Daily Serve Nutrition

Daily Serve Nutrition Straight-up, unbiased nutrition and healthy eating advice. Media Dietitian and content creator.

Here’s a little comparison of the new range of Strength Meals High Protein soups at Woolies.While not perfect (and yes h...
27/05/2026

Here’s a little comparison of the new range of Strength Meals High Protein soups at Woolies.

While not perfect (and yes homemade is better if you have the time & means to do so), these are some of the more nutritionally balanced packaged fresh soups available - if you’re looking for a convenient light meal.

Note they are all high in sodium, so keep an eye on how much salt you’re getting elsewhere if you do eat packaged soup regularly (it’s also in bread - esp sourdough - if you are adding that too).

I will reserve final judgement until I’ve tasted them all, but the Smokey Chicken Bean soup would be me too pick based on nutrition alone, as it has a decent amount of cals and protein coming from chicken and beans, and the sodium is moderate.

I bought that one to try recently (it’s still in my fridge), and will do a quick taste review once I’ve eaten it.

Let me know in the comments your thoughts on taste if you have tried any of them 💁‍♀️

26/05/2026

Ok week 2 of making Mingle’s back of pack recipes.
This time in under 10secs!

I thought this one wasn’t bad, but I didn’t enjoy it as much as the Sri Lankan curry. Super easy to make, and totally fine as a quick mid week meal though. Takes about 35 mins in total including prep, and it’s not spicy at all so is family friendly.

I used a light coconut cream and slightly less peanut butter than suggested, which may have impacted the flavour a little.

I also put a heap of veg in (head of broccoli, a zucchini & a red capsicum) and if I made it again would add the broccoli a bit later than suggested in the recipe so it stays a bit crunchier.

You can serve it with rice or noodles - I opted for some black rice as I love the flavour and thought it paired well.

Let me know in the comments if you have tried this one already and what you thought.

25/05/2026

After the comments on my All Bran post over the weekend about the Woolies Processed Bran Sticks (which let’s just say were rather polarised 😆), I simply HAD to try them.

This is not a sponsored post and I am in no way affiliated with Kellogg’s.

Just my honest thoughts!

📣 Polyphenols are pretty cool, and something you definitely want in your life. They’re a group of bioactive compounds fo...
24/05/2026

📣 Polyphenols are pretty cool, and something you definitely want in your life.

They’re a group of bioactive compounds found naturally in many plant foods. Polyphenols help to protect the plant - as well as providing colour, flavour etc - and when we eat them, they help to protect us too 💁‍♀️

We’re still learning about all the different types of polyphenols (there’s over 8000 different types 😲) and all of their benefits.

Because polyphenols are antioxidants and have anti-inflammatory properties, they help to protect our cells. Research to date suggests they can:

🧠 Support brain health & protect against conditions like dementia
❤️ Reduce risk of heart disease
🦠 Support gut health by promoting growth of the good bacteria
🩸 Improve blood sugar control & insulin sensitivity

The best way to ensure you’re getting plenty of polyphenols, is to eat a wide variety of plant-based foods, so you can benefit from all the different types.

In this post, I’ve shown some of the foods with the highest amounts, but this is not an exclusive list!

Some of the best sources include:

Berries, olives & extra virgin olive oil, cocoa (yes this means dark chocolate 🥳), coffee, tea, matcha, seeds (esp flaxseeds), legumes (esp black beans, kidney beans), nuts (esp chestnuts, walnuts, pecans, almonds), red & purple coloured fruits (esp plums, apples, red grapes, pomegranate), spices (esp cloves, star anise, turmeric, curry powder), and whole grains like rye.

(Polyphenols are also found in red wine, but sadly the negatives of drinking alcohol outweigh the protective polyphenol benefits).

I srsly cannot believe how many new products have landed at Coles & Woolies lately - my camera roll is full, and this is...
23/05/2026

I srsly cannot believe how many new products have landed at Coles & Woolies lately - my camera roll is full, and this is just some of them 🤯

It’s STILL high protein everything, in every aisle - when will it end?

However, there are a few great products I am looking forward to trying, especially the range of new ready meals from Woolies. They look good nutritionally, hopefully the taste is there too.

Let me know in the comments if you have tried any already, I’m keen to hear what the JUST bread tastes like 💁‍♀️

Many people probably think of oranges when they hear vitamin C. A medium orange has around 70mg of vitamin C which is pr...
22/05/2026

Many people probably think of oranges when they hear vitamin C. A medium orange has around 70mg of vitamin C which is pretty decent, and would meet your entire daily requirement – which in Australia is 45mg for an adult.

But vitamin C isn’t just in oranges - it might surprise you that several other fruits & veggies actually provide more per serving (like 🥦😮).

Other good sources not shown here include strawberries, kale, parsley, watercress, grapefruit, rocket and red cabbage.

Keep in mind that because vitamin C is water-soluble, some is lost when vegetables are cooked (esp boiling).

Our body needs Vitamin C for things like making collagen (important for skin, joints and wound healing), supporting our immune system, and acting as an antioxidant to protect cells from damage.

Vitamin C deficiency is rare in Australia, and if you regularly eat fresh fruit and vegetables, you’re likely getting more than enough.

Most people don’t need a supplement, and despite popular belief, loading up on vitamin C won’t prevent you from catching a cold!

This comparison was interesting 🧐 The OG Kellogg’s All Bran is more than twice the price of everything else, and does ha...
22/05/2026

This comparison was interesting 🧐

The OG Kellogg’s All Bran is more than twice the price of everything else, and does have a highest % of wheat bran, though interestingly the lowest fibre 🤨

The Aldi, Coles & Woolies own label products have a few extra things in the compared to the OG, but are all are VERY similar to each other in terms of ingredients, nutrition and price - so I imagine they could be used interchangeably.

Then we have the product with the worst name EVER - ‘Processed Bran Sticks’, which is basically an u fortified version of All Bran.

I know you’re all going to ask me how it can have double the fibre of OG All Bran when the amount of wheat bran is the same, and to be honest I don’t know 🤷‍♀️

I cannot advise on taste as I’ve not tried them all, so please enlighten me in the comments with your thoughts!

Another little category comparison for you 💁‍♀️4 things I find interesting:📌 all types of pasta (apart from Slendier) ha...
19/05/2026

Another little category comparison for you 💁‍♀️

4 things I find interesting:

📌 all types of pasta (apart from Slendier) have a similar amount of calories - between 345-365cal/100g

📌 regular wheat pasta already has a decent amount of protein in it

📌 protein pasta, wholemeal pasta and chickpea pasta all have as much or more fibre than ‘high fibre pasta’

📌 for those who are gluten intolerant, there’s a really big range of options now - pulse pastas are more nutrient dense than either the brown rice or regular gluten free pasta

If you don’t mind paying a bit more, some of these products can be handy for bumping up the nutrition in your meal, esp for those on plant-based diets, or perhaps those with higher protein needs.

A higher fibre and higher protein pasta will generally be more filling, which can help with portion control - if that’s something you’re focusing on.

But at the end of the day, if you really enjoy the taste & texture of regular pasta the most, you could just save your money and add more protein and fibre to your pasta sauce instead!

Yeeeeww how I do love a can of legumes - which would srsly have to be the most underrated of all the food items in the s...
16/05/2026

Yeeeeww how I do love a can of legumes - which would srsly have to be the most underrated of all the food items in the supermarket.

Low in cals, they’re also high in both fibre (both soluble & insoluble) and resistant starch, plus there’s plant protein, low GI carbs, iron, copper, b vitamins, zinc, magnesium and more!

Not to mention how affordable they are, with most brands costing between $1-$3 a can.

Eating legumes regularly can support:
🫘 Gut health
🫘 Cholesterol levels
🫘 Blood sugar control
🫘 Satiety

👉 Tip: rinse before using to reduce sodium and to minimize bloating

(This is not a sponsored post, I’m showing Edgell for simplicity as they offer a wide range of legumes and their nutrition info is readily available online)

When it comes to women’s health and nutrition, often it’s calories and macros (protein, carbs and fat) that steal the li...
16/05/2026

When it comes to women’s health and nutrition, often it’s calories and macros (protein, carbs and fat) that steal the limelight.

But micronutrients (vitamins and minerals), very much matter too. A surprisingly high number of women fall short on several essential micronutrients that play a big role in energy levels, mood, and overall health.

Even if your levels are sub-optimal, but not low enough to be classed as a deficiency, you may experience symptoms.

In this dietitian + doctor duo series, we’ll be diving into some of the essential nutrients, covering:

👉 Why they matter
👉 Signs you might be low
👉 How to check your levels
👉 Where to get them from food
👉 Supplement advice: when they may help (and when they don’t)

📣 Part 2 featuring Omega 3, magnesium & B12 is coming soon 🙌

You enjoyed my recent post on this, so here are some more quick and easy balanced meal ideas for you - this time from ou...
15/05/2026

You enjoyed my recent post on this, so here are some more quick and easy balanced meal ideas for you - this time from our friends at

With so much incredible fresh produce on offer, it’s really easy to assemble a quick and healthy meal from with just few ingredients once you understand the key elements.

I always start with the protein source - whether it’s fish, meat, chicken or a vegetarian option like legumes or tofu, and build from there.

Key things I try to include as often as possible are legumes, at least 2 veggies and some whole grains.

If you are time poor or not a confident cook, lean on options like their pre-prepared veg and salads, marinated meats and soups - there’s so much to choose from!

A reminder that healthy eating doesn’t need to be complicated and you don’t always need to cook everything from scratch 💁‍♀️

(Obviously you can buy loose veg too if that’s your preference, and that will often be a bit cheaper and help cut down on packaging).

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