Nutrition That Fits

15/09/2025

How to choose the best protein powder for you
Not sure where to start? We’ll guide you through the key factors to consider.

What is protein and why is it important?
Protein is essential for growth and development. It helps to build, repair, and regulate important structures in your body, such as muscle, bone, skin, and hair (1). It is made up of amino acids, which your body uses to perform various functions, such as muscle growth, digestion, wound healing and energy production.

Adequate protein intake is beneficial for appetite control, as it activates your body’s satiety response. It stabilises blood sugar levels and prevents weight gain. It also helps your immune system function optimally, promotes better sleep and improves exercise performance.

How much protein should you eat daily?
Protein requirements vary depending on your age, gender, body weight and activity level; however, most adults need about 0.8 grams of protein per kilogram of body weight per day.

You can source protein from eating a variety of foods such as meat, fish, eggs, dairy products, nuts and seeds, beans, lentils, and soy products.

Protein powders can be a convenient way to boost your protein intake, support muscle growth, and help with weight loss. However, they should not be considered a replacement for a balanced diet.

How to choose the right protein powder:
1. Protein source

The best protein source for you will depend on your individual needs and goals, and any dietary allergies or intolerances you may have.

Whey protein

Considered a complete protein containing all nine essential amino acids
Beneficial for muscle growth and recovery after exercise as it contains the branched-chain amino acids (BCAAS)- leucine, isoleucine, and valine, which are important for muscle building
Avoid if you have a dairy allergy and go with one of the below options

H**p protein

Contains all the essential amino acids your body needs but cannot produce on its own
Rich in heart-healthy omega-3 fatty acid
Excellent source of zinc, magnesium, iron and fibre
Easy to digest, making it a good choice if you suffer from digestive issues

Pea protein

Considered a complete protein
Good source of plant-based iron
Contains arginine, which supports heart health by promoting healthy blood flow
Pea protein may help with weight loss as it takes longer to digest and helps regulate appetite

Brown rice

Popular plant-based protein that is hypo-allergenic
Does not contain all the essential amino acids, however it can be combined with other protein sources to form a complete protein

2. Nutritional Profile

Check the label for protein per serving, as well as other important nutrients like carbohydrates, fats, and fibre. Look for a protein powder that offers at least 15g of protein per serving.

3. Flavour and Sweeteners

Choose a powder with a flavour you like, and avoid any added sugars or artificial sweeteners, such as sucralose, aspartame, xylitol, and saccharin. Look for a powder that uses natural sweeteners, such as stevia or monk fruit extract.

4. Ingredient Quality

Look for a protein powder with minimal ingredients and avoid those with artificial additives, preservatives, and fillers.

Supplementing with protein
Consuming enough protein through either dietary sources or supplementation is crucial for optimising your health. It can help boost weight loss, improve exercise performance, maintain and build muscle mass, and even promote better sleep.

08/08/2022

one simple nutrition tip we can all do NOW - take your time when eating and CHEW your food

08/08/2022

Mediterranean diet for improved mental health

Approximately 7.3% of the global population is affected by anxiety disorders, and diet is noted as a modifiable risk factor in their aetiology. In a recent cross-sectional study, Sadeghi et al recruited 3,172 Iranian participants aged 18- 55 to determine the benefits a Mediterranean diet could have on psychological health. Their findings highlight an inverse association between a strong adherence to the Mediterranean diet principles and odds of experiencing anxiety, depression or psychological distress – in particular, they noted that a higher intake of vegetables and fruit was most successful. In contrast, participants with a higher intake of grains had a greater prevalence of psychological concerns.

Check out some yummy recipes on taste.com @
https://www.taste.com.au/recipes/collections/mediterranean-diet-recipes

Reference: Sadeghi O, Keshteli AH, Afshar H, et al. Adherence to Mediterranean dietary pattern is inversely associated with depression, anxiety and psychological distress. Nutritional Neuroscience 2019:1-12.

The Mediterranean diet is based on timeworn peasant-style fare eaten by the healthy populations of Greece, Spain and Southern Italy. Today, following the diet means consuming an abundance of fresh, seasonal vegetables, rounded out with plenty of legumes and minimally processed whole grains, weekly s

10/08/2021

answer is 'c'

05/08/2021

Do you know your vitamin D levels? If not, add it to your next blood test. Aim for over 100nmol/l. The image shows you there are several factors at play to help you absorb your vitamin D from the sun - genetics, how well your liver and kidney are performing.

Vitamin D provides immediate support for your immune system, your mood and cognition, as well your blood vessel integrity and bone strength.

Here are 5 warning signs you may be deficiency:

1. Fatigue - There are many causes of fatigue, and not having enough Vitamin D is one of them. One study demonstrates that women with Vitamin D levels below 75nmol/l were far MORE likely to experience daytime fatigue than women with levels higher than 75nmol/l

2. Bone and Muscle Discomfort - Research shows that joint pain, as well as discomfort in the legs, ribs, and other areas can be associated with sub-optimal Vitamin D levels.

3. Low Immunity - Your immune system relies heavily on Vitamin D to operate at peak capacity. And I don't think you need me to tell you why you want your immune system functioning in top form in 2021 (and beyond)!

4. Feeling "Blue" or Moody - Vitamin D is closely linked to mental health, and the risk factors for mood imbalances can increase as we age. Since Vitamin D acts like a hormone, it has a hugely powerful effect on your neurotransmitters dopamine and serotonin — both of which impact your mood, sleep, and s*x drive.

5. Hair loss - Vitamin D stimulates both new and old hair follicles, and research shows low levels of Vitamin D are associated with hair loss. So if you're seeing more scalp these days, it could very well have to do with low Vitamin D!

14/07/2021

According to researchers at the Department of Dermatology at the University of California:

Zinc plays an essential role in numerous biochemical pathways: organ systems, including the integumentary, gastrointestinal, central nervous system, immune, skeletal, and reproductive systems… Zinc deficiency results in dysfunction of both humoral and cell-mediated immunity and increases the susceptibility to infection.

Who is most at risk for low intake? Anyone following a plant-based diet that doesn’t include meat or dairy products (like vegans or vegetarians) are usually at the greatest risk since their diets eliminate the top zinc food sources. People who suffer from sickle cell disease, severe stomach-acid issues, chronic digestive problems like leaky gut syndrome or alcoholism are also more likely to have a zinc deficiency. Finally, it’s believed that women taking birth control pill or who are on hormone replacement therapy drugs may also be at a higher risk, since this can interfere with zinc’s hormone-related roles in the body. Pregnant women, lactating women and breastfed infants should also be careful to consume enough of this essential mineral to support normal development.

The best way to avoid zinc deficiency is by increasing your dietary intake. High protein foods, such as red meat, poultry, other meats, nuts and beans contain the highest amounts of naturally occurring zinc.

Food & Zinc content
Oysters (6 medium) 76 mg
Beef (85g, cooked) 8.9 mg
Crab (85g, cooked) 6.5 mg
Sun-dried tomatoes (30g) 4 mg
Pork (85g, cooked) 2.9 mg
Chicken, dark meat (85g, cooked) 2.4 mg
Pumpkin seeds (30g) 2.25 mg
Zinc-fortified breakfast cereals (100g) 1.9-7.8 mg
Sunflower seeds (30g) 1.75 mg
Yoghurt (220g) 1.7 mg
Chickpeas (1/2 cup, cooked) 1.3 mg
Milk (1 cup) 1 mg

The recommended daily intake for adult males is 14mg/day and for women 8mg/day. Kids from one years to 14 years range from 3mg/day to 13mg/day.

06/04/2021

Some yummy snack ideas now that we all had our chocolate fix.

Check out Honest to Goodness' top healthy snack options, including nuts, seeds, coconut chips and more.

28/03/2021

What Is Endometriosis?
Endometriosis is a chronic, often painful condition in which the tissue that normally lines the uterus (called the endometrium) starts growing outside the uterus. The overgrowth most commonly affects the Fallopian tubes, ovaries, and pelvic lining but can also spread beyond the pelvic area.

Diet recommendations
Begin by eliminating foods that lead to inflammation. This includes dairy, processed foods, refined sugars, caffeine and carbohydrates. Eliminate these foods from your diet for at least four weeks and monitor your symptoms.

Also, it’s a good idea to crowd in these super beneficial anti-inflammatory foods:

Green leafy vegetables
Celery
Beets
Broccoli
Blueberries
Salmon
Pineapple
Bone broth
Walnuts
Coconut oil
Chia seeds
Flaxseeds
Turmeric
Ginger
Bok Chow