Balanced Nutrition in Berwick, Victoria | Nutritionist

Balanced Nutrition

Locality: Berwick, Victoria

Phone: +61 3 9769 8154

Address: 12 John Fisher Drive 3806 Berwick, VIC, Australia

Website: http://www.balancednutrition.net.au

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20.01.2022 Looking for a non-dairy source of calcium? Tinned sardines are ideal due to their calcium-rich bones. Have them the traditional way as tinned sardines on toast or if that doesn’t appeal to you try buying them fresh and slow cook them. This breaks down the bones and makes them soft enough to eat.

19.01.2022 Do you find yourself confused by all the nutrition information out there on diets? If you must google diets here is the verdict from three nutrtiion experts on Australia's most googled diets.

16.01.2022 SPORTY TEENS SNACKS Here are some ideas for those times when it seems almost impossible to fill up a hungry sport teen! Smoothie made of frozen fruit, reduced-fat milk, yoghurt and honey Weet-Bix with reduced-fat milk... A piece of fresh fruit Tub of low-fat yoghurt topped with fresh fruit A glass of Milo made with reduced fat milk Wholegrain toastie with reduced fat cheese and tomato Hard-boiled eggs Sushi rolls Peanut butter on a wholegrain wrap Cherry tomatoes and carrot or celery sticks with hoummos Wholegrain crackers with reduced-fat cheese Tub of diced fruit Trail mix of dried fruit, nuts and seeds in small-sized zip locked bag Pikelets with ricotta and banana Wholemeal English muffin with grilled cheese and tomato Can of tuna with wholegrain crackers Wholemeal crumpet with sliced banana and honey See more

15.01.2022 Here is a simple tip to make a healthier you add an extra serve of vegetables into your daily diet.

13.01.2022 Curried Beef Lasagne Here is a low kilojoule, low salt lasagne for dinner tonight. It is also high in calcium and iron and gives you 2 of your 5 serves of vegetables for the day! Serves 6 hands on time 20 minutes cooking time 1 hour diabetes friendly This recipe is best made in an ovenproof dish that’s about 28cm square and 6cm deep.... Oil spray 1 onion, finely chopped 2 cloves garlic 1 teaspoon ginger paste 4 teaspoons tomato paste (choose salt reduced) 1 tablespoon curry powder 400g lean minced beef 400g can chopped tomatoes 1 cup salt reduced liquid beef stock 2 cups sliced mushrooms 1 zucchini, sliced 1 cups grated carrot 2 cups rocket leaves 1/3 cup sultanas Cheese Sauce cup reduced fat milk 300g reduced-fat ricotta cheese 1/3 cup freshly grated parmesan cheese 1/3 cup freshly grated reduced fat cheddar cheese 1 teaspoon wholegrain mustard 200g dried lasagne sheets 1. Heat oven to 180 degrees Celsius. Lightly spray a 30cm x 30cm ovenproof dish with oil. Spray a pan with oil and place over a medium heat. Cook onion, garlic and ginger until softened. Stir in tomato paste and curry powder. Add mince and cook until browned. Add tomatoes, stock, mushrooms, zucchini, carrot and cup water. Cook for 10 minutes. Stir in rocket and sultanas at the end of cooking. 2. Meanwhile, prepare cheese sauce by blending milk, cheeses and mustard. 3. Place 1 lasagne sheet in prepared dish. Add a layer of mince sauce. Cover with lasagne and then a layer of cheese sauce. Use a large spoon to press down layers as you go. Repeat layers, finishing with cheese sauce. Bake for 35 minutes Serving suggestion: Serve with fresh coriander or parsley. Serve with side salad. Per serve Energy 1650kJ/393Cal Sugars 14g Protein 31g Fibre 5g Total Fat 12g Sodium 400mg Sat Fat 6g Calcium 320mg Carbs 40g Iron 5mg Source: HFG 101 Weight Loss Recipes

09.01.2022 Tuscan chicken and mustard casserole (had this for dinner last night and used the left overs for lunch- delicious!) Low fat, low kilojoule, no dairy, high protein Serves: 6 Time to make: ... 7 hrs 15 mins (Hands-on time: 15, Cooking time: 420) cooking oil spray 750g chicken breast fillets, cut into chunks 2 tablespoons plain flour 2 rashers lean bacon 3 carrots, sliced 1 leek, sliced 2 cups button mushrooms, sliced 3 potatoes, sliced 1 1/2 tablespoons Tuscan seasoning 2 tablespoons wholegrain mustard few sprigs rosemary 1 cup white wine 2 cups reduced-salt chicken stock Instructions and steps: Step 1 Spray a frying pan with oil and place over high heat. Brown chicken in batches (34 minutes). Step 2 Place chicken into slow cooker. Add flour and toss chicken to coat lightly. Step 3 Wipe frying pan clean and spray with a little more oil. Cook bacon until crispy, transfer to a plate and cut into pieces. Step 4 Add bacon to slow cooker with remaining ingredients. Stir well. Cook on low for 67 hours. Step 5 Stir well. Leave to stand for 20 minutes before serving. Per serve: Energy: 1425kJ Calories: 341cal Protein: 35.3g Fat: 9.9g - saturated: 2.8g Carbohydrates: 18.9g - sugars: 4.9g Dietary Fibre: 3.6g Sodium: 971mg Calcium: 34mg Iron: 1.7mg

07.01.2022 6 tips for surviving chocolate season: -Buy individual chocs, rather than large blocks -Share your Easter treats with family and friends -Opt for quality over quantity ... -Store chocolate in the fridge. (It lasts longer in your mouth when it’s cold!) -If chocolate comes in foil, count the wrappers to keep track of how many you’ve eaten -Eat mindfully and pace yourself savour every mouthful! Source: HFG April 2014 See more

06.01.2022 Try this healthier alternative to traditional nachos. I had them for dinner last night. They were easy to make and delicicious. Nachos with Corn and Capsicum Salsa A healthier version of Nachos is achieved in this recipe by:... -using corn bread instead of corn chips -using a combination of kidney beans and lentils instead of mince meat, which reduces the saturated fat content of this dish by almost 75 per cent. -using 2/3 cup of reduced-fat cheese instead of 1 cup of regular cheese, and replacing sour cream with low-fat yoghurt reducing the overall fat content to less than half that of traditional nachos. -adding vegetables like capsicum and corn to create a more balanced meal than traditional nachos. Ingredients: 2 teaspoons olive oil 1 onion, chopped 1 teaspoon Mexican seasoning, plus 1/2 teaspoon extra 1/2 red capsicum diced 1/2 green capsicum diced 400g can diced tomatoes 4 pieces mountain bread cooking oil spray 1/4 teaspoon sugar 400g can lentils, drained, rinsed 125g can kidney beans, drained, rinsed 1 tablespoon chopped coriander 2/3 cup grated reduced-fat cheese 200g low-fat yoghurt, to serve Corn and capsicum salsa: 125g canned corn, drained 1/2 red capsicum diced 1/2 green capsicum diced 1 small avocado chopped 1 tablespoon lemon juice 1 teaspoon chopped coriander Instructions Step 1 Preheat oven to 200C. Heat oil in a medium saucepan and cook onion for 3-4 minutes. Add 1/2 teaspoon Mexican seasoning and capsicums. Add tomatoes. Simmer for 15 minutes. Step 2 Meanwhile, spray each piece of mountain bread with oil. Sprinkle lightly with a pinch of Mexican seasoning, more if you like it hot. Cut bread into triangles. Arrange bread on 2 large baking trays and cook for 3-4 minutes until crisp. Set aside. Step 3 Add sugar to tomato mixture. Stir in lentils, kidney beans and coriander, then heat. Step 4 For the salsa, combine all ingredients in a bowl. Step 5 Divide half the bread triangles between four serving plates. Top with bean mixture, cheese, remaining triangles, and a dollop of salsa and yoghurt. Nutrition Information per serve Energy: 2243kJ Calories: 536cal Protein: 24.8g Fat: 24.5g - saturated: 7.1g Carbohydrates: 46.6g - sugars: 11.3g Dietary Fibre: 14.4g Sodium: 1149mg Calcium: 318mg Iron: 5.9mg Source: HFG

05.01.2022 What is a serve of fruit? The minimum recommended intake of fruit for adults is 2 serves per day. So what makes a serve? It varies for different types of fruit but here is a guide: Note: It is t is not always convenient to weigh or measure foods before you eat so the serving sizes are also compared against everyday objects) Fruit A standard serve of fruit is 150 grams of fresh fruit or: ... 1 medium apple, banana, orange or pear (= a handful) 2 small apricots, kiwi fruits or plums (= a handful) 1 cup berries (= size of a lightbulb) 1 cup diced or canned fruit (with no added sugar) (= size of a light bulb) Or only occasionally cup (125mL) 100% fruit juice no added sugar 30g dried fruit (for example, 4 dried apricot halves, 1 tablespoons of sultanas) (= a small handful) See more

04.01.2022 Portion Distortion Over 70 scientific studies have consistently shown a greater likelihood to eat more food when the serving size, packaging/container it comes in, or tableware were large compared to using smaller varieties of each. This effect is called portion distortion. It can easily lead to passive over-consumption and with that true increases in the risk of obesity and its associated diseases.... So how do you fight our innate tendency to overeat? Think about making a conscious choice to self-serve smaller portions of kilojoule dense foods such as desserts, drinks and fatty foods. Eat food from smaller bowls, plates, or cups. When shopping, be wary of the ‘two for one’ or ’30 percent more’ label promotions on food, especially for confectionery and other snack items. Reference: Tim Crowe, Portion Distortion and How It Makes Us Overeat

03.01.2022 Do you find yourself googling diets and becoming totally confused. If you must read about diets here is the verdict from three nutrition experts on Australia's most googled diets.

02.01.2022 DO THE DISHES! A recent study in the Journal of Environment & Behaviour suggests that simply cleaning up our kitchens could make a difference to our snacking habits. When stressed out female students were asked to wait for another person in a messy kitchen (newspapers on the table, dishes in the sink, and the phone ringing). In the messy kitchen they ate twice as many cookies compared to women in the same kitchen when it was clean and quiet, reports the Cornell Food and Br...and Lab study. In total they ate 53 more calories (that’s 223 kilojoules) from cookies in just 10 minutes. There are many factors that influence how much food we consume; hunger, special occasions, boredom however these new findings suggest that mess may be another. So, why does a chaotic kitchen make us reach for the cookie jar? When we are in an environment that is messy and out of control, many of us feel inadequate and we tend to lose control ourselves says lead author Associate Prof Lenny Vartanian. So being in a cluttered environment may contribute to our eating habits and overall health and be another piece in the ballooning waistlines puzzle. So, what should we take from this study? External cues may be more important than we realise and can heavily impact what and how much we eat. Keeping the eating environment clean by washing and putting away dishes, wiping benches and packing food away is essential to prevent overindulging. Such principles can also be applied to other environments where we consume food, like office spaces or restaurants. So next time you feel a craving cominn on, look around you and perhaps spend some time cleaning up instead! This report is from Anna Debenham, Dietitian Hit 100.Source: GI NEWS

01.01.2022 FEELING LIKE A SWEET SNACK Goodness Superfoods Better for U! Cereal Bars (Wild Berries & Yoghurt) For those times you need a quick and handy sweet snack try these sweet and chewy bars. They have a of your daily fibre needs which will keep you feeling satisfied. Per 35g bar: 5242 kJ (125 Cal), 3.4g fat, 6.6g sugar, 7.2g fibre.