Food and Nutrition

• Heart Health: A diet rich in fruits, vegetables, whole grains, and healthy fats can lower blood pressure and cholesterol, reducing the risk of heart disease and stroke. 
• Weight Management: Eating nutrient-dense foods helps maintain a healthy weight and reduces the risk of obesity. 
• Stronger Bones and Teeth: Foods high in calcium and vitamin D, like dairy products and leafy greens, support bone health. 
• Improved Digestion: Fibre-rich foods like whole grains, fruits, and vegetables promote healthy digestion and prevent constipation. 
• Lower Risk of Chronic Diseases: Healthy eating can reduce the risk of type 2 diabetes, certain cancers, and other chronic conditions. 
• Boosted Immunity: Nutrients like vitamins A, C, and E, as well as zinc and selenium, help strengthen the immune system. 
• Better Mood: A balanced diet can improve mood and reduce symptoms of depression and anxiety. 
• Improved Memory and Brain Function: Omega-3 fatty acids, antioxidants and other nutrients support cognitive health. 
• Better Sleep: Avoiding heavy, sugary, or processed foods can lead to more restful sleep. 

Check out the websites below for advice on healthy eating, recipes, cooking and more! 

• Australian Guide to Healthy Eating is a practical tool illustrating the recommended proportions of the five core food groups for a balanced diet. 
  • Calculate your daily energy needs, nutrient requirements and recommended number of serves.
• LiveLighter - A public health campaign encouraging healthy eating, physical activity and weight management. 
  • Are you getting your 2 & 5 a day? Take the Fruit and Veg Quiz to find out! Fruit and Veg Quiz 
  • How much junk food sneaks into your week? Try the LiveLighter Junk Food Calculator. Junk Food Calculator 
  • Curious about your health risks? Use the LiveLighter BMI Calculator to check your Body Mass Index and waist measurement. BMI Calculator 
  • Not sure if you're active enough? Enter your details in the Physical Activity Calculator to see how you stack up. Physical Activity Calculator 
  • Find a new recipe
• Crunch & Sip – A school-based initiative promoting daily fruit, vegetables and water consumption among primary school students. 
• Foodbank WA – Provides food relief and access to nutritious food. 
• Diabetes WA  -  Supports and educates individuals to effectively manage and prevent diabetes.  
• Heart Foundation – works to prevent heart disease and improve cardiovascular health. 
  • Learn how to read food labels 

Grow it Local is an initiative to encourage people to grow, share and eat locally grown foods. It’s a celebration of backyard, balcony, community and window-sill farmers across Mandurah. It aims to reuse, reduce waste to landfill and connect the local community.

The City of Mandurah has a blender bike for hire to schools, sporting clubs, community groups, residents and local businesses. The cycle motion powers the blender and is a fun way of encouraging people to get active while blending their smoothie drink. It is a colourful, interactive and fun way to promote and encourage both healthy eating and physical activity.

Please be aware that the City only supplies the blender bike, we do not supply the smoothie ingredients.

The ‘Play it Food Safe’ public campaign aims to reduce the number of foodborne illness cases by changing behaviour and culture around food preparation and storage. For more information, please visit Healthy WA Food Safety.