Equilibrium_Nutrition Toolkit_April 2024

NUTRITION TOOLKIT

NUTRITION TOOLKIT WHY IS NUTRITION IMPORTANT FOR HEALTH AND WELLBEING? When it comes to holistic wellbeing, creating strong and preventative foundations has the greatest impact.

Nutrition is one of the core pillars. A knowledgeable and intentional approach to nutrition builds a base for other forms of health and wellbeing: energy production, immune function, mental health, stress management, disease prevention and weight management.

The Australian Bureau of Statistics (ABS) reports that poor diet is linked to physical diseases like coronary heart disease, stroke and diabetes; and also to mental health conditions such as depression and anxiety.

Knowing nutrition means understanding how to fuel your body so you can reach your full potential. Physically, mentally, and socially, promoting longevity, resilience, and performance.

WHAT DOES THIS TOOLKIT PROVIDE? Think of this toolkit like triage. It provides you with foundational knowledge to empower your decisionmaking and understand where you might need further resources, guidance, or professional support.

Use this toolkit as a guide for both self-reflection and approaching the topic of nutrition with others.

THE BUILDING BLOCKS FOR A HOLISTIC APPROACH To begin approaching our diet in a holistic way, we need to understand nutrients, their sources and how to manage the right intake levels for your individual body and lifestyle.

In this toolkit we’ll explore energy in vs energy out, macronutrients, micronutrients, essential vitamins, and minerals. We’ll debunk common food misconceptions and learn why overall balance is key.

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NUTRITION FOUNDATIONS WHY NUTRITION MATTERS IN THE WORKPLACE Research from the Australian Government’s Department of Health indicates that unhealthy lifestyle behaviours, including poor diet, can lead to decreased productivity in the workplace.

Informed nutrition supports professionals to maintain optimal health, energy levels and cognitive function, enabling them to perform at their peak in the workplace and in life.

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ENERGY AND PRODUCTIVITY A well-balanced diet provides the necessary nutrients to fuel the body and brain, helping professionals to stay focused and productive throughout the day.

2. MENTAL CLARITY Nutrient-dense foods can enhance cognitive function, memory, and concentration, essential for effective decision-making and problem-solving.

3. STRESS MANAGEMENT A healthy diet can help regulate stress hormones and improve resilience towards stress.

4. MOOD REGULATION Nutrient deficiencies can contribute to mood swings and irritability while a balanced diet can help stabilise mood.

5. LONG-TERM HEALTH AND LONGEVITY Eating a balanced diet can reduce the risk of chronic disease such as heart disease, diabetes, and high cholesterol.

INFORMED NUTRITION SUSTAIN ENERGY LEVELS ENHANCE PRODUCTIVITY SUPPORT COGNITIVE FUNCTION REGULATE STRESS HORMONES STABILISE MOOD OPTIMISE LONG-TERM HEALTH

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MACRONUTRIENTS, ENERGY INTAKE, VITAMINS & MINERALS MACRONUTRIENTS AND ENERGY INTAKE Protein, fats, and carbohydrates are the macronutrients that fuel our bodies. Proteins repair tissues, fats support vital functions and carbohydrates are the body’s primary source of energy. Being conscious of these macronutrients enables you to craft a balanced diet that nourishes your body efficiently.

Protein can be found in a wide variety of foods, both from plant and animal sources including chicken, turkey, beef, pork, fish, eggs, milk, tofu, green peas, nuts and seeds, beans, lentils and chickpeas.

Carbohydrates can be categorised into two main types: simple (quickly digested and leading to a rapid rise in blood sugar) and complex (taking longer to digest and providing a more balanced release of energy).

PROTEINS

Some simple carbohydrates include honey, soft drinks, lollies, and chocolate.

Complex carbohydrates include whole grains such as brown rice and oats, beans, lentils and chickpeas, starchy vegetables and some fruits like bananas and apples.

Fats serve as a concentrated source of energy and can be found in meat, poultry, cheese and other forms of dairy, olive oil, coconut oil, nuts and seeds, avocado, fatty fish (like salmon, mackerel, and sardines).

CARBOHYDRATES

FATS

BALANCED INTAKE OF MACRONUTRIENTS AND ENERGY

OPTIMISED HEALTH & WELLBEING

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For weight management, a balanced amount of these three macronutrients should total a number of calories that supports the amount burned by the individual person. Understanding the balance of energy intake versus energy expenditure is important for promoting overall health, weight loss, weight gain or maintenance.

ENERGY IN

ENERGY IN

ENERGY OUT

ENERGY OUT

IMBALANCE

BALANCE

VITAMINS AND MINERALS Alongside the main macronutrients, our bodies need a plentiful variety of foods to support micronutrient, vitamin, and mineral intake. Your GP can be the gateway to specialised support and care. They can assess your symptoms, provide care, and refer you to specialised support when needed.

ZINC INTAKE FOR MALES

IRON INTAKE FOR FEMALES

Those with male biology should be conscious of Zinc intake, and those with female biology conscious of Iron.

“In the realm of female health, iron is a mineral of paramount importance, playing a multifaceted role in everything from energy metabolismesources and education on diet and nutrition, we invite you to explore the Equilibrium platform.

“Zinc is an important mineral for male fertility and prostate health. It also supports a robust immune system and healthy cellular development,” Jessica Rothwell, Accredited Dietitian, notes.

“Oysters are renowned for their exceptionally high zinc content, surpassing that of any other food”, she adds. “Meat, fish, and seafood are also excellent choices for obtaining easily absorbed zinc.”

“Easily absorbed Iron is found in meat, fish, and eggs. And less easily absorbed can be found in foods like iron-fortified cereals, tofu, and lentils.”

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FOOD DIARY PERSONAL CHECK-IN This is a great exercise to help you plan your food for your day, and how you need to perform on certain days. After time, you will be able to figure out the type of foods that properly support you physically and cognitively, and your optimal frequency of meals. Tip: take some time during and after your meal to focus on how that meal made you feel.

INSTRUCTIONS Record everything you eat and drink throughout the day.

Be as detailed as possible, including portion sizes and any condiments or toppings used.

Note the time you ate each meal or snack, and make sure you take note of how you felt before and after eating (e.g., hungry, satisfied, bloated, energised, lethargic).

Reflection: After populating your food diary, look back over it and reflect on your eating habits. Are there any patterns you notice? How do certain foods make you feel? Use this information to make small, positive changes to your diet for better health and wellbeing.

BREAKFAST Time:

How I felt before:

Food/Drink:

How I felt after: Additional notes:

Portion Size:

MID-MORNING SNACK Time:

How I felt before:

Food/Drink:

How I felt after: Additional notes:

Portion Size:

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LUNCH Time:

How I felt before:

Food/Drink:

How I felt after: Additional notes:

Portion Size:

AFTERNOON SNACK Time:

How I felt before:

Food/Drink:

How I felt after: Additional notes:

Portion Size:

DINNER Time:

How I felt before:

Food/Drink:

How I felt after: Additional notes:

Portion Size:

EVENING SNACK Time:

How I felt before:

Food/Drink:

How I felt after: Additional notes:

Portion Size:

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FINDING BALANCE DEBUNKING COMMON MISCONCEPTIONS Understanding the significance of nutrition isn’t just about what you eat; it’s about empowering yourself with the knowledge to fuel your body and mind for a balanced life. Often, there are misconceptions that can lead to missed nutrients.

Jessica Rothwell reveals the nutritious reality of 3 commonly misunderstood foods: 1.

“Eating a diverse, nutritious diet with a whole host of macro and micronutrients, means eating wholegrains, vegetables, lean sources of protein and dairy.”

Jessica Rothwell Accredited Practising Dietitian & Accredited Sports Dietitian

EGGS

FINDING BALANCE

Meet the nutrition powerhouse. Just two eggs provide you 82% of your daily Vitamin D requirement, as well as 13 different vitamins and nutrients.

Balance is the foundation for a healthy, sustainable diet. Enjoy a diverse array of foods in moderation, ensuring your body receives all the essential nutrients it needs. Embrace variety, savour your meals mindfully, and prioritise nourishment over restriction.

2. DAIRY Current scientific research shows there is no sign of a direct relationship between dairy and negative health outcomes. Instead, we see low and full fat dairy foods bursting with exceptional nutritional properties such as protein and calcium. These are important for bone health, muscle recovery and digestive health.

3. CARBOHYDRATES Unfortunately, this is a common theme of carbohydrate avoidance in diet culture that can lead to poor relationships with food, body, and energy. Wholegrain carbohydrate foods and pseudo cereals offer an abundance of health promoting qualities. These provide your body and brain with sustained energy and digestive regularity. There is also no evidence to suggest that removing gluten from your diet leads to superior health unless you have been medically diagnosed with coeliac disease.

“It’s crucial to consider your individual nutritional requirements, preferences, and long-term health goals when deciding on dietary patterns that are right for you,” says Jessica, “a balanced, healthy diet is critical for digestive function, mental health and cognitive function and metabolism.”

Jessica also promotes balance in the way of eating regularly throughout the day to maintain consistent energy levels.

“The brain needs 130g of glucose per day to function optimally. When people aren’t getting enough glucose or if they’re going long periods of time without eating, their cognitive capacity is likely to be diminished – meaning they won’t be as sharp. I recommend eating every 3 hours to sustain glycaemic levels (blood glucose levels) and support your cognitive and physical ability to perform.”

By seeking nutritional balance and finding equilibrium, you pave the way for sustained cognitive and physical vitality and performance.

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LEVERAGE EQUILIBRIUM ABOUT EQUILIBRIUM

DIGITAL EDUCATION

Equilibrium is an online program that provides businesses a long-term solution to maximise team performance, improve culture and retain talent, with measurable outcomes.

An on-demand digital resource for learning, featuring proven theoretical health and wellbeing practices to complement professional routines.

THE EQUILIBRIUM PROGRAM

PHYSICAL EXPERIENCE

The Equilibrium Program couples digital health and wellness education with practical sessions to create an engaging and effective wellbeing program that encourages lasting behavior change.

Interactive learnings and immersive experiences at EQ to complement digital learning, provide you with the practical tools to succeed at work and carry through life.

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DISCLAIMER This document has been provided for general information only and must not be relied upon in any way. The information issued by Equilibrium is not intended to be a substitute for obtaining professional medical advice, diagnosis, or treatment. If you are experiencing health concerns, you are encouraged to seek medical advice from an appropriately qualified medical practitioner. While Equilibrium makes every effort to ensure the accuracy of this document, Equilibrium does not guarantee its accuracy, completeness and does not accept responsibility or liability for any injury, loss or damage incurred by use of or reliance on its information. Before relying on this information, you should carefully evaluate it and where appropriate seek professional advice.

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