Here’s to a healthier relationship with food!

To maintain your ‘get healthier’ goal and make it really work, let us help you with your approach and simplify things, so you can continue to make small changes with long-lasting benefits. 




1. Enjoy food that is nutritious and serves you well 
  • Add more veggies: aim for 5-6+ handfuls of veggies each day 

  • Include protein: around 15g at breakfast, 20-25g at lunch and dinner meals, and 5-10g for snacks  

  • Remember healthy fats: like nuts, seeds, avocado and olive oil 

  • Focus on wholefoods: wholegrains/pulses and wholefoods (not highly-processed food) 


2. Be aware of why you are eating 

When you eat, ask yourself: ‘Why am I eating this?’ Is it because you are really hungry? Or is food filling another gap for you? Keep a food diary to notice the patterns. Be honest with yourself and create healthier habits to replace the unhelpful ones (i.e. go for a walk, phone a friend, listen to music, have a glass of water or herbal tea, instead of having a snack when you are feeling stressed, lonely, bored). Research says it takes 21 days to make or break a habit. Awareness is the first stage of change!  


3. Keep food to an 8-12 hour window  

Aim for 8-12 hours without food. This aligns with the body's circadian rhythm, optimising digestion and nutrient absorption, and helps with better sleep. It also allows your body to undergo the required repair processes while you rest and sleep. 


4. Check your serving sizes and slow down! 

We often eat more than we need at a meal time. It takes around 20 minutes for your brain to get the signal that you’re full and it’s ok to stop eating - so eat slowly and wait before having seconds. 

  • Serve your meals in the kitchen, rather than at the table, so extra helpings are not so tempting or easy. 

  • Try to use smaller plates, bowls, and cups to help adjust to reduced quantities. 

  • Eat slower and more mindfully, consciously taste and enjoy the flavours and texture of your food instead of rushing your meal and then reaching for more soon after. Try chop sticks to slow you down!  


5. Make planning work for you 

Making a meal plan each week and stocking your kitchen with nutritious staples plus fruit and veg will set you up to make healthier choices more easily.  


Personalised 1:1 nutrition advice 

The experienced team at Mission Nutrition can help you understand a healthy balanced diet and good nutrition, PLUS support you to make this work for you and your lifestyle. We appreciate everyone is different, and we want to help you get the answers you are looking for and make healthy changes that are achievable and lasting.  

We offer face-to-face consults and telehealth consults via video or phone call so we can 'meet' you wherever you are located! No traffic or parking hassles, and various days/times for you to choose from.    

Head to our Team page to get to know us! 

If you have health insurance, check your policy - you might be able to claim for the consultation too.  



Published By

Claire Turnbull



Mission Nutrition Dietitians and Nutritionists © 2024.     Terms and Conditions