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06 Jan

  Protein is an important addition to your child's diet. It not only helps support their growth and development, protein also helps to keep their tummies full which stops cravings for sugary snacks and junk food.   To keep your child's appetite down and their metabolism up they need to eat a protein-rich food with each meal or snack.  This will ensure adequate protein intake so that you don’t go hungry and you keep burning fat throughout the day.  Organic, free-range meats, poultry and eggs, lean cuts, grass fed meats and non-farmed fish choices are always best     How much protein does your child need?...

23:43 / Healthy Eating
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04 Jan

Washing and storing food properly is essential to maintaining the nutrient quality and longevity of food.  If food is stored properly, it remains fresher for longer.  This prevents you having to throw away food unnecessarily, which may be kinder to your budget. Now could be the perfect time to do an audit of your fridge and pantry, clearing out any unhealthy or out of date items.  When you go to your fridge or pantry, what do you see?  Follow these refrigerator makeover tips to support healthy kids ✅. Are all the packaged or bottled items in date and sealed properly?✅. Are your...

07:17 / Healthy Eating
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04 Jan

Protein Chicken, Soybeans, Fish, Ham, Beef, Cottage cheese, Yoghurt, Skim milk, Turkey, Eggs, Lamb, Nuts, Seeds, Sprouts Vitamin A Norwegian cod liver oil, Liver, Parsley, Carrots, Sweet potatoes, Swiss chard, Spinach, Mango, Butternut squash, Beet greens, Chives, Egg yolk, Watercress, Winter squash, Tomatoes, Cantaloupe, Broccoli Vitamin B1 Brewers yeast, Rice bran, Fresh wheat germ, Sunflower seeds, Pine nuts, Soya milk, Sesame seeds, Peanuts, Pistachio  nuts, Buckwheat, Wheat bran, Rolled oats, Wholemeal pasta, Whey powder, Lima beans, Pinto beans, Mung beans, Peas, Egg yolk, Cornmeal, Brazil nuts, Lentils, Broad beans Vitamin B2 Liver, Brewers yeast, Whey powder, Fresh wheat germ, Almonds, Mushrooms, Egg yolk, Swiss and cheddar cheese,...

07:08 / Healthy Eating
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06 Nov

The first step toward making changes to what types of food your family eats begins in the kitchen.  This is where we look at what types of food are stored in your pantry, fridge and freezer and begin the process of swapping the food that may be damaging the gut with healthier options.  Our food swap list can be a good place to start. What’s of most importance at this initial stage is you don’t become overwhelmed and there are a couple of different ways to tackle your kitchen makeover. ✅. You can set aside a chunk of time and toss out...

02:45 / Healthy Eating
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06 Nov

There are hundreds of food variations available when packing a bento box.  However, it can sometimes be difficult to decide which foods are healthy choices.  These are some of our suggestions.   70 Bento Box Suggestions For Healthy Children's Lunch 70 Bento Box Suggestions Carrot sticks Pineapple Green peas Cherry tomatoes Corn kernals Tiny cucumbers Corn kernels Natural corn chips Olives Corn fritters Grapes Grated cheese Bocconcini Cottage cheese Fetta cubes Coconut yoghurt Rice crackers Lamb rissoles Tortilla chips Noodles Natural yoghurt Pretzels Kiwifruit Watermelon Mango Apricots Sushi Rice paper rolls Beetroot dip Humus Tuna Meat balls Boiled egg Pumpkin seeds BBQ chicken Mashed vegies Olives Chicken wings Chicken drumsticks Corn fritters Chicken balls Cheese squares Blueberries Raspberries Fried rice French toast Quiche Oat biscuits Wraps Orange portions Zucchini fritters Poached chicken Bliss balls Banana* Museli Rice crackers Avocado* Apple* Celery sticks Tuna Patties Roast beef Smoked salmon Cream cheese Falafel Chicken rissoles Pea fritters Corn muffins Bacon & zucchini slice Leek & potato patties Popcorn Benefits of the Bento Box The bento box is...

00:33 / Healthy Eating
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01 Nov

Include protein rich foods in each meal or snack ✅ Protein helps to regulate your child's appetite and keep them feeling full for longer periods of time. ✅ Protein protects your muscle tissue and gives additional energy for fun and games. ✅ Protein foods include fish, seafood, poultry, meat, eggs, dairy, soy and legumes. ✅ Include one palm size portion of protein per meal and increase to two palms of tofu and tempeh.     Children's Nutritionist Approved Carbohydrates ✅ Starch carbohydrates have a high glycaemic index (GI) and other less valuable nutrients to the body. ✅ Bread, rice, past and cereals should be kept so two small servings...

00:40 / Healthy Eating
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31 Oct

Your gut is where you absorb all the nutrients to power your body, making a healthy digestive system central to your overall health. But did you know that there are close to 2 kg worth of bacteria in your gut? That’s literally billions of tiny micro-organisms living and growing in your gut right now – collectively called gut ‘microbiota’. These beneficial bacteria encourage healthy digestion and support an efficient immune system, keeping any undesirable bacteria at minimal levels. However, if the numbers of undesirable bacteria begin to outweigh the beneficial bacteria this can lead to digestive symptoms such as constipation, wind and...

22:28 / Healthy Eating
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31 Oct

Now we are not strangers to the building blocks of feeding our children a good meal throughout the day. Now familiarise yourself with the ingredients. Almond meal Also called ground almonds and is a healthy grain-free flour alternative to make cakes and biscuits or for crumbing meats and fish.  Ideally grind whole almonds as required in a food processor to avoid the fat in the nuts from going rancid if it has been exposed to light and/or heat. Almond butter (nut butter) These are ground almond paste and a wonderful substitute for butter.  Any nut can be round into a paste, they are a...

21:07 / Healthy Eating
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31 Oct

  When cooking food, the main consideration is to keep the vitamin and mineral content intact as much as possible.  To preserve the precious nutritional content, cook at lower temperatures and if required, for a longer period of time.  Try to avoid frying as this essentially destroys the nutrients.     The best cooking methods include ✅ Braising ✅ Poaching ✅ Sautéing ✅ Simmering ✅ Steaming ✅ Stewing ✅ Stir frying in water     Microwave cooking Many homes rely on cooking in the microwave oven as a way to get food prepared and on the table quickly.  There are some cautions to be aware of when preparing food in this manner. One of the...

06:41 / Healthy Eating
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31 Oct

Organic food is more nutritious than ordinary produce because it is not sprayed with herbicides and pesticides.  It also contains more vitamins and minerals because of better farming practices.   The advantage of introducing organic food to children is to reduce chemicals in their diet that may interfere with the delicate balance between their immune system, gut and brain.  These communication pathways are still learning to talk with each other and chemicals may be likely to interfere with this conversation.  For most, the choice of going totally organic is not an option because of the expense.  However, because of increased demand, supermarkets...

06:20 / Healthy Eating
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