Discover practical tips, expert advice, and inspiring content to help you make informed choices about healthy eating and lifestyle in Australia.
Try Our Free ToolsIn today's information-saturated world, finding reliable, evidence-based nutrition and wellness advice can feel overwhelming. That's exactly why Weigh It Up exists. We've created a comprehensive resource specifically designed for Australians who want to make informed decisions about their health without wading through contradictory advice or fad diet trends.
Our platform combines the latest nutritional science with practical, everyday applications that fit into real Australian lifestyles. Whether you're a busy professional looking for quick meal prep solutions, a parent trying to establish healthy eating habits for your family, or someone embarking on their first wellness journey, our tools and resources are designed to meet you where you are. Every piece of content is reviewed against the Australian Dietary Guidelines to ensure you receive accurate, culturally relevant information that you can trust and act upon immediately.
Use our interactive calculators to gain insights into your health metrics. These tools are designed to help you understand your body and make informed decisions.
Calculate your Body Mass Index to understand if you're in a healthy weight range for your height.
Estimate how many calories you need each day based on your age, weight, height, and activity level.
Find out how much water you should drink daily based on your weight and activity level in the Australian climate.
Disclaimer: These calculators provide estimates for general informational purposes only. They are not intended as medical advice. Individual needs vary based on many factors. Please consult with a healthcare professional or Accredited Practising Dietitian for personalised recommendations.
Eating well doesn't have to be complicated. Discover easy ways to nourish your body with wholesome foods that fit your lifestyle.
Learn about the five food groups and how to create balanced meals that fuel your body with essential nutrients.
Water is essential for every function in your body. Discover how much you need and creative ways to stay hydrated.
Keep your energy levels steady throughout the day with nutritious snacks that satisfy and nourish.
Develop a healthier relationship with food by eating mindfully and listening to your body's hunger cues.
Healthy living extends beyond what's on your plate. Embrace a balanced lifestyle that supports your overall wellbeing.
Regular physical activity is crucial for maintaining health. Find activities you enjoy, whether it's walking, swimming, cycling, or dancing. Aim for at least 30 minutes of moderate activity most days of the week.
Quality sleep is fundamental to good health. Adults need 7-9 hours per night. Create a relaxing bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
Chronic stress impacts both physical and mental health. Practice stress-management techniques like meditation, deep breathing, yoga, or spending time in nature.
Strong social connections contribute to better health and happiness. Make time for family and friends, join community groups, or volunteer for causes you care about.
Spending time outdoors offers numerous benefits. Sunshine provides vitamin D, fresh air boosts mood, and nature reduces stress. Aim for at least 15 minutes of sun exposure daily.
Balance your screen time with real-world activities. Set boundaries around device use, especially during meals and before bed. Consider regular digital detoxes.
Plan ahead: Dedicate time each week to plan your meals. This saves time, reduces food waste, and helps you make healthier choices.
Batch cooking: Prepare larger quantities of staples like grains, proteins, and roasted vegetables to mix and match throughout the week.
Keep it simple: You don't need complicated recipes to eat well. Simple, fresh ingredients prepared with basic cooking methods are often the best.
Stock your pantry: Keep healthy staples on hand like canned legumes, whole grains, olive oil, herbs, and spices.
Shop the perimeter: Fresh produce, dairy, meat, and fish are usually around the edges of the supermarket.
Read labels: Check ingredient lists and nutritional information. Choose products with fewer additives and less added sugar.
Buy seasonal: Seasonal produce is fresher, tastier, and often more affordable.
Don't shop hungry: You're more likely to make impulse purchases and choose less healthy options when hungry.
Start small: Make one or two changes at a time rather than overhauling everything at once.
Focus on addition, not restriction: Think about adding more nutritious foods rather than just eliminating things.
Be patient with yourself: Building new habits takes time. Don't be discouraged by setbacks.
Find what works for you: There's no one-size-fits-all approach. Experiment to find what suits your lifestyle and preferences.
Dive deeper into nutrition, wellness, and healthy living with our comprehensive articles written for Australians.
Understand the psychology behind emotional eating and discover practical strategies to develop a healthier relationship with food.
Read More →Explore the benefits of plant-based eating and learn how to incorporate more plants into your diet while meeting all nutritional needs.
Read More →Learn how glycemic index affects your energy and health, plus discover the best low-GI food choices available in Australia.
Read More →Get answers to common questions about healthy eating, using our tools, and making sustainable lifestyle changes.
Our calculators use well-established formulas recognised in the health and nutrition field. The BMI calculator uses the standard formula (weight in kg divided by height in metres squared), the calorie calculator uses the Mifflin-St Jeor equation, and the water intake calculator follows general hydration guidelines adapted for the Australian climate. However, these tools provide estimates for general informational purposes only. Individual needs can vary significantly based on factors such as metabolism, health conditions, medications, and specific fitness goals. We always recommend consulting with a healthcare professional or Accredited Practising Dietitian for personalised advice tailored to your unique circumstances.
The Australian Dietary Guidelines are developed specifically for our population by the National Health and Medical Research Council. They take into account the unique aspects of Australian food supply, our multicultural food environment, and the specific health concerns affecting Australians, such as higher rates of certain cancers and heart disease. The guidelines emphasise foods that are readily available in Australia, including our abundant fresh produce, seafood, and lean meats. They also consider our climate, which affects hydration needs and seasonal food availability. Additionally, the guidelines provide specific recommendations for different life stages, activity levels, and cultural food preferences relevant to the Australian population.
The key to sustainable dietary change is starting small and building gradually. Rather than overhauling your entire diet at once, focus on making one or two simple changes at a time. For example, you might start by adding an extra serving of vegetables to your lunch, or swapping sugary drinks for water. Once these changes become habitual (usually after 2-4 weeks), add another small improvement. Our blog articles on building healthy habits and meal prep strategies provide detailed, practical guidance for making changes that stick. Remember, nutrition is not about perfection—it's about making better choices more often. Use our free calculators to understand your baseline needs, then work from there with achievable goals.
The Australian Dietary Guidelines provide evidence-based recommendations on the types and amounts of foods we should eat for health and wellbeing.
Visit Eat For Health →A trusted source for nutrition information, healthy recipes, and educational resources for Australians.
Learn More →Comprehensive health information from the Victorian Government, covering nutrition, fitness, and lifestyle topics.
Explore Resources →Recommendations on physical activity and exercise for different age groups and life stages.
Get Active →Weigh It Up is Australia's trusted online resource dedicated to helping you make informed decisions about healthy eating and lifestyle choices. Founded with the mission to make nutrition and wellness accessible to all Australians, we provide evidence-based information, practical tips, and expert advice to support your health journey.
In a world filled with conflicting information about diet and health, Weigh It Up cuts through the noise to deliver clear, practical guidance that you can apply to your daily life. Our content is based on the Australian Dietary Guidelines and current nutritional science, ensuring you receive accurate and relevant information tailored to the Australian context.
We believe that healthy eating shouldn't be complicated or restrictive. Our approach focuses on balance, variety, and sustainability – helping you develop lifelong healthy habits rather than following short-term fads. Whether you're looking to improve your nutrition, find healthier recipes, understand food labels, or simply learn more about wellness, Weigh It Up is here to guide and support you.
Our comprehensive content covers everything from basic nutrition principles and meal planning strategies to lifestyle tips for managing stress, improving sleep, and staying active. We understand that health is more than just what you eat – it's about creating a balanced lifestyle that supports your physical, mental, and emotional wellbeing.
Weigh It Up serves individuals and families across Australia, providing accessible information that empowers you to take control of your health. We're committed to helping Australians build healthier relationships with food, make informed choices at the supermarket, and create sustainable habits that last a lifetime. Join us on the journey to better health and discover how small, positive changes can make a significant impact on your overall wellbeing.