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Nutrition & Healthy Eating

Fuel your body with balanced, nourishing meals that support your health, energy, and wellbeing

Nutrition is one of the most powerful tools we have for supporting our health. The food we eat directly impacts our energy levels, mood, immune function, and ability to manage chronic conditions. Making sustainable changes to your eating habits doesn't require perfection – it's about building small, positive changes that become part of your daily routine.

Essential Nutrition Practices

Eat the Rainbow

  • Fill half your plate with colorful vegetables and fruits
  • Each color provides different nutrients and antioxidants
  • Aim for at least 5 portions of vegetables daily
  • Include both raw and cooked vegetables for variety

Build Balanced Meals

  • Include protein, whole grains, and healthy fats in each meal
  • Protein sources: chicken, fish, beans, tofu, eggs, nuts
  • Choose whole grains over refined carbohydrates
  • Include healthy fats: olive oil, avocados, nuts, seeds

Stay Hydrated

  • Drink 6-8 glasses of water throughout the day
  • Water supports digestion, energy, and mental clarity
  • Limit sugary drinks and excessive caffeine
  • Herbal teas and infused water add variety

Mindful Eating

  • Eat slowly and chew thoroughly to aid digestion
  • Pay attention to hunger and fullness cues
  • Eat without distractions like screens
  • Enjoy your food and practice gratitude for nourishment

Building Sustainable Eating Habits

Meal Planning & Preparation

Plan your meals for the week ahead to reduce stress and make healthier choices. Set aside time on weekends to prep vegetables, cook grains, and portion proteins. Having healthy meals ready makes it easier to avoid unhealthy takeout options. Keep a well-stocked pantry with nutritious staples like whole grains, legumes, nuts, and olive oil.

Reading Nutrition Labels

Learn to read and understand nutrition labels to make informed choices. Focus on ingredients lists rather than marketing claims – fewer, recognizable ingredients are generally better. Check for added sugars, sodium, and unhealthy fats. Pay attention to portion sizes, as many people consume more than the labeled serving.

Managing Dietary Restrictions

If you have dietary restrictions or allergies, work with a nutritionist to ensure you're meeting all nutritional needs. Many restrictive diets can be made nutritionally complete with proper planning. WellVibe can connect you with dietitian services through your NDIS plan to develop a personalized meal plan.

Smart Snacking

Choose nutritious snacks that sustain your energy. Combine protein and fiber for lasting fullness: apple with almond butter, Greek yogurt with berries, hummus with vegetables, or nuts with dried fruit. Prepare snacks in advance so healthy options are always available when hunger strikes.

Budget-Friendly Nutrition

Eating healthy doesn't have to be expensive. Buy seasonal produce, choose frozen vegetables and fruits (equally nutritious as fresh), buy in bulk, and cook from scratch. Legumes, eggs, and whole grains are inexpensive protein sources. Growing your own herbs and vegetables can stretch your budget while providing fresh ingredients.

Handling Cravings

Cravings are normal and don't mean failure. Often cravings indicate dehydration, nutrient deficiency, or emotional needs. Before reaching for unhealthy food, try drinking water, eating a balanced snack, or addressing the underlying emotion. Allow yourself to enjoy treats occasionally in moderation – this balanced approach is more sustainable than strict restriction.

Understanding Food Groups

Vegetables & Fruits

Rich in vitamins, minerals, fiber, and antioxidants. Aim for variety and color. Fresh, frozen, and canned (without added sugar/salt) all count.

Grains & Starches

Choose whole grains like brown rice, oats, quinoa, and whole wheat bread for sustained energy and fiber. Limit refined white grains when possible.

Proteins

Support muscle, bone, and tissue repair. Include variety: lean meats, fish, eggs, beans, legumes, tofu, nuts, and seeds. Aim for 2-3 servings daily.

Dairy & Alternatives

Provide calcium and vitamin D for bone health. Choose low-fat or fat-free options, or try plant-based alternatives fortified with calcium and vitamin D.

Healthy Fats

Support heart and brain health. Focus on unsaturated fats from olive oil, avocados, nuts, seeds, and fatty fish. Limit saturated and trans fats.

Need Nutrition Support?

Access professional dietitian services through your NDIS plan