Many of us snack too much, don’t snack enough or just don’t know what the best snack to choose is. Different snacks and the frequency of snacking very much depends on what your health and diet goals are. If you aren’t sure, probably best to go see a dietitian so they can help you navigate …
Top 5 Grab n’ Go Snacks that are Dietitian Approved! Read More »
Most of us are in need of quick and easy meals throughout the week. Often we get caught up with the idea that people need to spend hours in the kitchen to prepare a ‘healthy’ meal. The good news is that you don’t need to! There’s so many food products out there to make your …
Quick and Easy Meals: Steamed Vegetables and Asian Style Salmon Read More »
Most of us out there are living busy lives. Working five days a week, looking after kids, after school activities or balancing Uni and part time work. People than feel over loaded and unable to find time to cook or prepare healthy meals. What if I told you could still have quick, easy and nutritious …
It’s time to talk about the elephant in the room.The companion that’s always at our dinner table.The hidden component in most of our packaged foods. Salt.Pink Himalayan salt.Table salt.Sea Salt. At the end of the day, it’s all salt. Why should I reduce my salt intake? Most Australians are already having too much salt in …
You can have your cake and eat it too! Or in this case chocolate. Easter is right around the corner and recently lots of people have been asking if its okay to eat chocolate. What about my diet? People who feel they are on a diet may feel they are missing out around Easter especially …
Dietitians Top Chocolate Picks and Tricks for this Easter! Read More »
Looking for something easy and delicious to serve with your fish this Good Friday? Look no further! Serves 4-6 Ingredients 250g pearl (Israel) Cous Cous Spray olive oil Masterfoods No Added Salt Garlic and Herb seasoning 100g feta pepper and salt 1/2 capsicum diced 2 large handfuls baby spinach 1 punnet of cherry tomatoes 200g …
Last week Australia shined a spotlight on International women’s day (Whop Whop!) and with March being National Endometriosis awareness month, we thought we would highlight the ever confusing condition: Endometriosis. This complex condition is poorly understood. With lots of confusion around what you should be eating if you have endo. What’s Endo? According to Endometriosis …
Your Guide on What to Eat for Managing Endometriosis Read More »
There is a tonne of pressure on parents these days to provide endless healthy lunchbox options, package free, sugar free, preservative free and colourful (insert eye roll). For those without mad kitchen skills, or who just do not want to spend precious weekends prepping lunchbox or for those who have a fussy eater this can …
This savory school lunch is a crowd pleaser that can be modified to be made with or without the added seeds and veggies- they are delicious either way! Ingredients 2 cups macaroni pasta 3/4 cup milk of choice 1 tbs plain or tapioca flour 1/2tbs white chia seeds Extra virgin olive oil 1 cup cauliflower …
Healthier Mac and Cheese Muffins (Lunchbox Friendly) Read More »
Ingredients 4 capsicums (any colour) 1/2 onion 1 tomato 500g extra lean beef mince garlic powder gound fennel chilli powder salt and pepper 200g macaroni pasta 80g tinned corn drained and rinsed 250g tomato salsa grated cheese or parmesan to top 1 tbs extra virgin olive oil Method Cut the top off the capsicums to …
This delicious salad is one is perfect for those catering to those with intolerance’s this Christmas. This version makes a large salad for serving a crowd, divide recipe by half for a smaller group. Ingredients 2 cups white long grain rice (uncooked) 1 red apple 1 Spanish onion 1 green capsicum 1 red capsicum 80g …
Nutritional claims on the packaging No Added Sugar, 2g total sugar, 11g protein, 0 nasties, a taste two good to be true Nutrition Label Energy 315Kj per 150g serve which is very low for a yoghurt Protein 11.3g per serve which is good for a non-Greek yoghurt Carbohydrate total: 3.3g per serve, the lowest I …
Choosing either a lower carb or a low alcohol beer means you will end up consuming less kilo joules which is great if you are keeping an eye on your weight, but which is better? A low carb beer is not low in alcohol in fact they are usually full strength; however a low carb beer …
Your Guide to a Healthier Beer: Lower Carb or Lower Alcohol? Read More »
Attention residents of Wagga! The cold of winter is well and truly finished and it is time to get out and about! One of the most common statements dietitians are currently hearing from clients is: “Since COVID I have gained a bit of weight” These changes in our waistline are often accompanied not only by …
Save this super easy throw together meal that is great for familys Ingredients• 500g bag of gnocchi•Large jar of passata sauce (I use the Italian herbs version)•2 cups any mixed veg, I used red onion, cauliflower, pumpkin, zucchini, capsicum, carrot• 1 large chicken breast• 2 rashers of short-cut bacon• I cup shredded cheese Method ~ …
Meeting nutrient and energy requirements when appetite is low can be difficult and often results in unintentional weight loss. Some reasons appetite may be reduced can be: nausea, medication changes, illness, chewing or swallowing difficulties, depression and anxiety and stress. Eat small amounts regularly Grazing or eating smaller amounts every 2 hours is the best …
Healthy Eating Without Breaking the Budget Do you find yourself headed to the shops daily or second daily to replenish food stocks, are you losing track of how much you are spending or choosing unhealthy choices more often because you believe eating healthy is more expensive? Here are our tips to get yourself back on …
Constipation is a common problem that affects around 1 in 7 people. Constipation is the passing of hard, dry bowel motions (stools) that may be infrequent or difficult to pass. The most common causes of constipation include a change in routine, medications, not enough fibre in the diet, not enough fluids, and a lack of …
It likely comes as no surprise that coffee is one of the most popular drink choices in the world, however people seem to have mixed views on if this high caffeine drink is good for us, bad for us or neutral. It irks me when I drink my morning coffee and people say to me …
Ingredients 400g tinned black beans, drained and rinsed well 1 cup whole rolled oats 1/2 cup dark chocolate chips, plus another 1/4 cup to top 1 large egg 3 tbsp extra virgin olive oil 1/2 cup milk 1/4 cup unsweetened cocoa powder 2 tbsp brown sugar 2 tsp vanilla extract 1 tsp baking powder Pinch …
Snacks are important for many different reasons including fuelling a workout, meeting nutritional targets for fruit and fairy and most importantly keeping you satisfied until then next meal. A lot of people ask what they should have for a healthy snack outside of boring old fruit and nuts. Snacks can vary a lot in healthfulness, …
Ingredients 2 salmon fillets 1/4 cup basil leaves 1 cup parsley 1 tsp lemongrass paste 1/4 lemon juice 2 garlic cloves 1/4 cup extra virgin olive oil 1/2 tbs honey salt and pepper as desired Method Pre-heat oven to 180 degrees celcius combine all ingredients (except the salmon) and blitz with a stick blender or …
Menopause is the name given to the period in a women’s life where menstruation stops. This usually occurs around the age of 45-55 and is associated with the end of fertility and hormone changes which can cause a range of side effects with some women suffering more than others. Changes to body weight and central …
Navigating Weight and Other Nutrition Changes in Menopause Read More »
Ingredients 6 green raw prawns (de-shelled) 1 corn cob, cobs removed 1 small potato, cut into cubes 6 cherry tomatoes handful of parsley 1 clove of garlic crushed 1 spring onion, sliced thinly 2 tsp smoked paprika 2 tsp ground cumin 1/2 tsp chili flakes 1 lemon, juiced salt & pepper olive oil Method 1. Marinate the …
This salad can be made for one or easily multiplied to feed a crowd! Ingredients (to serve 1) 125g tin of chickpeas, rinsed & drained 1/8 of a red onion sliced 6 black olives sliced 50g feta diced 1/8 capsicum finely diced 8 cherry tomato’s halved 1 large handful of spinach 1 tsp balsamic vinegar …
Ingredients 500g lean lamb mince 1 egg whisked 1/2 cup wholemeal bread crumbs or almond meal 3 cloves garlic crushed 2tsp ground cumin 1tsp ground coriander 1/2 spanish onion finely diced Greek yoghurt and salad of choice to serve Method Heat a large frying pan with olive oil or alternatively, BBQ Combine lamb, onion and …
It’s national iron awareness week! Most of us know we need iron but do you know what it does? Why do some people have too much while other people struggle to get enough? Keep reading for all the answers. What is Iron and why do we need it? Iron is needed used by all the …
This easy breakfast, lunch or dinner recipe is a great example of volume eating- filling without the excessive kilojoules! Ingredients 2 eggs 2tbs milk of choice 1tbs extra-virgin olive oil 2 tsp slices sping onion cracked black pepper 1/2 tomato diced 2 tbs diced capsicum 1/4 diced avocado Small handful of shopped spinach Method Heat …
The Volumetrics diet is based on the concept of eating larger portions of foods that are low in kilojoules and water and are high in fibre- leading to a longer lasting feeling of fullness. The principle behind this is not new and dietitians have been bulking-out meals with low kJ vegetables and snacks in their …
A lot of people utilise online meal plans for convenience and to take the thinking out of nutrition. These types of plans can be costly with groceries being up to $200 per person/week and don’t take into consideration your individual preferences or lifestyle. Peta has reviewed 4 common meal plans that are used by our …
Nutrition Panel At 290kJ per serve, at first glance it appears that this chocolate is a lot lower in energy than regular chocolate, however there are 3 serves in this small bar alone! We know that most people are going to assume that a serve is a whole bar, particularly due to its small individual …
Health Food Aisle Product Review: Well Naturally Sugar Free Chocolate Read More »
Baby led weaning (BLW) or feeding refers to an infant feeding method where infants around 6 months of age feed themselves finger foods, as opposed to being offered purée as a first food. The traditional feeding method is a progression starting with spoon fed purees progressing to a thicker consistency, lumpy foods then solids over …
Introducing Solids: Baby Led Weaning and Spoon Feeding Read More »
This recipe is packed full of vegetables, and a great family meat free meal option, with added spaghetti for the little ones. Ingredients 1x onion- diced 2 carrots 3 garlic cloves finely chopped or crushed 1 zucchini- diced 2 celery stalks- sliced 2 handfuls of baby spinach 2x 400g tins of cannellini beans rinsed and …
There are 13 frozen meals in the Annabel Karmel frozen meal range, all aimed at 1 to 4-year olds and with varying nutrition panels. What they all have in common is their nutritional claims and the age range they are aimed for. We have based this review on the macaroni cheese meal option. Nutrition Claims …
Product Review: Annabel Karmel Frozen Toddler Meal Read More »
Knowing when to introduce solids to your baby can be confusing, especially for first time mums and dads. Introduction of allergens is often done incorrectly or out of date practices are being still being carried out. The question is, when is the right time? 4 months or 6 months? And should we delay introducing cow’s …
When to Introduce Solids and Allergens to Infants Read More »
These easy to make bites are a great way to merge fruit into a treat and may be great for little ones who are learning to love fruit or for bigger people who love a sweet snack! Ingredients Fruit of choice, banana and strawberries work well dark chocolate melts~ 1/2 cup peanut butter, I used …
Nutrition Claims No added sugar Vegan Friendly Gluten Free All natural (this does not necessarily mean healthy) Nutrition Panel Energy: at56kJ per serve this is quite low, as to be expected for a stir-fry sauce. Protein: 0.3g per serve, again we are not expecting the sauce to be a good source of protein. Sugar (Target …
Product Nutrition Review: Celebrate Health Stir-Fry Sauce Read More »
Product overview: 2 vegan burger patties/ package, coming in Moroccan and Mexican flavours. Nutrition Claims Vegan Very high in fibre Loaded with black beans/corn, jalapeno peppers and paprika (Mexican) Loaded with carrot, chickpeas, zucchini, and spices (Moroccan) 4.5 health stars Nutrition Panel Energy: At 1450kJ (Mexican) and 1170kJ (Moroccan) per serve (1 patty), these are …
I saw these in Woolworths a few weeks ago but did not give them a good look until one of my clients mentioned they had been eating them regularly. There are 6 stir fry varieties in Woolworths new Cook stir fry kit range in the meat section of the supermarket including beef, chicken, and pork …
Nutrition Panel The allocated serving size of these chips is 33g or about 13 chips, if you stick to that amount the energy amount is ok for a snack- comparable to the serving size and energy of standard chip brands. The saturated fat is 3g/100g, just meeting guidelines of under 3g/100g and the sodium is …
Reviewing the Health Food Aisle: Sunrice Brown Rice Chips Read More »
