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How physical activity and healthy eating go together

Plus a bonus recipe

There are many important lifestyle decisions we can make to ensure we’re living our healthiest and happiest lives! Sleep, socialising and taking care of ourselves mentally can all contribute to our overall health and wellbeing. Physical movement and healthy eating are two that go hand-in-hand – so let’s talk about them!

How do they link?

Moving your body through physical activity and healthy eating is about so much more than just managing your weight. When we fuel our bodies with nutritious, delicious food, we give ourselves long lasting energy to do everything we need and more during the day. Providing our bodies with the essential nutrients it needs also means that we can move and exercise in a way we enjoy most.

Exercising helps us build muscle, maintain healthy bones and also releases happy hormones to make us feel good! When combined with a nutritious diet full of whole-grains, fruits and vegetables, moderate amounts of dairy and alternatives, and lean meats and healthy fats, we give ourselves the best chance of feeling our best – both physically and mentally.

We also need to nourish ourselves with food and water after we exercise, to give our bodies the best chance of recovery. Not drinking enough water and not eating enough after exercise can leave us feeling tired, lethargic and can reduce muscle recovery, which can make it harder to complete the next workout. Always have a water bottle with you to hydrate yourself before, during and after exercise, and try to consume a meal or snack containing a source of protein within one hour after exercising.2 Give our Asian pork rissoles a go for your next post-workout meal.

Keep it simple!

Don’t fall into the trap of buying expensive supplements or sports drinks to compliment exercise routines! All we need to do is follow a balanced diet, which includes foods from the core food groups every day. A great way to ensure our meals are balanced is to fill half of the plate with vegetables or fruit, one quarter with lean protein and alternatives and the other quarter with wholegrains. Water is also the drink of choice when it comes to preparing and recovering from exercise, so there’s no need to rely on sugary sports drinks or protein shakes. Carry a water bottle with you throughout the day to ensure you stay hydrated!


  1. The Better Health Channel. Wellbeing [Internet]. Department of Health, State Government of Victoria, Australia © Copyright State of Victoria 2020. Updated 2020 May 27 [cited 2022 Jun 15]. Available from:
  2. Sports Dietitians Australia. Recovery nutrition [Internet]. Cited 2022 June 15. Available from:


Asian Pork Rissoles

Serves 4


  • 2 garlic cloves, chopped
  • 3cm piece fresh ginger, peeled
  • 2 small red chillies, roughly chopped
  • 1 stalk lemongrass, bruised
  • 4 green onions, roughly chopped
  • 1/2 cup coriander leaves
  • 750g pork mince
  • 1 egg, lightly beaten
  • Olive oil
  • 2 Lebanese cucumbers
  • 2 cups steamed jasmine rice and sweet chilli sauce, to serve


  1. Combine garlic, ginger, chilli, lemongrass, green onions and coriander in a food processor. Process until finely chopped. Transfer to a bowl. Add mince and egg. Season with salt and pepper.
  2. Using clean hands, mix until well combined. Using 2 heaped tablespoons of mixture at a time, roll mixture into 16 balls. Flatten slightly. Place rissoles on a plate. Cover and refrigerate for 30 minutes, if time permits.
  3. Preheat a greased barbecue plate on medium-low heat. Spray both sides of the rissoles with oil. Cook, turning occasionally, for 12 to 15 minutes or until cooked through.
  4. Using a vegetable peeler, peel long, thin strips from cucumbers. Spoon rice into bowls. Top with rissoles, cucumber and sweet chilli.

Last updated: September 26, 2023 at: 10:54 pm