http://www.holisticdietetics.com.au/

Holistic Dietetics, Melbourne (2025)

11/09/2024

Fussy Eaters or Problem Feeders? 🤔Knowing the difference is key! When it comes to children’s eating habits, it’s crucial to distinguish between picky eaters and problem feeders.💭

Picky eaters usually maintain a variety of 30 or more foods in their diet, and while they may temporarily lose interest in certain foods, they often reintroduce them after a brief break.🥦🥕These children can typically tolerate new foods on their plate and may even touch or taste them, albeit reluctantly.

On the other hand, problem feeders have a much more limited diet, often restricted to fewer than 20 foods, and once a food is removed due to a food jag, it’s rarely reintroduced.‼️These children may react strongly to new foods, often crying or refusing to engage, and they tend to avoid entire categories of food textures. Unlike picky eaters, problem feeders usually consume different meals from their families and they do not often eat with the family.🧑‍🧑‍🧒‍🧒

Understanding these differences is key to providing appropriate support and intervention, ensuring that children receive the nutrition they need to thrive.🌈

If you’re looking to learn more strategies for coping with fussy eating in kids, consider booking a consultation with one of our friendly dietitians using the link in our bio. We can provide personalized advice to help you eat healthily and reach your goals 👩🏻‍⚕️🍏.

22/07/2024

[How to Involve Your Kids in the Kitchen🧑🏼‍🍳]
Involving your kids in the kitchen can be a fun and educational experience.👩🏻‍🍳👨🏻‍🍳Here are some tips to get them excited about helping with meal prep:

1. Select Easy Lunchbox Recipes:
Pick simple and nutritious lunchbox recipes that you can cook together on weekends.⏲️This not only makes meal prep easier but also gives you quality time with your kids.👧🏻👦🏻

2. Share Simple Tasks:
Assign age-appropriate tasks to your children.⭐️Younger kids can help with cracking eggs, stirring, and measuring ingredients, while older kids can assist with chopping vegetables or assembling sandwiches.🥚🥪

3. Filling Water Bottles: Involve your kids in the kitchen by having them fill their own water bottles.💧This simple task teaches them the importance of staying hydrated and helps them develop good habits.👍

4. Create a Healthy Snack Station:
Keep a selection of healthy grab-and-go items, such as fruits, veggies, yogurt, and nuts, so your kids can easily build their own lunchboxes.🍎🍓🥒🥑This empowers them to make healthy choices and learn about balanced nutrition.

By making meal prep a collaborative activity, you can teach your kids valuable cooking skills and healthy eating habits⭐️

If you want to know more, consider booking a consultation with one of our friendly dietitians using the link in our bio. We can provide personalized advice to help you eat healthily and reach your goals 👩🏻‍⚕️🍏

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10/07/2024

[Healthy Lunchbox Swaps for Kids: Simple and Nutritious Alternatives 👧🏻👦🏻🍽️]

Packing a nutritious lunch for your child doesn’t have to be a challenge.😊By making a few smart swaps, you can boost the nutritional value of their meals and keep them energized throughout the day. 👧🏻👦🏻Here are some easy, healthy lunchbox swaps to consider:

1. Wholegrain and High-Fibre Options🌾
Swap: White bread, rolls, wraps , and crackers🍞🌯
For: Wholegrain or high-fibre alternatives🌾

Whole grains are packed with fibre, vitamins, and minerals essential for your child’s growth and development🦴Studies show that wholegrains help maintain energy, maintain a feeling of fullness longer and reduce the risk of chronic diseases such as obesity and diabetes.📝Try wholegrain bread, wraps, and multigrain crackers to add a nutritious boost to their lunch.🌾

2. Healthy Spreads and Dips:
Swap: Butter on bread🧈🧈
For: Avocado, hummus, or plant-based dips🥑

Avocado is rich in healthy fats, vitamins, and minerals, making it a creamy and nutritious option.🥑🥑Hummus, made from chickpeas, provides protein and fibre, increase a sense of fullness and stable blood sugar levels.📉Plant-based dips made from beans or lentils offer additional protein and nutrients, making them excellent alternatives to traditional spreads.🥑

3. Nutritious Beverage Choices:
Swap: Cordial, juice, or sugary drinks 🥤🧃
For: Water, plain milk, or milk alternatives💧🥛

Sugary drinks contribute to excessive calorie intake and dental problems.🦷Water is the best hydration option, keeping kids refreshed and alert.💧Plain milk offers calcium and other essential nutrients for growing bodies.🥛🥛Milk alternatives, such as almond, soy, or oat milk, provide similar nutritional benefits without the added sugars found in many flavoured drinks.😊

Give these swaps a try and watch your child enjoy a healthier, more nutritious lunch! 📝

If you’re unsure about your lunchbox swaps, consider booking a consultation with one of our friendly dietitians using the link in our bio. We can provide personalized advice to help you eat healthily and reach your goals👩🏻‍⚕️🍏

24/06/2024

There are many high-protein options in supermarkets💪🏻 In this post, we will compare Milo and Milo Protein☕️

Firstly, let’s look at Milo Protein💪🏻One notable feature is its claim of 15g of protein per serving (33g) when served with milk (250ml)🥛 However, it’s important to note that this amount includes protein from the milk it’s mixed with. 🥛 Skim milk alone contains 8-9g of protein per 250ml, so a significant portion of the protein in Milo Protein comes from the milk itself. 💡

Additionally, the serving sizes for regular Milo and Milo Protein are different ‼️To provide a clearer comparison, we’ve analyzed them based on a per 20g basis, which reveals that Milo Protein offers only 1.3 grams more protein.🧭

Now, let’s consider the price. 🤑 A tin of classic Milo costs $2.04 per 100g, while Milo Protein is priced at $2.21 per 100g.🏷️

While high-protein products like Milo Protein can be a convenient way to boost protein intake, they may not be necessary for everyone. 💡 If you’re unsure about your protein needs or how to achieve a balanced diet, consider booking a consultation with one of our friendly dietitians using the link in our bio. We can provide personalized advice to help you eat healthily and reach your goals.👩🏻‍⚕️🍎

18/05/2024

At Holistic Dietetics, we have a major focus on upskilling ourselves. This is because we aim to give our patients the highest level of care with the most up-to-date evidence based guidelines. 🤓

28/03/2024

Finding the perfect balance for Easter indulgences! 🐰🐰

✨Start by slicing those delectable hot cross buns in halves or quarters, allowing you to enjoy the taste without overdoing it.

✨Pair them with protein-rich options such as low fat yogurt to enhance satiety and balance blood sugar levels.

✨Opting for whole grain varieties adds a boost of fiber and essential nutrients to your holiday treats.

✨Consider whipping up homemade buns using whole grain flour for a wholesome twist.

✨Infuse some fun and activity into your celebrations by incorporating exercise, such as adding challenges to your Easter egg hunt.

✨And for a well-rounded approach, alternate your hot cross buns with nutritious snack options like nuts and seeds. With these mindful choices, you can savor the holiday delights guilt-free!

👍Did you find these tips useful?

✅ If so, feel free to book in a consult to have a chat with our friendly dietitians using the link in bio to help you eat healthy and achieve your goals👩🏻‍⚕️🍎
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06/03/2024

👍 Nutrition plays an important role in reducing your cholesterol levels

Here are some healthy food swaps to help reduce cholesterol levels:

1️⃣ Instead of snacking on chips, snacking on a handful of walnuts rich in omega 3 fats to reduce inflammation and cholesterol levels or on lower calorie alternatives such as popcorn can be a great way to help maintain weight and reduce blood cholesterol levels.

2️⃣ Instead of snacking on doughnuts, muffins, cakes or custards that are high in saturated fat, opt for fruit and vegetable sticks with dips as they are rich in antioxidants and fibre to help reduce inflammation or on chia seed pudding rich in omega 3 fats to reduce inflammation and cholesterol levels or on lower calorie alternatives such as low fat yoghurt or milk.

✅ Did you find these tips helpful?

✅ If so, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

06/03/2024

Are you looking for tips to reduce your alcohol intake?

🍺 It is recommended to consume no more than 2 standard drinks per day and no more than 4 standard drinks per occasion

🍸 Sip smartly for a healthier you

Here are some tips to help you gracefully reduce your alcohol intake and embrace a balanced and healthy lifestyle:

✨ Enjoy kombucha or coconut water with sliced fruit rich in antioxidants and probiotics to help improve your gut and heart health

✨ Try alcohol free wine, beer or spirits instead of alcoholic beverages as a substitute to lower your alcohol intake

✨ Create alcohol-free days

✨ Enjoy other activities such as exercising, meditation or painting instead of drinking to reduce your stress levels, improve your mental health and heart health

✨ Gradually reduce your number of drinks and create healthy habits to reduce your alcohol intake

👍 Did you find these tips helpful?

✅ If so, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

04/03/2024

🥚 Eggs are delicious and versatile and can be included as part of your main meals.

❌ However, a lot of us are concerned about how consuming eggs can affect our blood cholesterol levels

✅ An egg contains 3.4 grams saturated fat, and it is rich in protein, B vitamins such as Vitamin B6 and B12, vitamins A,D,E, and K.

✅ It is a myth that consuming eggs can directly increase your cholesterol levels.

✅ However, it is recommended to consume a small amount of eggs as part of a healthy diet and to limit eggs to 7 each week

To learn more about what to eat to improve your cholesterol levels, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

03/03/2024

✨Omega 3 fatty acids also known as the “good fats” are beneficial in:

🌸 Reducing inflammation and cholesterol levels in your body
🌸 Lowering your risk of developing insulin resistance associated with type 2 diabetes
🌸 Lowering your risk of developing heart disease and stroke

Omega 3 fats can be found in:

✅ Fish such as tuna, salmon and mackerel
✅ Walnuts
✅ Chia seeds
✅ Olive oil
✅ Fish oil

28/02/2024

🫖 Chia seed pudding

Serves: 4

Ingredients:
400g lite can coconut milk or cream
1/3 cup chia seeds
Blueberries, to serve
Raspberries, to serve
Dessicated coconut, to serve

Instructions:
Place coconut cream or milk and Chia Seeds in a bowl. Stir well to combine. Cover and store in the fridge for 4 hours or overnight to thicken.
Top with raspberries, blueberries and/or fruits of choice with dessicated coconut
Enjoy the taste of tropical paradise with this mouth-watering dessert containing healthy chia seeds rich in omega 3 fats.

✅ Feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

26/02/2024

February is heart disease awareness month!

There are several types of heart disease including:

🌸 Atherosclerotic disease: The build-up of fats, cholesterol and other substances in and on the artery walls. A build up of cholesterol plaque in the walls of arteries, causing obstruction of blood flow.

🌸 Cardiac arrhythmias: irregular heart rhythms

🌸 Heart valve disease: In heart valve disease, one or more of the valves in the heart doesn’t work properly. There are four heart valves. They keep blood flowing through the heart in the correct direction. Sometimes a valve doesn’t open or close all the way. This can change how blood flows through the heart to the rest of the body.

🌸 Heart infections

🌸 Heart failure: also known as congestive heart failure, is a condition that develops when your heart doesn’t pump enough blood for your body’s needs. This can happen if your heart can’t fill up with enough blood. It can also happen when your heart is too weak to pump properly

👍 The good news is that nutrition can play a role in improving your heart health by following a healthy diet.

✅ To learn more about what to eat to improve your heart health and/or cholesterol levels, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

25/02/2024

✅ It is fundamental to start your day with a nutritious and delicious meal

✅ It is important to include fibre, carbohydrates and protein as part of your breakfast to fuel your body and regulate your appetite

Here are some breakfast ideas:

1️⃣ Fruit smoothie with low fat milk or yoghurt: include a wide variety of fruits such as berries, banana, mangoes or other fruits filled with antioxidants to keep you healthy

2️⃣ Toast with vegemite and a piece of fruit to keep you fuller for longer as it is filled with fibre

3️⃣ Egg and vegetable omelette on toast: filled with protein, fibre and antioxidants to optimise your gut health, regulate your appetite and improve your muscle mass and strength

4️⃣ Untoasted muesli wih yoghurt, nuts and sliced fruit such as apple or berries: filled with fibre, protein, calcium and antioxidants to help keep you fuller for longer, improve your bone health and muscle mass, and to improve your gut health

5️⃣ Rolled oats with fruit and reduced fat milk: filled with protein, fibre and antioxidants to optimise your gut health, regulate your appetite and improve your muscle mass and strength.

Did you find these helpful?

✅ If so, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

22/02/2024

About 60% of your body is made of water

✅ Water plays a role in keeping all of your body systems working well

It is therefore important to drink enough fluid from water, juices, smoothies, fruits and vegetables as it can help:

✨ Improve digestion and hydration
✨ Weight management and improving your appetite
✨ Reduce your risk of developing kidney stones, constipation and urinary tract infections
✨ Reduce your risk of dehydration

Here are some tips to increase your fluid intake:

💧 Invest in a drink bottle and set daily reminders to finish your drink bottle once or twice to meet your fluid requirements

💧 Flavour your water with mint leaves, lemon, lime or sliced fruits such as strawberries

💧 Enjoy a fruit smoothie or juices as they are rich in fluid and antioxidants

💧 Set reminders to consume a glass of water before and after meals to help regulate your appetite and improve your hydration

💧 Enjoy a wide variety of fruits and vegetables as they contain water and are rich in vitamins and antioxidants

If you found this helpful, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

20/02/2024

Do you love snacking but struggle to eat healthy?

If you answered YES to that question, here are some healthy snack ideas for you to enjoy:

🌸 A handful of nuts such as macadamia nuts, walnuts, almonds, hazelnuts, brazil nuts and peanuts

🌸 A piece of fruit such as apple, pear, banana or a cup of mixed fruit salad or berries

🌸 Try a range of different cut up vegetables served with ¼ cup of dip. These can be fresh or pre-packaged cut up vegetables including Just Veg Carrot Sticks, Coles Broccoli or Cauliflower Florets.

🌸 A small tin of legumes such as beans or chickpeas

🌸 Reduced fat milk, yoghurt or cheese

🌸 Snacks high in protein such as a can of tuna or salmon, edamame, hard boiled eggs or tofu

🌸 Enjoy a slice of bread, flatbread or a few crispbreads with some topping or spread

🌸 5-10 olives

🌸 Popcorn

✅ If you found this helpful, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

19/02/2024

Healthy Mexican Bean Bowl

Serves: 2

Ingredients:

1 can baked beans
1 medium. cucumber, sliced
1 medium carrot, peeled
1 cup kale
1 medium red cabbage, sliced
1 cup cooked rice

Instructions:
1️⃣ Heat frying pan over medium heat and add canned baked beans and cook until warmed through

2️⃣ Add cooked rice and top with baked beans, cucumber, carrot, kale and red cabbage

3️⃣ Serve fresh and enjoy this delicious recipe as a meal

✅ Feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

19/02/2024

Reading food labels while grocery shopping can be beneficial for you to achieve your health and nutrition goals

It is important to aim for the following targets:

✅ For snacks, aim for no more than 600kJ energy per serve

✅ Aim for less than 2g of saturated fat per 100g and less than 1g of trans fat per 100g for improving your heart health and weight loss

✅ Aim for less than 15g sugar per 100g

✅ Aim for less than 400mg of sodium per 100g or ideally 120 mg sodium per 100g

✅ Aim for more than 5g of fibre per 100g for improving your gut health and regulating your appetite and blood sugar levels

If you found this helpful, feel free to book in a consult to have a chat with one of our friendly dietitians using the link in bio to help you eat healthy and achieve your goals

Holistic Dietetics

11/09/2024

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