Good nutrition is crucial for everyone, but it’s especially important for NDIS participants to support their physical and mental well-being. With the right guidance and tips, you can maintain a balanced diet that supports your unique health needs and goals. Here’s a guide to eating well while using NDIS support for nutritional advice, meal planning, and other essential services.

1. Consult with a Dietitian

One of the best ways to ensure you’re meeting your nutritional needs is to consult with an accredited dietitian, which may be covered under your NDIS plan if it aligns with your goals. A dietitian can assess your health and dietary requirements, helping you create a personalized plan. They can also provide valuable advice for specific needs, such as managing allergies, diabetes, or digestive conditions.

2. Focus on Whole Foods

Building a balanced diet starts with choosing nutrient-dense foods. Whole foods like fruits, vegetables, whole grains, lean proteins, nuts, and seeds are packed with vitamins, minerals, and other nutrients essential for overall health. Whenever possible, aim for a variety of colorful fruits and vegetables to get a broad spectrum of nutrients, including fiber, which supports digestive health.

3. Plan Balanced Meals

A balanced meal typically includes a source of protein, a healthy carbohydrate, and a portion of vegetables or fruits. For example, grilled chicken with brown rice and a side of steamed vegetables provides a good balance of protein, fiber, and energy. If you need help with meal planning, an NDIS support worker or dietitian can assist in designing meals that fit your lifestyle and preferences.

4. Limit Processed Foods and Sugars

Processed foods and high-sugar snacks may be convenient, but they often lack essential nutrients and can contribute to energy crashes, inflammation, and weight gain. To manage a balanced diet, try to limit foods like chips, candy, sugary drinks, and packaged baked goods. Instead, opt for healthier snacks like fruit, yogurt, or nuts, which offer more long-lasting energy and fewer empty calories.

5. Stay Hydrated

Proper hydration is vital for physical and mental health. Aim to drink water regularly throughout the day, and be mindful of any beverages high in sugar or caffeine, as they can lead to dehydration. If drinking plain water feels challenging, try adding slices of lemon, cucumber, or mint for a refreshing twist.

6. Make Smart Substitutions

Making small substitutions can have a big impact on your diet over time. For example, try swapping white bread or pasta for whole-grain versions, which provide more fiber and nutrients. Opt for baked or grilled foods instead of fried, and choose lower-fat dairy products if you need to reduce fat intake. These small changes can improve your nutrition without drastically altering your meals.

7. Consider Food Preparation Support

Preparing balanced meals can be time-consuming and challenging, especially if you have mobility issues or limited energy. Some NDIS plans cover support for meal preparation, so speak with your plan manager about options. Assistance with food prep can make it easier to enjoy nutritious meals and avoid relying on takeout or processed foods.

8. Incorporate Healthy Fats

Healthy fats are essential for brain function, hormone production, and overall health. Sources like olive oil, avocado, nuts, seeds, and fatty fish (such as salmon) provide omega-3 and omega-6 fatty acids, which are beneficial for the body. Try to include a small portion of healthy fats in your daily meals to support overall wellness.

9. Monitor Portion Sizes

Eating balanced meals also means being mindful of portion sizes, which can prevent overeating and maintain energy levels. Using a smaller plate or measuring out servings can help with portion control. Your dietitian can provide guidance on portion sizes based on your specific needs.

10. Practice Mindful Eating

Mindful eating involves paying attention to what and how you eat. Take time to savor each bite, avoid distractions like watching TV while eating, and listen to your body’s hunger cues. This approach not only improves digestion but can also help you enjoy your meals more and prevent overeating.

11. Seek Community Support

Cooking and eating can be a social activity, too! Many NDIS participants benefit from community programs or cooking classes where they can learn new recipes and make friends. Check with your local support groups or NDIS representative to see if any group cooking or nutrition workshops are available near you.