15 ways to stay healthy and stay on track on Australia Day + Recipes

You’ve just got past the Christmas & New Year festivities and made a plan to have a healthy start to the new year, then Australia Day hits!
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You’ve just got past the Christmas festivities and made a plan of having a healthy start to the new year, then Australia Day hits! The day that’s associated with scoffing on snags and downing beer.

Fear not, you don’t have to give up your New Year resolutions, and you don’t have to hide in your bed for the day either.

Jump ahead to find:

You can enjoy the celebrations AND also stay on track. Here’s how…

15 ways to stay on track this Australia Day

1. Start your day with exercise

10 ways to stay on track with your weight loss goals on Australia Day

You’re going to feel less guilty if you workout first thing in the morning. Chances are, after your celebrations you won’t want to hit the exercise.

2. Don’t skip breakfast

Tuna Omelette breakfast for dinner

If you’re heading out for lunch then it’s imperative that you have a good, healthy breakfast. Otherwise, the unhealthy burgers and sausage sizzles may tempt you and you could overeat the bad stuff and set yourself back.

This Tuna Omelette from the 28 Day Weight Loss Challenge is delicious and really easy.

Or check out these fantastic breakfast for dinner ideas.

3. Chose healthier options

Fresh Chicken Caesar Salad

You don’t have to load up your plate with everything from the BBQ! Maybe you can fill yourself up with a nice salad and a few pieces of meat. Or cut back on the burger buns and instead have a healthier potato salad.

Check out our Better For You Chicken Caesar Salad recipe here.

4. Eat slowly

How to stay on track this Australia Day!

There’s no race to eat everything on the table. Take your time, pace yourself and eat slowly. This way, you’re less likely to overeat.

5. Watch your portion sizes

There may be a heap of food on offer, but try not to let your eyes be bigger than your stomach and eat sensibly.

6. Have healthier drink alternatives

Why-Drinking-Water-With-Lemon-Can-Help-Weight-Loss-1

Just because it’s Australia Day, you don’t have to knock back the booze like it’s no tomorrow! Have soda water in between beers or try drinking sparkling water with lemon or lime wedges in them to help quench your thirst.

Nutritionist shares her top 10 low-calorie Alcoholic drinks

7. Play activities

There’s nothing more Aussie than a day at the beach playing cricket!

Bring a bat and ball with you and get your friends and family involved. This is what we call exercising while celebrating!

8. Go to bed early

Get home at a reasonable time. That way, you’re less likely to overeat or overdo it on the beverages. Plus, if you have had a few alcoholic drinks, you won’t have a hangover in the morning the earlier you go to bed. Win, win!

9. Workout the next day

If you have had a few treats, then make sure you make a point of working out the next day. You’ll feel better for it.

9. Be the designated driver

6 tips for having a HEALTHY Australia Day

If you are out and about with your family and friends, it doesn’t mean you have to drink alcohol such a beer, which is bloating and full of calories.

Instead, opt to be the designated driver. So you don’t have to miss out on the fun but also have an excuse not to drink.

What’s more, have healthy drinks like soda water flavoured with some lemon slices, berries or a dash of fresh juice, rather than sugar-filled soft drinks.

10. Head to your local park or beach

Go to a local park or the beach and have a picnic. Then get everyone active and play a game of cricket, kick the footy, go for a swim or play chase with the kids.

11. Make your own healthy BBQ meals

Dad Friendly Beef Burgers

Just because it’s Australia Day and most people have a BBQ, that doesn’t mean you have to eat all the unhealthy burgers and sausages on offer. Why not try brining your own healthy dish. Or if you’re throwing a Australia Day party then make everything healthy!

This healthy, dad-friendly burger recipe is so quick & easy to prepare that the kids can help! Get the full recipe here.

12. Opt for lean meats or seafood

Chilli, Lime and Coconut Prawn Skewers

Choose lean meats or seafood for your barbecue and flavour with homemade marinades using herbs and spices rather than pre-prepared sauces that are often loaded with sugar, salt and additives.

Get the recipe for our Chilli, Lime and Coconut Prawn Skewers here.

13. Check the labels for sugar

Choose sugar-free tomato or barbecue sauces for your snags to avoid sugar overload.

14. Have a healthy dessert

Healthier Australia Day Lamingtons

Thankfully, Australia Day is in the summer. Ditch the sugary pavlovas and have fruit for dessert! Alternatively, you can try making our healthy lamington alternative!

Check out our delicious and healthier lamington recipe.

15. Make your own healthy meals and snacks

If everyone is bringing a dish to your event, then why not make your own healthy snacks or meals and bring them with you?

7 delicious healthy Australia Day recipes

1. Prawn, Mango & Avocado Salad

10 ways to stay on track with your weight loss goals on Australia Day

INGREDIENTS

  •  1/2 clove garlic
  • 1 spring onion
  • 1/4 avocado
  • 1/4 mango
  • 3 banana prawns, raw
  •  1/4 teaspoon extra virgin olive oil
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon water
  • 1 cup mixed lettuce leaves
  •  2 teaspoons lemon juice

METHOD

  1. Heat a barbecue plate or grill pan to high heat.
  2. Peel and chop garlic and spring onion. Cube avocado and mango.
  3. Remove the legs and shells from the prawns.
  4. Add oil to the barbecue plate/grill. When hot add the prawns and cook for 2-3mins on each side. A minute or so before the prawns are ready add the garlic and spring onion. Then add the chilli sauce and water until everything is sizzling and combined well.
  5. Once the prawns are cooked through and sticky and the liquid has reduced remove from the heat and set aside.
  6. In a serving bowl, toss together salad leaves, avocado and mango. Squeeze over lemon juice. Place prawns on top to serve.
    214cals 

2. Healthier Hot Dogs

INGREDIENTS

  • cooking oil spray
  • 1 lean sausage of choice
  • 1 wholegrain roll
  • 1 teaspoon Dijon mustard
  • 1 tablespoon, grated reduced-fat cheddar cheese
  • 1/2 tomato, sliced
  • 1/2 cup baby spinach

METHOD

  1. Spray a non-stick pan with cooking oil spray and cook sausage over medium heat for approximately 10 minutes.
  2. Grate cheese and slice tomato.
  3. Cut bun in half and toast under griller.
  4. Top bun with tomato, spinach, sausage, cheese and mustard.

409 cals

3. Coconut Ice Blocks

10 ways to stay on track with your weight loss goals on Australia Day

INGREDIENTS

  • 1/3 cup reduced-fat coconut milk
  • 1 teaspoon Natvia
  • 1/4 teaspoon cinnamon
  • 1 tablespoon shredded coconut

METHOD

  1. Combine all the ingredients in mixing bowl.
  2. Pour into an icy pole mould (depending on the size of your moulds you may need more than one mould per serve). Freeze until solid for 3-4 hours.

4. PRAWN, MANGO & AVOCADO SALAD

PRAWN SALAD

Prep Time: 5 mins Cooking Time: 10 mins

A healthy and really easy-to-prepare salad that is loaded with healthy ingredients to make it a satisfying meal, not just a side dish. Enjoy the flavours of an Australian summer with this recipe.

Ingredients (Makes 1 serve)

  • 1/2 clove garlic (1.5 grams)
  • 1 spring onion (15 grams)
  • 1/4 avocado (30 grams)
  • 1/4 mango (50 grams)
  • 3 banana prawns, raw (60 grams)
  • 1/4 teaspoon extra virgin olive oil (1.25 mls)
  • 1 tablespoon sweet chilli sauce (20 mls)
  • 1 tablespoon water (20 mls)
  • 1 cup mixed lettuce leaves (30 grams)
  • 2 teaspoons lemon juice (10 mls)

Method

  1. Heat a barbecue plate or grill pan to high heat.
  2. Peel and chop garlic and spring onion. Cube avocado and mango.
  3. Remove the legs and shells from the prawns.
  4. Add oil to the barbecue plate/grill. When hot add the prawns and cook for 2-3mins on each side. A minute or so before the prawns are ready to add the garlic and spring onion. Then add the chilli sauce and water until everything is sizzling and combined well.
  5. Once the prawns are cooked through and sticky and the liquid has reduced remove from the heat and set aside.
  6. In a serving bowl, toss together salad leaves, avocado and mango. Squeeze over lemon juice.
  7. Place prawns on top to serve.

5. FAUX-TATO SALAD

faux potato salad

Prep Time: 15 mins Cooking Time: 10 mins

This salad uses cauliflower instead of potatoes for a lighter version of a barbecue salad favourite.

Ingredients (Makes 1 serve)

  • 1 cup cauliflower (100 grams)
  • 1 free-range egg (50 grams)
  • 1/2 stalk sliced celery (20 grams)
  • 1/8 finely chopped red onion (12.5 grams)
  • 1 tablespoon reduced-fat mayonnaise (20 grams)
  • 1 teaspoon Dijon mustard (4 grams)
  • Salt
  • Pepper

Method

  1. Chop the cauliflower into florets and simmer on the stovetop or microwave until tender, approximately 5 minutes.
  2. Drain and rinse with cold water to prevent any further cooking.
  3. Hard boil egg in a saucepan of boiling water. Remove from the water, allow to cool slightly then peel and slice.
  4. Combine cauliflower in a serving bowl with the celery, onion and sliced hard-boiled egg.
  5. Combine the mayonnaise and Dijon, season with salt and pepper.
  6. Spoon mayonnaise mixture over the cauliflower salad and stir gently to combine. Chill in the fridge for approximately 10 minutes before serving.

6. LAMB & HUMMUS BURGER

lamb burger

Prep Time: 5 mins Cooking Time: 10 mins

This recipe is perfect for a family barbecue. Make the lamb patties ahead of time and refrigerate until ready to cook on the barbie.

Serve with some delicious hummus or your own favourite toppings. Using wholegrain buns, lean mince and lots of fresh salad makes these burgers a healthy choice.

Ingredients (Makes 1 serve)

  • 100 grams of lean lamb mince
  • 1 tablespoon finely chopped mint leaves (5 grams)
  • 1/8 finely chopped red onion (12.5 grams)
  • Salt
  • Pepper
  • Cooking oil spray
  • 1 tablespoon hummus (20 grams)
  • 1 whole grain roll (80 grams)
  • 1/2 cup mixed lettuce leaves (15 grams)
  • 1/2 sliced tomato (50 grams)

Method

  1. Combine lamb mince with mint and red onion. Season with salt and pepper and then form into a burger patty shape (one per serve).
  2. Lightly spray a non-stick fry pan with cooking oil spray over medium-high heat. Cook the lamb patty for approximately 5 minutes on both sides until cooked through.
  3. Cut the bread roll(s) in half and spread one side with the hummus.
  4. Top with lamb patty, slices of tomato, lettuce leaves and other half of the roll on top to serve.

7. KANGAROO WITH BEETROOT & FETA

kangaroo salad

Prep Time: 5 mins Cooking Time: 13 mins

Kangaroo is a great protein to use as it’s high in iron, lean and inexpensive to buy. Combined with beetroot slices and lots of greens, you’ve got an easy to make Australia Day meal that the whole family will love.

Ingredients (Makes 1 serve)

  • 150 grams of kangaroo fillet
  • Cooking oil spray
  • 1 cup baby spinach (30 grams)
  • 1 cup tinned beetroot slices, drained (180 grams)
  • 1 tablespoon reduced-fat feta (20 grams)
  • 2 teaspoons balsamic glaze (10 mls)

Method

  1. Lightly spray a non-stick fry pan with cooking oil spray over medium-high heat and pan-fry the kangaroo for 3 – 4 minutes each side until medium rare (or cooked to your liking). Allow to rest for 5 minutes then slice.
  2. Place spinach on a serving plate and top with slices of beetroot.
  3. Add kangaroo and crumble feta over the top. Drizzle with balsamic glaze to serve.

Final tips for having a healthy Australia Day

  1. Spend time with your family and friends, enjoy the great Australian weather and get outdoors.
  2. Go to a local park or the beach and have a picnic. Then get everyone active and play a game of cricket, kick the footy, go for a swim or play chasey with the kids.
  3. Use lots of fresh fruit and vegetables in your salads and sides to fill you up with loads of nutrients and fibre.
  4. Choose healthy drinks like soda water flavoured with some lemon slices, berries or a dash of fresh juice, rather than sugar-filled soft drinks.
  5. Choose lean meats for your barbecue and flavour with homemade marinades using herbs and spices rather than pre-prepared sauces that are often loaded with sugar, salt and additives.
  6. Choose sugar-free tomato or barbecue sauces for your snags to avoid a sugar overload.

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