Health e-bytes Nutrition Information

Here is some information about healthy eating.


The NHMRC recommend that we drink no more than 2 standard drinks per day and limit to no more than 4 standard drinks at any one time. There should also be 2 alcohol free days per week. The Cancer Council says that there is no safe level of intake and recommend that men have no more than 2 and women no more than 1 standard drink per day. Regular drinking can lead to alcohol dependence. Read more...



What are antioxidants and where do they come from? Antioxidants are substances found in certain foods that may help to protect the body against disorders such as arthritis, heart diease and some cancers. Antioxidants include vitamins such as Vitamins C, E, and beta-carotene and phytochemicals which are natural plant compunds. They are found in foods such as highly coloured fruits and vegetables, tea (all kinds), olive oil, wholegrians, nuts and seeds. Read more...




True food allergy is fortunately not too common. Food allergy occurs when the immune system reacts to a protein in a food. Food allergy usually starts in childhood and the reaction is immediate, often severe and can be life threatening. An allergic reaction can occur when exposed to even a small amount of the problem food protein or 'allergen'. 

Food intolerance is another type of reaction to food. It is different to true food allergy because it does not involve an immune system reaction.  Most food intolerances are not as severe as food allergy. They can occur for the first time in childhood or adulthood and many are not able to be diagnosed by medical testing.




Artificial sweeteners provide the sweet taste of sugar without the kilojoules/calories. They are available as tablets, powders and liquid drops which can be added to tea or coffee, and can also be used in custards, desserts, stewed fruit, cakes and biscuits. It must be remembered that they do not decrease the desire for sweet foods and there is little evidence that they will help you to lose weight. Some of the artificially sweetened foods can also be high in fat and low in fibre so read labels carefully. Also, artificial sweeteners are not the only option to sweeten food - dried fruit or fruit juice can be used instead. Read more..



Breakfast is one of the easiest meals of the day to prepare and there are lots of tasty things you can eat at breakfast time. Don't get bored with the same old breakfast try different foods and combinations each day.

Many people skip breakfast because they think it will help them lose weight. This can actually have the opposite effect and lead to gaining weight in the long term! Eating breakfast helps your brain work properly, which is very important to prepare for a long day at work or school. It also makes it easier for you to follow a healthy eating pattern for the rest of the day by making you less likely to crave sweets or junk food before lunch. Read more...



Calcium helps to build and maintain healthy bones. It is also involved in blood clotting and nerve and muscle function. The body has good systems to keep the levels of calcium in the blood very stable. A diet low in calcium will result in calcium being taken out of the bones to keep the calcium levels up. Over many years bones can become porous and lose strength, resulting in osteoporosis.

Calcium is deposited into bones in childhood and the teen years, and maximum bone density is achieved in the early 20s. Calcium is then slowly lost out of the bones, especially in women after the menopause. A good calcium intake protects the bones at all ages.  Read more...


CHILDREN- Overweight and Obesity

We well know that childhood overweight and obesity is a concerning health problem in Australia. Up to 1 in 4 school-aged children in Australia  are overweight or obese. Carrying excess body fat increases the risk of developing ongoing health problems such as diabetes, high cholesterol and heart disease in the future. It can also come with social and psychological problems such as bullying and low self-esteem issues. Read More...



Eating healthy when you go out for a meal can be a challenge. Many choices will be high in fat, salt or sugar.

If you only dine out a couple of times per year, you can probably indulge a little more. If however you dine out regularly, you should try to use NPA's tips to improve your food choices. Read more...






Most foods contain a mixture of different types of fat, but are classified according to the most predominant fat. There are 3 basic types of fat and each has a different effect on the body: Saturated fats, polyunsaturated fats and monounsaturated fats.

Which types should we include in our diet?



If you are trying to conceive, either naturally or through fertility treatment, good nutrition and a healthy lifestyle is an essential first step and may even improve your chances of falling pregnant.Remember that it is also important for the male partner to follow these healthy eating guidelines too. Click here for NPA's Top Tips for Maximising Your Fertility


Fibre is the part of food that escapes the usual process of digestion in the small bowel and makes its way to the large bowel. This helps to keep the bowel regular and healthy. Dietary fibre is found only in plant foods such as cereals, fruits, vegetables, nuts, seeds and legumes. Read more...


FLUIDS- Feeling Thirsty?

It is often recommended that men drink 10 cups and women drink 8 cups of fluid per day. In practice, everyone's requirements are different. You are probably drinking enough to keep hydrated if you are producing pale urine about 5-6 times per day. On a hot summer's day that amount is likely to be more than in the middle of winter. You also need more if you are exercising.

Water is always the best drink. Keep a supply of cool water in the fridge at all times, or carry a water bottle with you. In hot weather, freeze a bottle of water so it stays cool as it melts. Water can be flavoured with a couple of slices of lemon or orange, or even a bunch of mint.




Are you tired all the time? Are your iron levels low? We all need to get enough iron from the food that we eat every day. Iron is needed for the immune system, and is a key component of haemoglobin. Haemoglobin is a protein found in red blood cells. It gives the red cells their colour, and it carries oxygen to all body tissues and takes carbon dioxide back to the lungs.

What happens when we don't get enough Iron?



Physical Activity



Looking for a meal starter that will fill you up but wont stack on the kilos? Try a nourishing soup. Soup is a great way to boost your vegetable intake. A tasty homemade vegetable soup can be low in calories and fat and rich in vitamins, minerals and fibre and can be eaten at any time. If you add a protein such as meat, chicken, lentils or dried beans then the soup can become a meal together with a wholegrain bread roll.  Its easy to make a big batch of soup and place in containers in the freezer for later. Its an easy lunch on the go. Read more...





TAKEAWAY- What are the best choices?

Takeaway- What are the best choices?



Vegetables including legumes and beans and fruits give us vitamins, minerals, fibre and lots of phytonutrients or antioxidants which help our body to stay healthy. Most fruit and 'veg' are low in kilojoules or energy and the fibre they provide also helps us with appetite control and maintaining a healthy weight. And they can taste great!

The Australian Dietary Guidelines tell us that most men should eat 6 serves of vegetables or 5 serves per day for a woman. Slightly less is recommended for older adults (5 ½ for older men and 5 serves for older women). Children need varying amounts based on their age ranging from 2 ½ serves for the 2-3 year olds to 5 ½  serves for 14-18 year old boys.




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