Calcium-Rich Foods: Dairy, Alternatives and Portions

Calcium-rich foods for Australians: a cup of milk or a 200 g tub of yoghurt sits around 300 mg; calcium-fortified soy drink pours a similar amount per 200 ml; canned sardines with bones (60 g) carr...

Omega-3 Foods: ALA, EPA and DHA on the Plate

Omega-3 foods come in two camps. Oily fish such as canned sardines, Atlantic salmon and canned salmon carry the long-chain forms EPA and DHA in meaningful amounts per serve. Flaxseed (linseed), chi...

Folate-rich Foods: An Australian Food-first Guide

Folate-rich Australian foods include leafy greens, legumes, oranges, eggs and bread made with fortified wheat flour. On Australian Food Composition Database figures, 100g of baby spinach carries 15...

Protein Shakes for a Low Appetite: What to Check Before Choosing

On a low appetite, read how big a serve is and what it carries. Across common Australian shakes a serve runs 15g to 56g, with 3g to 30g protein and 1.5g to 17.6g sugars once mixed. A low appetite t...

Nutrient-Dense Foods: Getting More Nutrition from Everyday Meals

Nutrient-dense foods deliver several priority nutrients in a sensible portion rather than one headline mineral. For Australian adults that usually means oily fish, legumes, nuts and seeds, dark lea...

High-Fibre Snacks: Easy Options with Useful Protein Too

On Australian Food Composition Database figures, 130g of drained canned chickpeas carries 7.4g dietary fibre and 8.2g protein; 20g of chia seeds 6.6g dietary fibre and 4.8g protein; 125g of raspber...

Protein Powder and Bloating: Ingredients and Serving Sizes to Check

The protein in a powder rarely causes bloating on its own. What usually does is lactose in whey concentrate or casein, polyol sweeteners such as sorbitol, added prebiotic fibres such as inulin, or ...

High-Fibre Breakfasts: Practical Ways to Add Fibre and Protein

A breakfast carries meaningful dietary fibre when at least one wholegrain, legume, seed or fibrous fruit sits at its centre. On Australian Food Composition Database figures, 220g of baked beans hol...

Protein Powder with Fibre: What to Look for in One Daily Shake

A protein powder with fibre is a tub that declares both grams on the panel, not a tub plus a separate fibre scoop. Read the per-serve lines, the fibre source, the sugars, the allergen statement and...