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Wondering how much of the 3 main macronutrients your body needs?Here's a little breakdown of an average dietary intake. ...
11/07/2022

Wondering how much of the 3 main macronutrients your body needs?

Here's a little breakdown of an average dietary intake. This is just a starting point of course, as every one is different.

Protein: 1 gram of protein per kg of body weight is the absolute minimum you should be aiming for. So if you are a 60kg women, aim for 60g of protein per day as a starting point. If you are an active person, have a job where you are doing regular labour or attend the gym often, aim for closer to 2g per kg of body weight, so 120g for our same 60kg example. This is usually equivalent to around 15-20% of your daily energy intake.

Carbohydrates: Aim for around 45% of your overall daily energy intake to come from carbohydrate sources. For instance, if you consume around 2000 calories a day, around 900 of them should be coming from carbohydrates.

Fat: around 35% of your overall calorie intake per day should be coming from fats. It is important to take into account the type of fats. It is recommended that the vast majority of your fat intake comes from mono and polyunsaturated sources.

Need help working out what you should be eating? I can help! Head to my website to book a consult now.

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Digestive issues? Often getting enough dietary fibre can improve your bowel motility and decrease pain.Dietary fibre rel...
21/06/2022

Digestive issues? Often getting enough dietary fibre can improve your bowel motility and decrease pain.

Dietary fibre relates to the edible parts of plants such as vegetables, fruits, beans and legumes, which are resistant to digestion and absorption in the small intestine, usually with partial or complete fermentation in the large intestine.

The Adequate Intake (AI) of fibre for adult men is 30g per day and 25g per day for adult women, as set by the Australian Government.

Want help working out if you are getting enough fibre, and incorporating more into your diet? Check out my website to book a consult!

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As the saying goes, your body is like a car, it runs best on premium fuel. What you eat directly affects the function of...
18/03/2022

As the saying goes, your body is like a car, it runs best on premium fuel. What you eat directly affects the function of every system in your body. Logically we all know it affects our digestive health, but it also impacts your mood, your heart function, your inflammation levels, your skin, your energy and fatigue, your risk of serious illness, and a million other little things in your body you would never stop to think about.

If something was wrong with your car, you wouldn't try to fix it yourself. You'd take it to a qualified mechanic. So if your body's check engine light is constantly flashing, it's time to talk to a nutritionist, naturopath or dietitian about the fuel you've been putting in.

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Omega 3 fatty acids are essential fatty acids that play a crucial role in:•🧠 Brain health•🔥 Reducing inflammation•👀 Visi...
14/03/2022

Omega 3 fatty acids are essential fatty acids that play a crucial role in:
•🧠 Brain health
•🔥 Reducing inflammation
•👀 Vision
•💖 Promoting heart health.
• 🦴Joint health
•😶 Skin health

Both Omega 3 and Omega 6 fatty acids are classed as essential fatty acids as the body cannot create them naturally. These fats therefore are required as part of a healthy, varied diet in order to maintain a healthy functioning body. Omega 6, while essential in the diet, is often over-consumed in the Western diet. But Omega 3 is often under-consumed.

Omega 3 fatty acids can be found in:
• Oily fish (such as salmon and sardines)
• Walnuts
• Ground flaxseed
• Olive oil
• Garlic
• Avocados
• Whole eggs
• Some dark green, leafy vegetables
(spinach, kale, collards).

If you don't consume oily fish on a regular basis, supplementation could be necessary, but discuss this with a health professional as we all have different needs.

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