For many of us, caffeine helps power through the work day on a regular basis. In saying that, the key is to be strategic with your intake. This is because too much caffeine can impact your sleep, mood and digestion. Learn our top tips to manage your caffeine intake.
Read MoreThis recipe is a fast and filling smoothie that doubles as a breakfast or satisfying snack. Raw rolled oats are without a doubt the star ingredient. In their raw form, rolled oats are a rich source of resistant starch, a potent prebiotic that feeds the good bacteria in your gut. When well fed, these bacteria produce beneficial by-products that keep the gut wall strong, protect against cancer and type 2 diabetes, improve insulin resistance… the list goes on! All that for a smoothie that take less than five minutes to make? Count us in.
Read MoreIron is one of the most important nutrients when it comes to your child. It carries oxygen from the air we breathe to every cell in our body. Babies are born with a very small store of iron, just enough to last until around six months old. After this, including iron-rich foods in your child’s diet is incredibly important! Read on to find out why and how.
Read MoreLooking for a grab and go energy boosting snack? These coconut lime bliss balls are the perfect solution. Lime is the hero in this recipe. It pairs perfectly with coconut to create a tasty tropical flavour and provides a good hit of vitamin C. This is key for helping your body absorb the iron coming from the almonds, cashews and dates. What a great way to hit your nutrition goals without giving up taste.
Read MoreDo you feel like you eat “good” all day but come evening you can’t stop overeating? Does this make you worry you don’t have enough willpower? Or, that you are “failing” to eat well? You are not alone! Fortunately, we are here to let you in on a secret: majority of the time, overeating at night is not due to a lack of discipline. Instead, here are the top root causes when it comes to overeating at night.
Read MoreStruggle to get in the recommended five serves of vegetables each day? Try our ricotta frittata which ticks off three of your five per one serve of this recipe! Family-friendly and tasty, this frittata is wonderfully versatile as it is perfect for breakfast right through to dinner, can be chopped into finger food for kids, easily served warm or cold as leftovers and adaptable for those end of week vegetables.
Read MoreThere is a common myth that frozen fruit and vegetables are not nutritious. As Dietitians, we are here to reassure you that frozen produce is just as nutritious (if not more) than fresh. But, if you are accustomed to the crunch, texture and taste of fresh produce, it’s normal to feel unsure about dabbling in frozen alternatives. To help you out, here are five fuss-free ways you can use frozen fruit and vegetables.
Read MoreCottage Pie is one of Australia’s favourite winter warmers so we have made a few Dietitian-approved tweaks to bump up it’s health profile. By mixing lean mince with canned lentils, adding a pack of mixed frozen vegetables and grating extra carrot and zucchini, the fibre and vitamin content is significantly increased without sacrificing taste. This recipe is proof comfort food can be tasty and nutritious.
Read MoreAs parents, we know the importance of eating vegetables. But when it comes to children, this is easier said than done. Do you find yourself struggling to find ways your child enjoys vegetables? Have you resorted to sneaking vegetables into your child’s meals? Read on for our top six Dietitian-approved ways to help your child eat vegetables and actually enjoy them.
Read MoreRoasted chickpeas tick all the boxes when it comes to healthy, tasty and sustainable eating habits. They are easy to make, budget-friendly, full of fibre, plant-based protein, gut-loving prebiotics and iron and most importantly, delicious! With just over four grams of fibre per serve, crank your oven and put those canned chickpeas in your pantry to use with our simple recipe.
Read MoreHave you been told you need to lower your cholesterol levels? Having high cholesterol increases your risk of developing heart disease and stroke. The good news? The food you eat can have a significant positive impact! Here are our top Dietitian tips to reduce your cholesterol naturally through food.
Read MoreAs the weather cools down, it is not uncommon for our vegetable intake to go down with it. The triple down side? Our bodies are especially in need of nutrient-rich vegetables during Winter to fight off colds and infections going around! Enter our Tuscan White Bean and Kale Soup. This recipe is packed full of fibre, prebiotics, vitamins A and C, folate, iron and zinc, all known to keep your immunity in tip top shape. Make a batch (or two) and freeze leftovers for a warm and comforting meal that is sure to get you through Winter.
Read MoreAre you confused about fibre and managing diverticular disease? Are you avoiding nuts, seeds or corn? It isn’t uncommon to hear conflicting messages about what you can or cannot eat. So, let’s sort fact from fiction when it comes to what is best to eat for diverticular disease.
Read MoreThis simple banana ricotta toast is a delicious way to elevate your toast and sneak in an extra serve of fruit. Combining low GI carbohydrates from the whole grain bread and banana, with ricotta for protein and heart healthy fats from walnuts makes this a well balanced meal to keep you feeling fuller for longer. Consider this your cheat version of banana walnut bread!
Read MoreNuts are a powerhouse food packed with a host of health promoting nutrients. They are also incredibly versatile and can be added to almost anything you eat! Read on to learn why we are so nuts about nuts!
Read MoreNeed a quick lunch or dinner which doesn’t compromise on taste? These easy Mexican Quesadillas are a simple go-to when in you’re in a pinch. The canned black beans are a convenient and budget friendly source of protein and fibre which keep this recipe filling and satisfying. Feel free customise your quesadillas with any vegetables you have on hand and add a fun dip on the side to dunk your quesadillas into, such as guacamole, hummus or salsa. Enjoy!
Read MoreFrom a Dietitian’s standpoint, alcohol is an energy dense, nutrient poor drink. Often, it creeps into our diet without us being aware of how much we are actually consuming. Today we invite you to take a moment to check-in with your alcohol intake, consider the following before your next drink and try our bonus Mocktail Sangria recipe.
Read MoreThe humble zucchini slice is a versatile yet simple recipe base for a lunch, dinner or snack. By packing in four different grated vegetables and opting for wholemeal flour, each serve of this tasty slice provides a generous 4g of fibre. Equally amazing hot or cold, serve this slice as a main with a fresh side salad or pack leftovers for a fast fuss-free lunch the next day.
Read MoreWhen asking clients what their goals are, it isn’t uncommon to hear “lose x kg in x months”. In theory, weight loss goals seem simple and incredibly tangible - you can easily measure your weight and track it over time. But if losing a certain amount of weight is a goal you want to achieve, have you ever stopped to ask yourself why? Read on for why focusing on weight and the scales may not be helping you achieve your goals.
Read MoreNothing screams Australia like a tray of freshly baked sausage rolls. Our plant-based take on these Aussie icons makes this recipe lower in saturated fat, and higher in dietary fibre, phytonutrients and healthy fats than the standard sausage roll. What a great way to turn this “soul food” into an every-day staple!
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