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25.01.2022 Food safety 101! ? Food safety is usually focused on in a commercial kitchen, but its also important to consider it in our own kitchens. Find out a little bit more on the 2 hour /4 hour rule. ... See more
24.01.2022 I have always tried to be a perfectionist with my studies, or food, and I thought I was on the right track. I just thought that whatever I was doing had to be % Then I came across a failure, that drove me down hill and the perfectionist in me was devastated. I thought that all the effort and good works that I have done and put into it would be overshadowed by this one failure. I learnt, the hard way, that the problem with being a perfectionist is that it doesn't a...llow you to make any mistakes. Not ever. : I have only one shot at this. If I fail/lose/get rejected, it means I suck and I should quit. If I fail, I’m done. I can’t go on. Nothing is ever good enough. I can’t show this to anyone until it’s perfect. , : I’ll take as many shots as I can. I’ll learn from every attempt. I’ll get stronger and better. I’ll start small and simple now, then evolve over time. Failure is an event, not a characteristic. Done is better than perfect. Real-world feedback helps me learn and improve. ? And how do you aim to overcome it? #perfectionist #perfectlyimperfect #perfectionistproblems #recoveringperfectionist #nutrition #nutritiontips #nutritioncoach #nutritioncoaching #nutritioncoaches #lifestyle #lifestylecoach See more
23.01.2022 The popularity of paleo, gluten free, grain free, and low carb many other diets has led to foods such as dairy, grains, legumes, or even certain vegetables being avoided. Unfortunately, few of these claims have been supported by scientific evidence, and many go against current nutrition science. For example, for people who have not be diagnosed with any intolerance and choose to follow a free-from diet offers little to no nutritional advantage them. When we... remove certain foods from our diet, we replace them with others, many of which have been highly processed, and often contain added fats or sugars. By excluding whole grains, legumes, or dairy from our daily diet, we may miss out on a beneficial nutrients such antioxidants, fibre, zinc, calcium. We may be able to replace them with nutritious alternatives that improve the quality of our diet, however, very few of us are meeting the minimum dietary recommendations. When we include foods from each food group, we gain a wider range of nutritional benefits from a variety of food combinations, a benefit to both our gut bugs and brains. Which food group have you tried to avoid? #diet #carbs #apd2be #nutritioneducation #nutritionist #rd2be #nutritionstudent #nutritioninfo #dieting See more
23.01.2022 ? When it comes to food safety, there are a few key factors you have control over in reducing your risk of foodborne illness, also known as food poisoning. One of these factors is temperature control. Whether youre storing foods for later or serving them immediately, it is important that you keep your foods at a safe temperature and out of the "danger zone".... #foodsafety #foodborneillness #food #safety #kitchen #cooking #hot #storage #safepreperation #nutritioneducation #apd2be #rd2be @ Brisbane, Queensland, Australia See more
21.01.2022 What types of fruits do you like?
21.01.2022 ? What and how we eat is often influenced by our thoughts and emotions, sometimes in unhelpful ways. Here are 5 tips on changing negative habits around food and making eating a positive experience in our lives. Some tips ... 1. Get rid of distractions 2. Get rid of good and bad labels 3. Eat with others 4. Take your time 5. Have fun, enjoy the process. #food #nutrition #rd2be #lagosdietitian #nutritionist #apd2be #studentdietitian #nodiet #nutritioneducation #dietplan #nutritioninfo #nutritionscience #nutritiontips #mealplans #healthylifestyle #healthyfood #mindfuleating #foodandnutrition @ Brisbane, Queensland, Australia See more
21.01.2022 Quick snack for you working from home or in the office at your desk. Remember to save for later Follow (@alesnutritionbites) for daily smart easy swaps & healthy tips! Tag a friend who would enjoy this! #healthydinnerideas #healthylunchideas #healthandnutrition #shoppingtips #groceryshopping #grocerylist #healthyfood #healthyalternatives #healthsnacks #snacks #busylifestyle #busylife #nutritionist #nutritionisttips #foodie #busymoms #foodlover #...foodstagram #streetfood #foodgasm #snackhealthy #cravingsweets #smartsnacking #snacksonthego #healthsnacks #snackidea #healthytreats #nutritioussnack #quickandhealthy #nutritioussnack See more
20.01.2022 What are the core 5 core food groups?
19.01.2022 ? ? Slide left for more. ... No single food, not even a superfood, can offer all the nutrition, health benefits, and energy we need to nourish ourselves. Superfoods are foods that have been given their nutritional value by the media or those who promote them. They are usually promoted as foods that offer health benefits beyond its nutritional value. Businesses are using this word to sell you their products, however, no one food is going to give you all your nutritional needs. Having a variety and different colours of fruits & vegetables everyday including grains is packed with all the vitamins, minerals and fibres you need. You will not get all the vitamins and minerals and fibres you need from 1 or 2 so called superfoods. Now why is it important to know about these superfoods, as a consumer, you may fall into the trap of just concentrating on one or two particular fruit or vegetable and forget about the others. By doing this, you miss out on other nutrients from other fruits, vegetables and grains. Instead of wasting your money on superfoods, invest it on *superplate*, where you have a variety of food on your plate which offer different nutritional benefits and that you will enjoy. I promise your taste buds will love you. #superfood #health #food #foodie #diet #dietitics #dietitian #nutritients #nutrition #superfood #antioxidants #healthyfood #myths #bites #veggie #fruit #diet #apd2be #nutritionist #nutritioneducation #sciecomm @ Brisbane, Queensland, Australia
16.01.2022 Which one are you going to try? Some ways that you can is ... 1keep a bag of raw mixed nuts in your desk at work 2keep a few pieces of fruit in your handbag. 3keep vegetable sticks with low-salt hummus with you 4Protein rich snacks will help you to feel fuller for longer, and include things like boiled eggs, natural yoghurt and tinned tuna. This will help to carry you over to the next meal, as well as when the 3pm sugar cravings hit! Follow (@alesnutritionbites) for more tips. #eatinghealthyisfun #healthydinnerideas #healthylunchideas #changeisgood #healthandnutrition #shoppingtips #groceryshopping #grocery #groceries #grocerylist #healthyfood #supermarket #healthyalternatives #healthsnacks #snacks #busylifestyle #busylife nutritionist #nutritionisttips See more
16.01.2022 to have during the festive seasons and that can be shared with family/friends. There are just 4 examples and more where these came from. Remember to save for later Follow (@alesnutritionbites) for daily smart easy swaps & healthy tips!... Tag a friend who would enjoy this! #healthydinnerideas #healthylunchideas #healthandnutrition #shoppingtips #groceryshopping #grocerylist #healthyfood #healthyalternatives #healthsnacks #snacks #busylifestyle #busylife #nutritionist #nutritionisttips #foodie #busymoms #foodlover #foodstagram #streetfood #foodgasm #snackhealthy #cravingsweets #smartsnacking #snacksonthego #healthsnacks #snackidea #healthytreats #nutritioussnack #quickandhealthy #nutritioussnack See more
16.01.2022 is an essential nutrient for our bodies. It provides energy. It helps our guts absorb certain vitamins from foods. Recommendations about dietary fat have changed over the last years. Due to the concern about saturated fat it was recommended to have a low fat diet. This is because saturated fat that is in the bloodstream raises the levels of LDL cholesterol the bad cholesterol. This in turn raises the risk of heart disease. But when people started following low-fa...t diets, they didnt only cut saturated fats. In many cases, they replaced healthy unsaturated fats with processed carbohydrates. However, studies show that replacing saturated fat with unsaturated fat reduces the risk of heart disease. However, replacing saturated fat with simple carbohydrates, such as added sugar and white bread, does not. Theres still this misconception that eating fat any kind of fat is bad. However, it is important to note the essential role of fats in our diet and understand which types of fats to have. https://newsinhealth.nih.gov/2019/03/skinny-fat #fat #carbs #food #nutrients #studentdietitian #nutritioneducation #nutrition #dietetics #rd2be #apd2be #dietitianofig #science #studying #student #factsnotmyths #health #cleaneating #weightloss #weightgain #foodrelationship #whattoeat #energy #calories #carbohydrate #protein @ Brisbane, Queensland, Australia See more
15.01.2022 If you need some advice on how you can include fruits and vegatables in your diet so youre meeting your recommendations number of serves, ask me in the comment section or message me. Just a stat to also show how important fruits and vegetables are, poor consumption of fruits and vegetables is among the top 10 selected risk factors for global mortality - WHO
15.01.2022 ? Slide to find out more about carbs and what happens when we eat them. @ Brisbane, Queensland, Australia
12.01.2022 ? Antioxidants are widely spoken of and loved by many, but what are they? ... : Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118126. https://doi.org/10.4103/0973-7847.70902 #antioxidant #vegetables #veggies #fruit #foodie #food #nutrition #nutritioneducation #scicomm #dietetics #rd2be #rd #apd2be #dietitian #health #healthmeals @ Brisbane, Queensland, Australia See more
11.01.2022 Do you want to know how to eat healthy with less time and effort in your busy schedules, or you have personal goals you want to achieve, - and see if we can work together to HELP you lead a simple and easy healthy lifestyle. I am taking : to provide individualised dietary plans, I am also offering 10% discount for individualised PACKAGES for the first 5 people that want to get more out of it and be empowered to le...ad a healthy life and prevent disease. Sessions with me are not going to end with a bag of quick-fix solutions, I make sure to listen to your concerns because I believe NO ONE SIZE FITS ALL when it comes to nutrition, I take time to work out what your problems are and uniquely address your individual needs and help you achieve and maintain your personal health goals. See more
11.01.2022 ? @ Brisbane, Queensland, Australia
10.01.2022 is a mineral, and its main purpose is to n the hemoglobin of red blood cells throughout the body so cells can produce energy. Iron also helps remove carbon dioxide. When the bodys iron stores become so low that not enough normal red blood cells can be made to carry oxygen efficiently, a condition known as . :... Fatigue Pale skin and fingernails Weakness Dizziness Headache As I mentioned in the video, there are some meat sources (In the video) as well as . Although you absorb less of the iron in plants, every bite counts, and adding a source of vitamin C to vegetarian sources will enhance absorption. : ? While your body is very good at adapting to lower or higher levels by absorbing more or less iron as needed, the recommended levels are set to meet the needs of the greater majority of the population. : / : / The following populations are at a higher risk for developing iron deficiency. : Increased blood volume requires more iron to drive oxygen to the baby and growing reproductive organs. : Babies store enough iron for the first six months of life. After six months, their iron needs increase. Breast milk and iron-fortified infant formula can supply the amount of iron not met by solids. : Women with excessively heavy menstrual periods may develop iron deficiency. See more
10.01.2022 Do you have any nutrition questions? Do you have any nutrition questions?
09.01.2022 : ? A: One way you can take care of your health is to ensure your immune system has all the nutrients it needs to function effectively and fight off pathogens. A great way to get all the vitamins you need is through eating a balanced diet, rich in fruits and vegetables.... Here are some important nutrients to help keep your immune system strong: Stimulates your body to create antibodies and boosts immunity. Reduces the duration of cold symptoms. Some foods which contain a lot of vitamin C are , , , , , . Regulates the immune system and protects against infections. Foods which contain lots of vitamin A are , , , . Acts as an antioxidant and may improve immune function. You can get more vitamin E from consuming foods like , , , , (.. ) . Make sure your getting enough sun as vitamin D plays a role in supporting T-cells which fight off pathogens in our body. Helps to increase the number of immune cells and their activity. Found in foods like , , , , . Helps keep the immune system strong. Good sources of zinc are , , , . Promotes the production of natural antibodies. Fermented foods such as , , . As protein forms the building blocks of every cell in our body, our immune system relies on our protein to produce immune cells. Good sources of protein are , , , , , , , . See more
09.01.2022 - ? ? ... Slide more info on plant based iron sources! @ Brisbane, Queensland, Australia See more
08.01.2022 ! Ive said it before, and now saying it again @ Gold Coast, Queenland
08.01.2022 Breakfast ideas 1 Great source of fibre and iron.
07.01.2022 ? / ! - ? and see my tips below ... 1Try to limit fast food to once or twice a week if you usually have it most days of the week. 2Try searching for recipes or get cookbooks to enhance your cooking skills. Some of the accounts you can also follow for great recipes include @flavours.aroundthe.world @justflavourco for different flavours to add in your meals @crunchandconutrition @foodfocuswithamber @lifes_tasty 4Find out about any cooking workshops that may be around your area to see if you could skill up your cooking skills. 5Plan/prepare snacks from home when you go to work or studying. @ Brisbane, Queensland, Australia
07.01.2022 : ? : Omega 6 is a type of dietary fat. ? ... Dietary fats are fats consumed in our food which is a macronutrient that is important for our human bodies to function. Although fat gets a lot of bad rap, some of its roles include aiding the absorption of fat-soluble vitamins such as Vitamin A, E, K and D, helps with formation of certain hormones, it provides energy and is able to keep us warm. There are four different types of fat and all have a different effect on the body when eaten in our diets. . . . . The first two have been associated with increased risk of cardiovascular conditions, meaning that if you are not watching out for them, they may have an impact on you. These are usually found in food like processed meats (such as bacon, ham, salami and frankfurts) butter and cream crisps and chips pies and pastries takeaway pizza takeaway burgers fried foods (e.g. spring rolls) biscuits, doughnuts, muffins and cake chocolate ice cream The last two are considered to be the heart-healthy fats and are encouraged to be consumed the most. Omega 6 is a type of polyunsaturated fat and is found to be good for assisting to reduce LDL or (bad cholesterol) and increasing HDL or (good cholesterol). Omega 6 is usually found in , , , . Theres currently no evidence to show that omega 6 has some negative effect if you have too much of it although theres some that say there may be some negative effect if theres an imbalance of omega 3 and 6. Omega 3 is usually found in food like oily fish such as salmon, and sardines, fish oil and flaxseed oil, flaxseeds, walnuts, and chia seeds. Therefore, the best thing would not be to stop eating omega 6 but to include different types of nutrient sources in your diet. See more
07.01.2022 "" - ? If it did, you are probably not alone. For example, consider the use of the term "diet" in marketing food products, it usually describes foods low in calories, such as diet soda. But there is another meaning of this word. Diet can also refer to the food and drink a person consumes daily. Nutrition involves more than simply eating a good dietit is about the nourishment the food... and drink you have provide you. #food #nutrition #rd2be #lagosdietitian #nutritionist #apd2be #studentdietitian #nodiet #nutritioneducation #dietplan #nutritioninfo #nutritionscience #nutritiontips #mealplans #healthylifestyle #healthyfood #mindfuleating #foodandnutrition
06.01.2022 My favourite is rolled oats with yoghurt and bananas. The thing about these ideas is that you can experiment with them in any way you like. With breakfast, I would recommend having some good fibre sources, its one of the easiest ways to include grains, especially whole grains. This will keep you fuller longer till lunchtime especially if youre at work or uni and scared to eat snacks in class while everyone looks at you . Although theres no shame in doing so.
06.01.2022 ? These are great healthy options for snacks which you can mix with a lot of things. left to see 3 tips to use yoghurt. ... Remember to save for later Follow (@alesnutritionbites) for daily smart easy swaps & healthy tips! Tag a friend who would enjoy this! #healthydinnerideas #healthylunchideas #healthandnutrition #shoppingtips #groceryshopping #grocerylist #healthyfood #healthyalternatives #healthsnacks #snacks #busylifestyle #busylife #nutritionist #nutritionisttips #foodie #busymoms #foodlover #foodstagram #streetfood #foodgasm #snackhealthy #cravingsweets #smartsnacking #snacksonthego #healthsnacks #snackidea #healthytreats #nutritioussnack #quickandhealthy #nutritioussnack See more
04.01.2022 ? It may not come as a surprise, but the way you cook your food has an effect on the amount of nutrients it contains. Its also important to note that there is no one particular perfect cooking method to retain all nutrients. However, including different methods in your preparation can help. ... . #communitynutrition #dietitiansofinstagram #nutrition #nutritioneducation #apd2be #rd2be #dietetics #dietitian #cooking #cookingathome #mealprep #food #foodie See more
04.01.2022 Follow for tips to improve your fibre intake!
03.01.2022 ? We all have , , , , , one way of eating is not going to work for everyone. #nutrition #eating #eat #lifestyle #different #apd2be #rd2be #dietitian #nutritioneducation #
03.01.2022 Do you know what fibre is and why its important?
02.01.2022 ? #food #foodie #kfc #maccas #eat #homecooking #homemeals #nutrition #apd2be #studentdietitian #nutritioneducation #swap #swapit #chicken #balanceddiet #cooking #takeaway #eatingout #health #meals #homemade
02.01.2022 When it comes to food, it is often recommended to have whats in the season as its usually cheaper and more available, and sometimes to support our locals. However, not everyone has the resources to access fresh food and even buying fresh and cooking from scratch can be a struggle for some for various and okay reasons. Thank you to frozen and CANNED FOOD, most people can still be able to add fruits and veggies in their daily lives. Canned fruits and veggies are usually canne...d within hours after picking and they can be part of a balanced healthy diet especially the fact that they are so convenient. They can actually be as nutritious as fresh or frozen foods because the process of canning also preserves many nutrients. The amount of minerals, fat-soluble vitamins, and macronutrients remain the same compared to other methods. However, for water-soluble vitamins, it may not be the same, because the canning process requires high heat. Water-soluble vitamins are very sensitive to heat, therefore, when exposed to high heat, they can leach out. This stage of canning is important as it is done to ensure that bacterias are killed and prevent spoilage. Some of the other benefits of canned fruits and veggies are that they contribute to the recommended daily fruit and vegetables. Cant forget how convenient and affordable they are for those super busy people as well as those who may have limited storage. Its also great for people who often throw away fresh fruits and veggies because they run out and spoil. And YES, it can last for a very long time before its open, once open ensure it is used within the days recommended on the can. When choosing your canned food, it may be beneficial to look at the Nutritional Panel and check the sodium content, although it can be reduced when you open the can. Definitely avoid cans with dents, bulges, cracks or leaks for the obvious reasons such as bacteria. #fruit #vegetables
01.01.2022 Excess consumption of sugary drinks will lead to weight gain because you are more inclined to have more than one serving of it in a day. Having a soft day does not necessarily lead to weight gain because for example, a can of soft drink contains about 500kJ or around 100kcal, an apple contains about 400kJ. They contain around the same amount of kJ except for the soft drink its just sugar that youre consuming which means it will be absorbed rapidly leaving you hungry quickly... which may lead you to eat more kJ/calories in the form of another soft drink or something else that is sugary. Therefore, you end up having excess energy than your body needs which is what leads to weight gain. Soft drinks also contain a lot of kJ especially if youre consuming it consistently, the calories add up. One of the other reasons why it may lead to weight gain is the low satiety of liquid carbohydrates and the resulting incomplete compensation of energy at subsequent meals.
01.01.2022 Q: ? A: The best way to know that youre eating the recommended amount of the food groups is by checking the number of serves recommended for your age. In Australia, males and females are recommended to have:... Women Vegetables o 5 serves Fruits o 2 Grains and cereals o 6 Dairy o 2 Meat o 2 Men Vegetables o 6 Fruits o 2 Grains and cereals o 6 Dairy o 2 Meat o 3 Some tips to include are 1. Swap Discretionary choices (sweet biscuits, cakes, desserts and pastries; processed meats and sausages), usually food with high refined sugar, calories and saturated fat, for foods from the five food groups. 2. Make breads or grains part of at least two meals most days. 3. Include vegetables at least twice a day. 4. Include lean meat or meat alternative a part of at least one meal a day. 5. Add fruit to at least two meals or used as snacks or desserts. 6. Include a serve of low fat milk, yoghurt or cheese as a significant part of at least two meals or snacks. 7. Eat/buy what is in season 8. Try searching for different recipes online 9. Try different cooking methods for vegetables Include vegetables in most of your meals 10. Swap/reduce your daily soft drinks intake to dairy (e.g yogurt, milk) And think of fibre. The plate in the picture can help to guide how to distribute your food on your plate.
