Why eat well?

Eating well and physical activity are important for health and well-being. The Australian Dietary Guidelines provide general information about what you need to eat and how much. Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults encourage everyone to move more and sit less. Together, these can help you maintain a healthy weight and reduce your risk of cancer.  

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Healthy eating

The Australian Dietary Guidelinewere developed by the National Health and Medical Research Council (NHMRC). The guidelines include five key principles:

  • Achieve and maintain a healthy weight by being physically active and choosing amounts of nutritious foods and drinks to meet your energy needs.
  • Enjoy a wide variety of nutritious food from the five food groups (see diagram below) every day: plenty of vegetables of different types and colours, and legumes/beans; fruit; grains, mostly wholegrains, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley; lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans; and milk, yoghurt, cheese and/or alternatives, mostly reduced fat.
  • Limit your intake of alcohol and food containing saturated fat, added salt and added sugars.
  • Encourage and promote breastfeeding.
  • Care for your food; prepare and store it safely.

The diagram below shows what foods to eat from each of the five food groups.

Healthy Eating from the Five Food Groups

Move more

Being physically active is important for health and well-being.

Activity that gets your body moving and speeds up your breathing and heartbeat can help you:

  • achieve or maintain a healthy body weight;
  • improve your mood;
  • help prevent some conditions, such as cardiovascular disease, type 2 diabetes and even some cancers.

Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults encourage everyone to move more and sit less. Adults should aim to be active for most, preferably all, days of the week.

Drink less alcohol

Many people drink alcohol to relax and socialise. However, drinking too much may lead to weight gain and increase the risk of cardiovascular disease, some cancers and diabetes.

For healthy men and women who choose to drink alcohol, Cancer Council recommends you follow the NHMRC guidelines and limit your intake to two standards drinks a day.

Drink enough water

Fluids are an essential part of any diet. They allow you to stay hydrated and help your kidneys function.

As a general guide, you should aim for at least 8–10 glasses of fluid per day. As well as drinking water, you can get fluid from soups, milkshakes or smoothies, fruit juices, fruit, or ice cubes.

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Instructions for downloading and reading EPUB files

Apple devices

The iBooks application must be installed on your Apple device before you can read the EPUB.
Different ways to download an EPUB file to your Apple device:

  • email EPUB files to yourself and transfer the attachment to iBooks.
  • copy EPUB files into DropBox (or a similar service) and use the DropBox app to send them to iBooks.
  • open EPUB files directly from Mobile Safari and open them in iBooks, where they are saved automatically by downloading the EPUB from the website.

Need more help? Visit: http://support.apple.com/kb/HT4059


To download an EPUB file to your Kobo from a Windows computer:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • select “Open folder to view files” to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

To download an EPUB to your Kobo from a Mac:

  • download and save the EPUB directly onto your desktop.
  • connect your Kobo to your computer using the USB cable and tap “Connect” on your eReader.
  • open your “Finder” application.
  • select “Kobo eReader” from the listed devices to view the contents of your Kobo.
  • navigate to where you have stored your EPUB file in “Finder”, probably in documents or downloads, and drag and drop it into the Kobo window. You can now disconnect your Kobo to read the eBook.

Turn on your Kobo and your EPUB will be located in “eBooks”, while a PDF will be located in “Documents”.
Need more information? Visit: http://www.kobo.com/help/koboaura/response/?id=3784&type=3

Sony Reader

To download an EPUB file on your Sony Reader™:

  • ensure you have already installed the Reader™ Library for PC/Mac software
  • select the eBook you want from our website and click the link to download it.
  • connect the Reader™ to your computer.
  • open the Reader™ Library software and click “Library” in the left-hand pane and select the eBook to view it.

Need more help? Visit: https://au.readerstore.sony.com/apps_and_devices/

Amazon Kindle 2nd Generation devices

EPUB files can’t be read on the Amazon Kindle™. However, like most eReaders, Kindle™ 2nd Generation devices are able to display PDFs. We recommend that you download the PDF version of this booklet if you would like to read it on a Kindle™.
To transfer a PDF to your Kindle™ via USB cable from your computer or Mac:

  • download the PDF directly onto your computer.
  • connect the USB cable to your computer’s USB port, and the micro USB end of the cable to your Kindle™. Note: the Kindle™ won’t be available as a reading device while it is connected to your computer until it has been disconnected.
  • open the Kindle™ drive and several folders will appear inside. The “Documents” folder is where you will need to copy or drag the PDF to.
  • safely eject your Kindle™ from your computer and unplug the USB cable. Your content will appear on the Home Screen.

Kindle also provides a Kindle Personal Documents Service that allows users to send documents as an attachment directly to your eReader. For more information on this service, visit http://www.amazon.com/gp/help/customer/display.html/ref=help_search_1-1?ie=UTF8&nodeId=200767340&qid=1395967989&sr=1-1
For more information on accessing a PDF on your Kindle™, visit www.amazon.com/manageyourkindle, log in to your account and click on Personal Document Settings.
Need more help? Visit https://www.amazon.com/gp/help/customer/display.html?nodeId=200375630

Android and PC

You can also download and open eBooks on Android devices and PCs with appropriate apps or software installed. Suitable eReader apps for Android include Google Play Books, FBReader and Moon+ Reader. Suitable software for PCs include Calibre and Adobe Digital Editions.

This information was last reviewed in May 2016
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