Read through our content library below for previews. Once you are ready and you know what you want and simply fill out your selections and press submit.
It was traditionally thought that vegetable oils, such as canola, corn, sunflower and rice bran oil, were the best to cook with. However, recent evidence suggests that Australian extra virgin olive oil (EVOO) is the best option, due to its ability to be heated to high temperatures with cooking and its Polyphenol content. Polyphenols are compounds found naturally in the oil, which are beneficial for your heart and blood vessels. It also offers additional health benefits by enhancing the nutrition we absorb from the food we cook it in.
Bottom line: When buying EVOO, make sure it is made in Australia; the bottle should say ‘cold pressed’. Use this in your pan when lightly frying meats; drizzle it over your meat, potato and vegetables when doing a roast; or use it as a salad dressing, if you like the flavour. You can even bake with EVOO as a substitute for butter.
Say sayonara to hours in the kitchen; you don’t have to be a chef to whip up a decent meal. We’ve gathered some of the most simple, yet nutritious meal ideas to convince you that cooking doesn’t have to be hard!
- Make an omelette using eggs, a dash of milk, your favourite veggies and spices.
- Rustle up a pasta salad with some wholegrain pasta, then add a protein of your choice (e.g., roast chicken or hard boiled eggs), a bunch of chopped vegetables (tomato, cucumber, spinach) and stir through some extra-virgin olive oil.
- Throw some summer fruit in the blender (I’m looking at you, banana, berries and mango), along with some ice cubes, fresh yoghurt, nuts and cinnamon. Blitz and serve.
- Make an Instagram-worthy salad in a matter of minutes: rocket, spinach, tomato, cucumber, avocado, chicken/ boiled eggs and cracker pepper. Drizzle some balsamic vinegar for a tangy touch.
- Try your hand at homemade healthy pizzas. Start with a flat bread (from the supermarket), load it with vegetables (e.g., tomato, onion, rocket, pre-soaked lentils) and a cheese of your choice. Bake it in the oven and - voila! No delivery fee!
- Combine brown rice, black beans, diced: tomato, onions, avocado, a dollop of plain greek yoghurt and you’ve got yourself a Mexican-inspired burrito bowl.
Bottom line: Cooking can be as simple, or as technical as you want it to be. Your dietitian can provide plenty of tips and tricks to match your meals with your lifestyle.
Beware the mid-morning hanger strike. Here’s a bunch of nutritious snack ideas for the office:
1. Keep a bag of trail mix (nuts, seeds, dried fruit) in your desk drawer
2. A serving of greek yoghurt with berries will keep you going until lunch. Buy this in bulk at the beginning of the week.
1: Wash your hands before preparing food
2: Clean your chopping board, utensils and kitchen bench with water and sanitizer
3: Use a separate chopping board if you are working with meat or poultry. You’ll need a second one for chopping for non-meat ingredients, such as vegetables, fruits, bread etc.
4. If you are packing meat or poultry for lunch, make sure it is thoroughly cooked before storing in the fridge or your lunch box.
5: When packing lunch, use an insulated lunchbox/bag (also known as an “esky”) if packing perishable items (one’s that are usually stored in the refrigerator). Add one or two ice-bricks to your lunchbox to keep the contents cold.
6: Wash your hands before eating.
7: If reheating food, cover it to promote even heating.
8: Leftover lunch? If there is no fridge available, throw it away. You don’t want to eat spoiled food.
Bone problems are often associated with the later years but there’s plenty you can do now to ensure the literal support structure of your body (i.e. your skeleton) is kept strong and healthy:
- Adequate calcium intake is essential for bone health. The best source of calcium is dairy foods. If you can’t tolerate dairy, then the next best calcium source is canned sardines. Almonds, dried figs and green leafy veg are also good sources of calcium but you’d need a large quantity of spinach to get the same amount of calcium found in a serve of dairy.
- Vitamin D is essential for helping you absorb calcium. Most of our vitamin D comes from the sun (although the amount varies across age, ethnicity and skin colour), but some good food sources are milk and oily fish such as: salmon, herring and mackerel.
- Regular weight bearing exercise places stress on your muscles and bones, which in turn stimulate repair of your bone.
Bottom line: calcium, vitamin D and weight bearing exercise are essential for healthy bones. If you are concerned about your bone health or simply want to make sure you’re on the right track, book an appointment with your dietitian.
Bottom line: Your dietitian can help you work out the best meal plans and serving sizes to meet your nutrient requirements while pregnant.
It is not uncommon to lose your appetite during illness, medication use or in some cases anxiety and/or depression. Here are our top tips for improving your food intake if you have lost your appetite:
1. Choose energy-rich fluids over water: milk, sustagen (nutritionally complete)
What the heck is a superfood and why do people keep talking about them?... Although we could like to coin particular foods as the superheroes of the plate, the truth is: superfoods is more of a marketing term, rather than a scientific one. Foods like goji berries, chia seeds and kale (to name a few) have grabbed the spotlight due to their high content of antioxidants, omega 3 fatty acids and flavonoids, respectively. However, you don’t have to spend big on so called superfoods to get your daily dose of nutrients. If you eat a healthy, balanced diet with variety in foods, you’re more likely to keep your wallet healthy and your body healthy. If you are concerned about specific nutrients, visit your dietitian.
star system is voluntarily added by food manufacturers; the aim is to help you make healthier decisions at the supermarket. Each item is scored from 0.5 to 5, based on how much energy (calories/kilojoules) it contains as well as positive nutrients (those that are good for our health, such as fibre and calcium) and negative nutrients (those that are not so good for health such as salt and excessive sugar). The higher the stars = (you guessed it) the healthier it is. When you’re doing your supermarket sweep of star ratings, use it to compare similar products, like cereal option 1 against cereal option 2. You wouldn’t use it to compare a protein source (let’s say tinned tuna) to a loaf of bread.
Bottom line: Use the star system to compare similar products and go for the highest number of stars. Ask your dietitian if you are confused about any products.
Science doesn’t have a definitive answer on coconut oil yet; it’s neither bad nor good for your health, but here are the facts:
- Coconut oil is often claimed to be a weight-loss product due to the type of fat it contains and how your body processes it. However, this has not been scientifically validated.
- Coconut oil is high in saturated fat; it was once thought that saturated fat was the culprit behind heart disease. However, the research now suggests that heart disease is much more complicated than just the type of fat you eat.
- In some studies, coconut oil raised “good cholesterol”; however, it’s not superior to fats from avocado, nuts and olive oil, which are well known sources of monounsaturated fat that raise “good cholesterol.”
- Due to its high saturated-fat content, coconut oil is resistant to oxidation and is said to be “more stable”, which is why some people choose to cook with it.
Bottom line: Coconut oil is not an essential part of a healthy diet, nor is it a “proven” health remedy, but if you do like cooking/baking with it, then that is fine. Just make sure you include other sources of healthy fat in your diet.
Sugar has acquired a negative reputation in the news - and to make it more complicated, sugar can go by many names. Agave, maple syrup, honey, coconut sugar, brown rice syrup, barley malt extract, molasses, fructose… [insert all 60!] are all sugars.
Regardless of the name, sugar is a simple carbohydrate -- a source of energy for the body. There is, however, what we call a "healthy source of sugar" – e.g. sugar from whole pieces of fruit.
Sugar from whole fruit, rather than refined, processed goods, can be likened to petrol: fruit is the premium-grade petrol – it is a source of energy, but it also contains nutrients that will help your body "run" better. Added sugar in processed goods is simply a source of energy – lower grade petrol.
The bottom line: Consuming sugar [regardless of the name] can still be part of a healthy diet if consumed moderately and in the context of a healthy diet. If you want to get more bang for your buck - nutrition-wise - choose whole food sources of sugar, such as fruit. Your dietitian can give you more health hacks to help you maintain a healthy diet.
Organic produce is food that has been grown without the use of artificial pesticides, fertilizers, antibiotics and/or genetic modified organisms (GMOs). Eating organic over conventionally grown produce has not been found to result in better nutrition. Some people choose the organic option for sustainability reasons and/or taste preferences; however, this often comes with a hefty price tag.
The bottom line: If you can afford organic produce and it fits your lifestyle, then there is no harm. But opting for commercial fruit and veg can be just as healthy.
Smoothies and smoothie bowls are a growing trend -- but are they as nutritious as they sound? The simple answer: it depends on what you put in them! A nutrient-poor sugar bomb (we’re talking chocolate, honey, ice cream) is not the best option on a daily basis. Choose (or make) those with nutrient rich foods such as spinach, whole fruit and nuts.
The bottom line: you don’t need to liquidize your food to be healthy, but if you choose one with nutrient rich foods [it’s pretty hard to ‘stuff up’ a smoothie], and it fits in with your lifestyle, then the trendy smoothie may just be your go-to. Your dietitian can guide you through choosing the best smoothie ingredients, based on your nutritional requirements.
Bottom line: Your dietitian can help you work out the best meal plans and serving sizes to meet your nutrient requirements while pregnant.
We once thought that the type of fat found in butter was unhealthy for the heart. We now know that particular fats in dairy can actually have beneficial effects on health. This isn’t to say you should pile butter on your morning toast ; it’s still high in calories, and contributes to your daily energy intake, so be mindful of this.
Bottom line: a little bit of butter each day is okay. If in doubt about your portion size, ask your dietitian for advice.
You may have heard this before! Unfortunately, it doesn’t mean that rainbow candy should be part of every meal. However, when you are selecting your vegetables and fruits, try to get one of every colour in the rainbow. This is because different colours signify different nutrients that are found in that particular fruit or veg. Eating different nutrients = getting a variety = the key to a balanced diet. An example of a rainbow plate: red capsicum, green beans, purple carrots, orange sweet potato, yellow squash. Your fruit salad? Orange, kiwi fruit (green), strawberries (red), grapes (purple).
Bottom line: Remember to eat the rainbow!
Kombucha, kimchi, sauerkraut, yogurt, kefir, sourdough bread and miso are all fermented products that contain probiotics – AKA live bacteria. Fermentation involves a number of chemical reactions that take place in the food, over time, following the introduction of these little bugs. Fermented foods have been around for decades; they’ve become a buzz term of late with the increased research and interest in healthy microbiomes. Eating fermented foods, in theory, contribute to a healthy microbiome, since they provide probiotics to the digestive system. One particular fermented food (yoghurt) has been studied in great depth and is an excellent probiotic source to eat on regular basis. For more tailored probiotic sources for you, visit your dietitian.
You’ve heard that eating bacteria can be good for you; you’ve seen the probiotic/prebiotic craze and gut-friendly goodies on the market. But what’s the solution to keeping your “gut bugs” happy? The scientific community is, not yet, conclusive when it comes to the gut microbiome (the ecosystem of bacteria living in your gut, which is key to keeping us healthy and for prevention of numerous diseases) but they are certain on this: eating a minimally processed diet, with plenty of fibre, and a variety of fibre sources, is key to keeping these little guys happy because this essentially feeds them. What does this the mean for you? Eat a variety of vegetables, notably artichokes, asparagus, leeks and wholegrains such as unprocessed oats, oat bran, wholegrain bread, rice which has been cooked and cooled again, legumes (lentils and beans). For more specific advice, see your dietitian for a gut-friendly tailored diet.
Probiotic supplements are capsules filled with billions of live bacterium, and in some cases the nutrients that feed them, aimed at improving your microbiome. Probiotic supplements are often used in the treatment of IBS and IBD (Irritable Bowel Syndrome or Disease) but are becoming more popular for general wellness and health and in some cases, for those with a chronic disease such as Diabetes. If you think a probiotic may be beneficial for you, talk to your dietitian. He/she can help you choose a suitable brand with the right type and amount of bacteria.
Most people can consume enough fibre by following a wholefoods diet – one that is minimally processed and high in fruit, vegetables and wholegrains. Certain medical conditions, digestive problems or issues with consuming enough fibre, might call for a daily dose of fibre supplement. Common fibre supplements are made of psyllium and/or inulin.
Bottom line: If you think a daily fibre supplement is in order, talk to your dietitian first about the best one for you.
Many gyms, fitness magazines and weightloss programs suggest that protein supplements and health go hand-in-hand. But Protein supplements are not essential in a well-balanced diet. Protein supplements can be very costly and don’t always provide the other nutrients that you can get from eating wholefoods. Some athletes or people with a health condition, like malnutrition, may require protein supplements because they struggle to get enough from food.
Bottom line: - If you are healthy and can consume regular food then it is better to get your protein from whole foods. If in doubt, ask your dietitian.
- Protein is often associated with going to the gym and building muscle, but this nutrient is needed for repairing nearly every cell in your body, even if you aren’t a regular gym goer.
- Eating protein means that you are giving your body the “building blocks” to repair itself. Your body undergoes repair every single day; some parts of your body are repaired more often than others.
- Your body requires a certain amount of protein per day; good sources are dairy foods, meat, poultry and fish. You can also get protein from plant-based foods such as nuts, seeds and legumes (lentils and beans).
- Protein gets a little more complicated for those who are vegetarian, so if you are worried about your protein intake or simply want to check if you are getting enough, then ask your dietitian.
The word "fibre" probably makes you think of trips to the bathroom and beans. But fibre is no joke; this indigestible plant material helps you feel full, reduces the risk of heart disease and keeps your digestion system regular and healthy. There are two types of fibre: 1) insoluble – the "roughage" that adds bulk to your stomach contents and helps it ‘shimmy’ through your digestive tract, and 2) soluble, which creates a ‘gel’ type consistency by drawing water in and slows digestion. Both are often found in most fibre-containing foods (although some foods are higher in either soluble/insoluble) and are equally important. Fibre containing foods include (but not limited to): wholegrains, fruits, vegetables, nuts & seeds.
Bottom line: If you’re concerned about your fibre intake, ask your dietitian for some realistic fibre targets to hit each day -- and ways to make this happen.
It depends on what’s on the menu, but here’s a brief guide:
Leftover raw ingredients such as meat, poultry or fish can be kept in the fridge for a maximum of 2 days.
The bottom line: if in doubt, toss it out [or compost, if appropriate]. Better to be safe.
Frozen vegetables are convenient, relatively cheap and safer if you deem yourself a “novice” with cutting utensils… but are they healthy? Indeed, snapped fresh-frozen veggies (meaning they are frozen right after harvest) have just as many nutrients as fresh do. The downside? You may be limited in the variety that you can get from the frozen section (common ones: carrot, cauliflower, broccoli, peas, corn, Asian vegetables), but nevertheless, they are just as healthy.
The bottom line: Eat frozen vegetables if it suits your budget and lifestyle. If you choose to buy fresh and/or seasonal produce, that's just as healthy.
The bottom line: Practice responsible red wine consumption, according to the alcohol guidelines [that is 2 alcohol free days per week, 2 standard drinks per day]. Then, optimise your diet based on your dietitian’s advice. This is the best way to keep you away from the doc.
Bottom line: Your dietitian can help you work out the best meal plans and serving sizes to meet your nutrient requirements while pregnant.
Often marketed as a "healthy alternative", fruit juice is not necessary for a well-balanced diet. Fruit juice often contains added sugar and is lacking in fibre – the nutrient responsible for keeping you full and slowing the movement of food through your gut. There are some fruit juices that are mixed with vegetables (e.g. carrot, spinach, cucumber, spirulina), which can be nutritionally better, depending on the fibre and added sugar content.
The bottom line: Eat whole vegetables and whole fruit as your first pick (pun intended). Your dietitian can educate you about reading nutrition labels so you can make an informed decision, should you wish to go with the juice.
This fallacy has been debunked; no, eggs will not lead to eggs-tra cholesterol in the body. The egg, often called the nutritional powerhouse, is a source of good quality protein with important nutrients such as: vitamins A, D, E, B1, B2, B12, iron, iodine, iron and folate.
The bottom line: Eating eggs on a daily basis is a nutritious meal choice and will not, in isolation, cause elevated cholesterol.
Contrary to popular belief, you don’t have a set water requirement per day, like you do for lots of other nutrients. Our bodies are equipped with some fascinating systems, which regulate our water output. The eight glasses per day to avoid dehydration recommendation is said to come from a misquoted paper, which has been hanging around for quite some time. Most people feel the sensation of ‘thirst’ when they are dehydrated (although some medical conditions may compromise this) and you’ll notice your urine is a dark yellow or brown colour. Water requirements will increase if you are sweating a lot due to exercise or on a hot day and also depends on how much fluid you consume from other drinks and food.
Bottom line: If you are concerned about your water intake, your dietitian can give you more guidance as well as some easy hacks to ensure adequate hydration.
Coffee is a trendy and delicious pick-me-up; a morning ritual for people around the globe. It’s often in the media spotlight; one day they’re talking health benefits, the next: dangers of caffeine. Consider the pros and cons before selecting your morning beverage:
- The active ingredient in coffee is caffeine, which is a stimulant. This makes you feel more alert and has been shown to increase performance in sport.
- Coffee contains nutrients that can be beneficial for your health. It contains small amounts of B vitamins and is loaded with antioxidants and polyphenols (which help your body function optimally).
- It is possible to overdo it! Overconsumption of coffee can lead to “over-stimulation”, resulting in headaches, nausea, fatigue and what some call “the jitters.”
- If you happen to miss your morning cup of Joe, it might leave you with withdrawal symptoms such as headache. Important to note that this is very individual and it is important to pay attention to your own body.
- Coffee can last up to 4-6 hours in your system (again very individual) and therefore can affect your sleep.
- Store bought coffees often come with hidden sugar and extra kilojoules.
Bottom line: A few cups of coffee per day can be part of a healthy diet if you can tolerate it without the side effects. Ask your dietitian if you would like some specific advice regarding your coffee intake.
Milk alternatives include: soy milk, almond milk, coconut milk, hemp milk and rice milk. Most of these milks are fortified in calcium (meaning they add calcium to it) and with the exception of soy milk, contain low to no protein. You may choose a milk alternative if you cannot tolerate dairy, or if lactose intolerant, you may choose a lactose-free milk.
Bottom line: There are loads of milk alternatives available. If you would like to find out which is best for you, ask your dietitian.
Who’s heard that packing lunch is good for both our health and our bank account? Before your next take-away lunch, consider these four pros of bringing your lunch to work:
1: Save money. Preparing simple, healthy and fresh meals at home is often cheaper than purchasing a take-away meal for lunch every day.
2: Know what’s in your lunch. If you’re preparing it from scratch, you’ll know exactly what you’ve added. If you’re buying out, chances are there will be more in your meal than what you can see.
3: Ownership over your health. When you prepare your own meals, you learn about food: where it comes from, how to cook it, how to flavour it and how to enjoy it.
4: Avoid decision fatigue. Having your healthy meal prepped and ready to go means you won’t need to make a decision later!
Bottom line: Eating out is a wonderful experience, especially in the company of loved ones. You get to experience new flavours and try new cuisine. It can be a regular occasion, but getting into the habit of making your meals on “standard days” is a good habit to get into.
It is a common misconception that green smoothies, bone broth and vegetable soups will “cleanse” or “detoxify” the body. You’ll see an array of products on the market, making all sorts of claims to this affect. The truth is, your body has a unique and efficient way to detoxify your body on a daily basis: it’s called your liver and kidneys. Some people will say they feel amazing after a cleanse -- but this is likely due to ditching the junk food and consequently dropping some water weight.
The bottom line: There is no need to cleanse if you focus on eating a healthy, balanced diet every day.
The secret is… neither. It comes down to your individual preferences, your lifestyle and your activity levels. If you’re one to basically “inhale” your meal at lunchtime because your stomach has been rumbling all morning, then grazing through the day on six smaller meals might be the way to go. Similarly, if you’re working a job where you can take lots of mini breaks then grazing will suit you. Perhaps you’re in a desk job and you don’t have time to stop and eat six times during the day, or you don’t get “hangry” between brekkie and lunch. Then, three balanced meals might be just enough!
Bottom line: If you’re unsure, then consider trying both methods to decide what’s right for you. Don’t forget to see your dietitian so he/she can make sure you are eating a balanced diet, whether it is three or six meals per day.
Moving your body during the work-day has a bunch of benefits. Not only does it break up excessive sitting time (which is now coined the new smoking), it can boost energy levels, brain function and productivity. These days walking meetings are easier than ever with all the hands-free gadgets and mobile devices available. Talk to your dietitian if you’re ready to take this a step further; he/she may be able to organise a workplace health session or similar to get the ball rolling.
If you're serious about eating healthy, finding time becomes easy. Do a big food shop and keep pantry staples on hand that help you quickly create nutritious meals, like brown rice in a microwave packet, wholemeal pizza bases or canned lentils. Cook up a storm one day a week and freeze healthy meals that you can take out on busy nights. Why pick up takeaway when it costs more in the long run – both from your wallet and from your overall health?
The bottom line: a small investment of time in advance means you can enjoy having healthy meals at the ready when you are short on time.
Every year, there’s a lot of media hype about a new year and a new you. There’s pressure to sign up for a gym or adopt a new diet, or to “lose all of that holiday weight”.
Stop right there and ignore the hype. Healthy eating and healthy living should be a 365-day-a-year habit – not one that alleviates a bit of guilt over end-of-year lifestyle choices.
So let all of that media hype flow off your back and focus on making smart, sensible choices for life – not because it’s January. Focus on making smart food choices and on including exercise in your life in a way that’s fun, manageable and consistent. Not sure where to start? See your dietitian for a tailored, 365 days/year program.
The bottom line: There’s no prize for ending January slimmer and svelter. The true winner is the person who makes healthy diet and exercise a lifetime habit.
Canapes, cocktails and chocolates, oh my! December is the season of eating and drinking; everywhere you turn there’s a platter being offered. Here are four top tips to help you survive the Silly Season:
Eat before you arrive at a function. Have a healthy snack to fill you up and help you avoid attacking that passed plate as soon as you walk in.
Make smart choices: most parties offer a healthy plate – cut veggies, fruit, wheat crackers, or the like. Seek it out. It might be the most ignored offering by revellers, so think of all the choices you’ll have!
Go one for one. Drink one glass of water for every cocktail, beer or wine you consume. Not only will this help you manage your alcohol intake responsibly, but it will help you cut down on calories consumed.
Balance it out. Expecting to have a heavy afternoon meal on a holiday, or invited for a big lunch that will go on for hours? Balance it out with a big walk or exercise session before, in preparation.
The bottom line: there’s no reason not to enjoy the holiday season to the fullest – just incorporate some of our sensible tips above, so you can still feel at your best during the revelry.
It seems that Easter starts earlier and earlier in stores nowadays – in fact, often after Christmas cakes are cleared away, shops begin to feature chocolate eggs and hot cross buns.
The good news -- when it’s Easter and everything around you seems to be pastel and made of cocoa? You don’t have to say no – but, as with all things in life, moderation is key. You can enjoy that choccie egg as you would any other dessert and treat in life, as part of a well-rounded diet and as a special-occasion food. Here are two top tips:
--Try to limit yourself to one chocolate egg a day – just think how much you’ll savour that single sweet.
--Put excess choccie in the freezer and take out one at a time.
The bottom line: Easter chocolate isn’t “evil” or off-limits – it’s just a special occasion food that should be doled out slowly, balanced by a well-rounded diet and savoured for the treat it is. Happy Easter!
We have clever marketers to thank for making us think mums all want a box of choccies for Mother’s Day. Mum may not want (or need!) all of the calories and sugar in that heart-shaped box! Here are some suggestions for alternate Mother’s Day gifts that will still wow:
The bottom line: We all want our mums around for a long, long time – so let’s do our part in helping mum to a healthy, fit lifestyle through thoughtful, creative gifting.
Bariatric surgery is a term that encompasses multiple types of weight loss surgeries; the sole purpose is to enable drastic weight loss. Bariatric surgery is reserved for people with morbid obesity or those with obesity and comorbidities (i.e., an additional disease that affects their quality of life). This procedure causes a physical change to the body which limits the amount of solid food one can eat; it does not address the mental components of overeating and it does carry a number of risks, some pain and side effects. A common myth is that this surgery is an easy way out. But it still requires hard work; you’ll see a dietitian on a regular basis, both before and after the procedure.
The bottom line: If you are considering weight-loss surgery or would like to know more, your dietitian can help you make an informed choice, along with your physician.
You can indeed be happy at any size. Happiness is not about what the scales say – it comes from within.
The key, however, is to ensure that you are both happy and healthy. Sometimes carrying excessive fat can lead to health conditions. You don't need to be a model's size -- but your body measurements should be in line with your height, age and physical health status.
The bottom line: Consult with your GP first to ensure you are physically fit and healthy. Your GP can help you make changes, if needed, and can also refer you to a dietitian for assistance with nutrition planning.
If you are watching what you eat, it can be very useful to measure portion sizes so that over time you develop a sense of what a serve looks like. You may be surprised at how much you are consuming, even of the healthiest foods.
There are tips and tricks on how to measure appropriate food portions without getting out the scales. For example:
The bottom line: forget the scales if they're stressing you out when cooking – but do find a similarly accurate way to measure portions if you are watching your food intake. Your dietitian can provide more tips and tailor them according to what you need!
The bottom line: nutrition is not about saying no – it’s about having the knowledge to eat a variety of foods in balance and the ability to manage occasional foods with everyday foods. Not sure how to make this happen? Talk to a dietitian to learn more.
Any diet worth its salt -- pardon the pun – will deliver a balance of enjoyable foods and foods that are good for you. And those may well be the same thing.
What's key is to ensure your diet is nutritionally sound and based on scientific evidence. Just because you read about a diet in a magazine or hear of a new celebrity-promoted program, doesn't mean it's good for you. To make positive and sensible changes to your diet, start by consulting a dietitian, who has the accreditation, education and experience to design a program specifically for you.
The bottom line: While it may seem painful to adjust your eating habits at first, you'll soon learn new ways of eating – and enjoy new food choices – that will bring you delight, and help make your body healthier.
Not only do dietitians have the expertise to prescribe a meal plan for you, but they can also help you with skills beyond meal planning. A dietitian can support your healthy lifestyle by offering help with:
Bottom line: dietitians offer a wide range of services centred on helping you live a healthy lifestyle through smart food choices.