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.

5. Eat Smaller, More Frequent Meals

Instead of three large meals, try five smaller meals spread throughout the day. This helps stabilise blood sugar levels, prevents overeating, and may even increase your resting metabolic rate.

6. Move More – Every Day

If there’s one lifestyle change that makes the biggest difference, it’s getting active. Exercise doesn’t have to be extreme to be effective.

Start with walking—aim for a moderate pace (about 100 steps per minute) for 30 minutes on most days of the week. Add variety with:

• Stretching: 4–5 times per week (for mobility and joint health).

• Strength training: 2–3 times per week (to protect muscle and bone mass).

Don’t love walking? That’s fine—dance, swim, cycle, play tennis, or garden. Your heart doesn’t care what makes it beat faster, it just needs to be used. Regular physical activity is linked to lower risk of heart disease, type 2 diabetes, some cancers, depression, and premature death.

The Bottom Line

Healthy living doesn’t have to mean big sacrifices. By eating a nourishing breakfast, filling your plate with colour, choosing water, trimming unnecessary fat, and moving regularly, you’re giving your body what it needs to thrive.

Small, consistent steps are what build a longer, stronger, healthier life. And the best part? It’s all in your hands.

References

1. Betts JA, et al. The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults. Am J Clin Nutr. 2014.

2. National Health and Medical Research Council. Australian Dietary Guidelines. 2013.

3. World Health Organization. Diet, nutrition and the prevention of chronic diseases. 2003.

4. Warburton DER, et al. Health benefits of physical activity: the evidence. CMAJ. 2006.