Portion Perfection in Tweed Heads, New South Wales | Nutritionist

Portion Perfection

Locality: Tweed Heads, New South Wales

Phone: +61 7 5536 6400

Address: Shop 6, 16-20 Stuart St 2485 Tweed Heads, NSW, Australia

Website: https://www.greatideas.net.au

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25.01.2022 Its always important to properly read nutritional data on all food to ensure they will suit your dietary requirements #snackfood #healthysnacks University of Sydney #portionperfection

25.01.2022 Red lentils pulse with romesco sauce, roasted tomato, kale & green olives Serves:6 Energy: 1324 KJ (316Cal) Protein: 13.8g... Carbs: 29.6g Ingredients San Remo Red Lentils Pulse Pasta 250g 2 red capsicums, halved & seeds removed 1 tomato 60g blanched almonds 1 garlic clove 2 tbsp extra virgin olive oil 1/4 punnet baby Roma tomatoes 12 green olives, pitted & halved 1/4 bunch kale, cooked & roughly chopped Salt and pepper Fresh basil, to garnish Method Preheat oven to 180C. Place capsicum and tomato on a baking paper lined baking tray, drizzle with olive oil and roast for 20 minutes or until capsicum skin is blackened. Add blanched almonds to the tray after 10 minutes. Place capsicum in a bowl and cover with cling film to steam. Set aside to cool slightly. Meanwhile, place baby Roma tomatoes on a baking tray, drizzle with olive oil and roast for 10 minutes. Remove skins from red capsicum and place into a food processor along with the tomato, almonds, garlic and 2 tbsp olive oil. Pulse until a rough paste forms and season with salt and pepper. Into a pot of boiling salted water, add pasta and cook according to packet directions reserving some of the pasta cooking water. Return the pasta to the warm cooking pot set over low heat on the stove and add 4 tbsp of the romesco sauce, roasted baby Roma tomatoes, green olives and kale. Season with salt and pepper and stir to mix through, adding pasta cooking water to loosen if required Serve with a garnish of fresh basil. Recipe adapted from sanremo.com.au #pulsepasta #redlentils #romesco #portionperfection

23.01.2022 Kiwifruits are in season! To celebrate, heres 5 facts about our favourite fuzzy fruit: 1. Kiwifruit are high in vitamin C, in fact one kiwifruit contains 100% of your daily value! 2. The lutein and zeaxanthin in kiwifruit protects your eyes against vision loss 3. High potassium concentration in kiwifruit lowers your blood pressure 4. Kiwifruit is high in folate, with two servings covering 10% of your daily value ... 5. These fruits are actually berries, known as "Chinese gooseberry" See more

22.01.2022 Protein is an essential macronutrient that helps build muscles, repair tissues, makes enzymes and hormones. It also helps you manage your weight by keeping you fuller for longer and boosts your metabolism. The image represents the protein content of food as blue and cost in red. Here are some examples of low-cost high protein foods that can help you achieve your goals: Tuna: contains 15.9g of protein per 95g and costs $0.90 AUD Eggs: contain 5.5g of protein per egg and c...osts $3.50 AUD per dozen Greek yogurt: contains 14.8g protein per 170g serve and costs $1.80 AUD per serve Rolled oats: contain 5.1g protein per 40g serve and costs $1.40 AUD per packet Tempeh: contains 23g protein per 100g serve and costs $4.50 AUD per packet Red kidney beans: contain 6.6g protein per 100g serve and costs $0.80 AUD per can P.S. Protein content is adapted from CalorieKing and cost is adapted from Woolworths May 2020. What are your favourite high protein foods?

21.01.2022 Fun fact: Your body has more bacterial cells than human cells But dont let that scare you - most of these microbes are friendly folk, helping us break down food, boosting our immune system and preventing the development of chronic diseases Although our microbiome works to help us, when theres not enough of the good guys in our gut, things can get out balance. This is known as "gut dysbiosis" and can manifest as bloating, nausea, fatigue and GI issues like irritable bowel ...syndrome (IBS). So how do we keep the good guys happy? - Eat plants Fibre is a prebiotic and is only found in plant foods. Prebiotics feed the good guys in your microbiome. Legumes, whole grains and leafy greens are all high in fibre. -Eat fermented foods Foods like sauerkraut, kimchi, kefir and yogurt are loaded with healthy bacteria which have been used in the fermentation process. -Steer clear of artificial sweeteners Aspartame has been linked to the growth of unhealthy bacteria in the microbiome. -Take antibiotics only when necessary Antibiotics work by killing pathogenic bacteria, as well as good bacteria. Although they can be lifesaving, they can have negative impacts on your microbiome. Want to learn more about your microbiome? At Great Ideas in Nutrition we can conduct microbiome testing, giving you a better idea of your unique microbiome! Ask us about it today

20.01.2022 If Isolation is making you bored and the only exercise you are getting is walking to and from the fridge, youre not alone. "Although comfort eating during stressful times was a "false friend", there were plenty of ways to create good eating routines." Learn more in this Tweed Daily News interview with the creator of Portion Perfection, Amanda Clark.... https://www.tweeddailynews.com.au//tweed-dietitian/3994779

19.01.2022 The Mediterranean diet is a way of eating that is followed in countries around the Mediterranean Sea, such as Italy, Spain, Greece, France and Morocco. The Mediterranean diet includes: - Vegetables - Fruits... - Whole grains - Nuts and seeds - Olive oil - Beans and lentils - Fish and seafood - Eggs - Low fat milk and dairy products Health Benefits of the Mediterranean Diet include - reducing your risk of developing heart disease, stroke and type 2 diabetes - improve blood glucose (sugar) control for individuals with type 2 diabetes - delay development of cognitive disorders such as dementia and Alzheimers disease In the next few weeks, we will be sharing with you some delicious middle eastern recipes and new ingredients, so stay tuned :) #MediterraneanDiet #WholeFoods #BrainFood #PortionPerfection

19.01.2022 We all know oily fish like salmon is good for our hearts and brains, but did you know oily fish also improves lung function? Its true! In fact, researchers at La Trobe Uni found that kids with asthma significantly improved their lung function in 6 months after eating a diet rich in oily fish

18.01.2022 Almond Chocolate Chia Seed Pudding Ingredients: for 4 servings 1 cup greek yogurt (285 g) 1 cup almond milk (240 mL)... 1 teaspoon vanilla extract 2 tablespoons honey cup chia seeds (40 g) 2 tablespoons dark cocoa powder Toppings slivered almond chocolate shaving Preparation In a medium bowl, mix the yogurt, almond milk, vanilla, honey, chia seeds, and cocoa powder together until well combined. Pour the mixture into an airtight container and refrigerate, covered for 4 hours. Spoon the pudding into the desired serving dish and top with slivered almonds and chocolate shavings. Enjoy! Energy: 634 KJ (151 Calories) Total Fat: 3g Carbs: 23g Fiber: 4g Sugar: 17g Protein: 7g You can enjoy this delicious dish at breakfast or as a dessert! Recipe adapted from tasty.co #PortionPerfection #chiaseeds #chia #healthydessert #healthybreakfast

17.01.2022 Are plant milks better than cow's milk? If you don't drink dairy, you've probably thought this before. Plant milks are free of cholesterol and usually lower in calories when compared to full fat cows milk. However, Plant milks are also naturally lower in calcium, vitamin D, B12, A and protein. ... To get the most out of plant milks, check the labels for the following: -Calcium: Aim to buy those containing at least 100mg per 100ml. -Vitamins: Make sure to check the label for added vitamin D, A and B12. -Protein: Cow's milk typically contains about 10g of protein per serving, where as plant milks contain around 3g. To choose the highest protein option, go for soy. Do you drink plant milk?

13.01.2022 Packed with inflammation-fighting enzymes and antioxidantsnot to mention key vitamins and mineralspapaya fruit is a tropical treat for your taste buds and body. #papaya #healthfood #antioxidants #portionperfection

13.01.2022 Have you noticed Quorn meals in the freezer section while doing your grocery shopping? Quorn meals are made from Mycoprotein, a vegetarian/vegan protein that comes from fungus. The fungus Fusarium venenatum is then fermented and made up into different products, such as fillets, mince, nuggets,..etc. Mycoprotein is high in protein and fiber, and low in fat, cholesterol, sodium, sugar and it has a meat- like texture.... Theres also conflicting research regarding the safety of mycoprotein. A number of studies indicate that the primary ingredient used to make mycoprotein is a potential allergen, and may cause dangerous reactions if consumed, however its not confirmed. Have you tried Quorn before? #MeatAlternative #Protein #PortionPerfection

12.01.2022 Very soon we will be able to wear a patch that tells us exactly how our bodies react to different foods via an app! Super exciting for those who are pre-diabetic! @ [212275426004:274:Griffith University] RMIT University #DiabetesPrevention #Nutrition #PortionPerfection

12.01.2022 Its always important to be careful with what you eat after bariatric surgery. But what about your vitamin intake? #Vitamins #BariatricSurgery #DietryIntake #PortionPerfection

11.01.2022 A duo of researchers from the School of Medicine at the University of California, Irvine has discovered that a compound commonly found in pickled capers, which are the immature flower buds of the caper bush, can directly regulate proteins required for bodily processes such as the heartbeat, thought, muscular contraction, and normal functioning of the thyroid, pancreas and gastrointestinal tract. #foodscience University of California #capers #brainhealth #portionperfection

09.01.2022 There are many healthy meal swaps that you can make to reduce the energy of your meals and boost your veggies intake. Here are some low calorie swaps that will each save around 200 Calories: Swapping 1 cup pasta to 1 cup zoodles (zucchini noodles) Swapping 1 cup of cooked rice to 1 cup cauliflower rice Swapping roast pumpkin, potatoes, sweet potatoes with zucchini, capsicum and eggplant... What other low calorie swaps can you think of?

09.01.2022 How are you going to incorporate dates in your diet? From our last post, Hanin told us about the health benefits of dates. She has now expanded on this to add some other healthy snack choices. Sometimes we feel hungry between meals and we dont want to snack on junk food or high energy snacks. Here are some healthy snack ideas that will fill you up and are under 100 calories per serve:... - Fruit: great snack, provides you with fibre and many essential micronutrients such as vitamin C - Eggs: having 1 egg as a snack will provide you with protein that will keep you full until the next meal - Yogurt: low fat low sugar yogurt is rich in protein, carbohydrates and calcium (for healthy bones). - Cheese: 2 slices of low fat cheese is high in protein to nourish your muscles and calcium for healthy bones. - Wholegrain crackers: 4 crackers can provide you with 2.8g of fibre which maintains a good digestive system, improves your bowel habits and keeps you full until your next meal - Air-popped popcorn: a serve of popcorn is delicious as well as nutritious. 30g of popcorn will provide you with many nutrients such as fibre and many other micronutrients such as potassium Which snack do you like to eat? :) #HealthySnacks #PortionPerfection

09.01.2022 Dates are fruits that are widely used in Middle-Eastern culture. They grow on date palms in small clusters. The most popular types are Medjool and Deglet Noor dates. The macronutrients content of dates are: Energy: 46 calories (194 KJ)... Carbohydrates: 11g Protein: 0.3g Total fat: <0.1g Dietary fat: 1.6g In addition to tasting great, they have more benefits including: - High in polyphenols, which can protect the body from inflammation - Can satisfy your sweet tooth and provides you with nutrients - High in fibre, which can help you feel fuller for longer = High in potassium - Dates fruit consumption during late pregnancy has been shown to positively affect the outcome of labour and delivery (further studies needed) How are you going to incorporate dates in your diet? :) #PortionPerfection #Medjool #DegletNoor #GoodFood #SweetsAlternative

08.01.2022 NEW product for our bariatric community! Get yourself ready for the working week with these perfectly sized meal prep containers The Bari-Prepper includes:... Discreet markings on the base so you know how to portion out your meals Instructional leaflet guiding you to the foods to fill your containers & meal ideas Made from high borosilicate glass (safe to microwave) Get yours here: https://www.greatideas.net.au/pp-bari-prepper.html

08.01.2022 "I love this container. Its so easy to use and clean. Travels well and is an invaluable tool for any weight-loss patient." Leanne C. Have you been thinking about getting the Portion Perfection Bari-Prepper? Read reviews from happy customers Get yours here: https://www.greatideas.net.au/pp-bari-prepper.html

07.01.2022 Fun fact: Your body has more bacterial cells than human cells But don't let that scare you - most of these microbes are friendly folk, helping us break down food, boosting our immune system and preventing the development of chronic diseases Although our microbiome works to help us, when there's not enough of the good guys in our gut, things can get out balance. This is known as "gut dysbiosis" and can manifest as bloating, nausea, fatigue and GI issues like irritable bowel ...syndrome (IBS). So how do we keep the good guys happy? - Eat plants Fibre is a prebiotic and is only found in plant foods. Prebiotics feed the good guys in your microbiome. Legumes, whole grains and leafy greens are all high in fibre. -Eat fermented foods Foods like sauerkraut, kimchi, kefir and yogurt are loaded with healthy bacteria which have been used in the fermentation process. -Steer clear of artificial sweeteners Aspartame has been linked to the growth of unhealthy bacteria in the microbiome. -Take antibiotics only when necessary Antibiotics work by killing pathogenic bacteria, as well as good bacteria. Although they can be lifesaving, they can have negative impacts on your microbiome. Want to learn more about your microbiome? At Great Ideas in Nutrition we can conduct microbiome testing, giving you a better idea of your unique microbiome! Ask us about it today

07.01.2022 QUT nutrition graduate Jacqui Toumbas is helping her community pay it forward by sending wholesome meals from her West End cafe to Brisbane hospital workers and the elderly. #StayWell #PayItForward #PortionPerfection

07.01.2022 Have you ever noticed how much a walnut looks like a brain? Walnuts are high in omega 3s and antioxidants. Both of these factors make them great for brain function! But walnuts arent the only nuts that are good for your brain - eating 2 tbsp. of any type of nut everyday improves brain function in older adults by up to 60%! Whats your favourite type of nut?

06.01.2022 Are plant milks better than cows milk? If you dont drink dairy, youve probably thought this before. Plant milks are free of cholesterol and usually lower in calories when compared to full fat cows milk. However, Plant milks are also naturally lower in calcium, vitamin D, B12, A and protein. ... To get the most out of plant milks, check the labels for the following: -Calcium: Aim to buy those containing at least 100mg per 100ml. -Vitamins: Make sure to check the label for added vitamin D, A and B12. -Protein: Cows milk typically contains about 10g of protein per serving, where as plant milks contain around 3g. To choose the highest protein option, go for soy. Do you drink plant milk?

05.01.2022 As we continue with our Mediterranean theme, here is a banana bread recipe that Hanin has put together for us. Not only is it tasty and healthy, it also contains a number of Mediterranean ingredients including dates, walnuts and nutmeg. #HealthyEating #MediterraneanDiet #PortionPerfection Recipe: Healthy banana walnut bread Ingredients ... 1/3 cup extra virgin olive oil 1/2 cup quality honey 2 eggs 3 extra ripe bananas, mashed 2 tbsp low fat plain yogurt 1/4 cup skim milk 1 tsp bicarb soda 1 tsp vanilla extract 1/2 tsp ground cinnamon 1/2 tsp ground nutmeg 1 1/3 cup wholemeal flour 6 dates, pitted and chopped (about 1/2 cup chopped dates) 1/3 cup chopped walnuts Method Preheat the oven to 165 degrees celsius. In a large mixing bowl, whisk the olive oil and honey. Add the eggs and whisk again to combine. Now add the bananas yogurt, milk, bicarb soda, vanilla extract, cinnamon, and nutmeg and whisk together Using a spatula, stir in the flour; then add the dates and walnuts and stir the batter again until everything is well combined. Lightly oil a non-stick a 9 x 5 loaf pan. Pour the batter into the loaf pan and shake very gently so it evens out. Bake in the heated-oven. After 50 minutes or so, test by inserting a toothpick in a few places. If only a couple moist crumbs cling to it, remove it from the oven. If it needs a little more time, give it 5 more minutes. Remove from the oven and let the bread cool for 10 minutes, then transfer to cool on a wire rack for another 20 minutes or so. Slice and enjoy! Serves: 24 Energy: 116 calories (485 KJ) Carbohydrates: 15g Protein: 2.1g

05.01.2022 Who else caught Amanda and the portion plate on 7NEWS Gold Coast last night? Amanda recommends avoiding unnecessary trips to the kitchen during isolation. Also, use a smaller plate, and make sure youre eating the right foods.... Watch to learn more:

04.01.2022 White rice is widely consumed around the world and it contains similar energy, protein and carbohydrates as brown rice. So why is brown rice healthier? Brown rice is a whole grain. That means it contains all parts of the grain including the fibrous bran, the nutritious germ and the carb-rich endosperm. White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain. Brown rice contains more fibre, Calcium, Thiamine (B1), N...iacin (B3), Vitamin B6, Manganese, Magnesium, Phosphorus, Iron, Zinc. P.S.If youre trying to lose more weight and selecting lower carbohydrate options, cauliflower rice can be a great and versatile option for you. Which rice would you choose? #brownrice #whiterice #cauliflowerrice #portionperfection

03.01.2022 Here are a few tips to ensure your meals are as nutritious as they can be #HealthyFood #NutritiousMeals #PortionPerfection

03.01.2022 "I would eat a whole packet of biscuits or half a cake and I got really scared that I couldn't control myself," says a source in this article. "This is a reminder that it's not just me being all weak and feeble you're fighting even more than you think you are." Can you relate to this?

02.01.2022 It's always important to properly read nutritional data on all food to ensure they will suit your dietary requirements #snackfood #healthysnacks University of Sydney #portionperfection

02.01.2022 Kiwifruits are in season! To celebrate, here's 5 facts about our favourite fuzzy fruit: 1. Kiwifruit are high in vitamin C, in fact one kiwifruit contains 100% of your daily value! 2. The lutein and zeaxanthin in kiwifruit protects your eyes against vision loss 3. High potassium concentration in kiwifruit lowers your blood pressure 4. Kiwifruit is high in folate, with two servings covering 10% of your daily value ... 5. These fruits are actually berries, known as "Chinese gooseberry" See more

02.01.2022 "I would eat a whole packet of biscuits or half a cake and I got really scared that I couldnt control myself," says a source in this article. "This is a reminder that its not just me being all weak and feeble youre fighting even more than you think you are." Can you relate to this?

01.01.2022 Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. Benefits: Contains polyunsaturated fats (as omega-3 fatty acids) High in fibre ... Good source of protein Good source of calcium High in phosphorus High in zinc May prevent the development of chronic diseases e.g. heart disease and diabetes Lower bad cholesterol Reduces inflammation Nutritional information (per 1 tablespoon) Energy: 67 calories (280 KJ) Protein: 3.1g Total fat: 4.7g Saturated fat: 0.5g Polyunsaturated fat: 4g Carbohydrates: 0.7g Fibre: 5.6g Like or comment below if youve tried chia seeds

01.01.2022 Recipe: Lemon smashed chicken Ingredients: Black pepper Cayanne pepper... Tumeric Salt Grated garlic Onion powder Lemon skin grated lemon juice Parsley, finely chopped 1 tbsp tomato paste (can add more if you like) Olive oil or grapeseed oil Chicken breast, halved Method: Mix the spices together on a plate Add lemon juice, olive oil, garlic, parsley and tomato paste together Rub the chicken with marinade Grill on a pan for 4 minutes on each side or until the chicken cooked Grill lemon with the chicken, then squeeze it on the chicken I served this delicious chicken dish with rice (mixed with broad beans and dill) plus veggies on the side. P.S. marinate the chicken overnight for extra flavour :)

01.01.2022 Whether you love them or hate them, olives are really great for nutritional health #Olives #Kalamata #HeartHealth #Antioxidants