4 ways to look after yourself during lockdown

This post appeared in the Australian Physiotherapy Association’s Women’s, Men’s and Pelvic Health News Report, May 2020

By Nicole Bando

Routine
Stick to your regular meals and snacks to give structure to the day, minimise time spent in the kitchen and avoid grazing. Make sure to schedule a lunch break between Telehealth or clinic patients and take it away from your workspace. Just as you normally would, pack your lunch & snacks for the day ahead. Adopt a ‘kitchen is closed policy’ until the end of the work or school day.

Snacks for mood & focus
Studies have shown that combining whole grains and protein at (meal &) snack times, promote gut health, satiety, mood & concentration. This helps to manage sugar cravings between meals. Try options such as: Vita Weats & cheese, roasted chick peas, small latte, yoghurt, nuts & a piece of fruit, peanut butter on toast or hummus, chopped vegetables and crackers. Have items such as muesli bars , boxed nuts, popcorn and fruit ready to go as convenient back-ups.

Small changes

Recognising that we are in stressful times helps us to be kinder to ourselves. This isn’t the time to aim for dietary perfection, but rather a ‘good enough’ diet. What small changes can you make? Can you:

Swap from white or wholemeal to whole grain bread for breakfast, with peanut butter, cottage cheese, eggs or baked beans, instead of jam or Vegemite?
Add an extra serve of fruit or vegetables each day?
Choose yoghurt and berries instead of ice-cream for dessert?
Reduce the number of times per week where you may be choosing high sugar/high fat foods to snack on?

Pantry recipes

Have some quick meals up your sleeve:

Shakshuka: Saute a small chopped onion, crushed garlic in olive oil, add a drained can of beans & 400g diced tomatoes. Make 4 small wells in the mixture, crack an egg into each. Cover pan, reduce to a simmer and cook until eggs are set. Serve with grainy toast.
Shredded chicken wraps: Add shredded BBQ chicken (or tuna, scrambled egg, tofu), drained canned (fresh or frozen) corn kernels, drained red kidney (or other) beans to wholegrain wraps. Scatter with cheese and melt in the sandwich press. Serve with greens (frozen are a good option too).

Nicole Bando is a Melbourne-based Paediatric & Family Dietitian & Lactation Consultant.
You can find her here: www.nicolebando.com, Instagram @nicolebandoapd or Facebook @NicoleBandoAPD

April 25, 2023

BREASTFEEDING

April 25, 2023

BREASTFEEDING

Breastfeeding is a normal, learnt skill that takes time and practice.
Breastmilk provides all the nutrition your baby needs for the first 6 months of their life.
From the age of 6 months, children should begin eating safe and adequate complementary foods while continuing to breastfeed for up to 2 years and beyond (WHO, UNICEF)

What are the health benefits of breastfeeding for your baby?

Breastmilk is the perfect food for your baby. Breastmilk is a live, biodynamic fluid that changes in accordance to your baby’s age and needs.
Breastmilk contains all the nutrients and hydration that your baby needs in the first 6 months of their life, and includes essential factors such as antibodies, antibacterial agents, probiotics, growth factors and long-chain fatty acids to optimize the growth of your baby.
Due to these vital nutrients that help to support your baby’s health and immune system, breastfed babies are less likely to experience illness in the first 6 months of life.

What are normal feeding patterns for a newborn?

Frequent breastfeeding encourages good milk supply and growth in your baby.
Babies vary in their feeding needs. Some babies may need as much as 10-15 times a day, or as few as 6-8 times in 24 hours.
Nurse at the first signs of hunger (stirring, hand in mouth, fidgeting, squirming, fussing).
Newborn babies should be fed every 1-3 hours.
It is normal for your baby to lose a little weight (10% of their body weight) in the first week of life. After this, your baby should be steadily putting on weight and growing each week.

HOW DO YOU KNOW IF YOUR BABY IS GETTING ENOUGH MILK?

URINE OUTPUT (WEE)
Minimum of 5 heavy, wet nappies each day (24 hour period) after the age of five days.
Pale urine – if your baby’s urine is dark or smelly, it might mean your baby is not getting enough milk.

STOOL OUTPUT (POO)
Good-sized soft stools are expected.
Before 6-8 weeks of age, your baby should have three or more runny stools/poos a day.
After this age, it is quite normal for your baby to poo less often, even every 7-10 days.
When your baby poos, there should be a large amount of soft or runny poo.

GROWTH
Your baby is gaining a good amount of weight, and growing in length and head circumference. Your baby is meeting their developmental milestones.

APPEARANCE
Your baby is fitting into their skin, and has good skin colour and muscle tone.
Your baby is alert and is mostly happy after feeds.

You cannot overfeed a breastfed baby, but you can underfeed your baby.

What do you do if you think your baby isn’t getting enough milk?

The best way to increase your baby’s intake and your milk supply is to feed more often.
It is important to let your baby finish the feed on their own and come off the breast by themselves, this will mean that baby is taking the most milk out of the breast as they would like.
Have you only been offering one breast every feed? Some babies only need one breast, but other babies need both. You could try offering the second breast and see if your baby takes it.
Is your baby sleeping longer at night? Long nights sleep can mean missed feeds, which can reduce milk supply, baby’s milk intake and weight gain. You might consider waking your baby up for a feed during the night.
Is your baby attaching and sucking effectively? Babies with poor sucking action may not be capturing enough milk from the breast. An appointment with a Lactation Consultant can help you learn how to position your baby.

Breastfeeding should be an enjoyable and rewarding bonding process for both Mother and Baby.
Breastfeeding effectively does take time and practice as it is a learning process for both Mother and baby.

References:

Stuebe A. (2009) The risks of not breastfeeding for mothers and infants. Rev Obstet Gynecol.;2(4):222-231. Accessed June 7th 2021. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2812877/?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_SingleItemSupl.Pubmed_DiscoveryDbLinks&ordinalpos=1&tool=pubmed
Bonyata K. (2018). Is your baby getting enough milk? Kelly Mom. Accessed June 10th 2021. Available from: https://kellymom.com/bf/got-milk/supply-worries/enough-milk/
Bonyata K. (2018). Breastfeeding your newborn – what to expect in the early weeks. Kelly Mom. Accessed June 10th 2021. Available from: https://kellymom.com/hot-topics/newborn-nursing/
Australian Breastfeeding Association. General Breastfeeding Information. ABA, 2020. (Available from: https://www.breastfeeding.asn.au/, accessed May 31st, 2021).
Raising Children (2021). Breastmilk and breastfeeding: benefits. The Australian Parenting Website. Accessed June 10th 2021. Available from: https://raisingchildren.net.au/newborns/breastfeeding-bottle-feeding/about-breastfeeding/breastmilk-breastfeeding-benefits
Eat for Health (2012). Infant feeding guidelines. NHMRC. Accessed 19th June 2021. Available from:https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n56b_infant_feeding_summary_130808.pdf

April 25, 2023

How do kid’s parties fit in with healthy eating?

April 25, 2023

How do kid’s parties fit in with healthy eating?

We have lots of parties on the weekend, how do we manage to eat healthily as a family?

Children have a lot of parties to attend, which may make it seem hard to establish healthy eating patterns. These tips can help you navigate busy social times:

Make sure you feed your child as usual leading up to the party, and don’t restrict meals or food. It is important to continue to model healthy eating habits both prior to, during and after the party. Let your child’s appetite guide their eating after the party. They may not feel like much for dinner, or be a little less hungry the next day, that is OK.
All food is good food, it is about balance. Treat foods can be eaten sometimes, we choose foods from the five core food groups most of the time. These are; fruit, vegetables, meat and meat alternatives, dairy and dairy alternatives and grains/cereals. They give us fuel and energy for learning, playing and growing.
Honour the appetite. Discuss what if feels like to feel hungry & full (the concept of the happy tummy vs a sore and unhappy tummy when overfull). By learning these cues, your child will learn to let their appetite be the guide. This will help to prevent overconsumption of party food.
Provide a positive food environment for your children at home, and aim to keep the talk around food and eating positive. There is no such thing as bad food.
Make the change: when planning your children’s parties, choose healthier food options, you will be impacting the health of those around you too & reducing your carbon footprint with less processed options.
Plan healthy lunchboxes, see our tips here;

By Emma McShane, Dietitian. Edited by Nicole Bando, APD & IBCLC

April 25, 2023

Are rice crackers a healthy choice?

April 25, 2023

Are rice crackers a healthy choice?

Thank you kindly to Victoria Hobbs for data collection.
Please note that our product review is unbiased, we receive no remuneration or commercial endorsement.

Rice crackers take up almost half a supermarket aisle and have become a daily snack in many diets; children love them. Are they are a healthy choice and how often should they be eaten? Let me cut through the marketing hype to help you make an informed decision at the supermarket.

Plain rice crackers – (Coles, ALDI, Sakata, Peckish)
Let’s take a peek at the nutrition information panel. Remember that ingredients are listed from most to least. The top 3 are rice flour, vegetable oil and salt. Refined white rice flour contains little of nutritional benefit and negligible fibre – which is not listed on some of the nutrition information panels; this is generally telling of the quality of a product derived from a grain, as it should be a valuable source of fibre. This tells us that the grain has been highly refined. In other cases, fibre is listed as less than 1g/100g – that’s negligible. (Note that a high fibre food is greater than 10g/100g).

Rice crackers have a high glycaemic index; they are rapidly digested and cause a spike in blood sugar levels, closely followed by a crash. A subsequent drop in energy levels and surge in hunger results, usually soon after eating. The lack of fibre means they are not satisfying, making it is easy to eat above and beyond the portion size. Energy, sodium (salt) and fat content are similar between brands. They qualify as a moderate to high salt food. Read on for a healthier alternative.

Flavoured rice crackers – vegetable, cheese, BBQ, sour cream and chives (Coles, ALDI, Sakata, Peckish)
This line contains a similar quantity of refined rice flour, with the next ingredients either soy sauce or cheese powder; for seaweed and cheese or pizza flavours. The sweet carrot option lists rice flour, rice bran oil and 3% carrot – that’s not a source of vegetables, and merely a marketing gimmick. The seaweed crackers are extremely high in sodium, with Sakata clocking in a hefty 971mg/100g and Coles 690mg/100g. Thirsty? (A high sodium food is classified as greater than 400mg/100g).
Energy content is similar across products; Peckish sour cream and chives contain the greatest kilojoules, though are significantly lower in sodium than the other flavoured options. Cheese, when listed is in the form of powder; which offers no nutritional benefit.

What about Healtheries Kidscare Rice Wheels?
This product is located in the health food section, a marketing ploy to lull shoppers into a false sense of security. It is targeted at parents wanting to do the best by their kids. The nutrition claims on their website (see example, below) are questionable.

‘Scrummy, bite-sized, crunchy rice snacks that are ideal for healthy school lunches’

The product contains negligible nutrition, fibre and a significant amount of sodium 705mg/100g. There is not much difference in kilojoules between a packet of these and a snack-sized packet of potato chips, despite the difference in fat content. In fact some brands of chips have less salt. At least they don’t fill too much valuable tummy space in growing children, though if eaten regularly they are taking the place of more nutritious foods.
These, along with flavoured rice crackers in general are definitely classified as an occasional food, similar to potato chips.

Wholegrain, seeded and brown rice crackers
These varieties have more nutritional clout than the rest of the range, with Sakata Wholegrain Original Rice crackers the best of the options we reviewed. They are a high fibre biscuit with 9.4g/100g and moderate sodium (just).
The Coles brand brown rice and seed/grain options are lower in sodium and a better choice than their plain white rice counterparts; though are still classified as low fibre.

The verdict
The wholegrain options take the prize (Sakata specifically). When choosing rice crackers, opt for the brown rice or wholegrain varieties, reduced salt if possible. Note the suggested portion size of 10-13 crackers. Whether opting for plain or wholegrain varieties, serve with protein such as low fat cheese, tzatziki, hummous and chopped vegetables for a balanced and satisfying snack that will keep blood sugar levels more stable.

It’s OK to enjoy the other options occasionally, but a highly refined food shouldn’t feature daily in anyone’s lunch box. They are definitely the white bread equivalent of biscuits and easy to over consume, which can contribute to weight gain over time. The salt content can also contribute to high blood pressure over time.

April 23, 2023

caffeine, mercury & food safety whilst pregnant

April 23, 2023

caffeine, mercury & food safety whilst pregnant

Congratulations, you’re pregnant! Here is some food advice to get you started. Caffeine crosses the placenta during pregnancy. Is it safe? Too much can increase the risk of miscarriage or a low birth weight baby. It is safe to drink coffee, it’s all about the quantity:
– Limit to <200mg/day = 1-2 small cups of coffee per day (espresso, percolated) and a cup of tea (green or weak strength), or 3-4 instant coffees per day
Other sources of caffeine include: tea, cola, energy drinks, chocolate, guarana and caffeine supplements.

Mercury:
Found in fish and seafood. Excessive amounts associated with brain injury and toxicity. Deep sea fish contain the highest levels. Fish is a really important source of omega-3 fats, which assist baby’s brain development, so include it in the below quantities:

Current recommendations (FSANZ):

– Limit fish such as swordfish and flake to once per fortnight and avoid other fish for the fortnight.

– Limit fish such as orange roughy, catfish to (150g) per week.

– Limit all other fish (such as salmon, tuna, whiting) to 2-3 serves per week.
There are many dietary consideration during pregnancy. If you’d like individualised advice, come along for an antenatal nutrition consult at NEST Family Clinic.
(Image courtesy of www.pexels.com) to edit.

April 23, 2023

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

April 23, 2023

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

Developed by a naturopathic physician, Peter D’Adamo, proponents of this diet believe following a diet and exercise program based on blood group (Types A, AB or O) improves fitness, digestive health, weight loss and wellbeing. Much of the discussion appears scientific, however it doesn’t hold pH neutral water. The Type A diet suggests more fruit, vegetables and less meat products, Type AB recommends less meat, more plant protein, some low-fat dairy and the Type O is similar to paleo; more animal products and low carbohydrates.
What does the science say?
A 2015 study of 1450 healthy adults debunked the blood group diet theory. On the Type A diet, an improvement was seen in body mass index, triglycerides (fats in the bloodstream), blood pressure and waist circumference, which are risk factors for heart disease, however this was independent of the individual’s blood type. Given the Type A diet is similar to recommendations of leading health bodies – more fruit, vegetables and less meat products, it is not surprising that a reduction in risk factors was seen in this group. The claims made about metabolism ad enzyme activity based on blood type are not scientifically true. Weight loss will occur whilst following these diets, given a reduction in processed foods, a greater intake of fresh foods and the reduced variety of foods you are ‘allowed’ to eat.

The bottom line?
This is another fad. Our blood group does not dictate an individual’s dietary requirements, it’s both far more simple and complex than that. Ultimately, follow a Mediterranean or flexitarian diet, with plenty of fresh fruit, vegetables, legumes, whole grains, low-fat dairy, some lean meat, fish and good fats for a sustainable approach, with rigorously scientifically proven health benefits whatever your blood type.

Wang J, García-Bailo B, Nielsen DE, El-Sohemy A. ABO genotype, ‘blood-type’ diet and cardiometabolic risk factors. PLoS One. 2014;9(1):84749.

April 23, 2023

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

Wang J, García-Bailo B, Nielsen DE, El-Sohemy A. ABO genotype, ‘blood-type’ diet and cardiometabolic risk factors. PLoS One. 2014;9(1):84749.

April 23, 2023

THE KETOGENIC DIET: A REVIEW

April 23, 2023

THE KETOGENIC DIET: A REVIEW

Many of you have asked for my opinion on the ketogenic diet, here is my summary, based on current evidence.
What it is:
A very high fat, low carbohydrate diet, initially devised in the 1920’s to treat severe seizures in epilepsy.
Gained popularity for weight loss in recent years.

Breakdown: 70% fat, 10-20% protein, 5-10% carbohydrate. Looks like this:
Breakfast: 2 eggs, 1/3 avocado Lunch: salad with low carb veg, 100g meat, 1 boiled egg, 30g cheese, Dinner: 150g meat + low carb vegies, snacks: low carb protein bar, nuts, cheese, chopped veg, berries.
Studies show short-term improvements health markers
Benefits: fuller for longer due to fat content, ketones suppress appetite, fat loss instead of muscle
Disadvantages: sustainability, social occasions, restriction severe, satisfaction, expensive

What is ketosis?
Glucose is the main source of energy for the body, from carbohydrates. Brain uses 120g glucose per day
When the body is deprived, alternative fuel is produced =‘ketones’
During fasting – body removes glucose from the liver and breaks down muscle (glycogen) to release glucose
Once this depletes glucose stores, (3-4 days), insulin decreases and body uses fat as primary fuel.
Liver produces ketone bodies from fat.
Ketones accumulate in the blood = ketosis

Symptoms of ketosis: hunger, fatigue, low mood, irritability, constipation, headache, ‘brain fog’, nausea, vomiting, reduced exercise tolerance
Safety:
Unclear long-term risks, risk to heart health with high saturated fat diet (risk of high cholesterol)
Kidney stones, osteoporosis, uric acid (gout), nutrient deficiencies, gut health
Unsafe in certain medical conditions and times of growth: pregnancy, breastfeeding, children, adolescents

So what is the bottom line?

Option if difficulty losing weight other methods
If individual can stick to it and meet nutritional requirements
Consult GP and Dietitian before commencing
Dietitian can guide reintroduction of carbohydrates to enable long-term weight maintenance
Good option is a modified carbohydrate diet – easier to stick with in the long-term

– Weight regain a risk after following a restrictive diet

April 23, 2023

intermittent fasting

April 23, 2023

intermittent fasting

Intermittent Fasting: a summary of the evidence
April 4, 2019

What is Intermittent Fasting (IF)?

Cycles between brief fasting periods and unrestricted eating
Loss of fat, clinically significant improvement in blood pressure, cholesterol, blood glucose, possibly insulin sensitivity
Thought to reduce risks of CVD and Diabetes, however longest follow-up remains 12 months
Stops body from adapting to prolonged caloric restriction, preventing further weight loss

Different types of IF:

1.Alternate day fasting: (the most well-studied)

Is it easier to eat 500kcal 2 days a week, than 1200kcals every day on a traditional calorie-restricted diet?
What does 500kcals look like?

Breakfast: black coffee, small boiled egg, 3 asparagus
Lunch: bread, slice ham, lettuce
Snack: herbal tea/low kJ hot chocolate
Dinner: Small piece fish, 100g boiled potato, 100g boiled peas

25% energy intake more for heavier person or with higher activity levels

1.Time restricted feeding (16:8)

E.g. Meals 8am-3pm, fasting remainder of day

2.Whole-day fasting

1-2 days per week 0-25% calorie needs, no restriction other times

What does the literature say?
When IF and normal calorie restriction compared reduction in health parameters, studies show there is NO SIGNIFICANT DIFFERENCE BETWEEN:

Weight loss or body composition
Weight regain
Blood pressure, HR, glucose, insulin, cholesterol at 12 months’ follow-up
Studies have shown that followers generally do not overeat on non-fasting days when compared to other weight loss methods.
In women, there are anecdotal reports of changes to the menstrual cycle, therefore a modified approach may be required

There are benefits:

Weight loss and resultant improvement in health parameters
It’s simple to implement, no difficult rules or expensive products
More food may be eaten over a shorter time frame

There are disadvantages:

Difficult to sustain in the long term (consider social events, which many people struggle with moderating)
Lowered energy levels and productivity (reduced capacity to exercise, concentrate)
Risk of binge, constant thinking about food – not recommended for individuals who follow a binge-restrict pattern of eating.
No focus on QUALITY of diet only QUANTITY
Risk of nutrient inadequacy if not well considered
Risk of weight regain

There are disadvantages:

Difficult to sustain in the long term (consider social events, which many people struggle with moderating)
Lowered energy levels and productivity (reduced capacity to exercise, concentrate)
Risk of binge, constant thinking about food – not recommended for individuals who follow a binge-restrict pattern of eating.
No focus on QUALITY of diet only QUANTITY
Risk of nutrient inadequacy if not well considered
Risk of weight regain

It is unsafe in the following categories:

Eating disorders
Adolescents (active growth)
Pregnancy and breastfeeding
Specific medical conditions requiring medications (e.g. diabetes) – can be utilised in diabetes with medical management, including medication adjustment.
Food/dieting can cause adverse reactions, malnutrition
Refer to your resident NEST dietitian to assist with nutritional adequacy and safety

So the bottom line is:
Confirms evidence for caloric restriction
May be helpful in the short-term due to reduction in hunger hormone, grehlin

There is evidence that it can be a good alternative to usual caloric restriction for some individuals
It is unclear if it is superior to other methods weight loss: more high quality studies are needed with longer-term follow-up
Certain people who eat 1-2 meals per day may do better on this
More high quality studies, including RCT’s are needed, with follow-up greater than 12 months
Therefore cannot make strong recommendations
Difficult for person who eats every few hours
Risk overeating
Binge-restrict cycle
Fixation food
Impact on children who see parents skipping meals?
How long should diet be followed for benefit?

References

Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017; 177(7):930-938.
Schübel R, Nattenmüller J, Sookthai D, Nonnenmacher T, Graf ME, Riedl L, Schlett CL, von Stackelberg O, Theron J, Nabers D. Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk: a randomized controlled trial. American J. Clin. Nutr. 2018; 108(5):933–945,
Seimon RV, Roekenes JA, Zibellini J, Zhu B, Gibson AA, Hills AP, Wood RE, King NA, Byrne NM, Sainsbury A. Do intermittend diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol. 2015; 418:153-72

April 23, 2023

Rock silly season nutrition with these 5 tips

April 23, 2023

Rock silly season nutrition with these 5 tips

1. Balance
When life gets a little crazy busy, aim to be prepared for the weeks with meal prepping. Try double batch cooking and freezing. Keep canned or frozen foods handy, such as vegetables, eggs, baked beans & wholegrain bread for quick and healthy meals. If you can, take some time for yourself to do something you love.

2. Don’t restrict yourself
Though there may be more treats around than usual, it’s important not to restrict yourself before or after social occasions, by skipping meals. Stick to fresh whole foods where possible, with loads of fruits and vegetables, and remember this season is a small part of the year, so enjoy it and listen to your body.

3. Find time to move
Movement is so important for both your physical and mental health. Small steps count, so even 10-15 minutes of activity is a great start, try gradually building up to 30 minutes a day. Switch off by playing a podcast or your favourite music.

4. Listen to your hunger cues
It’s easy to overeat when food is plentiful. Tune into your hunger & fullness signals by taking your time. Remember it takes 20-30 minutes after eating for these signals to occur. Eat with awareness; choose foods you really feel like, to avoid mindless grazing.

5. Perspective
Don’t let a day, a week, or even a month derail your overall health and wellbeing. It’s a small part of the year and whilst it’s important to make healthful choices and keep moving, it is also ok to indulge sometimes. If you can give yourself permission to enjoy, and tune into your body’s messages, it can help to avoid unhelpful guilt. Aim to keep routine and structure where possible.

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC

April 23, 2023

5 steps to sustainable food choices

April 23, 2023

5 steps to sustainable food choices

Follow these 4 small steps to make sustainable food choices, to save money and make a positive change to our environment:

Reduce food waste

– Be prepared. Meal plan your week to ensure you are only buying the ingredients you will need and use.

– Be savvy with your storage; freeze leftovers, store spices and pantry items in airtight containers and jars, freeze fruit and vegetables to use at a later date for smoothies or soups.

– Leftovers become handy lunches, so use containers and take any food to work the next day.

– Use sustainable food wrapping e.g. beeswax to cover food rather than plastic.

– Be savvy with your food, use all aspects of fruits and vegetables, or start your own composting or feed to the animals.

2.Frozen vs Fresh

Fresh doesn’t always mean better. Frozen fruit and vegetables are just as nutritious and make food preparation easier. Frozen food lasts longer leading to reduced food wastage. Frozen fruit and vegetables are cheaper, and means that non-seasonal vegetables can be consumed all year long if needed.

3.Meal planning

As briefly touched on before, meal planning can help to reduce wastage and help to reduce excess landfill entering our environment.

– Plan your week of meals, and write a list before going shopping[NB2] .

– Only buy the amount you need and will use, this can be done by using recipes with specific measurements.

– Use frozen items from your freezer in your cooking, to prevent food build-up in your freezer.

– Check your pantry, freezer and fridge before shopping so you don’t double up.

4.Avoid excess plastic packaging

– Use material reusable shopping bags, and leave some in your car as this can help with those last minute ingredient pick-up at the supermarket!

– Small mesh bags can be used instead of plastic bags when buying fruit and vegetables.

– Try choosing fruit and vegetables that are free from plastic in the supermarket i.e. not already packaged.
Make sure you check out upcoming article for more alternative plastic packaging ideas.

5.Limit takeaway meals

Take-away can be a quick, easy meal every now and then, but they provide limited nutrition. They also provide excessive amounts of packaging, we may over order, further contributing to food waste. If you are choosing takeaway meals, choose only the amount you will consume and take your own packaging e.g. a container to collect your food!

Additional resource.

Meal prep for beginners

By Emma McShane, Dietitian, September 2022

Email: info@nicolebando.com

Call 8840 1652

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4 ways to look after yourself during lockdown

BREASTFEEDING

How do kid’s parties fit in with healthy eating?

Are rice crackers a healthy choice?

caffeine, mercury & food safety whilst pregnant

THE BLOOD GROUP DIET: PSEUDOSCIENCE?

THE KETOGENIC DIET: A REVIEW

intermittent fasting

Rock silly season nutrition with these 5 tips

5 steps to sustainable food choices

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