Expert nutrition advice for infants, children, and adolescents.
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Management of food allergies and intolerances in children.
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Nicole Bando
Articles in this category.
If, like me, you are often throwing your hands up in the air as you organise school lunch boxes, with internal conflict raging about balancing health, ultra processing, the environmental, cost, convenience, child satisfaction and the inevitable schoolyard lunchbox comparison, please read this, I get it and can help. You may wonder, why as a [...]
Lunch Boxes in 2024: your child’s toolkit for play, learning and growth The lunch box provides up to 40% of a child’s daily intake and fuels growth, development & learning. A well-packed lunch can maximise a child’s concentration and learning ability by sustaining energy levels, promoting gut health, stabilising mood, encouraging healthy growth, and building [...]
Include enough calcium for bone health: Calcium is integral for strong bones and women between the ages of 19 and 50 need 2.5 serves of calcium-rich foods per day, to reduce risk of osteoporosis or weakened bones. Women over 50 need an additional serve, due to the drop in oestrogen reduces the amount of calcium [...]
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Data collection by Victoria Hobbs, Deakin University Disclaimer – I receive no remuneration from reviewing these brands; this is an unbiased, professional opinion based on a selection, and is not a definitive list. How many times have you stood in the breakfast cereal aisle overwhelmed by the sheer number of options? So many people say [...]
By Nicole Bando, Family & Paediatric Dietitian & Lactation ConsultantJanuary 25, 2020 If you’d like a more organised start to the work and school year, learn to meal prep like a boss. This really is one of the best ways to keep healthy and gets easier with practice. Mix and match combinations and change it [...]
By Nicole Bando, Dietitian & Lactation Consultant Cow’s milk: an excellent source of protein, calcium, phosphorous, magnesium, Vitamin A & 12, lactose, zinc. Choose full cream, 3.8% fat (unless you have diabetes, high cholesterol, heart disease or would like to lose weight, then opt for low-fat or skim (0.15-1.5% fat) Lactose free cow’s milk: A [...]
By Nicole Bando, APD, IBCLC Make a breakfast omelette – throw in a handful of veg such as spinach, capsicum, mushrooms. Add lean ham, cottage cheese or feta. Snack on a small can of corn or 4 bean mix Snack on a cob of corn Grate loads of leftover veg to make vegetable fritters, recipe [...]
By Nicole Bando, Dietitian & Lactation Consultant Click below to download my quick supermarket label reading guide.Image courtesy of www.raisingchildren.net.au https://nicolebando.com/wp-content/uploads/2023/04/nicole_label_reading_754.mp4 label_reading_shopping_guide.pdf Share
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 [...]
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, [...]
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 [...]
Intermittent Fasting: a summary of the evidenceApril 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 [...]
MYTH BUSTER #1: Shades of sugar There is so much information about sugars, it is often confusing and misleading. Let’s clarify the information to help you make healthy decisions.Sugar refers to simple chemical structures: glucose, fructose and galactose, all carbohydrates contain these building blocks in various forms. E.g. Sucrose (table sugar) = glucose + fructose, [...]
Fruit contains vital nutrients including fibre, slow release carbohydrates, and myriad vitamins, minerals, plant nutrients & antioxidants (prevent damage to cells). The amount of fruit an individual needs depends on their age and stage. The type of sugar found in fruit is generally slow release energy and different to the free sugar added to processed [...]
Thanks to Victoria Hobbs, Deakin University for data collection. It’s time to examine a snack that has been trending for some time; the bliss ball. Are they actually a healthy snack and what sort of marketing tricks to the companies use to lure us in? I look at kilojoules/calories per serve, as well as fibre, [...]
By Nicole Bando, Dietitian & Lactation Consultant, November 2019 I’ll start by saying that I’m all for encouraging people to eat healthier food. There is absolute scientific consensus that we cannot sustain a future population of 10 billion people with our current diet and food production methods. An urgent, systematic review of how we produce, [...]
Happy Winter everyone…with June 1st upon us, what do you need to know about oats – steel cut vs rolled vs instant or quick? All oats have the same nutritional profile, they are rich in fibre, beta-glucan (helps to keep cholesterol in check). They are often marketed to increase breast milk supply, however there is [...]
Emma McShane, Dietitian References: National Healthy School Canteens: Guidelines for Healthy Foods and Drinks supplied in School Canteens. Breakfast Cereals. Australian Government: Department of Health, 2013. (Available from: https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-guidelines~food-drink-table~breakfast-cereals, accessed September 3, 2021). National Healthy School Canteens: Guidelines for Healthy Foods and Drinks supplied in School Canteens. Savoury Snack Foods. Australian Government: Department of Health, [...]
Eggs: how many is too many? Eggs are a great source of nutrition, including protein, iron, choline, Vitamin D, B12, and selenium. Eggs contain heart healthy monounsaturated fats and also some saturated fat (which can increase cholesterol in excess). Include up to seven eggs a week, this won’t increase risk of heart disease. Those at [...]
