirements calculator will help get you started.
Staying Hydrated
Water is an essential part of a healthy balanced diet; however, research indicates that many Australians do not drink enough water to meet their body’s daily requirements. The amount of water you need each day varies dependent on the person, their lifestyle and other environmental factors. However, as a general indicator:
2.1-2.6L
Adults
1.3L
Children
Not getting enough fluid can make you very unwell so it is important to drink enough water and be aware of signs that you may be dehydrated. These can include:
• feeling constantly thirsty
• dark coloured urine
• headaches
• dry skin, tongue and mouth
• tiredness
• constipation
• light headedness or fainting
Ready to Start Eating Healthily?
Like any lifestyle adjustments, making changes to your diet can be daunting but with small steps you can build healthier eating habits that will make a big difference to your overall health and wellbeing.
Try these tips to get you started:
Eat Whole Foods
Focus on unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Use a Meal Planner
Make time to plan your meals and snacks for the following week. This will help you make healthier choices and avoid being tempted by convenience foods.
Control Portions
Pay attention to portion sizes, use smaller plates, and listen to your body’s hunger and fullness cues.
Read Labels
Get into the habit of reading food labels and look for foods that are low in added sugars, unhealthy fats, and sodium.
Cook at Home
Preparing your own meals means you can keep track of ingredients.
Set Realistic Goals
Start with small, achievable goals, such as cutting down on sugary foods, eating one extra serving of vegetables, or drinking an extra glass of water each day.
Additional Information & Support
DVA’s Cooking for One or Two Program
Helping veterans and their families learn easy and nutritious recipes in a supportive environment.
Eat For Health
Learn all about Healthy Eating, recipes and more.
Heart Research Institute
Click here for 10 healthy ideas for staying hydrated
If you are a DVA Health Card holder, you may be eligible for funded dietetic services. To find out about eligibility please visit: Dietetic services | Department of Veterans’ Affairs
If you are a DVA Health Card holder, you may be eligible for funded dietetic services.
To find out about eligibility please visit: Dietetic services | Department of Veterans’ Affairs