Hints & Tips

Nutrition and SportsMindset

Here are a few quick tips:

  • Enjoy a healthy breakfast
  • Don’t grocery shop when you’re hungry
  • Aim for 5-6 smaller meals & snacks a day – & DON’T eat big meals late at night
  • Limit the majority of your carbohydrate intake to early parts of the day – not dinner!
  • Plan healthy, quick meals for busy days and when hungry, fill up with fruit & veggies
  • Mindful eating…


Choose a variety of colours of fresh veggies & fruits green, orange, red, yellow, purple & white They are a good source of fibre, vitamins & minerals and are generally lower in kilojoule (energy) than other snack choices.

DID YOU KNOW? Fruit juices are generally higher in kilojoules and lack fibre compared to whole fruits. Limit fruit juice and replace with whole fruit.

Use wholegrain cereals like wholemeal bread, brown rice & pasta, more often than white varieties. A good source of fibre & can help you to feel fuller for longer!

Include lean meats, poultry, fish, legumes,
& eggs in to your meals

DID YOU KNOW? Avoid processed meats such as bacon, salami & ham, as they are generally higher in fat & salt.

Limit foods high in saturated fat like many biscuits, cakes, pastries, pies, processed meats, fried foods, potato chips, cream, butter & coconut oil.

DID YOU KNOW? Choosing reduced fat of skin dairy products (milk, cheese, yoghurt) will reduce unneeded saturated fat & kilojoules in your meals.

Limit foods and drinks containing added sugars such as sugar-sweetened soft drinks, cordials and fruit drinks.