Get healthier in one day

Boost your body at breakfast

For a perfectly healthy start to the day, swap processed and sugary breakfast cereals for wholegrain oats. They provide many health benefits, such as increasing the hormones responsible for appetite control, boosting immunity, acting as a natural laxative due to their fibre content, and improving insulin sensitivity which helps our cells use glucose. They also help keep you feeling fuller for longer, which means you are less likely to reach for unhealthy snacks by morning tea time.1 For an extra antioxidant boost and some guilt‐free sweetness, you could add fruit such as blueberries, cranberries or apples.2

Midmorning snack

When trying to improve the whole family’s eating habits, snack time can seem like a minefield. Convenience, a lack of time and temptation may find you and the kids reaching for the first high‐fat, or processed snack option to cross your path. Your best weapon against snack time disaster is to be prepared beforehand. Healthy snacks don’t have to be too time consuming either. Pop simple options such as boiled eggs, a banana, some dried fruit or a slice of fruit loaf into everyone’s lunchbox for a nutritious and tasty snack that won’t undo all your healthy eating hard work.3


Sandwiches are a lunch time favourite for many of us, but if you aren’t careful, hidden fat and calories can easily add up to a not‐so‐healthy meal. To avoid this, make sure to start with a good base like wholegrain bread, a wrap or a pita. Add some lean protein such as chicken, tuna, ham, low‐fat cheese or roast beef. Up your daily veggie intake by including fresh tomatoes, capsicum, greens and onions. To top off your perfect (and healthy!) sandwich, choose a low fat dressing such as mustard4 or a vinaigrette, or skip it altogether to be super healthy.

After dinner snack

A late night snack before bed can be healthy and may even help you sleep better. Choose foods that contain the amino acid tryptophan, such as low fat milk, cheese, yoghurt or nuts. Tryptophan helps boost the production of the hormone serotonin, which in turn makes you sleepy. Make sure to include a complex carbohydrate in order to reap the full benefit and enjoy better sleep 5