Nourish & Gather

Nourish & Gather Nourish & Gather was created to share food knowledge and cultivate connection in order to create wellness of the body and mind.

This page is run by a University qualified Dietitian and aims to share up to date and quality nutrition information.

Fruit grows in abundance throughout Australia, which is great news as there is a large variety of fresh fruits available...
21/02/2022

Fruit grows in abundance throughout Australia, which is great news as there is a large variety of fresh fruits available all year long. Choosing seasonal fruits helps to increase the variety of fruits you are consuming and they are generally higher quality and better value.

Fruits are high in antioxidants (prevents damage to cells in the body by free radicals), are packed with vitamins and contain a number of health benefits. Increased fruit consumption has been associated with a reduced risk of cardiovascular disease, stroke, weight gain and obesity and is great for immunity. Most fruits are high in fibre and water (great for digestion) and low in energy (kilojoules), which helps you feel fuller for longer and contributes to a minimised risk of overeating and in turn obesity and other diseases.

The main distinguishing nutrients are Vitamin C, dietary fibre, folate, beta-carotene and potassium. The recommended number of serves doesn’t vary too much with different life stages, swipe right for recommendations.

It is important to remember fruit juice provides nutrients and energy however lacks dietary fibre and is higher in sugar and acidity. Select fresh fruit in preference to fruit juice or dried fruit where you can to receive the most possible nutrients and prevent dental erosion.

Vegetables and legumes/beans are such an important part of our diet for so many reasons. They are nutrient dense and hel...
10/02/2022

Vegetables and legumes/beans are such an important part of our diet for so many reasons. They are nutrient dense and help lower our risk of disease and they are filling, plus low in kilojoules which assists with weight maintenance in combination with a healthy diet (1). There is such a diverse range of vegetables and methods of cooking them which makes it easy to include them in your daily intake.

Remember, when it comes to vegetables (and fruit), not only is quantity important but a variety of different colours and types… try to eat a diverse range of fruits and vegetables to receive the most nutrients possible. Vegetables and legumes are high in fibre and contain a number of different vitamins minerals such as:
- Vitamin C
- Carotenes (which convert to Vitamin A in the body)
- Folate
- Iron
- Zinc
- Magnesium
- Potassium

Swipe right to see the health benefits of eating vegetables and serving size recommendations.

1) Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.
2) Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014 Jul 29;349:g4490.
3) Hung HC, Joshipura KJ, Jiang R, Hu FB, Hunter D, Smith-Warner SA, Colditz GA, Rosner B, Spiegelman D, Willett WC. Fruit and vegetable intake and risk of major chronic disease. Journal of the National Cancer Institute. 2004 Nov 3;96(21):1577-84.

If you struggle with Gluten Intolerance or Coeliac’s Disease, there are plenty of gluten free Wholegrain options which p...
10/02/2022

If you struggle with Gluten Intolerance or Coeliac’s Disease, there are plenty of gluten free Wholegrain options which provide you with essential nutrients for health and contribute to your daily intake of this food group.

They are a great source of fibre, protein, magnesium, zinc, selenium and other vitamins/minerals, which all contribute to decreased risk of chronic disease.

Try adding some of these to your next meal!

WHAT IS A WHOLEGRAIN? Food in this group are made from wheat, oats, rice, rye, barley, quinoa, corn and millet. These gr...
10/02/2022

WHAT IS A WHOLEGRAIN?
Food in this group are made from wheat, oats, rice, rye, barley, quinoa, corn and millet. These grains can be cooked and eaten whole, ground into flour to make a variety of cereals foods such as bread, pasta and noodles or made into breakfast cereals.

A wholegrain cereal contains all three layers of the grain and contains more fibre, vitamins, minerals and antioxidants than other refined cereal foods (white flour/bread). This is due to the outer layer of the grain which contains most of the nutrients being stripped away, along with over half of wheat’s B vitamins, 90% of vitamin E, and most of the fibre during processing.

The nutrients provided by the foods in this group include carbohydrates, protein, dietary fibre and a wide range of vitamins and minerals including folate, thiamin, riboflavin, niacin, vitamin E and iron (1).

Tips for increasing wholegrains in the diet:
- Choose products labelled as ‘wholegrain’ or ‘wholemeal’
 - Select wholemeal, wholegrain bread (some wholegrain bread is made with white flour)
- Eat whole and unprocessed foods
- Incorporate a variety of wholegrains into meals

Swipe right to see the health benefits of wholegrains, what a serving size is and how many we should be eating per day (requirements change with age and s*x).
Please reach out if you have any questions ☺️

(1) Nhmrc.gov.au. 2015. Australian Dietary Guidelines (2013) | National Health and Medical Research Council. [online] Available at:
(2) Zong G, Gao A, Hu FB, Sun Q. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies. Circulation. 2016;133:2370-80.
(3) Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol. 2013;28:845-5

The Australian Guide to Healthy Eating was developed to assist in building a healthy diet and is based on the best avail...
10/02/2022

The Australian Guide to Healthy Eating was developed to assist in building a healthy diet and is based on the best available scientific evidence regarding the types and amounts of food we need for good health.

The guide includes the five food groups and how much of each food group should contribute to your daily food intake to promote health and well-being and reduce of risk of diet related diseases. Swipe right to see the Indigenous Guide to Healthy Eating, which includes small changes and adds in some traditional foods.

- Vegetables/legumes and grains/cereals (high fibre variety) should be contributing to approximately 2/3 of your daily intake.
- The other third is evenly distributed between lean meats and/or alternatives, dairy and/or alternatives and fruit
- Choose unsaturated fats such as olive, canola or sunflower oil
- Choose water as your main drink
- Limit foods high in fat, salt, added sugars and alcohol

Future content will dive deeper into each food group in regards to nutrition content, serving sizes and distribution in the diet. It is important to remember that these are general guidelines and may not suit your specific needs or cultural circumstances, so please reach out if you have any questions ☺️

Today’s Market haul 😍🌈Farmers markets have an amazing variety of seasonal produce, which you often won’t find in superma...
10/02/2022

Today’s Market haul 😍🌈

Farmers markets have an amazing variety of seasonal produce, which you often won’t find in supermarkets!
Local produce = fresh and sustainably farmed produce at an affordable price! Get out and support you local farmers.

Don’t forget, adding more colours to your meal increases the nutrition content!

LETS TALK H2O 💧 (Swipe for more content)Water is the largest component of the body and accounts for 50-80% of total body...
10/02/2022

LETS TALK H2O 💧
(Swipe for more content)

Water is the largest component of the body and accounts for 50-80% of total body weight in adults depending on lean mass. Adequate hydration is crucial for life and water is an essential nutrient due to it being required in amounts which exceed the body’s ability to produce it. Water plays a crucial role in multiple bodily functions such as; digestion, absorption and transportation of nutrients in the body, eliminating waste products and body temperature regulation.

Dehydration has shown to negatively affect cognition, with studies indicating mild dehydration impairs cognitive performance, increases fatigue, reduces mental alertness, and lowers mood. Increased water intake has also been linked to a reduction in body fat and weight.

How much water should we be drinking?
Men require about 10 cups per day, women about 8 cups and children need 4-8 cups depending on age and s*x.
This may sound unachievable however think of all the fluids you are currently drinking everyday: tea, coffee, juice, alcohol, soft drink and swap them out for water. Not only will this improve bodily health but assist with weight maintenance.

Moral of the story: stay hydrated folks! 💦

Do you find yourself engaging in some of the above behaviours? Swipe across for strategies which may help improve the wa...
10/02/2022

Do you find yourself engaging in some of the above behaviours? Swipe across for strategies which may help improve the way you think about food.

Having a healthy relationship with food requires understanding how to nourish your body and meet nutritional requirements through your diet. Studies have shown that self restriction, diets and counting calories are not sustainable long term.

If you catch yourself engaging in any of these behaviours, this first step is to be aware. By following some of the above tips, you can start improving the way you think about food and eliminate the diet mentality.

Take it back to basics, be consistent and stay tuned for more helpful content…

Nourish & Gather was created to share food knowledge and cultivate connection in order to create wellness of the body a...
10/02/2022

Nourish & Gather was created to share food knowledge and cultivate connection in order to create wellness of the body and mind. The framework of Nourish & Gather incorporates a holistic approach to nutrition and focuses on nourishment, not restriction (a non diet approach).

‘Nourish’ means to provide your body with the nutrients it requires to sustain a healthy life.
&
’Gather’ means to gain knowledge and skills to create this type of lifestyle, plus share with those around you.

Growing up in a health conscious environment formed my passion as a food and wellness lover from a young age and my interest in working with young people as a Dietitian. Learning about nutrition and how to cook healthy meals with my mum are some of my favourite memories as a child. Sharing meals with loved ones and creating food traditions incorporates cultural aspects of food. Food and culture are interwoven in multiple ways and are integrated into the framework.

Nourish & Gather aims to provide you the tools to apply in everyday life, as well as create sustainable behaviour change to develop a positive relationship with food for future generations to come.

Home Grown🌻
10/02/2022

Home Grown🌻

COMING SOON….! #2022
10/02/2022

COMING SOON….!

#2022

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Perth, WA

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