Dietitian

ASK AMELIA

Amelia the magnificent practices her nutrition magic as a Dietitian at a private clinic in Subiaco. If you have any nutrition related concerns and would like tailored dietary advice contact Bodyworks Subiaco to make an appointment with Amelia.

Gasp! That's terrible news! We have our piglets running tests as we speak but we are afraid this may be a way off at the moment, sorry sweet swines.

This Little Pig is busy growing mushrooms, boiling quinoa, and stuffing aubergines with lentils and goats cheese. Stay tuned, The Grazing Herbivore range is in the works.

Little Pig meals are healthy and well balanced, meaning they provide a variety of nutrients through colour, flavour and overall deliciousness. These fine swine meals contain an abundance of vegetables, providing your body with vitamins and minerals for good health. By using fresh herbs, spices and quality local produce Little Pig meals taste delicious without drowning your taste buds in unhealthy ingredients, such as salt, added sugar and saturated fat.

ALL Little Pig meals are high in vegetables (which is a really good thing for your health!!). Adults need at least 5 serves of cooked or salad vegetables every day to help prevent poor health and diseases caused by poor diet. One serve of vegetables is equivalent to ½ a cup of cooked veg or 1 cup of salad veg. Little Pig meals contain at least 3 serves of vegetables per serve, making it easier for you and your family to reach the recommended five serves per day.

While trying to achieve and maintain a healthy weight, it is important to make sure what you choose to eat is still providing your body with essential nutrients. To lose weight there needs to be what nutrition nerds call “an energy deficit”. This occurs when more energy (in the form of kilojoules/calories) is leaving the body through physical activity than what is coming in (from food and drinks). The amount of energy your body needs depends on your age, height, weight and activity levels.

To help create this energy deficit you should choose foods high in nutrients and low in kilojoules, such as fruit, vegetables, wholegrain cereals and grain foods, lean meats, poultry and fish. Little Pig meals are high in nutrients (and love) and contain minimal, if any, discretionary ‘junk’ foods (those high in kilojoules).

Portion size plays a key role in weight loss, so if are struggling to lose weight watch what you eat and snack on healthy items throughout the day. To help further, you could try splitting Little Pig meals over two meals.

Firstly, great work! Trying to minimise the amount of salt in your diet is important for good health, regardless of whether you have hypertension (high blood pressure). Australian’s are eating too much salt and about 75% of the salt in our diet comes from highly processed foods (e.g. premade soups and sauces), as it is often used as a preservative. Cooking meals from scratch using fresh ingredients means you can control the amount of salt that is added.

Although the Little Pig team tries to keep salt to a minimum, if you have hypertension it is particularly important for you to watch the salt in every meal. You can do this by reducing the salt containing ingredients you add when preparing your Little Pig meal. A few ingredients that are higher in salt include; soy sauce, fish sauce, stock, cheese and preserved meats (e.g. prosciutto).

Absolutely lovely piglet. Cooking meals from scratch at home means you can control how much of each ingredient you add and how much of it you eat (if you have self control, unlike This Little Pig).

If you have a small appetite or are trying to control your portion sizes, spread the meals over several days or freeze leftovers for a rainy day.

If you or your partner are a vegetarian or just love nuts and legumes, you can add them to the recipe. The best thing about Little Pig meals are you are provided with a variety of delicious ingredients and you can control what you add.

Meat is a great source of protein, iron, zinc and B12 and Little Pig meals include lean cuts of red meat to reduce the saturated fat content. But just like any food you can have too much! For good health it is good to eat a variety of foods in each food group, so replacing red meat with poultry, fish, eggs, nuts, legumes, beans and tofu can make you an even healthier balanced piglet.

The average Australian adult needs about 2-3 serves of lean meat, poultry, fish or alternatives each day, so choosing a variety from this group is recommended. According to Australia’s largest nutrition evidence-base, the Australian Dietary Guidelines, a standard serve of cooked red meat is 65 grams. If you like to eat red meat everyday try to keep your portion sizes close to this, which may involve splitting you Little Pig red meat serve into two. With your left over red meat, create a yummy cold beef salad for lunch the next day, win, win really!