Comp prep often gets glorified due to the highlights we see on social media. Shredded physiques, a sense of camaraderie and of course the post comp food splurges. From the outside, it can look very appealing.

Food isn’t “out to get you”, but unfortunately, sometimes we can convince ourselves that it is!

There are two forms of dietary iron. One is derived from plant sources, as well as eggs and dairy, and is in the non-heme iron form (Fe3+). The other type comes from animal sources, and is in the heme iron form (Fe2+). Interestingly, only ~45% of the iron in meat is heme iron, whereas the remaining ~55% is non-heme iron.

We all want to feel and see results when we set out to achieve our health and fitness goals. However, at some point or another progress is bound to stall... which can be incredibly frustrating when you’re adamant you’re putting in the work!

It’s estimated that over half the Australian adult population consumes inadequate levels of daily dietary calcium. This is of concern as it increases the risk of losing significant amounts of bone mineral density, which can lead to conditions such as osteoporosis and osteopenia (weak and brittle bones which increase the risk of fractures, falls, and poor health status/quality of life).

Quite commonly we're told to eat more "whole grains" than "refined grains", however the reason why is not usually explained.

Rather than justifying your dietary choices based off preconceived notions of “good and bad”, “healthy and unhealthy”, “right and wrong” food labels, instead we encourage you to take a good look at what’s on your plate.

As dietitians, a significant and frequent part of our job involves performing dietary recalls. During these recalls we’ve certainly noticed that peanut butter is one of the most commonly consumed spreads/condiments - and with good reason because it’s freaking delicious!

These vegetables can provide the carbohydrate backbone to your meal while also providing a wealth of nutrients. We’ve included sweet potato, butternut pumpkin, and white potato in this post as these are the more readily available options in Australian stores.

Egg whites are awesome – hands down! Being an excellent source of protein which is both high-volume and satiating, it’s hard not to cook up an omelette on the regular! However, with regular purchases of liquid egg whites can come larger grocery bills… UNLESS you discover an alternative which is half the price!