Healthy habits for the whole family

Check out these simple tips you and your family can use to stay fit and healthy as things get chilly.

Try and be physically active every day in as many ways as you can, which includes:

    • Going for a walk before or after work.
    • Using a standing desk if your work has one.
    • Play active games.
    • Riding a bike.
    • Starting a vegetable garden.


Enjoy a wide variety of nutritious foods from the five food groups every day.

    • Vegetables, that are different in type and colour, including legumes/beans.
    • Fruit.
    • Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties.
    • Lean meats and poultry such fish, eggs, tofu, nuts and seeds.
    • Reduced fat dairy such as milk, yoghurt, cheese and/or their alternatives (reduced fat milks are not suitable for children under the age of 2 years).


Be physically active and choose nutritious meals to meet your age and energy needs.

Children and adolescents should eat sufficient nutritious foods to grow and develop. They should be physically active every day and their growth checked regularly.

Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.


Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks. You can replace high fat foods which contain predominantly saturated fats such as butter and cream, with foods which contain predominantly polyunsaturated and monounsaturated fats such as nut butters/pastes and avocado. Low fat diets are not suitable for children under the age of 2 years.

Limit intake of foods and drinks containing added salt. Read labels to choose lower sodium options among similar foods. Try not to add additional salt on top of foods at the table, or while cooking.

Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, avoid drinking alcohol.