May 22, 2017

There's still a long way to go in the fight to end malnutrition in poor countries, but there are some positive things happening, this is just one story...Read Bill & Melinda Gates’s full 2017 Annual Letter

May 18, 2017

I love a good cup of tea, but there are soooo many varieties and ways to take it. Green, black or white, strong or weak, with or without milk...these are just some of the questions about tea that are often debated. Personally I prefer a quality black loose leaf tea, made nice and strong and served without milk....what's your ideal cuppa?

Check out this article for an explanation of which teas retain the most health benefits:

February 12, 2017

Ok, so school has been back for a few weeks now, are you beginning to find your early morning energy and enthusiasm for creative lunches waning already? Do you simply not have time some mornings to make lunch for your kids?

My hot tip is to make school (and/or work) lunches the night before to make mornings a bit easier. You can even freeze sandwiches in advance for the days when you're running late or have an early meeting to get to. Sure, not all sandwich fillings freeze well, but experiment with what your kids like and see how you go. Left over chicken goes OK, as does any left over roast meat or even plain old cheese or a spread of some sort. You'll still need to include fruit, dairy and some vegies in the lunch box, but you can cut up the vegies the night before to save time and even pre-pack the lunch box and keep it in the fridge overnight.

Spend a few minutes at night thinking about what's on the following day and planning for it to reduce stress in the m...

February 7, 2017

The latest National Health Survey (2014-2015) found that only 7% of Australian adults meet the recommended intake of vegetables each day - are you part of the 93% who could do better?

Vegetables are great sources of fibre, vitamins, minerals and phytonutrients.

How much should I eat? Aim for 5 serves of vegetables a day.

What is a serve of vegetables? 1 serve is around 1/2 cup of cooked veg, or 1 cup of salad veg...try to make sure that half of your lunch and dinner meals are composed of vegetables and you'll be on target!

January 30, 2017

School is back for the year and for those of us with kids it means a return to the sometimes grueling task of packing lunches each day, as well as the pressure of trying to keep the food interesting, liked by the kids as well as healthy. Here are 4 simple tips to help guide your lunch box packing:

  1. Use wholegrain bread, wraps or crackers - wholegrains are less processed and contain more fibre, vitamins, minerals and antioxidants than highly processed grains eg white bread.Pack a dairy product eg cheese slices, cheese sticks, yoghurt or milk to drink (make sure there's an ice brick to keep it cold though).

  2. Include a vegetable snack somehow - either load up the sandwich or wrap with as many vegies as your child will eat (think lettuce, baby spinach, tomato, cucumber, carrot, capsicum etc) or include vegie sticks with your child's fave dip (hummus or beetroot dip are popular at our house). Some kids will also eat leftover roast vegies - think pumpkin, capsicum, sweet...

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Servicing the Illawarra and Northern Wollongong suburbs

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Our dietitian can help you with nutrition advice for weight management, diabetes and insulin resistance, kidney problems, IBS (including a Low FODMAPs Diet), cancer, eating disorders, general nutritional advice, meal and menu planning, kids nutrition and more.

Based in Balgownie, servicing the greater Wollongong area.