Health & Wellbeing

Running on empty? Healthy food will keep you going longer and save you money!

For some handy tips, you can also view Incolink Cooking with Apprentices on our YouTube channel. Click here to watch now


Incolink Healthy Meal Tips booklet

Stumped for ideas on healthy meals? Incolink has developed a meals booklet specifically for apprentices.

Click here to download your free copy from our website


Fuelling your body with healthy and nutritious food will give you the energy to get through your day. Eating healthy food will not only make you feel great, but it can also save you some money. If you pack your lunch every day you can save up to $1500 a year! All it takes is a bit of planning to organise your meals in advance. Early morning starts do not leave a lot of time to prepare your lunch and snacks for the day, so it’s best to do it ahead of time.

Here is an example of food you can pack to give you a healthy cooler bag:

  • Breakfast
    • Food
    • Food
  • Smoko
    • Food
    • Food
    • Food
    • Food
  • Lunch
    • Food
    • Food 130g
    • Food
    • Food 2 fruits
  • Snacks
    • Food
    • Food 6 biscuits
    • Food 3 slices
    • Food

How much sugar is in it?

  • Orange Juice Drink 10½ teaspoons of sugar
  • Coca-Cola Drink 16 teaspoons of sugar
  • V-Energy Drink Drink 13 teaspoons of sugar

What can you do to optimise your wellbeing?

Talk to someone, find someone who will listen without being judgmental. It’s unhelpful to pressure someone to ‘snap out of it’ or ‘harden up’. Speak about the issue so that you or the other person do not have to go through it alone.

Exercise and eat well to keep your body functioning as it should:

  • Aim for 5 serves of vegetables and 2 serves of fruit per day
  • Aim for at least 30 minutes of exercise on most days of the week

Relax, include time out to do something you enjoy for yourself, e.g., fishing, watching TV, going to the movies, catching a band etc.

Sleep, experts recommend 8 hours of uninterrupted sleep for adults to help you cope with stress.

Avoid overuse of alcohol and other drugs.

Find support, gather resources to assist you in coping with issues affecting you. This may involve talking to friends, family, professionals etc.


45% of adult Australians aged 16-85 will experience a mental disorder at some point in their lives. That’s almost half of the population!

Anxiety disorders are most common with 14 percent experiencing symptoms per year. This is followed by depression with 6 percent experiencing symptoms per year. Symptoms of substance use disorders are experienced by 5 percent of the population each year.

Poor mental health can affect an individual's ability to relate with their family, friends, and workmates. It can cause significant distress and disability, and can lead to isolation and discrimination.

Some people with mental health issues may also not be able to fully participate in the workforce.

Significant life changes (e.g., starting a new job, death of a loved one, financial troubles, relationship problems) are associated with stress which could challenge an individual’s ability to cope. Stress is a commonly used word today, but not all stress is bad. Stress can give people more energy to perform at their best, but too much stress in the long term, or as a result of a short term crisis, can affect your ability to work safely or cope with everyday things in life.

How do you know if you or a mate are stressed?

Sometimes there are changes in someone’s usual behaviour, including:

  • Not talking as much as usual
  • Becoming careless on the job and things starting to go wrong
  • Difficulty concentrating
  • Drinking more than usual
  • Tiredness or loss of energy
  • Sleeping difficulties
  • Getting angry easily or frequently, or becoming violent

What can you do if you think you need help?

  1. Talk to someone – a partner, friend, or with someone you can trust and feel comfortable with
  2. Call Incolink Melbourne (03) 9668 3061 or Regional 1800 337 789 (Freecall available regional areas only, not from Metro Melbourne or mobiles)
  3. Seek help from professional sources