Nutritionally Well

Nutritionally Well Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Nutritionally Well, Nutritionist, Rockhampton City.

Hi, I'm Lillian Elder a Qualified Nutritionist who is dedicated to helping you achieve a healthier and happier version of yourself through diet and the utilisation of real foods.

There is nothing better than a homegrown vegetable bake! Remember, variety & colour is key when it comes to vegetables.Y...
03/12/2022

There is nothing better than a homegrown vegetable bake!

Remember, variety & colour is key when it comes to vegetables.

You’d be surprised how easy it is to eat more colour when you prepare your vegetables in advance.

Give it a go, what do you have to lose.

Do you feel like a sweet breakfast sometimes? That is okay! When we restrict ourselves or associate foods as ‘bad’ we te...
02/12/2022

Do you feel like a sweet breakfast sometimes?

That is okay!

When we restrict ourselves or associate foods as ‘bad’ we tend to end up with a poor relationship with food.

Rather the mentality of ‘all food fits’ and ‘everything in moderation’ allows us to have the foods we are desperately craving at times.

Try this:
•1 packet of Uncle Toby’s quick oats cooked in water
•4-5 chopped strawberries
•1 sachet or Nutella… yep Nutella.

You don’t always need recipes to make healthy meals. Eating a balanced healthy meal is easy.Simply fill :1/2 your plate ...
29/11/2022

You don’t always need recipes to make healthy meals. Eating a balanced healthy meal is easy.

Simply fill :
1/2 your plate with salad or vegetables.
1/4 your plate with protein
1/4 your plate with carbohydrates.

Here we have baked sweet potato & salmon with a garden salad.

Garden salad:
spinach, silver beet, rocket, purple cabbage & grated carrot with a drizzle of balsamic vinegar as a dressing.

Simple swaps - tomato sauce addition!
24/11/2022

Simple swaps - tomato sauce addition!

Sometimes 'Simple Swaps' are about more than just the amount of energy per serve. When it comes to cereals, we also want...
15/11/2022

Sometimes 'Simple Swaps' are about more than just the amount of energy per serve.

When it comes to cereals, we also want to look at the amount of added sugar (5g = 1 tsp) as well as dietary fibre.

Pancakes, need I say more 🥰Ingredients:2 eggs1 banana 1/2 tsp vanilla extract1/4 tsp of cinnamon1 pinch of ginger1 pinch...
12/11/2022

Pancakes, need I say more 🥰

Ingredients:
2 eggs
1 banana
1/2 tsp vanilla extract
1/4 tsp of cinnamon
1 pinch of ginger
1 pinch of nutmeg
15mL Queens sugar free maple syrup
10mL light cream
1/4 cups of combined raspberries & blueberries.

Directions:
Mash the banana, mix in 2 eggs, vanilla & spices until combined. Cook in a fry pan or pancake maker.

Once pancakes are all cooked, add your berries to an empty hot fry pan until soft and juicy.

Add heated berries to the top of your pancakes along with maple syrup & cream

Serves 1
378 calories

Don't know what to eat? Feel uninspired in the food department?Why not try some new recipesOften when I feel as though I...
09/11/2022

Don't know what to eat?

Feel uninspired in the food department?

Why not try some new recipes

Often when I feel as though I am eating the same types of meals over and over, I will go searching for recipes.

Lately I have been trying international cuisines.

There are many ways to reignite your passion for cooking, or to start a passion for cooking.

I love to sit down and meal plan at the end of my week. I write down the meals I want to eat over the course of the new week, write down the ingredients I need, and off I go.

Meal planning reduces the likelihood of missing main ingredients, and also helps you to be prepared.

Here is a template to get you started!

Simple Swaps - Work smarter, not harder!
07/11/2022

Simple Swaps - Work smarter, not harder!

Are you condiments getting in the way of your weight loss goals?Look at the energy content difference across the 3 vers...
03/11/2022

Are you condiments getting in the way of your weight loss goals?

Look at the energy content difference across the 3 versions of the same product.

This highlights the importance of reading the labels before purchase.

Fallen off the bandwagon?Don't worry, it happens to everyone. Why not set yourself some easy, achievable goals?Give the ...
01/11/2022

Fallen off the bandwagon?

Don't worry, it happens to everyone.

Why not set yourself some easy, achievable goals?

Give the Weekly Planner a go.

1. Write down some of your own goals to focus on for the week, see how many days you can do them for.

2. Once you have masted a new task, add another one!

Before you know it, you will be back on track!

Do you frequently use condiments on your foods?Condiments can add a lot of extra unnecessary energy into your diet, that...
27/10/2022

Do you frequently use condiments on your foods?

Condiments can add a lot of extra unnecessary energy into your diet, thats why its important to compare.

Fish & Chips anyone? We absolutely love heading down to the local fish market to pick up some fresh fish.Red emperor is ...
25/10/2022

Fish & Chips anyone?

We absolutely love heading down to the local fish market to pick up some fresh fish.

Red emperor is our favourite!

We chop the fillets into small bite sized pieces, dip them in beaten eggs and into some Orgran GF Panko bread crumbs (from Health & Harmony)

Serve with some sweet potato ‘chips’ & salad.

You won’t be disappointed!

How much water should I be drinking?The Australian Dietary Guidelines suggest:4-5 cups per day for children up to 8 year...
21/10/2022

How much water should I be drinking?

The Australian Dietary Guidelines suggest:

4-5 cups per day for children up to 8 years of age

6-8 cups per day for adolescents

8 cups per day for women (9 in lactation & pregnancy)

10 cups per day for men

Water Is important for optimal body function. Here are just a few of its roles:
Transport nutrients
Prevent constipation
Get rid of waste products
lubricate joints to help us move

Find out more at:
https://www.healthdirect.gov.au/drinking-water-and-your-health

Looking to reduce your kilojoule or calorie intake is simple! Comparing products and choosing the one with the lowest en...
19/10/2022

Looking to reduce your kilojoule or calorie intake is simple!

Comparing products and choosing the one with the lowest energy can make a huge difference.

If you’d have asked me a month ago if sourdough bread baking is stressful, I would have said surely not.However after 8 ...
19/10/2022

If you’d have asked me a month ago if sourdough bread baking is stressful, I would have said surely not.

However after 8 failed starters, it’s safe to say sourdough baking is stressful and keeping a healthy starter alive is equivalent to having a small child. It has to be fed frequently and it’s very temperamental.

So here we go, attempt number 1 at a loaf of bread….. and yes it turned out and is eatable (thank goodness)!!

National Nutrition WeekThis week brings National Nutrition Week and it's 'Try for 5' campaign which highlights the impor...
16/10/2022

National Nutrition Week

This week brings National Nutrition Week and it's 'Try for 5' campaign which highlights the importance of consuming 5 serves of vegetables/salad per day.

So how about it?

13/10/2022

Stumbled across this high protein Macro Mike - Clean Treats ‘cookies & cream overnight oat’ recipe.

I can happily say that it tastes as good as it looks, a breakfast to look forward to 😍

Check out their Instagram for the recipe.

Simple dietary swaps can help you to reduce your daily energy intake without having to change the foods your eating.
13/10/2022

Simple dietary swaps can help you to reduce your daily energy intake without having to change the foods your eating.

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Rockhampton City, QLD

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 12pm

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