Meal planning is my favourite nutrition-related topic to write (and talk) about. Luckily, 90% of the people who answered my poll on Facebook also wanted to read some more about this very thing.
So, let’s get straight into it.
Decide on the time frame you want to plan for
Some people plan every meal and snack for the day, but that’s just not my thing. For me, that would be too time-consuming. I just plan what we’re going to have for dinner each night because that’s where the real stress is for our family. If you feel like you need to plan out every meal, then by all means, go ahead. There’s no right or wrong way to do it.
The timeframe for planning is up to you too. To begin with, just plan out your meals for one week in advance. Then, once you figure out what works for you and your family, you can decide if you want to plan out further in advance.
I plan for two weeks at a time. The main reason for this is that I’m lazy and I only want to think about dinners once every two weeks. We do a...
It's a question that gets asked a lot: is breakfast really the most important meal of the day? The answer is individual of course, but research does shows us time and time again that what we eat for breakfast has more impact on us than we realise.
Countless studies have shown that the choices we make for our first meal of the day impacts our physical health, well-being and cognitive performance. Did you know that eating breakfast can decrease the long-term risk of obesity, impact on academic performance in children and adolescences, and increase concentration levels? It has also been shown that eating breakfast may lead to better food choices throughout the day - something that is often overlooked (if you're interested in the research, you can read more here, here and here).
If you're feeling flat, trying to lose weight or find yourself constantly reaching for a 3pm sugar-hit, it might not be a bad idea to take a look at what you're eating for breakfast. The latest research tel...
The whole nutrition field can be pretty confusing. It's almost impossible to use social media without being bombarded with a range of different health messages. Juice cleanses, detox diets, nutritional supplements, 28 Day programs promising weight loss, paleo and keto diets, low FODMAP plans and people hating on dairy. It's hard to keep up with it all and to know who to turn to for advice.
In Australia, the nutrition field is not very well regulated. Someone calling themselves a Nutritionist might have done a 6-week online course, a weekend intensive course, an undergraduate or postgraduate university degree, or not have formally studied nutrition at all.
It always pays to check the qualifications of the person you are accepting advice from.
Nutritionist v Dietician
Dieticians are tertiary qualified and are required to be registered with a formal body in Australia. They work in private practice, hospitals and the medical industry. They are better suited to tr...
School might already be back for some of us, but that doesn't mean the time for organisation is over. Whether you're already into Term 1, or still getting ready for it, the weekend lends itself perfectly to some food preparation. Why not take the opportunity to stock the freezer and take some of the stress out of lunchbox packing for Term 1?
Here are 4 of my favourite, freezable recipes:
(HOT TIP: these are not just for kids! Having a freezer full of scrumptious things can also help curb the 3pm work-time munchies too!)
1. Apple and cinnamon muffins
This is one of my favourite muffin flavour combinations and is always a big hit in the lunchboxes at our place. I love the recipe from here or this Thermomix recipe.
I never add sugar (even if the recipe calls for it) and wrap them individually and freeze for later. A frozen muffin gets popped into the lunchbox at night and has thawed completely by the morning. If you pack lunches in the morning just remem...
It's almost time to start school for the year and I know that many of you will be trawling the supermarket shelves to try and find the best lunchbox for your children. You want something that's going to hold everything you need it to, be leak-proof, not too expensive and in a colour or pattern that is child-approved. A little bit of thought now can save you hours of lunchbox packing this year. My biggest tip is to get a Bento-style box which allows you to add lots of fresh, healthy foods without having to use plastic wrap or a lot of small containers.
Here are my top picks for a litter-free lunch:
My lunchbox of choice is the Yumbox. I use these for both of my children (at school and daycare) and I'm even considering getting one for myself too. In my opinion, these are the best of the best. They fit a surprising amount of food in, are totally leak-proof (you can even put yoghurt in there without it spilling out!), are easy for little hands to open and clos...