🍎 Nutrition & Healthy Eating
Fuel Your Body. Support Your Health. Improve Your Wellbeing.
Good nutrition plays an important role in physical health, mental well-being, energy levels, concentration, sleep, recovery, and long-term disease prevention.
Small, consistent improvements to your eating habits can make a significant difference to your overall health and quality of life.
Whether you work in an office, warehouse, workshop, or spend long hours on the road, healthy eating can help support your wellbeing both at work and at home.
Why Nutrition Matters
A balanced diet may help support:
✓ Energy and concentration
✓ Healthy weight management
✓ Heart health
✓ Blood pressure
✓ Blood sugar regulation
✓ Immune function
✓ Mental wellbeing
✓ Sleep quality
✓ Healthy ageing
🥗 Build a Balanced Plate
A simple way to improve nutrition is to build meals around whole foods.
Aim for:
🥦 Half Your Plate
Vegetables and salad
Examples:
Broccoli
Carrots
Spinach
Tomatoes
Capsicum
Mixed salad vegetables
🍗 One Quarter of Your Plate
Protein-rich foods
Examples:
Fish
Chicken
Eggs
Lean meat
Tofu
Legumes
Greek yoghurt
Protein helps support muscle health, recovery, and satiety.
🌾 One Quarter of Your Plate
Wholegrain or high-fibre carbohydrates
Examples:
Brown rice
Wholegrain bread
Oats
Quinoa
Sweet potato
Wholegrain wraps
These foods provide energy and support digestive health.
💧 Hydration Matters
Even mild dehydration can affect:
Concentration
Mood
Energy levels
Physical performance
Simple Tips
✓ Carry a water bottle
✓ Drink regularly throughout the day
✓ Increase fluid intake during hot weather
✓ Limit sugary drinks
✓ Monitor urine colour (pale yellow is generally a good sign of hydration)
🍎 Healthy Snacks
Healthy snacks can help maintain energy levels between meals.
Better Snack Choices
✓ Fresh fruit
✓ Greek yoghurt
✓ Nuts and seeds
✓ Vegetable sticks
✓ Wholegrain crackers
✓ Boiled eggs
✓ Cheese and wholegrain crackers
🚛 Healthy Eating on the Road
Busy schedules don't always make healthy eating easy.
Practical Tips
✓ Pack food when possible
✓ Keep healthy snacks available
✓ Choose grilled options over fried foods
✓ Include protein at meals
✓ Drink water regularly
✓ Avoid relying solely on energy drinks
Small choices made consistently can make a significant difference over time.
Helpful Habits
✓ Eat regular meals
✓ Increase vegetables
✓ Choose whole foods more often
✓ Reduce highly processed foods
✓ Stay active
✓ Prioritise sleep
⚖️ Weight & Metabolic Health
Maintaining a healthy weight is influenced by many factors including:
Nutrition
Physical activity
Sleep
Stress
Genetics
Medical conditions
Rather than focusing on restrictive diets, focus on building sustainable habits.
❤️ Nutrition & Heart Health
A heart-healthy eating pattern generally includes:
✓ Vegetables
✓ Fruit
✓ Wholegrains
✓ Legumes
✓ Nuts and seeds
✓ Fish
✓ Healthy fats such as olive oil
Limiting excessive intake of highly processed foods, trans fats, and excess sodium may support cardiovascular health.
🩸 Nutrition & Blood Sugar Health
Healthy eating can help support stable blood glucose levels.
Helpful Strategies
✓ Include protein with meals
✓ Choose higher-fibre foods
✓ Eat regular meals
✓ Limit highly processed snack foods
✓ Stay active throughout the day
🧠 Nutrition & Mental Wellbeing
Research continues to show a strong connection between nutrition and mental wellbeing.
Supporting factors include:
✓ Regular meals
✓ Adequate protein
✓ Omega-3 rich foods
✓ Vegetables and fruit
✓ Hydration
✓ Limiting excessive alcohol intake
Good nutrition supports both physical and mental health.
📖 Reading Food Labels
When comparing products, consider:
Look For
✓ Higher fibre
✓ Lower added sugar
✓ Lower sodium
✓ Simple ingredient lists
Be Aware Of
⚠ High added sugars
⚠ High sodium
⚠ Highly processed ingredients
🌱 Small Changes Matter
Healthy eating is not about perfection.
Focus on progress rather than perfection.
Simple changes such as drinking more water, eating more vegetables, planning meals, and choosing healthier snacks can support long-term health and wellbeing.
📞 Need Personalised Nutrition Support?
Everyone's needs are different.
Clinical Nutrition appointments are available through the HHC Employee Assistance & Wellbeing Program.
Support may be available for:
• Weight management
• Gut health
• Diabetes
• Heart health
• Men's health
• Women's health
• Fatty liver disease
• General wellbeing