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How can you be more health smart?

Join our campaign to reduce your consumption of added sugar.

Are you looking for ways to be healthier? We have some simple tips and ideas to help you be more health smart and reduce your added sugar intake.


Here are some ideas:

Swap the pops for the water drops

Water helps with the digestion of our food, regulating our body temperature and much more. We need around 6-8 glasses each day, so swap those sugary drinks for a glass of thirst quenching water!

Tip: Why not try infusing water with some sliced fruit?

Take the veg pledge – can you do 5 serves per day?

Vegetables and fruit are full of vitamins and minerals which keep us feeling well, they also contain fibre which leaves us feeling fuller for longer.

Tip: Make sure you choose a variety of coloured vegetables every day.

Be more nutty – just 30 g a day!

Nuts are full of healthy fats which are good for our heart and make a great snack as they contain protein and fibre to help fill us up! We should have 30 g of unsalted nuts every day!

Tip: 30 g of nuts is: 20 almonds, 10 whole walnuts, 15 macadamias, 10 Brazil nuts, 15 cashews, 4 chestnuts, 20 hazelnuts, 15 pecans, 2 tbs of pine nuts, 60 pistachios in shells, or a small handful of mixed nuts.

Choose the whole grain

Whole grains are a great source of fibre and energy to leave us feeling fuller for longer. Whole grains also contain lots of different vitamins and minerals to keep us feeling well so we should enjoy them every day.

Tip: Try to choose unprocessed grains like wholegrain breads and cereals, the least processed the better it is for you.

Know the facts on fats – which should you choose?

Our body needs some fat from food as it helps us absorb some vitamins and minerals; but some fats are much better for us than others. Good fats come from avocados, nuts, seeds, eggs, extra virgin olive oil and fish and we should have some of these every day.

Tip: Have eggs for breakfast, use avocado as a spread in your sandwich, use olive oil as a salad dressing and have fish three times per week.

Have you bean eating legumes?

Legumes like lentils, chickpeas and beans should be included as part of a healthy diet as they are a great source of protein. Besides protein, legumes are a good source of fibre, low GI carbohydrate, folate, minerals and antioxidants.

Tip: Legumes are quite inexpensive, make a great meat alternative and are great at bulking out meals.

Dairy goodness

Dairy foods like milk and yoghurt should be enjoyed every day due to them being high in calcium, protein and other vitamins and minerals we need to stay healthy. Dairy foods also contain low GI carbohydrate which leaves us feeling fuller for longer.

Tip: Add milk to your cereal in the morning and have a small tub of yoghurt as a snack to try to get more serves into your day.

Move more and sit less

We should all aim to do about 10,000 steps each day but the good news is that it doesn't have to be all at once!

Tip: Take the stairs, try to walk to places instead of driving, go for a walk in your lunch break and try to get up from your chair every half hour and move your body. All of these things add up throughout the day.

Join in on the conversation!

Do you have any other ways to be more health smart? Why not let us know via Facebook and Twitter using the hashtag #healthsmart

Post some health smart tips onto our Facebook page, tag us in a post or upload a photo of a recipe you've made! Just make sure you use the hashtag #healthsmart.