Top Five Fave's

	Anti-Ageing Find out what Anti-Ageing Specialist Shaun Connolly has to say!   Read More
	Macular Degeneration Macular degeneration is the leading cause of vision loss in Australia. If your over 50 get your checked now.    Read More
	Be a Stunning Senior Annette Sym's tells us how to still enjoy those many morning or afternoon tea's without wreaking havoc with your health.   Read More
	Nutra Organics               e-Cookbook is Here! Nutra Organics e-Cookbook is here! Most recipes are free of gluten, dairy, preservatives and additives.   Read More
	Self Sabotage, Why We Do It. Are you making promises to yourself...but only find your letting yourself down?  Read More

        

---

 

Proudly Supported By

 

 

 

Dietitians Keep Aussies Happy And Healthy During Winter

As the cooler weather sets in, the Dietitians Association of Australia has released an easy, four-step guide to help Aussies beat the bulge, and stay happy and healthy this winter.

Step 1. Keep weight off with breakfast

Research shows that sleeping in on a chilly winter morning and forgoing breakfast is bad for our waistlines. Accredited Practising Dietitian Milena Katz said: ‘Studies show that breakfast eaters tend to be a lighter weight, and also find it easier to maintain their weight, compared with those who skip breakfast.’ So rather than hitting the snooze button, put your health first with Ms Katz’s quick and healthy breakfast ideas:

• Porridge made with milk (preferably reduced fat) and sultanas
• Wholegrain toast with scrambled or poached eggs
• Bowl of wholegrain cereal with milk (preferably reduced fat).

Step 2. Get fishy to beat the winter blues

Research is building on the role of omega-3 fats for improving symptoms of low mood. Accredited Practising Dietitian Dr Catherine Itsiopoulos said: ‘Don’t let the cooler weather get you down. Add some healthy omega-3 rich foods to your diet, and keep up a regular exercise routine.’ Dr Itsiopoulos provides the following tips for boosting your omega-3 intake:

• Eat two to three fish meals each week. Good choices include salmon, sardines, mackerel or tuna.
• Choose omega-3 enriched eggs.
• Try ground flaxseed (flaxseed meal) as a topping on breakfast cereal.
   

Step 3. Ward off cold and flu – the natural way

Zinc, echinacea or vitamin C – which should you choose? Accredited Practising Dietitian Kate Di Prima believes getting back to nature is the best dietary defence against colds and flu this season. Rather than a magic pill approach, Ms Di Prima suggests building your body’s immunity by:

• Eating enough zinc. Good choices include lean red meat, fish and poultry, wholegrain cereals, legumes, dairy foods (preferably reduced fat) and nuts.
• Eating plenty of colourful fruit and vegetables. Ms Di Prima suggests including fruit and vegetables that are high in vitamin C such as citrus fruits, capsicum and broccoli.
• Drinking up.  Have a glass, bottle or jug of water handy to stay well-hydrated during winter.

Step 4. Seek comfort with healthy food swaps

Traditional winter comfort foods like puddings, pies and takeaway meals can be high in saturated fat and kilojoules. Kate Deppeler, Accredited Practising Dietitian, recommends a few simple swaps to trim more than 4,000KJ (1,000cal) and 100g fat from one day:

• Breakfast: Swap toast with fried eggs and bacon for toast with poached eggs and grilled tomato. SAVE more than 1,000KJ (250cal) and 27g fat.
• Lunch: Swap toasted chicken, avocado and mayo foccacia for a chunky chicken, pasta and vegetable soup. SAVE more than 1,200KJ (300cal) and 27g fat.
• Dinner: Swap sausages with buttered mash and vegetables for a lean steak, baked potato and vegetables. SAVE more than 1,000KJ (250cal) and 30g fat.
• Dessert: Swap sticky date pudding with ice cream for a grilled fig with Greek yoghurt. SAVE more than 1,500KJ (360cal) and 22g fat.

Source: The Dietitians Association of Australia http://www.daa.asn.au/

For further information or to organise an interview with these Accredited Practising Dietitians contact Holly Smith, Dietitians Association of Australia on 0409 661 920.

Note to Editors: The Dietitians Association of Australia (DAA) is the professional body representing dietitians nationally. Accredited Practising Dietitian (APD) is the only national credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. For more information visit http://www.daa.asn.au/