Nutritionist's advice

Meet our MeadowLea Consultant Nutritionist: Tara Diversi   

                                                                     

MeadowLea's Consultant Nutritionist, Tara Diversi recommends that rather than limiting the amount of fat in our diet, we replace the 'nasty fat'; like saturated fats with good fats such as monounsaturated and polyunsaturated fats as part of a balanced diet

According to the Dietary Guidelines for Children and Adolescents^, we should all aim to help our children to eat a variety of foods from each of the core food groups as well as reducing saturated fat and sodium in our diets.

The good news is that we can all make small changes that can have big impacts on our health and the health of our kids.
Tara has some great tips to help get you and your family started on a healthier path.

Some simple suggestions include:


  • Increasing good fats, by reducing saturated fats
  • Replace bad fats such as butter with good fats such as MeadowLea margarine spread and vegetable oils
  • such as canola oil.
  • Use MeadowLea on bread or toast
  • Use MeadowLea in cooking (such as in sauces and on top of vegetables)
  • Cook your meals in a healthy oil such as canola oil, sunflower oil and vegetable oils
  • Eat a handful of nuts for snacks
  • Eat lean meats and cut all the visible fats off meat. Kangaroo meat is high in monounsaturated fats.
  • Aim to eat fish 2 – 3 times per week. Oily fish such as Salmon and Mackerel are high in Omega-3 fats.
  • Limit baked treats such as cakes and biscuits. These foods are high in hidden fats and are a big
  • contributor to our saturated fat intake.
  • Choose low fat dairy products such as milk and cheese.

General healthy eating tips


  • Grate extra vegetables such as carrot and zucchini into meat dishes if you find it hard to get veggies into your kids
  • Swap your white breads for wholemeal or whole grain, such as Helgas.
  • Choose wholemeal and brown pasta and rice
  • Pack water bottles for school and work lunches
  • Limit sugary drinks such as cordials and juices and keep them weak
  • Eat unhealthy (junk) foods away from the house as special occasions so your kid’s know they are not everyday foods
  • Introduce new foods to your kid’s often. Taste is more about familiarity than taste buds.

^http://www.nhmrc.gov.au/PUBLICATIONS/synopses/_files/n34.pdf