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Your Nutrition Matters
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25.01.2022 The power of beans and legumes - They're chock full of fibre, which helps keep your gut healthy - They're made up of protein, which makes them an ideal substitute for meat (especially in vegetarian and vegan diets - They are a good source of soluble fibre, which can help lower cholesterol levels ... - They provide plenty of nutrients, including Vitamin Bs, antioxidants and more! - They're cheap and economical (yay to saving money!) Need some inspiration on how to include more beans and legumes in your diet? Here are some suggestions: Add some lentils to your curries, soups or pasta sauce Use beans as a salad base and add lots of veggies to it Roast some chickpeas and enjoy a handful of them as a snack Enjoy some baked beans on toast for breakfast Add beans and lentils to casserole dishes Make some vegetarian patties/ burgers/ falafels with chickpeas or lentils Veggie sticks, baked tortilla chips and hummus make a great afternoon tea snack Any keen beans interested in adding more beans and legumes to their diet? See more
25.01.2022 Public health nutrition, by definition, refers to the application of nutrition and public health principles to design programs, systems, policies and environments that aims to improve or maintain the optimal health of populations and targeted groups. Often, we find ourselves planning and delivering projects at a "upstream" or preventative level, and these projects are usually targeted at a community or larger population. It often involves multiple stakeholders, som...etimes even stakeholders from other industries, and the interventions are guided by current evidence and guidelines, but there are opportunities for innovation. Who's interested in public health nutrition? See more
23.01.2022 Working on the rooftop terrace as its a gorgeous sunny day Talking about work, would like me to share more about what I do as a public health dietitian?
23.01.2022 Food allergies are often a concern when starting solids. Current evidence suggests that early introduction of allergenic foods from around 6 months of age can reduce the risk of your child developing food allergies. Hence, theres no need to delay or avoid allergenic foods like egg, peanut, wheat, cows milk and fish to prevent food allergies or eczema. Try introducing a new food every 2-3 days as part of a varied diet.... However, if your child has an existing food allergy, or your family has a history of food allergies and youre concerned about starting solids, always speak to your doctor and dietitian for more advice
23.01.2022 Weekend nibbles with a glass of spinach and apple smoothie. To build a healthier grazing platter/ plate: Pick veggies based dips Have some fresh veggies - offer a salsa or add some veggies sticks ... Include wholegrain crackers Ive also been working on my food plating and photography skills, and I think my partner @noel_nick_lee whos a chef and avid photographer approves
22.01.2022 When in isolation, make fluffy brioche cinnamon rolls @ Melbourne, Victoria, Australia
21.01.2022 Was experimenting with food and made a Japanese curry pie for dinner! Who knew you could have Japanese curry in a pie!
18.01.2022 Got this beautiful strawberry cheesecake croissant from @pennyforpound today! Its filled with cream cheese and strawberry jam, the croissants flakey and light - Oh my, what a delicious treat
18.01.2022 Look at this amazing blueberry & ricotta hotcake! I had a great time catching up with fellow dietitian @thisfoodieeats over brunch at @toppaddock! Its been a few intense months, but it was lovely seeing friends and going out to eat now that restrictions have lifted - all while practicing social distancing and hand hygiene of course!
18.01.2022 My colleagues and I were having a chat about changes in eating habits since lockdown commenced in March, and that prompted me to reflect on my own eating habits. For some reason, I've actually been eating lesser serves of fruit than I normally would since we started working from home. Perhaps you it's because I've been moving lesser, so I haven't been feeling as hungry as I normally would and was less likely to reach for a piece of fruit as a snack. Time to change that! Have you noticed any changes in your eating habits since lockdown commenced in March?
18.01.2022 My first DA conference - what an amazing experience it has been! So grateful to have had the opportunity to attend this and learn from all the amazing presenters. Cant wait to put some of the things Ive learnt into practice. Looking forward to attending and hopefully presenting at the conference next year ... #Repost @dietitiansaus with @make_repost And thats a wrap on #DA2020! What a remarkable three days its been.We hope youve had a fantastic time and managed to #DiscoverGrowEvolve alongside the best in the profession! Were sending a big thankyou to our speakers, DA2020 Scientific and Social Program Committee and to everyone who helped make this years virtual program possible. Wondering about the oral research presentations and posters usually available at conference? Stay tuned for the release of the Nutrition & Dietetics Conference supplement tomorrow, which will showcase the emerging research in the field! @ Melbourne, Victoria, Australia
17.01.2022 Salads are a great way to increase your vegetable intake - they're easy to make and are full of fresh and delicious vegetables! As we celebrate #SmartEatingWeek, it's a great opportunity for us to learn more about food and work towards eating well for optimal health and wellbeing. The average Australian adult needs at least 5 serves of vegetables daily, with one serve of vegetables being equivalent to: cup cooked green or orange vegetables cup cooked dried or ...canned beans, peas or lentils (preferably with no added salt) 1 cup green leafy or raw salad vegetables cup sweet corn medium potato or other starchy vegetables 1 medium tomato Many of us struggle to meet the recommended 5 serves daily, but it's actually not as much as you think. If you made a salad for lunch, you could be easily having 2 serves of vegetables there! Here's an extra tip from your dietitian here - Try topping your salads with fresh fruits for the extra sweetness! My favourites are mango, strawberries, nectarines and dried cranberries! See more
17.01.2022 Spring rolls vermicelli salad from @misschu.tuckshop for dinner. Takeouts have become a weekly thing in our household thanks to covid, and Vietnamese foods one of our go tos. While nutrition is important with food, so is flavour! I love how Vietnamese foods sweet and savoury, fresh and light, and just full of hearty delicious goodness! Look at that beautiful bowl
16.01.2022 Happy Friday! Spent the day testing recipes for baked goods with egg replacers as Im working a new menu for a childcare centre. Look at this batch of egg free orange & poppyseed wholemeal muffins! Im really impressed with how theyve turned out! And they taste delicious too
15.01.2022 Having a healthy and balanced diet plays a huge role in maintaining optimal health. Like @thegoodmoodfoodaus would say, fresh Aussie fruit, vegetables and nuts are natural mood boosters. But how we eat well in these unusual times during and beyond COVID-19? Here are my top tips: Include plenty of wholegrains, fruits and vegetables in your diet. Theyre full of fibre, vitamins and minerals - all the good stuff Fill at least half of your plate with vegetables. As ...we move through the colder months, roast vegetables and vegetable soups are great ways to continue eating vegetables. Get creative in the kitchen and experiment with different recipes and ingredients. For example, try making spaghetti bolognese with lentils instead of beef mince! Lentils are a cheap and delicious meat alternative and they are full of B vitamins, protein, zinc and magnesium. Practice mindful eating. We may find ourselves snacking more with our fridges and pantries so close by. Take a moment to check in with yourself the next time youre reaching for a snack. Are you feeling hungry, or bored? Stay hydrated and avoid having more than 4 cups of coffee a day. See more
15.01.2022 Blueberry pancakes for lunch on a sunny day With everything going on in the media these days, you might have come across foods being labelled good or bad. These labels can interfere with our relationship with food and the way we eat. We eat for so many reasons, for energy, for growth, for pleasure and enjoyment, and more!... Personally, I believe that no food is off-limits when you maintain a healthy balanced diet. The question is how often you eat it and how much you eat. Pancakes as an occasional treat does no harm
15.01.2022 Homemade dumplings My all time favourite. Dumplings make a reasonably healthy option if theyre steamed and filled with lean protein and vegetables. With many of the commercially available ones being quite salty and unimpressive, I decided to make my own. ... I used lean pork mince, some prawns and squid, wombok, carrots, shiitake mushrooms, spring onions, garlic and ginger, along with a splash of soy sauce, sesame oil, white pepper and sugar. Not the prettiest, but I ended up with 62 delicious dumplings!
14.01.2022 Moved my home office to the rooftop yesterday as the weather was beautiful One of the many perks of working from home. Other great things about WFH: I can get proper food when Im hungry, and I have more time to spend cooking during the week. The second lockdown did hit me a little harder, but Im having a better week now that Ive gotten over it.
12.01.2022 How do you incorporate more vegetables into your meals? Ive been doing some planning for Tryfor5 and National Nutrition Week, and it made me reflect on my own vegetable intake. While Im usually pretty good with vegetables, I tend to skip over it when Im getting takeaways, especially when Im busy. ... I decided to add some salad greens to my chicken pie from @wonderpiesmelb for lunch, and thats easily 2 serves of vegetables there.
10.01.2022 SEAFOOD PASTA Perfect for cold winter nights. Sauce: Seafood (I used scallops, octopus, squid rings and prawns) 1 jar of pasta sauce... 5 cloves of garlic, minced 1 brown onion, diced 1 punnet of cherry tomatoes, halved 1 carrot, diced 1/2 box mushrooms, sliced Dried parsley and basil - Heat the oil in the pan and add the garlic and onion. Cook until soft. - Add the carrots and cherry tomatoes in and cook for 2 minutes. Add the pasta sauce, mushrooms and 100ml of water. Season with dried basil and parsley and leave to simmer for 20 mins on low heat. - Turn up the heat and add the seafood. Cook until seafood is cooked and season with pepper. I found it salty enough, but season it with extra salt if needed. Serve it with pasta of your choice. Pasta sauces are a great vessel to add more vegetables into your meal, especially if youre feeding your little ones that refuse to eat vegetables. TIP: Blend the vegetables in the sauce before adding the seafood.
10.01.2022 Made Japchae (Korean stif-fried glass noodles) for dinner! Its one of my favorite dishes as its easy to make and you can add all sorts of vegetables to it. Thats one easy way to get your veggies serves in! The best part? It reheats well the next day and the noodles stays chewy
10.01.2022 Happy Valentines Day, folks
09.01.2022 Melbournes beautiful and sunny today so Im enjoying the sunshine with my veggie seedlings. The bokchoy seedlings are really thriving! How exciting Im a plant mom!
08.01.2022 Got some old fruit lying around? Make it into a fruit crumble! I was testing this apple and blueberry crumble recipe after making some recipe modifications, and its the perfect winter warmer! Its sweet, crunchy and delicious - what more can you ask for! As its full of fruits, nuts, oats and wholemeal flour, its full of fibre and provides almost 1 serve of fruit per serving. Woohoo!
07.01.2022 COUS COUS SALAD BOWL Its the first day of spring and sunny days always make me excited for fresh salads. Tips to building a salad bowl: ... Use plenty of colourful veggies. They add flavour, crunch and colour. Have some healthy fat in there e.g avocado or nuts. Dont forget your protein - think eggs, prawns, fish, grilled chicken, beans, baked falafels or tofu Add some grains to bulk your salad up - try cous cous, quinoa, pita bread, pasta or grain of your choice Drizzle some dressing or olive oil over it and enjoy! See more
07.01.2022 Healthy and delicious food helps us go about our day with more energy and ease. When we nourish our bodies with delicious and nutritious food, it also makes us feel better, both physically and mentally. Ever since we started working from home, Ive had more time to cook and make meals from scratch, which has been great! Ive also been to the markets more and have been having fun cooking with plenty of fresh produce. Those who know me would definitely agree that good food does put me in a good mood!
06.01.2022 As we enter July, it also marks the start of @dryjuly . Dry July is a fundraiser that encourages individuals to go alcohol-free in July to raise funds for people affected by cancer. Aside from raising funds for cancer, Dry July also sports another key message by shining the spotlight on health and wellbeing of the everyday Australian. Dry July encourages social drinkers to rethink their relationship with alcohol, change their drinking habits and make some healthy lifesty...le changes. Having a month off alcohol also has great health benefits, such as sleeping better, having more energy and no hangovers! It's a win win! Sign up with @dryjuly if you're keen on participating! See more
02.01.2022 What textures should I offer and when should I change the textures of the food offered to my baby? If you're starting out with smooth pureed/ mashed items, other textures should be introduced quickly to encourage chewing (yes, even if the bub has no teeth yet). Try offering coarsely mashed items, or small soft pieces of foods when transitioning from purees. Your bub might quickly go on to minced foods and then chopped foods! Finger foods are always encouraged! You ca...n offer pieces of cooked vegetables, small thin strips of meat, thin slices of fruit and bread fingers at around 7 months of age to encourage chewing and self feeding. Offer loaded spoons! Although this will get messy, it encourages your bub to self feed, which is an important skill! Chopped up family foods can be offered as the child grows older and become more adept at feeding themselves. See more
02.01.2022 A lot has happened in the world in the recent weeks, and during times of uncertainty and stress, it can be easy to neglect your physical and mental wellbeing. Take care of yourself and talk to people that you trust. Lets remember to be kind and considerate to each other in times of difficulties. Here are some tips to help support your physical and mental wellbeing:... - Have a healthy balanced diet where possible - Stay hydrated - Get ample sleep - Do some physical activity - Take some time out of your day to meditate - Stay home, practice social distancing and proper hand hygiene - Take a day off from watching the news #yournutritionmatters#dietitian#nutritionist#health#wellbeing#mentalhealth#physicalwellbeing#mentalwellbeing#emotionalwellbeing#healthy#healthylifestyle#friends#family#socialdistancing#nutrition#coronavirus#stayhome#nourish#dietitiansofig#dietitiansofinstagram#apd#rd#rdn#healthyeating#instanutrition#instafood#covid19#wellness#bekind#bekindtoyourself
01.01.2022 Last week, I asked if people would be interested in me sharing more about my work as a public health dietitian and many said yes! So here we go. I graduated from dietetics in 2018 and I've been working as a dietitian within Monash University's Health and Wellbeing team. As part of my role, I work to improve the university's food environment through the delivery of 3 nutrition initiatives to increase staff and students' access to healthy food on campus. In order to so,... I work closely with food retailers across our four campuses to assess their store and catering menus. I also educate and provide our retailers with suggestions on how to improve their menus and support them to make the necessary changes over time. Aside from that, I also manage a social media marketing campaign to educate staff and students about healthy eating and nutrition and support them to make informed food choices on campus. This year, I also had the opportunity to create a series of healthy and easy recipe videos, which was great fun! I also coordinate and deliver various nutrition events and activities for staff and students throughout the year. This includes key events like Smart Eating Week and Try for 5 of course! Want to know more? Comment below or DM me @ Melbourne, Victoria, Australia See more
