At Gugan Gulwan we promote healthy eating and healthy lifestyles!

Here are some helpful hints to eating better and enjoying healthy lifestyle


Eat food from the five food groups each day and aim to include 2 serves of fruit and vegetables.

  1. Breads, Cereals, Rice, Pasta and Noodles (include wholegrain varieties)

  2. Vegetables (include 5 serves a day)

  3. Fruit (include 2 serves a day)

  4. Milk, Yogurt, Cheese (choose low fat dairy products)

  5. Meat, Fish, Puoltry, eggs and Nuts

Eat theses healthy foods instead of "extra foods" such as cakes, lollies, chips, biscuits and stop eating once you are comfortably full. And always make sure you eat a healthy breakfast to get your day started :-)



Along with healthy eating, physical activity helps you:

  • Maintain good health.

  • Manage your weight.

  • Reduce your risk of chronic diseases.

Everyone should aim to be as active in as many ways as they can throughout their day. Aim to do at least 30 minutes of moderate-intensity physical activity most days of the week. Find ways to include incidental activity into your day. e.g. walk up the stairs and escalators. Reduce sitting time, change your day so that you don’t spend so much time sitting, e.g. stand up when talking on the phone.



Achieving and maintaining a healthy weight is good for everyone’s overall health. If you have fat stored around the middle you are at greater risk of developing diseases such as heart disease and diabetes.

To achieve a healthy weight you will need to move more and eat healthier as your weight is affected by

  1. The amount of energy (kilojoules) that you get from eating and drinking.

  2. The amount of energy (kilojoules) that you use up through physical activity.

When the amount of energy (kilojoules) you get from food and drink is more than you use up through physical activity and daily activities, then you will gain weight.


For more information on healthy lifestyles or for some great recipes call 1300 806 258 or visit The Get Healthy Information and Coaching Service website :-)


The Get Healthy Information and Coaching Service® is a free ACT Health telephone and web based service staffed by qualified health coaches, aimed at helping adults to make lifestyle changes regarding healthy eating, physical activity, and how to reach and maintain a healthy weight.