Healthy Eating Plan

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Keep Healthy Eating Simple

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More Vegetables

Include vegetables or salad with your main meals whenever practical.

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Include Protein

Choose foods such as chicken, fish, eggs, beans, lentils or yoghurt.

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Choose Better Carbs

Try wholegrain bread, oats, potatoes, brown rice or wholemeal roti.

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Stay Hydrated

Water is an easy everyday choice. Limit frequent sugary drinks.

Meal Ideas

7-Day Healthy Eating Plan

Choose the style that suits you.

Small Changes

Try Simple Food Swaps

You don't necessarily need a completely different diet. Small changes to foods you already eat can make healthy eating easier to maintain.

Instead of

Sugary soft drink

Try ↓

Water or a no-added-sugar alternative

Instead of

Large fried side

Try ↓

Smaller portion with vegetables or salad

Instead of

Heavy creamy sauce

Try ↓

Tomato, yoghurt or vegetable-based sauce

Instead of

Mindless evening snacking

Try ↓

Fruit, yoghurt or a planned portion

Easy Guide

Build a Balanced Plate

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Plenty

Vegetables & salad

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Protein

Chicken, fish, eggs, beans or lentils

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Starchy Foods

Prefer higher-fibre choices when possible

Important

These are general healthy meal ideas, not an individual medical diet or prescribed calorie plan. Your nutritional needs can vary based on your age, sex, body size, activity, health conditions, medications and other factors. If you are pregnant, have a medical condition, have a history of an eating disorder, or need an individual diet plan, speak with an appropriate healthcare professional or registered dietitian.

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