Macro tracking is a skill, and just like any other skill it requires practice and refinement to become efficient and accurate. Downloading the app is one thing, but becoming proficient is a different ballgame altogether. There are so many bells and whistles that MFP can quickly become daunting and confusing.

Plants are AWESOME and there’s no doubt about it – they’re dense in micronutrients and phytonutrients, provide a diversity of dietary fibre, they’re an excellent source of complex carbohydrates, and are usually quite hydrating too! However… when it comes to obtaining adequate protein purely from plants… there can be quite a few caveats to consider.

Gluten-free foods have one specific purpose – to remove gluten from the diet!

Did you know that the protein in eggs have a biological value of 100? This makes them one of the BEST sources of protein on earth! A biological value of 100 means that 100% of the protein in eggs can be used for protein synthesis, compared to a biological value of ~70 for plant proteins. An average egg has 6 grams of protein and packs in all 9 essential amino acids, making them a complete protein source.

When you think about nutrition, cooking oil probably isn’t the first thing that comes to mind. However, it’s a product that many of us use on a daily basis and therefore has an impact on our nutrition. Extra virgin olive oil (EVOO) is our number one choice because it’s a great source of healthy monounsaturated fatty acids, antioxidants, and other phytonutrients such as hydroxytyrosol!

One of the main barriers that stop individuals from exiting the pre-contemplation phase of committing to a caloric deficit is the assumption that certain food sources need to be eliminated. There’s no doubt that we would be hesitant of changing our dietary habits too if it meant eating plain, sauce-less pasta and empty bowls of cereal!

Attend any local fitness club and you’re likely to observe people shortchanging their progress by not training with adequate intensity. Reps in reserve versus training to failure has been a popular debate for a few years in the fitness community.

At its essence, cream of wheat is made from wholemeal flour and water. You can add other ingredients such as fruit, protein powder and peanut butter for additional carbohydrates, fat and protein, not to mention flavour too!

We live in a day and age where greens powders are flying off the shelves and unfortunately the spinach at the back of our fridge is wilting. These products are marketed and sold with the overwhelming claims that they “improve gut health”, however…

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!

Whether it be from study demands, work shifts, a busy social life or just excessive amounts of Netflix, inadequate sleep can have implications on so many aspects of our day-to-day lives. Health, mood, exercise performance, energy levels, recovery, immunity, cognition, you name it, can all be positively or negatively influenced by sleep!