Purple Carrot Nutrition & Lifestyle Counselling

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Purple Carrot Nutrition & Lifestyle Counselling

Locally owned and operated Nutrition and Dietetics Clinic in Ōtepoti, Dunedin.

26/11/2025

What a privilege to be on the panel at the Advancing Early Nutrition Careers: Evidence, Translation, Action session.
The New Zealand Nutrition Society Conference is underway and this was a great way to kick it off.

27/10/2025

Greek yoghurt is a delicious, creamy addition to breakfast and a nutritious snack, especially if you’re trying to boost your calcium intake. Who knew there were so many choices?! Not all products are created equal though, so it’s worth comparing different brands. When doing so, look at the per 100g column so you’re comparing like with like. The values listed here are based on that.

Front-of-package labelling can also be a bit tricky. For example, some products highlight the amount of a nutrient per serve because this value is usually higher than the per 100g value. However, if you don’t typically eat that full serving in one sitting, you won’t actually be getting that amount of the nutrient either.

It’s also worth noting that all of these examples are natural in flavour, so the nutrient profile will change if you choose a fruit-flavoured variety, for instance.

Use this information to help guide your food choices and support your goals whatever they may be and let us know in the comments what your fav is.

24/10/2025

Eating seasonally is one of the easiest ways to enjoy fresher, tastier and more affordable produce.

When fruits and vegetables are in season there is more produce available, meaning prices drop!! It also means they are more likely to grown here in NZ, so there is less transport needed to get it to your plate - much better for the environment.

Eating a variety of colours means we are getting a range of different nutrients to support our immunity, energy and overall wellbeing.

Remember that frozen fruits and vegetables are just as nutritious too! In fact they are often more affordable and convenient as well.

So whether it’s fresh or frozen think how you can make your plate look more like the rainbow! 🌈

21/10/2025

Need some breakfast inspiration? Here are some simple, balanced ideas to start the day off well ! Breakfast doesn’t need to be complicated or boring, find something that’s worth getting out of bed for !

16/10/2025

Building sustainable habits doesn’t have to mean big changes! We know from the evidence that small changes are more effective in the long-run.
Here are 6 simple strategies to support you with making change:

1️⃣ Habit stack: tie a new habit to an existing one. An example for me recently is to connect flossing to brushing my teeth!

2️⃣ Set up your environment: examples include keeping fruit visible, pre-cutting vegetables to snack on, taking snacks to work with you to keep in your drawer or bag.

3️⃣ Reduce friction: make helpful habits easier. For example, getting your gym clothes out the night before, or putting your exercise clothes on as soon as you get home from work.

4️⃣ Celebrate success: we tend to overlook when things are going well... celebrate your wins in a way that aligns with your values and what you’re trying to achieve. For example: goal of going to the gym 3x per week, after my Saturday session, I’ll shout myself a coffee.

5️⃣ Track progress: tick boxes, apps, fitness watch, whatever works for you!

6️⃣ Share the journey – friends, family, or a group for accountability.

Remember: one small change at a time is enough. Build habits that last, not quick fixes.
What’s one small habit you’d like to start this week?

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14/10/2025

Lunch doesn’t need to be complicated.

On this day, I had the luxury of being at home. I was able to quickly scramble some eggs and chuck some toast in the toaster. But, the same framework is always in the back of my mind (whether I’m making a WFH lunch, an office lunch, or buying lunch) to help me have a meal that’s balanced. Ideally, I want it to taste good, be satisfying, and help me to feel full for at least a few hours.

A balanced, satisfying lunch can come together quickly when you include:

Quality carb base: rice, quinoa, kumara, potatoes, or fibre-rich bread

Protein source: eggs, tuna, salmon, chicken, beef, tofu or beans

Healthy fat: nuts, seeds, avocado, olive oil

Some colour: veggies or salad

Something for flavour: dressing, sauce, herbs or cheese

We hope that with this, you can mix and match what you’ve got, and you can also use it to help you to make the best choice for you when you’re eating out.

12/10/2025

What should I have for lunch ? I’m always asking myself this! Here are some of our favourite lunch ideas that could be great for work or school. We love prepping our lunch at the start of the week so there’s one less thing to think about while we are busy!

04/10/2025

September at Purple Carrot! We have been loving this warmer weather and daylight saving bringing more light in the evenings. Sharon has enjoyed walks on the beach and trying some new cafes. Alice has been making some delicious sourdough!! Hope everyone has had a great month 💜💜

29/09/2025

We’ve been hearing this a lot lately, but here’s the thing, IBS (Irritable Bowel Syndrome) isn’t just a throwaway term for a sensitive stomach. It’s a recognised gut condition that affects how the gut and brain communicate with each other.

People with IBS can experience persistent bloating, pain, constipation, diarrhoea (or a mix of both). What’s fascinating is that IBS isn’t caused by just one thing. It’s often a mix of food triggers, stress, gut microbiome changes, and how the gut and brain interact. This is what we call the gut–brain axis; the two-way communication between your gut and your brain. Stress can flare up gut symptoms, and gut symptoms can increase stress. A bit of a vicious cycle!

So if you’ve been struggling with gut issues, here are a few important steps:
1. Don’t self-diagnose (IBS shares symptoms with other conditions that need ruling out, like coeliac disease or IBD).
2. Chat to your GP about your symptoms.
3. If it turns out to be IBS, the best approach usually involves more than just food and we will explore things like managing stress, sleep, movement, and sometimes targeted dietary strategies.
4. Please don’t try the low FODMAP diet on your own as this can often lead to unnecessary food restriction.

Bottom line? IBS is real, complex, and manageable, but it’s not something you should just assume you have without proper support.

26/09/2025

A whole food diet full of variety and colour is optimal, yes, but in today’s environment where people are busy, convenience is also a factor that we can’t ignore so we need to be realistic. I was in the supermarket the other day looking at canned tomatoes and was surprised to see the range of sugar, salt and actual tomatoes in a can! Comparing the nutrient profile of products you buy regularly can make a big difference to your overall intake of nutrients over time.

Taste preference is a big factor too, and absolutely, we would encourage you to eat foods that you enjoy. But if there’s not a great deal of difference in taste, then it’s worth comparing between brands. Of course, with the high price of food these days, cost is also a factor but actually, just because a brand is cheaper doesn’t mean it’s less nutritious.

You also want to take into account what you’re trying to achieve. For example, if you’re trying to manage your blood sugars better, then you’ll be interested in looking at the total carbohydrate content and amount of sugar in products. Or maybe you’re trying to increase the amount of calcium you have and want to figure out where you can get bang for buck. Knowing how to compare products helps you to make a more informed choice!

17/09/2025

Carbohydrates can often get a bad rep, but they are so important for our bodies! They fuel our brain and muscles, helping us concentrate, move and feel our best. In fact, it is recommended that carbohydrates make up 45-60% of our daily energy intake. Rather than avoiding them, focus on enjoying a variety of carbs that support energy, performance and overall wellbeing.

15/09/2025

If you’ve ever felt guilt around food or experienced any of these, it’s not your fault.

Diet culture has taught us these sneaky tricks, making it hard to trust our body and its relationship with food.

The good news is, you can unlearn these habits! By honouring your hunger and fullness cues you can rebuild that trust. Give yourself permission to enjoy all foods and focus on what you can add to meals rather than cut out.

Remember that no one is perfect and your body deserves fuel!

Address

Dunedin
9012

Opening Hours

Monday

9am - 5pm

Website

http://purplecarrot.co.nz/

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