Browsing Tag



Best breakfasts to start the day with according to a dietitian

27th July, 2020

Top sports dietitian and nutritionist Peta Carige knows the key to a good breakfast. Having worked with elite athletes (some of which are gold medal winning Olympians) she knows they best foods to fuel up with at the start of each day.

So, if you’re stuck in a breakfast rut, trying for a more nutritionally sound start to the day or simply want more energy, these are some of the best breakfasts to consider putting on your plate. The best bit? They’re high on the taste scale too.


“Oats made with water or milk with your favourite toppings are not only extremely comforting in winter but also extremely healthy. They are a great source of soluble fibre which is great for your bowels but also helps keep your cholesterol levels low. If  you just can’t fathom having oats without brown sugar, try having half cinnamon and half brown sugar to reduce the quantity, or top with your favourite fruit, some coconut and seeds to make it even more filling.”

Overnight oats or a homemade version of bircher muesli

“Homemade bircher is the key to this breakfast as you can control what it  is soaked in and mixed with. Uncooked oats that are soaked have the highest resistant starch levels of all of the oats which makes them the best choice to feed your gut microbiome. When you make them at home – soak them in your favourite milk or water and mix in fruit, yoghurt and nuts and seeds the next day.”

Rye toast with toppings  

“Rye bread is the best combination of fibre but is naturally lower in gluten, so it suits more people’s digestive systems really well. For toppings aim to include at least one source of healthy fat such as avocado or peanut butter and one source of protein such as ricotta or smoked salmon.”


“Eggs are such a great breakfast for so many reasons. Firstly, they are high in protein so it will fill you up until lunch so there will be no excuses to have a break from your work for a snack. Also, eggs are a great way to hit your five serves of vegetables a day. Add into your omelette leftover vegetables form the night before or a handful of spinach and mushrooms.


“These are more of a summer breakfast but now is a great time to come up with your favourite flavour combinations. If you follow some basic guidelines, they are not only filling but extremely nutritious. Include the following: 1 serve of  fruit (1/2 cup), 1 serve of vegetables (1/2 cup), a source of protein (nut butter, Greek yoghurt or handful of nuts), 1 tbsp fibre (psyllium husks, oats, LSA).

Homemade beans

“A little time consuming, but the perfect way to increase your legume intake. Mix your favourite beans with passata and add your favourite vegetables and spices. Cook on low heat until well heated and infused with flavour. Serve on toast or pour into an ovenproof dish and add an egg to have a baked shakshuka.”

Quinoa bowl

“This may sound odd, but a lot of us, especially when we are trying to eat   healthy at nighttime, then struggle to include adequate wholegrains and therefore fibre in our diets. Quinoa is gluten-free, high in fibre and protein, so it makes for a filling breakfast. I cook the quinoa in advance for a couple of days then mix with Greek yoghurt, berries, and sprinkle with trail mix. It tastes like a crunchy bircher muesli and will keep you full for hours.”

Fruit toast

“I hear the disbelief when reading this, but why can’t you add this to your rotation of breakfasts? Especially while we’re at home and not eating on the run. You can top your fruit toast with either a nut butter or ricotta and some extra fruit. This feels like you’ re eating such a treat, so it’s the perfect Friday Fun Breakfast.”

What are some your fave go-to breakfasts?


How to build your immunity according to a nutritionist

8th April, 2020

While there’s a lot we can do in terms of hygiene methods such as washing our hands often and not touching our face that can help protect us against coronavirus, there’s also plenty we can do when it comes to our diets.

I’ve been wanting to do everything I can at home to help boost my family’s immune system and one of the best ways to do that is through what we eat. We always try to eat well regardless, but I wanted to find out what we can add to our diets to help strengthen our immunity. So I turned to nutritionist and author Michele Chevalley Hedge of Sydney’s A Healthy View to find out the simple things we can add, and the tweaks we can make, to ensure our diet is as healthy as possible.

Why is maintaining a healthy diet so important for our immune system?

“Our quiet, humble immune system has never received so much attention as now.  It has always been important to keep our immune system robust but it’s imperative now.  And it is not just about building your immunity to prevent coronavirus but to prevent all illnesses. When our immune system gets comprised, it is like tearing down a wall that otherwise would keep germs at bay. What is being overlooked by the community is that anyone in poor health is far more susceptible to this invasive virus. It is a scary time for all and there are many unknowns and things we cannot control, but what we can control is how we nourish ourselves and that has a direct impact on our immune system.” 

What are the best foods for boosting immunity?

“The good news is we all must eat so why not eat for immunity, mental resilience, energy and overall wellbeing? We need a diverse group of phytochemical and vitamins to create a strong barrier against pathogens and that is very ‘do-able’ with a diet of whole, real foods. A diet where the a majority of what you are consuming is not coming from a package that is laden with chemicals, trans fats and hidden sugars.  

My favourite top 10 immune optimising foods contain vitamins and minerals include folate, zinc, iron, beta-carotene, Vitamins B6, B12, C, D, and E. And these foods are:

Dark Chocolate which contains an antioxidant called theobromine, which may help boost the immune system by protecting the body from free radicals.

Sweet potato is rich in beta carotene which is a great source of Vitamin A, essential for immunity and an excellent source of sustained energy.

Kiwi fruit is high in vitamin C, folate, potassium, and antioxidants, such as alpha-Tocopherol and lutein. It has positive effects on the immune response making it potentially helpful in preventing a wide range of ailments.

Garlic has been used in medicine for centuries. Chopping or crushing stimulates the enzymatic process that converts the phytonutrient alliin into allicin, a compound to which many of garlic’s immune boosting benefits is associated with. In order to allow for maximal allicin production, wait at least five minutes before eating or cooking 

Broccoli and cruciferous veggies are the biggest bang for your nutritional buck as they’re not just immune boosters but liver cleansers as well. Chinese cabbage, brussel sprouts, bok choy and kale all contain beta carotene, letein, zeaxanthin, folate, and vitamin C E and K. They are rich in sulfur-containing substances called glucosinolates which are known for immune optimisation.

Probiotic food is important for good gut bacteria. Our immune system lies i just below the surface of our gut line so it’s important to keep it healthy by eating foods such as kimchi, sauerkraut, tempeh, miso, yoghurt, kefir and natto.

Prebiotic food are the foods that feed the probiotic bacteria and are not as well knows as probiotics but equally important in our immunity. In addition to garlic and onion, there is Jerusalem artichoke, leeks and leafy greens.

Nutritional Yeast is unknown to most but this yeast often serves as an added value to soups, casseroles and even popcorn. It contains lots of vitamin B and beta glucons which have powerful infection preventing and immune supporting qualities.

Green Tea contains catechins, and quercerin and the amino acid L-theanine, all of which support our immune system.

Citrus and berries are abundant in vitamin C which is a natural anti-viral. They are rich in polyphenols and phytochemical that benefit digestive and immune systems.

Dressings, herbs and spices are make our food taste great but can boost immunity too

How can people tweak the meals they cook to help boost immunity?

Tweak away people! Add spices, herbs, sauces, sides and pestos to your meals or a simple bowl of vegetables. Herbs and spices are added antioxidants—the icing on the healthy cake so to speak.”

There are many supplements on the market that claim to boost immunity. What should people be looking for if they’re buying a supplement in the hopes of boosting their immune system? Is it even necessary to take a supplement?

“I always recommend getting your food right before I recommend supplements. However, right now, why not have that extra protection. Below are evidence-based supplements that improve or protect your immune function. I’d like to stress though that with all supplements, you should check with your qualified nutritionist first as they will tailor dosage levels to suit you.

A multivitamin and mineral: one per day

Vitamin C: 1000 mg – 1- 2 separate doses per day. Our body likes small doses of Vitamin C throughout the day.

Vitamin D3: 1000-4000 IU a day

Zinc: 20 mg a day

Melatonin: 1-3 mg at night, sustained release, one hour before bed. Remember blue light is a melatonin vampire.

Probiotics: dairy free is preferred.

For more recipes ideas and health tips follow Michele on Instagram at @ahealthyview or check out her new book Eat Drink…and Still Shrink