Food and nutrition

Healthy eating

A healthy diet is the best place to start when looking to improve your physical and mental health. 

As reported in the 2023 City of Rockingham Health Profile produced by South Metropolitan Health Service, currently in the Rockingham population:

  • 54% do not eat the recommended daily serve of fruit
  • 93% do not eat the recommended daily serve of vegetables
  • 33% eat fast food at least once a week
  • 80% are either overweight or obese (8% higher than the state average).

Benefits of a healthy diet

A healthy diet not only helps to maintain a healthy weight, other health benefits include:

  • preventing heart diseases, diabetes and some cancers
  • preventing high blood pressure
  • helps maintain a healthy weight and supports muscle growth
  • reducing symptoms of depression and anxiety
  • improving energy levels
  • improving sleep quality
  • ensures healthy growth and development in young people
  • improves overall health and well-being.

The Australian Guide to Healthy Eating suggests consuming a range of foods from all food groups to ensure your body receives all the right nutrients and minerals. The five major food groups include:

  • vegetables (legumes)
  • fruit
  • grain foods (carbohydrates)
  • lean meats (chicken, fish, lean red meat, nuts, beans)
  • dairy (milk, yoghurts, cheese and/or alternatives)

To access a range of healthy recipe ideas for breakfast, lunch, dinner and snacks please visit Livelighter.

Nutrition workshops

We are committed to improving the health and wellbeing of our residents.

We facilitate a range of nutrition education workshops throughout the year for our community. For more information on up and coming workshops, please contact us on or 9528 0333

Additional Healthy Eating tips 

  • Try cooking green leafy vegetables e.g. spinach, kale; they go very small when cooking (cooking removes the water, still leaving all of the goodness).
  • If you crave a sweet treat, try a healthy recipe version.
  • Eating regularly can help regulate your metabolism, try to not go longer than three hours without food.
  • Being organised and preparation is key! Try to plan out meals for breakfast, lunch and dinner for the week.

Where to go for advice

If you are looking to learn more about ways to improve your health, see some of the below resources.

  • The Australian Dietary Guidelines have information about the types and amounts of foods, food groups and dietary patterns that aim to:
    • promote health and wellbeing;
    • reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity; and
    • reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers.
  • The Heart Foundation has great resources, recipes and information about healthy eating for heart health.
  • Livelighter has a range of recipe booklets and ideas to give you the skills to make small (or big) lifestyle changes to improve your health.  There are also downloadable resources to educate your family and community.
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