Indulge in a delightful and plant-powered twist on the classic Bolognese with our Tofu and Mushroom Bolognese served over perfectly cooked gluten free spiral pasta. In this vegan meal, firm protein-packed tofu, Champignon mushrooms, carrot, oregano, tomato and baby spinach come together to create a savoury and satisfying sauce. As the tofu and mushrooms meld into the sauce, they absorb the rich tomato and red wine base, creating a hearty and wholesome texture. The sauce generously coats al dente spiral pasta.
Garnish at home with a sprinkle of fresh parsley or basil, this Tofu & Mushroom Bolognese with Spiral Pasta offers a plant-based symphony of tastes and textures, providing a delicious alternative to the traditional meat-based classic.
This meal is suitable for anyone following a gluten free, low FODMAP, vegan or lactose free diet.
Adding vegan or vegetarian meals to your cart is good opportunity to increase the variety and type of plant based foods in your diet. Regularly incorporating these vegan meals offers a myriad of benefits, spanning your health and also our precious environment. Increasing your consumption of nutrient-rich plant-based foods can potentially reducing the risk of chronic diseases and support healthy weight management. Additionally, exploring diverse plant-based options encourages culinary creativity by introducing a variety of flavours, textures, and nutrients into your diet.
From an environmental standpoint, a vegan diet demonstrates a lower carbon footprint and places less strain on natural resources, fostering sustainability. So get more of those plant based foods into your diet to help on all fronts!
Fun Facts about Champignon mushrooms
Champignon mushrooms, also known as white button mushrooms, are a nutritious and versatile ingredient. The nutritional content can vary slightly depending on factors such as growing conditions and preparation methods. For example, Champignon mushrooms exposed to sunlight or ultraviolet light during growth can contain varying amounts of vitamin D, which is unusual for plant-based sources.
These mushrooms are also a source of B Vitamins, they contain antioxidants, including selenium, which plays a role in supporting the immune system.
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From day one, We Feed You challenged the home delivered ready meal offering in Australia. We made a commitment to our customers to provide a BETTER alternative. We knew if we provide something unique our customers would come back time and time again. We also knew they would be happy to share their love of great food with their friends and family! So let's explore what makes us unique:
1. Trusted brand. Our high quality and nutritious ready meals recommended by health professionals and used by universities for dietary intervention studies.
Proof: We all know dietitians and scientists read nutrition labels which is why our customers regularly report that We Feed You meals came highly recommended by their dietitian, gastroenterologist or GP. They know what's on the inside so they can confidently recommend to their patients. We are also a preferred supplier of ready meals for a number of dietary intervention studies undertaken by universities.
2. A varied menu with authentic ingredients and clever flavours!
- Proof: our meals are so much more potatoes, peas, corn and carrot. You‘ll you find ingredients that bring health and joy - including grains, legumes, nuts, seeds, herbs, spices, lean protein and so much more.
We know that customers have diverse tastes, dietary preferences, and cultural backgrounds. Our diverse menu also encourages our customers to try new dishes or ingredients they would not traditionally cook with at home. This expands their intake of different ingredients helping improve overall health and gut microbiome diversity. Also, by accommodating to various dietary restrictions and preferences, such as:
This ensures that a broader audience can enjoy our meals whilst also allowing our chefs to showcase their expertise and creativity. It demonstrates our chefs versatility and expertise working with a range of ingredients and flavours.
3. Exceed customers expectations to built loyalty.
Proof: we regularly get emails and phone calls from customers singing our praises not just for the quality of our food but also the attention to details in our customer service and the value for money. “I have rediscovered my love of great food“ or “I‘ve got so much time back having access to meals which meets my dietary needs and taste amazing“ "not only is the food great, but the prices are fair and customer service is exceptional."
Exceeding expectations with our food and customer service creates a memorable experience and these satisfied customers have become loyal brand advocates. They have contributed to the ongoing growth of our business by also giving constructive feedback whilst also actively recommending us to friends, family, and colleagues.
4. Our commitment to the environment.
Proof: from day one we studied the options us using paperboard trays compared to plastic as we know both options have environmental impacts. The choice involved considering various factors but we chose a paperboard tray and it was a clear winner. The thought of heavy plastic trays and plastic wrap that sticks to food was never a consideration, we wouldn't want it for our food so we didn't want it for our customers. YUK!
Some of the considerations we thought through included:
Raw Materials and Production:
Paperboard trays are typically made from renewable resources like wood pulp, which is biodegradable and usually comes from a renewable source. They generally have a lower carbon footprint during production compared to plastic.
Plastic trays typically undergo a more energy-intensive manufacturing process compared to paper and can involve significant energy consumption and release of greenhouse gases. The process can also generate various pollutants.
Recyclability:
Paperboard trays has been assessed through the Australian Packaging Covenant Organisations official assessment of packaging recyclability status. Through this formal process, the Australasian Recyclability Logo, is enabled and the tray can be placed in a domestic or commercial recycle bin for collection and subsequent recycle processing. The PET liner which provides a lining from the pressed paper board and the food, represents a modest percentage of the overall weight of the tray. It carries much better environmental credentials than the common CPET (plastic) trays seen in the market and used by many meal providers.
Plastic Trays: Many plastic trays are recyclable, but not all types are easily recycled. Some plastics can be downcycled, meaning the quality of the material degrades during the recycling process.
Waste Management:
Paperboard Trays: We considered some customer may not bother to rinse and recycle and either way end up as landfil waste. If not recycled we believe paper will break down more quickly than plastic and therefore a much better choice.
Plastic Trays: If not recycled, plastic trays can persist in landfills and oceans, contributing to environmental pollution.
Energy Use:
Paperboard Trays: Generally require less energy to produce compared to plastic.
Plastic Trays: Higher energy requirements for production, contributing to a larger carbon footprint.
In summary, we recognised that both paperboard trays and plastic trays have environmental pros and cons. We considered many factors such as resource renewability, recyclability, biodegradability, and overall environmental impact and paperboard trays came out as a clear winner! Additionally, we know that advancements in sustainable materials and recycling technologies continue to evolve and we are always on the look out for even better options in the future.
In essence, We Feed You prioritise the use of sustainable and eco-friendly materials where possible and we aim to reduce the amount of waste generated in our kitchen. Also, by choosing frozen meals we can order ingredients to specific batch sizes which generates minimal waste and gives our customers more time to use their meals which also reduces waste in the home.
We encourage our customers to participate in recycling programs and promote the use of packaging materials that can be easily recycled such as cardboard boxes rather than polystyrene. Additionally, we explore closed-loop systems where the materials used in our packaging can be recycled and repurposed - our ice packs are a good example. The skips at our kitchen which are used to take away waste are differentiated between waste and recyclable materials.
We adopt a minimalist approach to packaging design, aiming to use only the necessary amount of materials to protect and preserve the meals.
We believe in the importance of raising awareness among our customers about the environmental impact of packaging. Through labelling and communication, we seek to educate our customers on proper disposal methods, recycling practices, and the benefits of choosing products with eco-friendly packaging.
We collaborate closely with our suppliers to source packaging materials that align with our commitment to environmental sustainability. This involves working with suppliers who share our values and are dedicated to providing environmentally responsible packaging solutions. We regularly assess and reassess our packaging choices, seeking new innovations and technologies that further reduce our environmental impact.
By incorporating these principles into our approach to packaging, we strive to operating as a socially and environmentally responsible business.
5. We stand by the quality of our product and rely on customers to share the love.
Proof: many ready meal brands have moved to outsourcing production to huge bulk manufacturers. They immediately compromise quality and our customers have reported they can taste the difference. We Feed You are about small batch cooking using quality local produce and making meals by hand with real chefs, not machines.
The quality of our ingredients combined with the capability of our kitchen team ensures a consistent and reliable product. Word on mouth referrals is our biggest source of marketing which means we can spend more on your meals. Thanks for spreading the word!
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Every year in Australia, we waste around 7.6 million tonnes of food (the equivalent of one in five bags of groceries going into the bin). Food wastage in production, processing and in the home is estimated to account for 8-10% of global greenhouse gas emissions!
The good news: there’s lots that we can do as families and individuals to reduce food waste. Here’s 5 ways you can start wasting less food.
Put aside 30 minutes each week to do a stocktake, look at recipes, plan your shop, and plan some meals, and don’t forget to factor in lunch boxes! Plan at least one ‘bits and pieces’ meal each week to use up leftovers.
Getting into the habit of conducting a weekly fridge and pantry audit is super helpful here.
Best for produce that tends to rot (e.g. stone fruit, berries, figs, melon, and mango).
Despite what we might think, not all fruit and veggies keep better in the fridge.
To retain maximal flavour, texture and prevent chilling injury, store these guys out of the fridge:
Some fruit and veggies are best separated.
Want more information regarding best storage of various foods? Check out Ozharvest’s super helpful A-Z of food saving tips.
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Bio: Marnie is an experienced Accredited Practising Dietitian who specializes in gastrointestinal nutrition and supporting people to have an easier relationship with food. Find out more at forkthatnutrition.com and follow her on Instagram @forkthatnutrition.
]]>Wonderful wheat – we’ve been cultivating this crop for tens of thousands of years, and for good reason! It’s versatile, delicious and an important, affordable source of energy and nutrients in traditional eating patterns. By grinding the grain and turning it into flour, we’re able to transform this humble grain into all manner of everyday staples, from whole-grain breakfast cereals and breads to pastry and cakes.
Wheat is also used extensively as an ingredient in processed foods to enhance flavour and texture. So it’s pretty hard to avoid! And unfortunately, not all of us tolerate wheat particularly well due to a variety of factors.
How would you know if you don’t tolerate wheat? You might feel excessively heavy and bloated after high-wheat foods like pasta, bread or pizza. It might give you stomach pain, diarrhoea, uncomfortable gas, reflux or constipation. For people who are wheat intolerant, wheat can even cause tiredness, aches, pains and brain fog.
So what is it about wheat that upsets some people, and how strictly do they need to avoid it? The answer is complicated (as it often is with nutrition). Let’s break it down:
A word about gluten.
Gluten is a unique protein found in the wheat grain and, consequently in wheat flour and products. It’s stretchy and great at binding moisture, which is key when we think of baked items like soft, doughy bread and light, delicate pastry. It’s also why gluten-free bread and pastry tend to be smaller, more dense, crumbly and dry.
While gluten is a magical component when it comes to taste and texture, it’s also one of the likely culprits when someone reacts badly to eating wheat. This is because gluten is a complex molecule, which our digestive enzymes find hard to fully break down and absorb.
For most of us, gluten can be consumed without any gut damage or adverse symptoms. But in some people with more sensitive digestive and immune systems, the ‘heaviness’ of gluten just doesn’t sit well and may even cause low-grade gut inflammation. Although studies are hard to come by, it has been estimated that approximately 5% of the population experience gluten sensitivity.
Importantly, gluten is the cause of intestinal inflammation seen with coeliac disease.
What is coeliac disease?
Coeliac disease is a common autoimmune condition affecting about 1 in 70 Australians. It is caused by an underlying genetic trait that causes inflammation in the small intestine when gluten is consumed. In the case of coeliac disease, even very small doses of gluten (from cross-contamination or crumbs) can be enough to cause ongoing damage. As a result, adherence to a gluten-free diet needs to be strict and lifelong.
Symptoms of coeliac disease can vary widely – from vague, irritable bowel-type symptoms through to nutrient deficiencies, diarrhoea, pain and weight loss. Surprisingly, how sick you feel does not correspond to the degree of bowel damage. Some may have severe symptoms but minor damage, while others may be symptom-free but have extensive damage.
If you have any gastrointestinal symptoms, unexplained nutrient deficiencies, or other autoimmune diseases, testing for coeliac disease and proper management is very important.
Good to know:
To be tested for coeliac disease, you can have a simple blood test that looks for antibodies in your blood. It’s important to have this test while you’re still eating gluten for an accurate result. So please don’t try to self-diagnose and remove wheat before talking to your doctor or gastroenterologist.
Fructans in wheat.
In the last 20 years, research into IBS and food intolerance has come leaps and bounds. We’ve learnt about particular carbohydrates in wheat - called fructans - that are big drivers of symptoms in sensitive individuals.
Fructans are difficult to digest, highly fermentable sugars found separately to the gluten, in grains like wheat, rye and barley. These sugars are big gas producers and can draw water into the intestine, causing stretching of the gut, discomfort, diarrhoea, and constipation. Importantly, fructans do not cause damage to the gut.
Numerous studies have now shown that reducing wheat products, or opting for lower-fructan options like sourdough bread, or specially produced wheat flour can significantly reduce IBS symptoms. And this is without having to cut wheat or gluten out completely!
What does this mean for me?
Proper testing and dietary advice is vital when dealing with wheat intolerance. Even if you have minor symptoms, or symptoms that come and go, testing for coeliac disease is the first step – before you remove wheat and gluten from your diet.
Many people with non-coeliac wheat or gluten sensitivity will tolerate some wheat products in their diet, and the amount tolerated will vary greatly. Frequent anecdotal reports describe breads, pasta and pastry being eaten and enjoyed during travel in Europe, while the same foods at home are not tolerated. This could potentially be due to nutritional differences in strains of wheat used around the world.
Once coeliac disease has been ruled out, experimenting with different foods is a good idea to find your threshold. This is best done with the help of an experienced dietitian who can guide you through a structured reintroduction process.
At the end of the day, the more relaxed you can be with your diet, and the greater the variety of foods included, the better. A good croissant is a work of art that I wouldn’t want anyone to miss out on – unless it’s absolutely necessary!
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Marnie Nitschke is an experienced Accredited Practising Dietitian who specialises in gastrointestinal nutrition and supporting people to have an easier relationship with food. Find out more at forkthatnutrition.com and follow her on Instagram @forkthatnutrition.
]]>Saturated Fats: Saturated fats are typically solid at room temperature and are found mainly in animal products like meat, butter, cheese, and full-fat dairy products. They are also present in some plant oils, such as coconut oil and palm oil. High intake of saturated fats is associated with an increased risk of heart disease and elevated LDL (low-density lipoprotein) cholesterol levels.
Trans Fats: Trans fats are artificially created fats through a process called hydrogenation, often used to increase the shelf life of processed foods. Trans fats are found in some fried and baked goods, margarine, and many packaged and processed snacks. They are known to raise LDL cholesterol and are strongly associated with an increased risk of heart disease. Many health authorities recommend minimizing or avoiding trans fats altogether.
Monounsaturated Fats: Monounsaturated fats are liquid at room temperature but can become semi-solid when chilled. They are found in olive oil, avocados, nuts (e.g., almonds, cashews, and pecans), and seeds (e.g., sunflower seeds). Monounsaturated fats can help improve heart health by reducing LDL cholesterol levels without affecting HDL (high-density lipoprotein) cholesterol levels.
Polyunsaturated Fats: Polyunsaturated fats are also liquid at room temperature. They include omega-3 and omega-6 fatty acids. Omega-3s are abundant in fatty fish like salmon, flaxseeds, and walnuts and are known for their anti-inflammatory properties and heart health benefits. Omega-6 fatty acids are found in plant-based oils like soybean and corn oil and are essential for overall health but should be consumed in the right balance with omega-3s.
Essential Fatty Acids: These are a subgroup of polyunsaturated fats and include two essential fats—alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6). They are called "essential" because the body cannot produce them and must obtain them through the diet.
So, not all fats are equal when it comes to their impact on health. While some fats, like monounsaturated and polyunsaturated fats, can have positive effects on heart health and overall well-being, others, such as saturated and trans fats, are associated with increased health risks and should be limited in the diet. A balanced diet includes the right proportions of these fats to support optimal health. It's important to focus on the quality of fats and choose healthier options while limiting or avoiding less healthy ones.
The key is to make informed choices about the types and amounts of fats consumed based on individual health goals and needs. Portion control is still essential because fats are calorie-dense. Replacing saturated and trans fats (found in processed foods, fried foods, and some animal products) with these healthier fats is a wise dietary choice for overall health. A balanced diet that includes a variety of foods can help you get the right mix of healthy fats, carbohydrates, and protein for your specific nutritional needs.
Why it's important to include healthy fats:
Including healthy fats in your diet as they provide essential nutrients and offer several health benefits. Here are some reasons to include healthy fats in your diet:
Nutrient absorption: Healthy fats, particularly monounsaturated and polyunsaturated fats, help the body absorb fat-soluble vitamins (A, D, E, and K) and other fat-soluble compounds. These vitamins are crucial for various bodily functions, including bone health, immune support, and vision.
Heart health: Certain types of healthy fats, such as monounsaturated and polyunsaturated fats, can have a positive impact on heart health. They can help lower LDL (low-density lipoprotein) cholesterol levels and reduce the risk of heart disease when consumed in place of saturated and trans fats.
Brain function: The brain is composed of a significant amount of fat, and consuming healthy fats is important for cognitive function and brain health. Omega-3 fatty acids, in particular, are associated with improved brain function and reduced risk of cognitive decline.
Weight management: Healthy fats can help you feel full and satisfied, which can prevent overeating and promote weight management. Including sources of healthy fats in your meals can contribute to a balanced and satiating diet.
Skin and hair health: Essential fatty acids, such as omega-3 and omega-6 fatty acids, are important for maintaining healthy skin and hair. They help keep the skin hydrated, improve its texture, and contribute to a youthful appearance.
Inflammation reduction: Some healthy fats, like omega-3 fatty acids found in fatty fish (e.g., salmon, mackerel) and flaxseeds, have anti-inflammatory properties. Consuming these fats can help reduce chronic inflammation, which is linked to various health issues, including cardiovascular disease and arthritis.
Hormone production: Fats play a role in hormone production, including sex hormones like estrogen and testosterone. Adequate fat intake is essential for maintaining hormonal balance in the body.
Cell membrane structure: Fats are a fundamental component of cell membranes, contributing to their integrity and function. Healthy cell membranes are crucial for overall cellular health and communication.
Long-term energy source: Fats serve as a long-lasting source of energy, especially during endurance activities. They provide more than twice the calories per gram compared to carbohydrates and protein, making them an important energy reserve.
Flavour and satisfaction: Fats add flavour and richness to foods, making them more enjoyable and satisfying. This can help you adhere to a balanced diet by making your meals more appealing.
Sources of healthy fats include:
Avocados, nuts (e.g., almonds, walnuts), seeds (e.g., chia seeds, flaxseeds), olive oil, fatty fish (e.g., salmon, sardines), and nut butters (e.g., almond butter, peanut butter). It's important to include these fats in your diet in moderation and as part of a well-balanced, nutrient-rich eating plan. Consulting with a healthcare professional or registered dietitian can help you determine the appropriate amount of healthy fats for your specific dietary needs.
There are many reason why some people may exclude or limit fat in their diet for health reasons, this may include:
Weight management: Fat is calorie-dense, containing more than twice as many calories per gram as carbohydrates and protein. By reducing fat intake, individuals can reduce their overall calorie consumption, which may help with weight management.
Heart health: High intake of saturated and trans fats has been associated with an increased risk of heart disease. Many people limit their fat intake to reduce their consumption of these types of fats, which are often found in processed and fried foods.
Cholesterol control: Dietary fat, especially saturated and trans fats, can raise levels of LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol. High LDL cholesterol levels are a risk factor for heart disease, so people with elevated cholesterol levels may restrict dietary fat.
Blood pressure management: Reducing sodium intake, which is often found in high-fat processed foods, can help lower blood pressure. Many individuals with hypertension or at risk of hypertension reduce fat intake as part of their dietary approach.
Gallbladder issues: People with gallbladder problems, such as gallstones, may need to limit fat intake because fat can trigger painful symptoms and digestive issues.
Digestive issues: Some individuals with certain gastrointestinal disorders, like irritable bowel syndrome (IBS), find that reducing fat intake can help alleviate symptoms such as diarrhea and abdominal discomfort.
Dietary preferences and restrictions: Some dietary plans, like vegetarian and vegan diets, may naturally be lower in fat because they exclude or limit animal-based fats. Additionally, religious or cultural beliefs can influence dietary choices that restrict fat consumption.
Athletic performance: Some athletes may temporarily reduce dietary fat intake as part of their training regimen, particularly when trying to achieve specific body composition goals.
This information is general in natural, we highly recommend consulting with a healthcare professional or dietitian to obtain personalised guidance on fat intake to meet specific health objectives.
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Fruits:
A big warm welcome to berries - full of antioxidants, fibre and nutrients like folate and vitamin C. Strawberries love spring, and blueberries come into season from the start of November. Cherries will usually be in abundance from late November. You might see more cantaloup and watermelon around (so much sweeter and fuller in flavour when in season).
In spring, you can still enjoy lovely citrus like lemons, limes, grapefruit, mandarins and oranges. Plenty of varieties of apples still abound, and bananas and avocado are in season year-round. Don’t forget staples like rhubarb and pineapple are also still in season.
Vegetables
Both globe and Jerusalem artichokes have arrived, and spring newcomers we haven’t seen in a while include beans (round), capsicum, chillies, cucumber, peas, squash and zucchini. Seasonal lettuce varieties like witlof and watercress are a lovely spring addition.
Carrying on from winter, we still have delicious and versatile broad beans, broccoli, cauliflower, fennel, parsnip, okra, snow peas and spinach. And of course all year round veggies we can take advantage of include beetroot, carrots, leek, lettuce, onions, parsley, potatoes, rhubarb, silverbeet, spring onion and swede.
Seasonal roots and herbs
As it warms up a bit, basil becomes more abundant. Also look out for chives, chervil, fresh chillies, coriander, dill, mint, oregano, parsley, rosemary and sage.
Roots like garlic, ginger and lemongrass make for some wonderful spring aromatics.
So what will we do with all this amazing produce?
I love stir fries in spring. Somehow it feels good to move away from the heavier / comfort foods like roasts and stews, into wok tossed dishes with bold flavours like ginger, garlic, chilli and coriander. New season produce like snow peas, capsicum and green beans are amazing in saucy stir fries – paired with beef, chicken or tofu for a balanced high protein meal.
To me, spring time means salads are back on the menu – take your inspiration from the vibrant colours of seasonal produce – maybe roast up a big tray of in-season vegetables like asparagus, beetroot, potatoes and cauliflower. Combine with a grain like quinoa, buckwheat or brown rice, and drizzle with dressings using Extra Virgin Olive Oil, pesto, tahini and Greek yoghurt to really make those veggies sing.
Soup in spring? Absolutely. What about a spring minestrone, or chicken and veggie soup with lots of ginger, garlic, herb and lemon flavours. This is the best time to take advantage of seasonal Jerusalem artichokes – they look like a cross between ginger and a mini potato, and when roasted or cooked in soups, have a unique sweet, rich taste reminiscent of truffles.
In spring, you might also like to have a go at pho (a Vietnamese style broth noodle soup), loaded up with bean shoots, coriander, mint leaves. Yum!
Our family is a big fan of pizza (I mean who isn’t!), and I love starting with a sourdough base, and each building our own version incorporating seasonal ingredients. I love a tomato base with shaved zucchini slices, capers, bocconcini, parmesan, basil, then finishing with rocket and lemon-infused oil just before serving. Another vegetarian pizza version for spring could be mushroom, roasted peppers and eggplant with cheese and herbs.
My final tip - pasta is always a great stand by in any season! Spring versions might include lemon and ricotta with peas and little pancetta. An eggplant parmigiana or lasagne. A fresh spring twist with smoked salmon, dill, asparagus, capers and a little crème fraiche. Or home made pesto pasta using seasonal herbs, served with poached chicken.
Are you feeling inspired yet?
Bio: Marnie is an experienced Accredited Practising Dietitian who specializes in gastrointestinal nutrition and supporting people to have an easier relationship with food. Find out more at forkthatnutrition.com and follow her on Instagram @forkthatnutrition.
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Not eating enough food can impact our gut health, mood, energy, and overall nutrition. So, if you're always ignoring hunger or skipping meals, think about how you can eat more regularly.
2. Eat a variety of foodsIncreasing the variety of food you eat is an easy way to boost your nutrition, as different foods provide different nutrients. Welcome to the ‘What can we add?’ era (rather than ‘What can we take away’?).
3. Increase fibre intakeFibre is essential for our gut health and keeps us fuller for longer. Try adding a handful of fresh, frozen or canned vegetables to your evening meals, a small tin of chickpeas to your salad, or swapping white bread, pasta, rice or cereal for a brown or grainy alternative. Learn more about the important of fibre here>
4. Add more protein-rich foodsIf you notice you're hungry again quickly after eating, it may be a sign to add a protein source. Think about how you can add some meat, dairy, legumes or meat alternatives to your next meal or snack. Learn more about protein in our 4 part series here >
5. Pair iron and vitamin C rich foodsNext time you’re eating iron-rich foods like meat, legumes, dark leafy green vegetables, tofu and iron-fortified bread and cereals, include Vitamin C-rich foods like citrus fruit or juice, strawberries, tomatoes, or capsicum to help increase iron absorption.
6. Include foods with monounsaturated, polyunsaturated and omega-3 fatsIncluding healthier fat sources like extra virgin olive oil, avocados, soybeans, nuts, seeds, nut butter, tahini, oily fish and seafood such as salmon, sardines or tuna to your weekly meals and snacks is a great way to boost your nutrition.
7. Keep snacks availableOf course, there are the usual snacks like yoghurt, fruit, veggie sticks and hummus, but explore the snack aisle to find new favourites like muesli bars, roasted chickpeas, or pasta pots - these days, the snack options are endless.
8. Hydrate properlyWater is crucial for many essential bodily functions, so if you struggle to drink water during the day, try carrying a water bottle, add flavouring to your water, or use sparkling water instead of still.
9. Slow down and reduce distractionsWhen you can, limit distractions and bring mindfulness to your eating; pause before, during and after you eat to check how your body feels and see if you want more food. This activity can help ensure you're giving your body enough food and stop eating past comfortable fullness to the point of feeling sick.
10. Ditch the restrictive diet mindsetBeing too restrictive around food can lead to strong cravings for and bingeing on high-fat, sugar and salt foods. If you resonate with this, try loosening your rules, including them occasionally and notice if you start to desire them less.
Bio: Erin is an Accredited Practising Dietitian and Certified Intuitive Eating Counsellor who helps women heal their relationship with food, find food freedom and accept their here-and-now bodies. In her spare time, she loves creating quick and easy recipes that are packed with flavour. Find out more at balanceandbite.com.au
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What can you do to improve focus and memory? Let’s explore with psychologist Seona Ilalio.
Memory and concentration play crucial roles in our everyday lives, encompassing routine tasks like name recall as well as complex responsibilities such as decision-making. Despite the considerable attention given to physical well-being, the significance of mental exercises in enhancing our cognition may not always be fully acknowledged. So let's explore some practical strategies to enhance memory and concentration, to positively influence our overall cognitive well-being.
Sleep
Quality sleep is crucial for cognitive function. During sleep, memories transfer from short-term to long-term storage, strengthening neural connections. Sleep restores brain cells and supports overall cognitive well-being. Aim for 7-9 hours of sleep nightly to enhance concentration and memory retention.
Minimising Stress
Incorporating stress-reduction techniques into daily life can be remarkably helpful. Deep breathing exercises trigger the body's relaxation response, promoting calmness and reducing stress. Mindfulness practices can also reduce anxiety and enhance focus, positively influencing memory retention.
Engaging in enjoyable hobbies or activities provides a mental escape from daily stressors. Whether it's getting creative, reading or spending time in nature, these activities offer an opportunity to unwind and recharge.
Get Active
Physical activity benefits cognitive function, promoting brain health and memory. Regular exercise stimulates neurotransmitters like dopamine and serotonin, vital for mood and attention. Enjoy activities like walking or dancing for both joy and cognitive enhancement.
Mental Stimulation
Challenge your brain with reading, puzzles, or learning new skills. Mental engagement preserves cognitive function and enhances memory and concentration. Explore new activities to stimulate neural connections and boost flexibility.
Eating Well
Foods like fruits, veggies, whole grains, lean proteins, and healthy fats nurture not only our bodies but also our brains. Specific nutrients, such as omega-3 fatty acids, antioxidants, and vitamins, have shown to boost cognitive function. Stay hydrated and moderate processed foods and sugar intake.
Staying Socially Connected
Maintaining social connections is essential for cognitive well-being. Conversations, discussions, and activities engage the brain, providing mental exercise. Sharing knowledge and experiences fosters learning and memory retention. Reminiscing with friends reinforces personal recollections and boosts memory.
Enhancing memory and focus goes beyond just the brain; it enriches our overall quality of life. Prioritising sleep, stress management, enjoyable activities, physical activity, mindful eating, and nurturing social connections empowers us to face life's challenges with clarity, focus, and resilience. Supporting your cognitive wellbeing may seem like a lot, but by making a few small changes, you can make a significant difference.
Bio: Seona Ilalio is a Melbourne based Psychologist who holds a particular focus on the provision of psychological support for people with neurological and chronic health conditions. Seona utilises evidence-based practices to help people develop coping strategies and facilitate growth and change. For more information visit focussedhealthpsych.com.au or email seona@focussedhealthpsych.com.au
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"I’ve been eating your dinners for the last few months I love it and I’m fussy. I’ve lost 13 kilos in 3 months. I just wanted to let you know I’m telling everybody about your beautiful food, it’s amazing. I will still keep ordering when I reach my goal weight too as I live on my own and it’s just easier this way to get a wonderful variety.Thank you and please pass this onto everyone in the team I’d be lost with out this dinner to look forward to everyday."Cathy M.
Nutrient deficiencies: Some diets may lack essential nutrients, leading to deficiencies and potential health issues if followed for an extended period. this is particularly common where diets encourage you to eliminate food groups.
Metabolic adaptation: When calorie intake is significantly reduced for an extended period, the body's metabolism may slow down to conserve energy, making it harder to continue losing weight. This makes the gradual approach more sustainable and encourages healthy eating habits and sustainable lifestyle changes.
Psychological impact: Strict dieting can create a negative relationship with food, leading to disordered eating patterns and increased risk of eating disorders.
Individual differences: Each person's body responds differently to various diets. A one-size-fits-all approach may not work for everyone.
Overemphasis on Restriction: Restrictive diets can trigger feelings of deprivation, leading to overeating and a cycle of weight loss and regain.
We Feed You's Moroccan Vegetable Stew with Quinoa has 28 different plant based foods! It's a great meal to eat on it's own or share and serve with fish, chicken or lamb.
Dr Amelia Harray is an Accredited Practising Dietitian and Researcher, who specialises in promoting healthy eating habits that support environmental sustainability. She is the Founder and Director of Eat Sustainably, an online nutrition program that guides individuals to adopt eating habits that bring joy and benefit the planet. Contact info@eatsustainably.com.au, and follow Dr Amelia on Instagram at @eat.sustainably.
Eco-friendly eating is a lifestyle – it isn’t just about what we eat, but about where we buy food from, how we prepare and cook it, how much we eat, and how much we throw away. Eating in a sustainable way can improve our physical and mental health, reduce spending on food, support local food producers and farmers, and help create a healthy planet for future generations.
The key elements of eco-friendly eating include:
I suggest making one small achievable change at a time, but what is achievable for one person may not be for another, and that’s okay. Here are some ideas:
Remember, it's not about changing everything, but about everyone changing some things.
]]>Learn how We Feed You are thinking about our impact on the environment when making decisions on our packaging choices.
You all know we love kale at We Feed You. This wonderful superfood is a key feature in many of our meals and you'll quickly understand why we love it when you read this article by dietitian and cook Nicole Marie.
Nicole Marie is an accredited dietitian and gluten free recipe developer who helps individuals with coeliac disease to spend less time worrying, and more time enjoying delicious food. Connect with Nicole via Instagram: @glutenfreekitchen__ or head to www.gfkitchen.com.au
What is kale?
Kale is a dark green, leafy, cruciferous vegetable that is super versatile and rich in nutrients and antioxidants. The peak season for kale in Victoria is the winter months, but these days it is often available all year around at supermarkets. Kale comes in many varieties, and is also an easy crop to grow for home gardeners.
The taste of kale will be subtly different between varieties, but expect a crisp, slightly bitter leaf with a hint of nutty, earthy undertones.
Nutrition snapshot
Here’s a summary of the key nutrition benefits found in a 40g serving of raw kale (this is about one really large handful):
Why is kale so good for us?
In a nutshell, kale is known as a superfood that can contribute to our overall health and wellbeing in many ways.
On a more detailed level, the potassium level of kale can help us maintain healthy blood pressure - which in turn helps to keep blood vessels more open and elastic. The powerful antioxidants present in kale help to fight inflammation and damage in the body, which can reduce our risk of type 2 diabetes and heart disease, as well as fighting the natural signs of aging. Another benefit of including kale is it’s high content of natural plant sterols – these can reduce cholesterol absorption from foods and help reduce our LDL (bad) cholesterol levels.
Need more reasons to eat kale? How about it’s potential to boost your digestive health? Both the fibre and antioxidants present in kale can help to keep bowels regular, gut lining healthy and feed our good gut bugs. Increasing antioxidant-rich foods like kale can also reduce our risk of digestive diseases like bowel cancer.
Here’s a few more benefits of kale!
Just some varieties of kale you might encounter:
Ways to use and cook with kale
Not sure what to do with kale – here’s some ideas:
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As the days grow shorter and the weather gets colder, we might find our energy levels and motivation low, and this isn’t just because it’s cold outside! The shorter days and longer nights cause subtle shifts in our hormones and other body chemicals, that can influence our mood, sleeping habits and even food preferences.
Changes in mood can be due to many things however, if you notice a low mood persisting in yourself or a loved one, please reach out to your GP or call Beyond Blue on 1300 22 46 36.
Can you eat to beat the winter blues?
The link between food and mood has become clearer over recent years, thanks to the work of Professor Felice Jacka and her team at the Food & Mood Centre at Deakin University, Vic.
Their research set out to answer the question “If I improve my diet will my mood improve?”. The answer is YES, with research finding that certain dietary patterns can boost our mood significantly, and reduce our risk of depression by approximately 30%!
When our gut microbiota is well fed, diverse and thriving, this supports our immune system as well as many important aspects of our brain function (e.g. concentration) and mood.
What does a mood boosting diet look like?
A few more practical tips for optimal mood and energy:
If you would like to know more about eating to support your mood and energy this winter, touch base with a dietitian who can tailor nutrition advice to your specific goals and needs.
Bio: Kelsey is an Accredited Practising Dietitian and founder of Nuture – Nutrition and Dietetics. Kelsey loves working with women to optimise their health and wellbeing, free of diet cultures rules and restriction. Find out more on Instagram @nurture.nutrition or email kelsey@nurture-nutrition.com.au
]]>It may not be what you want to hear but following a low FODMAP diet will vary from person to person. What worked for Roger may not work for Mary! Here are some factors that are regularly reported to affect the level of difficulty:
Food restrictions: Now this one often hurts the most. Unfortunately, the low FODMAP diet requires avoiding or limiting certain high-FODMAP foods. This can be challenging and very frustrating as many commonly consumed foods contain FODMAPs. Onion and garlic for example are widely used in recipes and restaurant and found in almost everything.
Removing or reducing certain foods from your diet means can be challenging as you may need to do things differently. Let's face it most of us are not great with change. Going forward you may need to:
Dietary changes: Adapting to a new way of eating, introducing new foods or making different food choices can be very challenging. Please don't under estimate how tough this can be. This is especially the case if you have been accustomed to consuming high-FODMAP foods in your regular diet. See tips further below.
Meal planning and preparation: The planning and preparation of creating low FODMAP meals can often require more time and effort. This is especially during the initial phase of the diet where you are trying to get your head around it. It involves identifying suitable low FODMAP ingredients, finding new recipes, and ensuring balanced nutrition. This can be complex and stressful.
Social and practical considerations: Following a restricted diet can sometimes present challenges in a wide range of situations. Eating out with friends or attending social events where you don't have much say in the food can be difficult.
Many restaurants and catering venues are making an effort to improve their ability to cater for people with special dietary needs. However, many also still have a long way to go. Please be proactive and communicate with the venue in advance. You'll find most are willing to help and they appreciate knowing in advance.
Individual response and tolerance:
The low FODMAP diet can be very effective for many people with IBS. Each person can have unique trigger foods and tolerances which means the reintroduction phase requires careful monitoring and individual adjustments.
Working with a suitably qualified dietitian or healthcare professional with experience in the low FODMAP diet is highly recommended. It can greatly assist you in navigating the challenges and ensuring a balanced approach to your diet. They can provide practical strategies to make the transition and adherence to the low FODMAP diet more manageable. They should help you develop sustainable eating habits that suit your unique lifestyle and health.
What are some dietary changes that need to be made?
Dietary changes:
There are changes that need to be made to your eating when following the low FODMAP diet. Here are some general guidelines for dietary changes on the low FODMAP diet:
1. Identify high-FODMAP foods: Familiarise yourself with high-FODMAP foods by downloading the Monash University FODMAP app. It's a super helpful resource. Common high-FODMAP foods are wide and varied. They include certain fruits, vegetables, grains, dairy products, and sweeteners.
2. Replace high-FODMAP foods: Find suitable low-FODMAP alternatives for high-FODMAP foods. For example, replace wheat-based products with alternatives like rice, quinoa, or oats. Swap out high-FODMAP fruits with low-FODMAP options such as berries, oranges, or grapes. Use garlic-infused oils instead of garlic cloves for flavour or the green portion of spring onions.
3. Be mindful of portion sizes: The low FODMAP diet is not a completely FODMAP-free diet. Rather the diet aims to limit FODMAP intake. Portion size is really important. Consuming large amounts of even low-FODMAP foods can increase the overall FODMAP load and potentially trigger symptoms.
4. Read food labels: Become proficient in reading food labels to identify ingredients that may contain high-FODMAP components. Common ingredients to watch for include wheat, high-fructose corn syrup, inulin, and some artificial sweeteners like sorbitol and mannitol.
5. Consider cooking from scratch: Preparing meals from whole ingredients allows for better control over the FODMAP content. Cooking from scratch enables you to use low-FODMAP ingredients and avoid high-FODMAP additives or hidden sources of FODMAPs.
6. Have a back up supply of low FODMAP meals in the freezer for those nights it all feels too hard.
This is a great way to keep you on track and stay motivated. It's also a great way to get variety in your diet and reduce stress. We Feed You has over 30 low FODMAP meals to choose from. Check out the range here >https://www.wefeedyou.com.au/collections/low-fodmap-meals
When these FODMAPs reach the large intestine, they can be fermented by gut bacteria, leading to symptoms such as bloating, gas, abdominal pain, and changes in bowel movements, which are common and can be uncomfortable or even embarrassing for individuals with IBS.
The low FODMAP diet is typically implemented in a three-step process: restriction, reintroduction, and personalisation. It involves restricting or minimising the intake of high-FODMAP foods for a period of then gradually reintroducing them to identify which specific FODMAPs trigger symptoms in each individual. This personalised approach helps determine the specific FODMAPs that are problematic for each person, as triggers can vary from person to person.
The low FODMAP diet was developed by a research team at Monash University in Australia. They conducted extensive research on the role of FODMAPs in gastrointestinal disorders, particularly in relation to irritable bowel syndrome (IBS). Numerous clinical studies have since demonstrated the efficacy of the low FODMAP diet in reducing IBS symptoms and improving quality of life.
It's important to note that the low FODMAP diet is not a cure for IBS and should always be implemented under the guidance of a dietitian or healthcare professional with specific expertise in gastrointestinal disorders. As with any diet, especially a restrictive one, it can be very challenging for the individual so a qualified professional will help to provide guidance to ensure nutritional adequacy, and help with the reintroduction phase to identify individual triggers.
We Feed You have created a range of low FODMAP meals which are all Monash University low FODMAP certified. They are designed to help you on your Low FODMAP journey. The 30+ Low FODMAP range of meals consist of foods that are low in fermentable carbohydrates, including specific types of sugars, fibres, and sugar alcohols. When we design our meals we try to consider the overall balance of flavour, texture and variety of ingredients. The meals are widely recommended by healthcare professionals, gastroenterologists and dietitians as a tool to help their clients navigate the challenges of the low FODMAP diet. We Feed You meals are also used by some of Australia’s leading Universities as their meal provider for research projects on a wide range of topics and areas of study.
View the low FODMAP range of meals here > https://www.wefeedyou.com.au/collections/low-fodmap-meals
]]>Seeking comfort food in winter:
To many, winter speaks of big steaming bowls of veggie soup, slow cooked stews, roasts, curries and delicious, rustic shepherds pie, cottage pie and chicken and leek pie made with the leftovers – these can be a great vehicle for seasonal veggies like green leafies, cauliflower and Brussels sprouts.
We Feed You Beef Cottage Pie
Comforting, delicious and simple could be a big home-made batch of baked beans or a spinach and ricotta lasagna (guaranteed to keep even the fussiest family members happy). We might forget about salads for a bit, preferring ‘one pot wonders’ where the veggies are cooked in, or simple roast meats with comforting mashed potatoes, peas and gravy. Maybe we’re craving apple pie or sticky date pudding?
Is this okay? Is our health going to go to pot with more rich or stodgey meals?
The short answer is no I promise you it’s not!
It’s human nature, and makes complete sense that we seek comfort in food, when the sunlight is more scarce, nights are chilly and our social lives become a little less adventurous in winter. Revisiting our favourite warming and nostalgic winter foods with friends and family is a wholesome and really healthy way to find connectedness and help counter the winter blues.
When we are down for the count with winter coughs and colds, how good is a hearty, home-made chicken noodle soup? And when someone else makes it for you, it can feel like a warm hug with special healing powers.
Looking to the seasons for health
Let’s get enthused about warming flavours like ginger, turmeric and paprika – that are not just comforting but can actually provide an antioxidant and immune boost during cough and colds season. Roast dishes with rosemary and oregano make for some dreamy kitchen aromas, as well as contributing extra nutrients. And balance out the stodge with vitamin and fibre packed seasonal greens like kale, silverbeet and spinach.
My tip when it comes to keeping healthy is not to over-think it, but to make sure you’re including lots of plant foods in the mix – using seasonal produce that is at it’s best (both nutritionally and flavour-wise).
Of course all fruits and vegetables are good for us, but the science shows that eating a wide variety of colours and varieties (at least 5 veggies and 2 fruits serves each day) is even better.
Seasonal fruits and vegetables can feed our good gut bugs and protect us against winter germs. And guess what? When we eat these foods in season, they have even greater nutrient density and protective potential. If you’re currently stuck in a bit of a winter cooking slump – check out some winter warming We Feed You meals packed with seasonal veggies for true help or even inspiration. This includes:
Here’s what’s in season this winter:
Winter Fruits: Apples, bananas, custard apple, feijoa, grapefruit, kiwifruit, lemons and limes, mandarins, oranges, pears, persimmon, pineapple, quince, rhubarb, tamarillo, tangelo
Winter Vegetables: Asian greens, broad beans, beetroot, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, cucumber, eggplant, fennel, Jerusalem artichokes, kale, leek, lettuce, okra, onions, parsley, parsnips, snow peas, potatoes, rhubarb, silverbeet, spinach, spring onion, sweet potato, swede.
Herbs and spices in season: Ginger, coriander, dill, mint, oregano, parsley, rosemary
]]>Including tips for those following a gluten free and / or Low FODMAP diet.
What’s all the fuss about prebiotic fibre?
Following on from last week where we talked about the different types of fibre and our health, the week Marnie explores the very important prebiotic fibre.
Many of us have heard the term ‘prebiotic’ lately, and essentially it means ‘food for our good gut bacteria’. These type of fibres are fermented by the ecosystem of bacteria living in our large bowel (our gut microbiome), and promote the growth of beneficial strains like Lactobacillus and Bifidobacteria.
Eating foods high in prebiotic fibre is shown to improve the overall health and diversity of our gut microbiome, which has important flow on effects to our health in many ways.
Prebiotic fibre is found in various types of soluble, insoluble fibre and resistant starch fibre. More recently, antioxidants in food have also been included under the banner of prebiotics, as they have been shown to feed good types of gut bacteria. Good news here: this includes polyphenols in tea, red wine, chocolate and Extra Virgin Olive Oil!
Prebiotics are undeniably good for us (and no-one likes a party pooper), but a potential downside of high prebiotic fibre foods is that many are also high FODMAP (rapidly fermented), and can be a bit problematic for those with functional gut issues like IBS. If this is you, it’s still a good idea to include lower FODMAP prebiotic foods, and test out higher FODMAP prebiotic foods in small doses to see how they go. You might also benefit from taking a specific fibre supplement, e.g. PHGG, for it’s low FODMAP, prebiotic effect.
Here is a list of some gluten free foods high prebiotic fibre you may like to include in your diet ( * = lower FODMAP options ).
How does this all relate to those on a gluten free diet?
At the end of the day, our body thrives when we eat lots of different types of fibre. When following a gluten free diet, high fibre plant foods like wheat, rye, oats and barley are taken out, but we can easily make with high fibre gluten free foods.
The best way to look after your gut on a gluten free diet is by eating a rainbow of different colours (don’t forgot the antioxidants), and a lots of variety of fruits, vegetables, legumes, nuts, seeds and GF grains and cereals.
As always, consult with an experienced Accredited Practising Dietitian for personalised advice about fibre and your health.
In case your missed our previous articles on Fibre - check them out here:
]]>
Most of us think of fibre as something for keeping us regular. But experts agree – fibre is so much more than this! A huge field of research shows that different types of fibre work in different ways, to improve our health.
The above meals are an excellent source of fibre with at least 7g of fibre or more per serve.1. Moroccan Chicken (GF & LFM)2. Greek Shredded Lamb & Grain (GF)3. Roasted Sweet Potato & Cauliflower (GF)4. Fish in Tomato, Basil & Green Olive Sauce (GF & LFM)5 Thai Green Curry (GF & LFM)6. Pumpkin & Lentil Dahl (GF)7. Tofu Laksa (GF & LFM)8. Pumpkin & Grain (GF)9. Roasted Spiced Cauliflower & Chickpea (GF)
Soluble fibre
This type of fibre dissolves in our gut, and tends to have gel-forming properties, which can help us feel fuller, help with stool bulking and softening, and even reduce cholesterol absorption and help with blood sugar management.
Examples of good soluble fibre sources: (* = low FODMAP)
Insoluble fibre
This type of fibre comes from the plant cell wall that we just can’t digest. It helps by adding bulk and holding water in the stool, which keeps things moving through our gut, and helps us remove waste products from our body – a bit like a broom!
Examples of good sources of insoluble fibre: (* = low FODMAP)
Resistant starch
This fibre type is a bit different. Most starchy foods are easily broken down and absorbed, but resistant starch is a type our bodies aren’t able to process, so it travels through the gut and ends up being fermented by gut bacteria. This can have lots of benefits for our gut lining and our microbiome (see next weeks Fibre Part 4 Blog on prebiotic fibre).
Good sources of resistant starch include: (* = low FODMAP)
Next week, we'll explore what all the fuss is about prebiotic fibre and what this means for someone following a gluten free diet!
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As always, consult with an experienced Accredited Practising Dietitian for personalised advice about fibre and your health.
]]>
Not into counting grams of fibre? Here are 10 simple suggestions to boost your fibre intake:
TOTAL 2g FIBRE | SWAP FOODS TOTAL 18.2g FIBRE |
Rice bubbles (1cup) = 0.8g | Freedom Foods Active Balance Cereal (40g) = 4g |
White GF bread (2 slices) = 1g | Helgas Wholemeal GF Bread (2 slices) = 3.7g |
Rice Crackers (14) = 0.2g | Carmens Superseed Crackers (27g per serve) = 3.7g |
Orange Juice (150ml) = 0g | Orange (1 med) = 2.3g |
Potato Chips (20g) = 0g | Walnuts (1 handful, 30g) = 2.7g |
Protein Powder (standard serve) = 0g | Linseed meal (1 tbsp) = 2g |
A word of caution:
If you’re not used to eating a lot of fibre, don’t go out too hard in trying to meet these guidelines all of a sudden! Our digestive systems are creatures of habit, and doing anything too dramatic can cause you to feel bloated and uncomfortable. Instead, increase your fibre intake gradually (over weeks), and make sure you’re drinking plenty of water or other hydrating fluids, to help move everything through.
If you found this fibre advice helpful, feel free to share. And remember, if you want individualised dietary advice, consult an Accredited Practising Dietitian.
Stay tuned for Part 3 on fibre which will discuss the different types of dietary fibre, sources found in gluten free foods, and the unique ways they contribute to our health.
---------------
As always, consult with an experienced Accredited Practising Dietitian for personalised advice about fibre and your health.
]]>Most of us know that fibre is good for us, and that we need it to keep us regular in the bathroom. But the benefits of dietary fibre go well beyond healthy bowel function, and most of us aren’t getting enough.
Getting enough fibre can be even trickier, if we need to limit or avoid certain plant foods (eg. those on gluten free and low FODMAP diets).
Let’s explore, with our expert gastrointestinal and food intolerance dietitian, Marnie Nitschke.
What is fibre and how much do we need?
Fibre is the indigestible part of plants - including fruits, vegetables and legumes, grains, nuts and seeds. Fibre comes in lots of different forms, that have wide ranging health benefits for our gut health, nourishing our gut microbiome and reducing our risk of chronic disease.
Daily fibre recommendations for Australian adults range anywhere from 25g to 38g. Why?
Based on a heap of research, The Australian NHMRC (National Health and Medical Recommendations Council) gives us two targets:
Here is what the current recommendations are:
So, you’re likely now thinking: What does a gram of fibre look like?
Talking about grams of fibre, adequate and suggested targets isn’t really helpful, if you don’t know what a gram of fibre looks like, in food terms. The image below might help a bit – it shows the fibre content of various gluten free foods, per average serve.
Fibre (grams) Food (serve size)
5.0 Quinoa (1 cup) - GF & LFM
4.5 Buckwheat (1 cup cooked) - GF & LFM
7.9 Wholemeal pasta (1 cup)
5.5 Kidney beans (1/2 cup) - GF
2.9 Corn (1/2 medium cob) - GF & LFM
4.5 Rolled Oats (1/2 cup)
2.85 Broccoli (3/4 cup cooked) - GF & LFM
3.7 Lentils (100g) - GF
3.7 Sweet potato (skin on 1/2 cup) - GF & LFM
2.7 Brown rice (1 cup) - GF & LFM
2.6 Almonds (30g) 25 almonds - GF
IN part 2 we explore:
Ten simple suggestions to boost your fibre intake. Read here >
---------------
As always, consult with an experienced Accredited Practising Dietitian for personalised advice about fibre and your health.
]]>Spread your protein intake out over the day
Many of us tend to have a fairly low protein breakfast and high protein dinner – but evidence shows that three high protein meals daily is more effective at maintaining and building muscle.
If you’re really trying to max out your protein intake, you can of course add protein powders to cereals, pancakes, baking and smoothies. My tip is to look for one without a gazillion ingredients, and to skip anything with low joule sweeteners like sorbitol, mannitol and xylitol (which can cause a lot of bloating, gas and IBS symptoms).
High protein breakfast ideas
High protein lunch ideas
We Feed You ready meals - a good source of protein.
You don’t need to meal prep every lunch or cook every dinner. We Feed You has a large range of meals that provide generous serves of quality, lean protein from a wide range of sources. Apart from saving you time and energy, it’s easy to understand exactly how much protein you’re getting per meal, using We Feed You ready meals. How about this Lemon and Ginger Chicken with 40.8g per serve? Or the Beef Rendang Curry at 38.5g per serve?
You can check each meal using the nutrition information panel to look for the protein content per serve or simply use the search filter which identifies which meals are a good source of protein as per the guidelines set out by Food Standards Australia New Zealand.
Final Thoughts
You don’t need to fall into the trap of spending big bucks on highly processed supplement foods like bars and shakes, to meet your needs on a high protein diet. Where possible, look toward getting your protein from a range of real foods, and including plenty of plant-based protein foods like legumes, nuts and seeds for optimal health.
REMINDER
Before embarking on any dietary change, always consult your doctor or dietitian, to ensure it is right for you, and your individual health factors.
References
Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. doi: 10.1186/1550-2783-9-42. PMID: 22958314; PMCID: PMC3518828
Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6):359. doi: 10.3390/nu8060359. PMID: 27338461; PMCID: PMC4924200.
Santos HVDD, Araújo IS. Impact of protein intake and nutritional status on the clinical outcome of critically ill patients. Rev Bras Ter Intensiva. 2019 May 30;31(2):210-216. doi: 10.5935/0103-507X.20190035. PMID: 31166561; PMCID: PMC6649228.
Snijders T, Trommelen J, Kouw IWK, Holwerda AM, Verdijk LB, van Loon LJC. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr. 2019 Mar 6;6:17. doi: 10.3389/fnut.2019.00017. PMID: 30895177; PMCID: PMC6415027.
Stokes, T.; Hector, A.J.; Morton, R.W.; McGlory, C.; Phillips, S.M. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients 2018, 10, 180. https://doi.org/10.3390/nu10020180
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
]]>
We need protein in our diet for everything from muscle maintenance through to skin, bone and brain health, and official protein intake recommendations for basic body needs sit at between 0.75-1g protein per kilogram of body weight daily. In a previous article, we looked at different dietary protein sources, and flagged emerging evidence that protein intakes significantly higher than traditional recommendations may be more appropriate (especially for some of us).
Firstly, how much protein = high protein?
This is difficult to strictly define, but for the average person, high protein is anywhere between 1.2 – 2.2 grams of protein per kilogram of body weight daily.
For a 75kg person, this is between 90 and 165 grams of protein each day.
Who might benefit from a higher protein diet?
Athletes and those aiming to increase muscle mass.
Recent research indicates that older people may benefit from significantly higher protein intake than the baseline recommendations.
Patients recovering from surgery, those with wounds and cancer-related weight loss.
Some other potential benefits of eating higher protein include appetite management, weight management and blood sugar control.
In our next Part 4 series on protein, we will look at some practical tips including:
- why it's important to spread your protein intake out
- high protein breakfast and lunch ideas
- and some final thoughts from our dietitian on protein!
Reminder:
Before embarking on any dietary change, always consult your doctor or dietitian, to ensure it is right for you, and your individual health factors.
In our final Part 4 piece on protein, Marnie provides some useful tips to help you get enough protein throughout the day. Read here>
References
Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. doi: 10.1186/1550-2783-9-42. PMID: 22958314; PMCID: PMC3518828.
Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6):359. doi: 10.3390/nu8060359. PMID: 27338461; PMCID: PMC4924200.
Santos HVDD, Araújo IS. Impact of protein intake and nutritional status on the clinical outcome of critically ill patients. Rev Bras Ter Intensiva. 2019 May 30;31(2):210-216. doi: 10.5935/0103-507X.20190035. PMID: 31166561; PMCID: PMC6649228.
Snijders T, Trommelen J, Kouw IWK, Holwerda AM, Verdijk LB, van Loon LJC. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr. 2019 Mar 6;6:17. doi: 10.3389/fnut.2019.00017. PMID: 30895177; PMCID: PMC6415027.
Stokes, T.; Hector, A.J.; Morton, R.W.; McGlory, C.; Phillips, S.M. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients 2018, 10, 180. https://doi.org/10.3390/nu10020180
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
]]>
Part 2: Protein. Following on from last week's blog where Marnie discussed what protein is, this week she dives a bit deeper so you can assess if you are eating enough. Let's explore....
Well that really depends on a lot of factors! As a general rule, official protein recommendations are based on body weight. Base requirements for healthy children and adults are estimated to be between 0.8 – 1g protein per kg body weight, depending on factors like age, gender, pregnancy and breastfeeding status.
To give you an idea of what this equates to:
For a 75kg male, 60-75g protein/day
For a 65kg female: 50-65g protein/day
And what does that look like in food terms? The following day of eating provides 75g protein. As you can see, it’s pretty easy to meet your base protein requirements when you’re eating regular meals with a variety of foods.
|
Food |
Protein (g) |
Breakfast |
2 Weetbix with ¾ cup milk |
10 |
Snack |
¼ cup nuts with ½ cup Greek Yoghurt |
10 |
Lunch |
1 egg sandwich on whole grain bread |
15 |
Snack |
30g cheese with crackers |
10 |
Dinner |
100g Chicken breast with salad / veggies |
30 |
Total grams protein: |
75 |
Many We Feed You meals are considered a good source of protein and can help towards achieving your protein intake. For example some good lunch options which are also rich in vegetables include: Thai Green Coconut Curry has 15g or Pumpkin and Lentil Dahl with Brown Rice 16.5g. Many of the meat based meals are well over 30g per serve.
Are there benefits to having a higher dietary protein intake than the standard suggestions above?
In short – yes – there can be.
Up until fairly recently, very high protein diets have been discouraged due to concerns about overloading the kidneys and increased calcium excretion in urine causing bone loss. Recent extensive research reviews have failed to find any convincing evidence of this in humans, concluding that higher protein intakes of up to 2-2.5g/kg appear have no adverse effects, and may be helpful in some circumstances.
The current Australian dietary recommendations do not give us strict guidelines for protein grams per day, and recognise that dietary patterns with anywhere from 15-25% of daily energy intake coming from protein could suit different individuals.
Some reasons you may want to aim for higher protein intakes (1.2-2g protein per kg), include:
Next week in Part 3 on protein, we explore who might benefit from a high protein diet and why eating higher protein can be helpful (without the gym bro rhetoric).
Reminder:
Before embarking on any dietary change, always consult your doctor or dietitian, to ensure it is right for you, and your individual health factors.
References:
Nutrient Reference Values for Australia and New Zealand. Eatforhealth.gov.au
Stuart M. Phillips, Stéphanie Chevalier, and Heather J. Leidy. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 41(5): 565-572. https://doi.org/10.1139/apnm-2015-0550
]]>Protein is an essential macronutrient, vital for a mind-boggling array of bodily structures and functions. When we eat protein, it’s broken down and absorbed as amino acids – used to build everything from connective tissues (eg. muscle, skin, nerves) through to bones, hormones, neurotransmitters and immune system molecules.
There are 20 different amino acids – 9 of which are considered ‘essential’ as they can’t be made by our body (and therefore have to be obtained from food). Protein from beef will have a different amino acid make-up compared to protein from lentils or milk. So rather than just thinking about quantity, it’s also important to consume a variety of protein foods.
And yes, although it may take a little more planning, you absolutely can get enough quality protein on plant based diets!
Spoiler alert ahead: Most of us get plenty of protein and easily meet our daily requirements without resorting to protein bars, powders and shakes.
Where is protein found?
Protein is found in small amounts in lots of foods, but the key foods considered high in protein are:
In next weeks blog we will explore if you eating enough protein and be aware this can vary from person to person. This will also include how much protein we need and are there benefits to having a higher dietary protein intake than the standard suggestions? Read here>
REMINDER
Before embarking on any dietary change, always consult your doctor or dietitian, to ensure it is right for you, and your individual health factors.
References:
Nutrient Reference Values for Australia and New Zealand. Eatforhealth.gov.au
Stuart M. Phillips, Stéphanie Chevalier, and Heather J. Leidy. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 41(5): 565-572. https://doi.org/10.1139/apnm-2015-0550
]]>Last week Marnie explored the key points of eating gluten free for coeliac disease. This week she looks deeper by explaining how you can be sure you are avoiding all sources of gluten.
1. First and foremost, if you have been diagnosed with coeliac disease, join Coeliac Australia and make contact with an expert dietitian, who can provide thorough education about shopping, label reading, cooking and dining out. You’re not supposed to be able to work this all out on your own!We Feed You ready meals are a fabulous option to take the load off, expand your variety and have healthy gluten free meals on hand for quick lunches and dinners. All the gluten free meals are produced in a dedicated kitchen which is strictly gluten free.
3. Look for foods with a gluten free declaration
In Australia, if a product is labelled as “gluten free” this overrides all other statements. This is considered a high-level health claim and to carry this statement, the product must contain no gluten ingredients. Products which are at risk of cross contamination with gluten as they are made in shared kitchen facilities should not be labelled gluten free without the correct allergen management plan in place.
You may see some brands attempt to use creative wording such as ‘no added gluten’, ‘gluten friendly’ or ‘coeliac safe’. These are not permitted under the Food Standards Code in Australia.
Australian law specifies that even if used in only in very small amounts, ingredients including wheat or gluten must clearly be labelled. These will be listed in bold, and / or declared using a ‘contains’ statement at the bottom of the ingredient list.
Read through the ingredient list and look for wheat, barley, rye, oats and their derivatives. If none of these ingredients are present, you can safely include the food on a gluten free diet.
Eating gluten free can be a challenge to start with, and no-one gets it 100% right straight way. With practice, you’ll be shopping, cooking, reading labels and eating out with confidence! The best advice: never stop checking labels, learning and exploring the world of delicious gluten free cuisine.
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Expert gastrointestinal dietitian, Marnie Nitschke, gives us a quick lowdown on the key points of eating gluten free for coeliac disease.
What is gluten, and why is it a problem for those with coeliac disease?
Gluten is a unique protein found in the wheat grain, as well as in rye, barley and oats. In people with coeliac disease, gluten starts a cascade of inflammatory reactions within the small intestine that results in damage, digestive issues and serious health effects. Read more about the diagnosis and testing of coeliac disease from earlier blogs: diagnosis and testing.
Once gluten is removed entirely from the diet, the gut begins to heal. This can take up to a year – or even longer – before the intestinal lining returns to normal. The good news is that when managed with a balanced gluten free diet, people with coeliac disease usually feel and function much better, and can lead healthy, thriving lives.
Where is gluten found?
Wheat is the main source of gluten in the Australian diet. By grinding the grain and turning it into flour, we’re able to produce all manner of everyday staples from breakfast cereals and breads through to pastry and cakes. Wheat ingredients are also used extensively in processed foods to enhance flavour and texture – eg.
Rye is mostly used in breads and crackers (eg. Ryevita®), but can also pop up in breakfast cereals, wraps, and even beer.
Barley pops up in barley flakes and other breakfast cereals (eg. Barley Max®), and pearl barley in soups, soup mixes, stews and grain salads. Watch out for malt made from barley, used frequently in confectionary, ice creams, chocolates, and flavoured milks.
Oats are controversial in terms of their gluten content – current Australian recommendations and labelling laws currently deem them not gluten free. Regular muesli, porridge, muesli bars and products like oat flour and oat milk are not suitable on a gluten free diet.
Learn more about oats and the gluten free diet with Coeliac Australia here>
]]>Next week we explore How can I be sure I’m avoiding all sources of gluten in foods?
How do I get tested for coeliac disease?
Checking for coeliac disease is as simple as having a screening blood test, to look for specific autoimmune markers in your blood. It’s important to have this test while you’re still eating gluten, for an accurate result. So please don’t try to self-diagnose and remove wheat or gluten before talking to your doctor.
Being diagnosed with coeliac disease can pretty overwhelming. We Feed You meals are a great back up for the freezer without the brain drain of cooking and reading labels constantly!
]]>How do I get tested for coeliac disease?
Following from last week's blog where Marnie discussed Could you have coeliac disease? this week she explores how to get tested and if you test positive, what next?
Checking for coeliac disease is as simple as having a screening blood test, to look for specific autoimmune markers in your blood. It’s important to have this test while you’re still eating gluten, for an accurate result. So please don’t try to self-diagnose and remove wheat or gluten before talking to your doctor.
If you’ve already removed or cut down drastically on wheat, talk to your doctor about genetic screening, and undertaking a gluten challenge if necessary.
If your screening test is positive, your doctor will organise a gastroscopy with a small bowel biopsy, to be certain about the diagnosis and assess the degree of damage. No one should be following a lifelong strict gluten free diet just on a blood test or a ‘hunch’.
Yikes! I’ve just been diagnosed with coeliac disease. What next?
Okay, don’t panic! It’s going to take some time for this diagnosis to sink in, and for you to learn all the ins and outs of the gluten free lifestyle. Plenty of help is at hand.
Join Coeliac Australia – an amazing Australian network providing support, practical assistance and advice for those needing a gluten free diet for medical reasons.
Book in to see a coeliac specialist dietitian, for an individual consultation specific to you, and your unique health issues. Dietitians can provide invaluable assistance in the form of gluten free education, meal planning, cooking and navigating the GF diet out in the world. (Dietitian's Australia has a search function to find a dietitian near you.)
Being diagnosed with coeliac disease can pretty overwhelming. We Feed You meals are a great back up for the freezer without the brain drain of cooking and reading labels constantly!
We Feed You has two separate kitchens including one dedicated to preparing gluten free meals. These kitchens do not share any physical space or cooking equipment, and the gluten free kitchen only contains gluten free ingredients – reducing any cross contamination risks. For additional peace of mind, We Feed You have an independent Food Safety consultant who works closely with team and has written their food safety plan.
Check the We Feed You range of gluten free meals here > https://www.wefeedyou.com.au/collections/gluten-free-meals
Need to know more about the gluten free lifestyle? In Part 3 of this series you'll learn more about where gluten is found, and what a gluten free diet really looks like. Read here >
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Part 1.
Coeliac disease is not just an annoying food intolerance! It’s vital that we diagnose this condition definitively and treat it seriously.
Written by Marnie Nitschke for We Feed You
Coeliac disease is a unique autoimmune condition that affects a surprisingly high percentage of the Australian population (about 1 in 70 of us). How would you know if you have it, and what would you need to do? Find out with our expert gastrointestinal dietitian, Marnie Nitschke.
Firstly, let’s understand exactly what coeliac disease is:
What are the symptoms of coeliac disease?
Symptoms of coeliac disease can vary widely, and may include:
Surprisingly, how sick you feel does not correspond to the degree of bowel damage. Some may have severe symptoms but minor damage, while others may be symptom-free but have extensive damage. Regardless of symptoms or severity, the gluten free diet still needs to be strict.
If you have any gastrointestinal symptoms, unexplained nutrient deficiencies, other autoimmune diseases, blood relatives with coeliac disease, or if you just don’t feel right, proper testing with your GP is recommended.
]]>In part 2 we explore How to get tested for coeliac disease and the best places to get help! Read here>
Author: Marnie Nitschke, is an experienced Accredited Practising Dietitian specialising in gut health and food intolerances.
As an experienced food intolerance dietitian, I can confirm that lactose intolerance is one of the most misunderstood dietary intolerances out there. Many people are over-restricting their diet in order to avoid lactose. Here’s my 5 minute explainer of how to best manage this common intolerance!
What is lactose Intolerance?
Lactose is the disaccharide (double sugar) naturally present in the milk of mammals, including cow, goat, sheep and human milk. In our digestive system, we produce an enzyme called lactase, which separates the disaccharide lactose in to two easily digestible sugars – glucose and galactose.
The term lactose intolerant refers to a person with reduced ability to digest and absorb lactose – caused simply by low lactase enzyme production.
When lactose in food or drinks isn’t able to be broken down and absorbed, it moves through the digestive system and can commonly cause symptoms of gas, bloating and loose / urgent stools. Importantly, lactose does not cause damage to the digestive system, and does not cause non-digestive systems like headaches, rashes or fatigue.
How common is lactose intolerance?
As babies and children, we produce high amounts of lactase, making us well equipped to digest lactose in milk. However as we age, lactase production decreases significantly in a large proportion of people. According to our heritage and genetics, some of us will tolerate lactose better than others. For example, adults of northern European descent tend to digest lactose well throughout their lives, whereas many of Asian and west African descent will be lactose intolerant.
We can also become temporarily lactose intolerant (ie. for a few weeks) after an insult to the GI system like the dreaded gastroenteritis or an episode of acute food poisoning. In this case, lactase production and lactose tolerance returns once the gut is healed. Phew!
How much lactose is too much?
Great question!
Your sensitivity to lactose will depend on a variety of factors, including:
According to Monash University researchers, most people with lactose intolerance will tolerate up to 4g of lactose in one sitting, and up to 12g if it is spread through the day in food and drinks.
Essentially, what this means is that a splash of milk in a cup of tea, a spoonful of white sauce on your cauliflower, a dollop of cream on your cake or a spoon of yoghurt in your smoothie are unlikely to cause any symptoms at all. Low lactose dairy foods like cheese, butter and dairy spreads can be consumed freely.
Where does lactose fit into the FODMAP equation?
Lactose is only a FODMAP for those who are intolerant. On the first phase of the low FODMAP diet, lactose is limited, but after challenges are conducted, many people are able to bring lactose containing foods back into their regular diet.
How much lactose is in different foods?
As you can see from the table below, the lactose content of dairy products vary enormously, and will depend on the serve you have in a sitting.
The lactose content of products containing ingredients like milk, evaporated milk, milk solids and milk powder will really depend on how much has been added (realistically, these are unlikely to be a problem unless they are in the first 5 ingredients listed).
And when it comes to yoghurt, lactose levels are lower because of the fermentation process the yoghurt goes through, with traditional Greek yoghurt being naturally moderate-low compared to regular commercial varieties. The lactose content of yoghurt can even depend on how close it is to the best before date!
Table: Lactose content of common foods, Monash University FODMAP Blog, 2016
Dairy product | Lactose content /serve | Serving size | Lactose classification/serve |
Full cream milk | 15.75g | 250ml | High |
Low-fat milk | 15.25g | 250ml | High |
Skim milk | 12.5g | 250ml | High |
Natural yoghurt | 8.5g* | 170g | High |
Regular flavoured yoghurt | 5.8g* | 170g | High |
Thickened cream | 3.75g | 125ml | Moderate |
Sour cream | 3.13g | 125ml | Moderate |
Cream cheese | 2.0g | 80g | Moderate |
Ricotta cheese | 1.6g | 80g | Moderate |
Cottage cheese | 0.7g | 36g | Low |
Feta cheese | 0.13g | 125g | Low |
Cheddar (tasty) cheese | 0.04g | 40g or 2 slices | Low |
Camembert cheese | 0.04g | 40g | Low |
Brie cheese | 0.04g | 40g | Low |
We Feed You meals and lactose intolerance
For your enjoyment and peace of mind, We Feed You have developed a large range of delicious meals that are strictly lactose free. You can find these using the ‘shop special diets’ tab and selecting ‘lactose free’ or click here > https://www.wefeedyou.com.au/collections/lactose-free-meals
Those requiring a low lactose diet will also be pleased to know that meals marked Low FODMAP are very low in lactose (less than 1g per serve) and suitable for the vast majority of people following a lactose free diet. Products containing dairy ingredients like yoghurt and cheese are not labelled lactose free, but will be minimal in lactose.
When browsing the We Feed You range and selecting your meals, we suggest you consider your own tolerance to lactose.
We Feed You has a wide range of lactose free ready meals
What are lactose free dairy products?
Lactose free dairy products are either naturally lactose free due to processing (ie. cheese, butter), or have had the lactase enzyme added to break down lactose.
If you are lactose intolerant, lactose free milk, yoghurt and ice cream are a convenient and nutritious alternative to regular dairy products. But items like set cheeses (anything you can slice or grate) and butter/spreads do not contain any significant lactose, so buying ‘lactose free’ versions of these is really just a drain on your hip pocket!
Are lactase enzyme supplements helpful?
Lactase enzymes supplements are available in tablet and chewable forms, to help you digest foods containing higher amounts of lactose. They can be a really helpful tool for the lactose intolerant diner who wants to enjoy an ice cream, cappuccino or slice of cheesecake!
5 COMMON MYTHS ABOUT LACTOSE INTOLERANCE:
1. Lactose intolerance causes mucous, nasal congestion and skin breakouts
Nope! As lactose is poorly absorbed by those with lactose intolerance, it can’t create any symptoms except the digestive ones discussed.
2. Lactose causes damage to the gut
Untrue. Although lactose can cause discomfort and diarrhoea in large doses, this is simply due to the effects of fermentation, distension and osmotic movement of water into the gut. Lactose intolerance does not affect your gut health.
3. Lactose intolerance requires a dairy free diet
This is an incredibly common misconception! Be assured that low lactose and ‘lactose free’ dairy products are well tolerated and safe for those with lactose intolerance.
4. Creamy and cheesy dishes are high in lactose
Another frequent assumption that doesn’t hold true. If a pizza made with lots of cheese upsets you – it wasn’t because of the lactose. If a pasta dish made with cream upsets you, it’s more likely the fat and FODMAP content of the meal than the lactose.
5. Breath testing is necessary to diagnose lactose intolerance
Absolutely not! Breath testing is expensive and unreliable. You will find out much more about your tolerance to lactose by experimenting with various doses of lactose in foods, to find your tolerance threshold. Milk is a very easy food to use to gauge your tolerance – starting with 1⁄4 cup, and moving up to 1 cup.
And there you have it. Everything you ever wondered about lactose, and hopefully a little less restricted diet moving forward. If you still have questions and confusion around lactose, dairy foods and food intolerance, contact an Accredited Practising Dietitian for more specialised dietary advice.
We Feed You gift vouchers are the perfect gift for the person who has everything or the person who just needs to know you’ve taken time to think about something unique for them. Ideal for the foodie in your family or even the friend who has no idea how to cook. Trust us, we'd be happy to receive a gift voucher ourselves, and they are certainly gifts we've bought for our own family and friends.
Worried about special dietary needs? No worries, we’ve got that covered too.
New baby - flowers are noice but the gift of foods is genuinely appreciated. Tired parents really don’t feel like thinking about what’s for dinner but they need to be eating well to support and nurture the latest little addition to their family. This new little addition that brings so much joy can also bring so much chaos and exhaustion. The gift of nutritious meals that simply need to be heated at any time of the day or night is a welcome gift for all new parents.
Housewarming – they say moving house is one of the most stressful events in life. Having done it multiple times with a young family and no support, I can certainly vouch for that. The gift of great tasting meals that simply need to be heated in a microwave is a gift of love and understanding. Your recipient will be forever grateful. That’s right – forever grateful!
Teacher’s thank you – no more candles, mugs, chocolates or key rings – pitch in together and gift your teacher some nights off cooking. Real food, catering for a wide range of dietary needs. It’s unique, thoughtful, and personalised and the type of gift teachers will enjoy and appreciate the most.
Happy birthday – guaranteed this gift of great food will be used promptly rather than gathering dust in the hall cupboard or regifted. It’s a great way to encourage healthy eating whilst also enabling the recipient to explore flavours from around the globe. A gift of healthy food will be savoured with every mouthful!
Budget
The benefit of our gift voucher is that we have a wide range to cater for your different budget needs. It may be a sole gift from one individual or a group of colleagues who all pitch in and but a larger voucher. If you have a specific amount over $200 that you would like added, simply email us and we’ll sort it out team@wefeedyou.com.au
BLACK FRIDAY 2022
Enjoy 10% OFF gift vouchers and share your love of We Feed You or Kitchen Two ready meals with friends, family, teachers, or colleagues.
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VALID for vouchers over $100 until 11.59pm Sun 27th Nov 2022. Limit two vouchers per customer. Add your gift cards to the cart and use the discount code: BLACKFRI10% at the checkout. Not valid in conjunction with any other discount.
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and
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An intervention hoping to give Australian doctors a new treatment for type 2 diabetes and to reduce heart disease risk.
We Feed You have been chosen as one of three meal providers of choice to work with the leading independent global medical research institute headquartered in Sydney, Australia - The George Institute for Global Health. The exciting study is looking to tackle type 2 diabetes and heart disease in Australia by using a medically tailored meal (MTM) program.
Recognised as an established and credible provider of healthy ready meals, We Feed You have developed new meals and adapted existing recipes to meet the specific nutrition criteria provided by the research team.
Slow Cooked Beef with Green Beans and Cherry Tomatoes
“We Feed You are super excited to be part of this study. We already have many health professionals who read nutrition labels and recommend our meals to their clients, and many customers enjoying our meals due to their personal dietary requirements. The opportunity to expand our range is fabulous,” says Tracey Emney one of the co-founders at We Feed You.
The meals will be supplied to participants for their main lunch and dinner meals. As the Program Head of Nutrition Science at The George Institute Professor Jason Wu says “We are hoping this Food Is Medicine intervention will give Australian doctors a new and effective way of using diet to manage type 2 diabetes and reduce heart disease risk.”
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