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24.01.2022 IT'S EASTER SCHOOL HOLIDAYS!! And it's the perfect time to get your kids into the kitchen Not only is it a great way to keep them occupied, it's the best way to gets kids interested in food. By working with food, they are exposed to all aspects of food and nutrition- they get to smell, touch and taste different types of ingredients and learn how food nourishes their body. Let us know in the comments below what your kids love to cook- it might give other parents some ideas, too!!

22.01.2022 Virtually or in school, teachers are working so hard to maintain education during this very difficult time! World Teachers' Day is a wonderful opportunity to celebrate and thank our teachers for the important role that they play in our children's lives. So today, we'd like to give a massive shout out to all the incredible teachers around the world who not only educate our youth, but inspire, encourage and support them to achieve their dreams . I know if it weren't for my high school Food Technology teacher, I wouldn't have become a dietitian.

21.01.2022 Today is World Mental Health Day, and the start of this year’s Mental Health Week. In 2020, talking about mental health is more important than ever. Why is it important to look after my mental health? Everyone’s mental health is important. We are all connected, and if one person is struggling, we are all struggling. We need to take personal care of ourselves to stay well, in order to keep meeting our needs and the needs of those around us. ... How will you look after your wellbeing this Mental Health Week? #EveryPersonEveryCommunity. See more

21.01.2022 The Easter holidays are upon us, and coupled with the fact that we are still dealing with COVID here in Australia and around the world, it’s easy to start reaching for those foil-wrapped bunnies! Keep your kids (and yourself!) entertained with art & craft activities instead. We love to get creative and decorate egg shells. At dinner time, we decorate the table with Bunny Napkins. Check in later today for easy to follow instructions. Share your family’s favourite Easter activities below and don’t forget to tag us @hungry4health_aus during this festive time.

20.01.2022 Did you know that just 7% of Australian adults and 5% of children meet the recommended guidelines for 5 serves of veggies each day?? In fact, the average Australian eats only half as much vegetables as they should! This week is National Nutrition Week and also marks the start of Try for 5- an annual campaign run by Nutrition Australia encouraging Australians to increase their vegetable consumption to the recommended five serves per day.... There are countless ways to enjoy vegetables in your diet every day! We do the following to make sure we get our 5 in with lots of variety Use fresh, frozen, canned and dried produce Buy in season Choose different colours Include veggies at breakfast, lunch, dinner and snacks Add to drinks like juices and smoothies Fill half the dinner plate with vegetables before adding other foods Add vegetable side dishes when eating out How do you Try for 5? Tell us below

19.01.2022 CAN MY KIDS HAVE DESSERT EVERY NIGHT? Yesterday, we considered 2 things- kids are generally only aware of discretionary foods if they are told about/given them, and the why behind giving the dessert. When looking at why you’re giving your kids dessert daily, it’s important to consider the message you’re portraying to your children. Using sweets as a bribe to finish their main meal can have the opposite effect you’re hoping to achieve- children may see their dinner as a punis...hment to endure to get to the real reward after. It can turn them off certain foods and create undesirable eating habits. Besides, nobody needs to ‘earn’ the right to eat certain foods- at the end of the day, all food is food and has a place in our diet. So what can you do? Well, there is a strategy that can help kids understand that dessert fits into a balanced diet, give both parents and children a level of responsibility and control, and avoid fixation on dessert over dinner. Have you heard of the ‘Division of Responsibility’ (DOR) before? Developed by feeding expert Ellyn Satter (a dietitian and psychotherapist), this method gives both parents and children defined roles. The parents are responsible for the what, when, and where of feeding and the child is responsible for how much and whether to eat what is provided. There are lots of different elements to the DOR, including the handling of discretionary foods, like high sugar foods such as desserts. As part of the trust in your child to understand their feeding cues, the method suggests serving a child-sized portion of dessert WITH the dinner meal. Now, we know what you’re thinking- they’re just going to eat the dessert and nothing else! And that may happen the first time. May be a couple of times. But eventually, they will they will learn if they just eat dessert, they'll be pretty hungry later! What we like about this is: there is no mystery on what dessert is how much they will get they can choose what they want doesn’t create a sense of deprivation puts the child at ease with their meal What are your thoughts on Division of Responsibility? Have you tried it before and how did it go? Share with us below!

18.01.2022 Looking for yummy meat alternatives? Yesterday was World Vegetarian Day, so we thought we’d share some of our favourite substitutes for meat! Jackfruit- have you heard of jackfruit before? It’s certainly gaining popularity as a meat substitute! Native to India, jackfruit can be bought packaged and is often used as a ‘pulled pork’ alternative in burgers and tacos. It’s also a good source of fibre, protein and other nutrients. Tofu- a popular vegetarian protein option, t...ofu is made by curdling soya milk, pressing it into a solid block and then cooling it, and originated in China. A great source of iron, calcium and other micronutrients, tofu is also a very versatile ingredient. Due to its neutral taste and range of consistency, tofu works well with many different flavours. Extra firm tofus are best for baking, grilling and stir-fries, while soft tofu is suitable for sauces, desserts, shakes and salad dressings. Legumes- there are so many different legumes to choose from, including lentils, peas, chickpeas, beans, soybeans, and nuts! Full of fibre, protein and iron, and low in cost, legumes are a fantastic meat alternative. Add them to casseroles, curries, pastas, soups, saladsthe list is endless! Mushrooms- mushrooms have a wonderfully meaty texture and rich flavour, making it perfect to use as a meat alternative. Use a whole grilled Portobello mushroom in a burger, or finely slice or dice to create a ‘mince’ option. Soy Meat- textured soy meat, made from soybeans, has been around for many years, however, you can now find so many types of textured vegetable proteins, made from other plant-based sources, at your local supermarket in products such as veggie burgers & hot dogs, and other vege meat substitutes. On its own, textured veg protein can be bland, but can easily be flavoured to taste like the meat it is imitating. Vegetables- of course! There are lots of hearty vegetables that make great substitutes for meat such as eggplant, pumpkin, artichokes, and cauliflower. Marinate well and use different cooking methods like grilling, baking or smoking to enhance the flavours. What's your favourite meat alternative? Tell us below!

16.01.2022 CAN MY KIDS HAVE DESSERT EVERY NIGHT? We were recently asked this interesting question- interesting indeed, because there is no single, or right, answer; because not all children are the same, not all families are the same, and not all desserts are the same! Firstly, we think it’s important to recognise that young children are only aware of sugar, sugary foods, and dessert if we, the adults in their lives, teach them about it and give it to them. ... And secondly, it’s important to ask yourself why do you want to give your child dessert every day? Is it a bribe for them to finish their dinnerand eat all their vegetables? Is it because you don’t want your children to feel deprived, possibly due to your own experiences with food as a child? Or do you just want the family to finish the evening meal on a sweet note? In response to the first 2 questions about why you might want to give your children dessert every day- we understand it can be tempting to use dessert as a reward, especially during very trying dinner times, however, research shows this may actually lead to children learning to not enjoy their meals, or see certain foods as unenjoyable. They may also not eat enough of their dinner to make room for dessert, if they know it’s coming. And while you may feel you are avoiding deprivation, it may result in developing an unhealthy relationship with food as the focus is placed on dessert. We also appreciate there are many families where dessert is simply an end to a meal. Whatever the reason may be- language, context, type and amount of dessert are points to take into consideration. This question can’t be addressed in a 1 post, so check in tomorrow as we explore this topic further. Get your kids to learn more about food, nutrition and developing healthy habits for life with our fun and interactive nutrition e-course @ https://hungry-4-health.teachable.com Do you give your kids dessert daily? We’d love to hear your thoughts below See more

16.01.2022 FUN IN THE KITCHEN ! Our newest member @nutritionbymikhaela showing Andrew how much fun you can have when getting involved and making a mess in the kitchen. What is your favourite meal to cook?

14.01.2022 On Saturday, World Mental Health Day, we had the pleasure of chatting to Belind Borg from Mini Mind Health about kids and mental health. This week is Mental Health Week and we think it's important to use this week as a reminder about keeping on top of our mental health...every week! Good mental health allows children to think clearly, develop socially and learn new skills. ... There are lots of things you can do to help kids with their mental health. Here are our top tips: Get enough sleep and have a regular sleeping pattern. Aim to go to bed at the same time every night and wake up at the same time every morning. Minimise unhealthy snacks and eat regularly and healthily. Include colourful fruits and vegetables, foods high in fibre (wholegrain cereals and bread, beans, chickpeas, lentils and nuts), fermented foods like unsweetened yoghurt, olive oil, and fish (tinned is fine). Exercise and encourage play. Being active not only gives you a sense of achievement, but it boosts the chemicals in your brain that help put you in a good mood. Exercising can help eliminate low mood, anxiety, stress and feeling tired and lazy. It is also linked to living a longer life. Talk to your kids about their emotions and encourage them to spend quality time with people whose company they enjoy. Get into life. Set a goal or task that you want to achieve for the day - it can be something small like making your bed, going for a walk or calling a friend. Use this time to try some new hobbies and keep doing the things you love as best you can like reading or drawing What do you do with your kids to help their mental health?

12.01.2022 Physical Activity Australia have renamed October, 'Walktober' - Australia's walking month! It's the ideal time to celebrate walking. October is that time of year when you feel a 'spring' in your step; the weather is warming up and it's a great time to get outside. Walking can; Improve health conditions such as diabetes and high blood pressure. Stimulate the senses as you can smell or touch flowers or leaves, and listen to birds (look out for swooping magpies in Sp...ring!). Assist in maintaining a healthy weight. Increase your Vitamin D intake. Don’t forget to slip, slop, slap and slide! Reduce stress and increase mental wellbeing. Be as low or high impact as you desire, and is cost effective. Increase socialisation as you meet people, for example you can join a walking club or go on walking holidays. What do you like best about going for a walk? Tell us in the comments below. See more

09.01.2022 IT'S WORLD CHILDREN'S DAY!! World Children’s Day is UNICEF’s annual day of action for children, by children. It was first established in 1954 as Universal Children's Day and is celebrated on 20 November each year to promote international togetherness, awareness among children worldwide, and improving children's welfare. Universal Children's Day offers each of us an inspirational entry-point to advocate, promote and celebrate children's rights, translating into dialogue...s and actions that will build a better world for Children. This year, the COVID-19 crisis has resulted in a child rights crisis. The costs of the pandemic for children are immediate and, if unaddressed, may last a lifetime. It’s time for generations to come together to reimagine the type of world we want to create. UNICEF and partners are calling on governments to adopt a Six-Point Plan to Protect our Children: Ensure all children learn, including by closing the digital divide. Guarantee access to primary health care and make vaccines affordable and available to every child. Support and protect the mental health of children and young people and bring an end to abuse, gender-based violence, and neglect in childhood. Increase access to clean water, sanitation and hygiene and address environmental degradation and climate change. Reverse the rise in child poverty and ensure an inclusive recovery for all. Redouble efforts to protect and support children and their families living through conflict, disaster and displacement. Children are at the core of everything that we do at Hungry 4 Health. We believe in caring for children through nutrition education from a young age to reduce the risk of adverse health outcomes later in life. We stand with UNICEF in making this world a better place for our future- our children. See more

09.01.2022 This month is World Vegan Month. Those on a vegan diet only consume plant-based foods, including: fruit & vegetables; breads, cereals & grains; legumes; soy foods; plant-based dairy alternatives; and nuts & seeds. While vegan diets can be full of nutrition, there are some specific nutrients that vegans need to be aware of, such as protein, iron and calcium. Protein: a source of energy, also essential for the repair, maintenance and growth of muscles, to make hormon...es and enzymes, create hair and nails, & for general healthy immune function. Vegan protein sources: legumes (lentils, tofu, beans, chickpeas etc.); nuts & seeds; plant-based milks; and wholegrains (wholemeal bread & pasta, oats, quinoa, brown rice etc). Iron: an important mineral involved in various bodily functions, like transporting oxygen in the blood; makes up part of enzymes that drive many cell functions; & maintaining a healthy immune system. Vegan iron sources: legumes; tofu; nuts & seeds; wholegrains- especially amaranth & quinoa; dried fruits; and dark green leafy vegetables. It’s important to note that the type of iron in plant foods (non-haem iron) is not as easily absorbed as that in animal foods (haem iron). To increase the absorption of iron from plant foods, include a vitamin C-rich food with meals, like citrus fruit, kiwi fruit, berries, capsicum, tomatoes & broccoli. Some antioxidants in tea can affect iron absorption, so avoid drinking tea with meals. Calcium: important for strong bones, and healthy functioning of nerves, muscles and the heart. Vegan sources of calcium: calcium-fortified soy or almond milks; hard tofu; almonds; unhulled tahini (sesame seed paste); legumes (chickpeas & baked beans); and green leafy vegetables (kale & Asian greens- bok choy & Chinese broccoli). So, with planning, those following a vegan diet can cover all their nutrient bases. But if you have any questions or concerns, you may benefit from advice and support from a Dietitian. Do you and your family follow a vegan diet? How do you ensure you get enough protein, iron and calcium in your diet? See more

08.01.2022 Nude Food day is coming up. The aim is to encourage kids and parents to eat well and live well, and help eliminate unnecessary packaging and wrapping that goes into schools. Are you prepared? Here are our top tips: ... Lunchboxes with inside compartments work best, as it stops food from getting mixed up together in your child’s school bag. Another option is a lunch bag filled with smaller containers for lunch, recess, fruit, etc. Instead of buying fun-size packets of chips and biscuits, buy snack foods like popcorn in bulk and send portions in reusable containers each day. You’ll spend less money this way too! Swap single-packet snacks with whole foods like fruit and vegetables. Not a fan of chopping in the morning? Berries, grapes, baby cucumbers and cherry tomatoes are super easy to pack in the morning rush. Replace cling film with reusable options like beeswax wraps. If you don’t have any, pack your child’s sandwich in a smaller container to keep the freshness in. Bake some easy muffins at the end of the weekend and freeze them for the week ahead. Then simply pop them in your child’s lunchbox and they’ll thaw in time for recess or lunch. You don’t even need to use patty pans if you spray the muffin tin with a bit of oil before pouring the batter in. Not a baker? A good hack is to swap packaged muesli bars for some trail mix, dried fruit or even a handful of your child’s favourite cereal container. Tag us @hungry4health_aus in your Nude Food lunch boxes!!

07.01.2022 HAPPY EASTER!! We love to decorate our dinner table over Easter with these adorable Bunny Napkins from @mychinet Check out www.mychinet.com/entertaining/bunny-napkin-fold for a set of instructions you can download and print out.... Don’t forget to share your dinner table with us by tagging @hungry4health_aus during this festive time.

05.01.2022 It’s #worldvegetarianday today! World Vegetarian Day was established by the North American Vegetarian Society in 1977 to help promote a vegetarian lifestyle, and inform people about all the environmental benefits that come along with it! Did you know...... Approximately 10% of the world’s population is vegetarian A well-balanced vegetarian diet can provide many health benefits, such as a reduced risk of chronic diseases, including coronary heart disease, hypertension (high blood pressure), and diabetes. Cutting out or lessening your meat intake can help minimise the number of forests that are being harvested in order to make room for farm animals Reducing your meat consumption can decrease harmful pollutants like methane from getting into our atmosphere How often do you eat meat? Would you be able to reduce your meat intake? Tell us in the comments below. See more

05.01.2022 While Easter might be over for another year, you’ve probably still got some chocolate eggs and bunnies hanging around from the Easter activities over the past few days. The kids definitely know there are leftover treats and you might be thinking how do you stop the them from going into a complete chocolate coma!! Well, we’re here to help you answer that Have you had a read of our ‘Division of Responsibility in Eating’ blog? Ellen Satter’s theory shows that by restricting fo...od, it actually leads us (and our children) to overeat when we have access to it, in comparison to if the food is regularly available. Use Easter as an opportunity to let your children listen to their hunger and fullness cues. They may eat more chocolate than what you would perceive to be acceptable, but by giving your child the freedom of food, it will eventually take the desirability away from sweets and will reduce the likelihood of overeating in the long run. Head to our blog to read more about the Division of Responsibility, and check out our blog on ‘Handling Halloween Candy’ at the same time- this will give you more tips on how to deal with and distribute your remaining chocolate at www.hungry4health.com.au/blog

05.01.2022 From our family to yours- we hope you are having a wonderful and safe Easter! And, of course, one filled with chocolate!! I thought my stash of Easter eggs was pretty good this year ...sadly, it wasn't all for me as I shared them with my dietitian colleagues at one of the hospitals I've been working at a lot recently. Yes, dietitians eat chocolate, too...in fact, these goodies bags were goobled up in no time! You don't have to feel guilty about eating chocolate this East...er...or ever! And neither do your kids. So let them enjoy their treats and encourage them to listen to their hunger cues. Tag us @hungry4health_aus in the Easter egg stashes in your home!!

05.01.2022 October 15th is Global Handwashing Day; a global advocacy day dedicated to increasing awareness and understanding about the importance of handwashing with soap. It is one of the most effective actions you can take to reduce the spread of pathogens and prevent infections, including the COVID-19 virus. There is also an important link between handwashing and food, including food hygiene and nutrition. Handwashing is a vital part of keeping food safe, preventing diseases, an...d helping children grow strong. The tagline 'Clean hands: a recipe for health' reminds us to make handwashing a part of every meal. Here are a few ways you can make a difference this Global Handwashing Day: Wash your hands with soap at critical times, especially before eating, cooking, or feeding others. Model good handwashing behaviour, and remind or help others to always wash their hands before eating. Make handwashing part of your family meals. Establish places to wash your hands in the household, in your community, in schools, workplaces, and in health facilities. Promote effective handwashing behaviour change in research, policy, programs, and advocacy. Swipe to find out more!!

04.01.2022 Growing kids often get hungry between meals. While it might be easy to reach for a pre-prepared food item, many packaged snacks for kids can be unhealthy choices. They are often full of refined flour, added sugars, and artificial ingredients. Instead of highly processed snack foods, fill your child’s tummy with whole foods that will provide energy and nutrition.... Here is a list of kid-friendly snacks that are both healthy and delicious. Fruit kebabs Yoghurt Popcorn Celery with peanut butter and raisins Trail mix Raw veggie sticks and hummus Veggie muffin Cheese cubes and plain crackers Wholegrain toast with avocado Pretzels Just remember to serve a kid-sized snack portion! What is your kid's favourite snack? See more

03.01.2022 As it’s Australian Food Safety Week, it's a perfect opportunity to talk to your kids about food safety. Children have an increased risk of contracting foodborne illness as their immune systems aren’t fully developed to fight off infections. Children also make less stomach acid, which helps kill bacteria. Food safety is essential to reduce the risk of foodborne illness in kids. So, it’s important that we teach them about the dangers of food poisoning and how to avoid it. ...There are simple steps you can take to teach your kids about food safety: Why: start by teaching them why food safety is important by letting them know about the risks of food poisoning. Be a role model: show them the right food safety behaviours by doing them yourself, including: hand washing, stacking the fridge correctly, using foods within their use by date, and proper kitchen hygiene practices. Get them involved: take them grocery shopping and get them to: check expiry dates, check egg cartons for cracked eggs, check the quality of fresh produce. At home, get them to pack the fridge with correct food safety practices like separating raw meats & cooked food, placing raw food on the bottom shelf, and putting fresh veg & fruit in the crisper drawer. When cooking, get them to wash their hands before handling food, use separate chopping boards for raw meats & fresh/cooked foods, washing up with hot soapy water, and keeping kitchen towels & sponges clean. Safe school lunches: encourage your kids to discard leftover food when they’ve finished eating, keep their lunch in a cool spot or fridge if possible, teach them to eat perishable items first, and get them into the habit of washing hands before and after eating and/or provide them with a travel size hand sanitiser bottle. When packing their lunches, keep these tips in mind: keep hot foods hot by using a thermos (especially important if foods contain meat, fish or poultry), keep cold foods cold by using re-freezeable ice packs (wash every day after use), and wash all fresh fruit & veg before packing. Do you have any other food safety tips to share with us? Comment below, we’d love to learn more! See more

02.01.2022 SAVE THE DATE// October 10th is World Mental Health Day. Looking after your mental health is always important, especially now more than ever with all the challenges we have faced in 2020. So join me this Saturday as I chat to Belinda Borg from Mini Mind Health about how we can look after children's mental health. Belinda is a primary school teacher, children's coach and children's yoga instructor based in the UK who now works with children to help navigate through their ment...al health journey. Bookmark this post and put it in your diary- you're not going to want to miss this one!! Date: Saturday, October 10th 2020 Time: 11am London, England 8pm Brisbane, Australia Where: Head to Hungry4Health_Aus Instagram account for this Instagram Live event

01.01.2022 50% of Australians are likely to be diagnosed with a mental illness in their lifetime, leaving 50% of us who will know someone living with a mental health issue. Mental Health Week is an opportunity to have conversations with your friends, family, and community about mental health and wellbeing. Afterall, mental health is something every person has, and every person can face challenges with-not just those living with mental illness. This year’s Mental Health Week the...me is Every person, every community, and we’re looking at ways we can all raise awareness, address stigma, and promote wellbeing. Join the conversation. Visit www.mhcsa.org.au See more