Articles
Children 10–18 years
As children go through puberty they become more conscious of their body’s, how they look and feel. Their social life can also alter what they eat. Learning how to stay healthy and strong whilst eating well can improve their academic & sporting results.
Child growth rates vary
Does your child still fit last year’s school uniform?
It is surprising how much growth can occur over the school holidays
Read more
“Free foods” for hungry children
Free foods”, while bulky, are very low in energy and filling. So their cost in terms of calories is much lower than most other dietary components, hence the term “free”. As these foods are also naturally fat free they make ideal snacks for anyone trying to control body weight Read more
Nutrition suffers when children smoke
The smaller lungs and lighter weight of young children increases their vulnerability to the harmful effects of second hand smoke Read more
Teach your child to cook for better health
Is your child able to prepare a simple meal? Can you? A British poll in 1994 of seven to 15 year-old children found 93% could play computer games, but only 38% could cook a potato in its jacket in the oven. Another 61% of children could programme a video to record, but only 54% could boil an egg. A survey last year found that little had changed.
Party plans for children
Birthday parties should be fun and the chance to celebrate a child’s special day with a minimum of work and cost for busy parents. If the party can be timed to fit around a normal meal time then “junk” foods can be kept to a minimum.
Don’t let disordered eating ruin your performance
An eating disorder can affect anyone at any age, any sport, any background and any gender. The symptoms may build slowly well before the illness becomes evident. Often it is an athletes support team such as parents, friends, team mates and coaches that pick up on the symptoms and can prevent the disorder from ruining the athletes sporting career. Read more
Athletes protect your winning smile
Athletes protect your smile and your wallet as painful tooth erosion is not only expensive it can also rob your training time and performance. Read more
What are our children drinking?
In 2015 New Zealanders consumed a total of 518 million liters of carbonated drinks.
Outside of the drinking of milk and water there is real concern about the energy content of some of these beverages because of our rising incidence of diabetes and obesity.
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Carbohydrate for body growth and repair
Protein provides the building blocks of amino acids to allow for muscle mass and tissue repair, but it is the carbs that fuel this body building process. Encouraging people to control,not cut, their carbohydrate can be a challenge. Read more
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Weighty issues
In recent years, the ‘diet mentality’ has been criticised, coupled with the new movement toward body positivity, mindfulness and ‘self-care’. Does this approach work for everyone? What other tools might we need to consider? Read more
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Heat Stress: Could you be at risk?
Heat stress can be a concern for all of us but in particular young and elderly people, athletes and people working outside in the heat such as in the construction industry, farming, forrestry etc. Learn more Read more
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Seeking authenticity in food and nutrition...
Authenicity is a buzz word right now but when it comes to food how authentic is the nutrition information we receive? Where does your food and nutrition information come from? Is it meeting your needs? Learn more... Read more
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How to stay an athlete and enjoy active aging
Exercise and age are both stressors on the body, but with the correct diet and exercise we can adapt, remodel our body and maintain a high level of fitness (at any age) if we are prepared to put in the effort, long-term. Read more
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Hidden hunger: Could this be affecting you...
While New Zealand may be very successful at producing food our health statistics tell a very different story. Let's take a look at the impact ultra-processed foods are having on hidden hunger, our gut and mental health. Read more
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The protein needs of young athletes
At a time when they are also growing, young athletes may need as much as 50% more protein than their more sedentary peers. So should this extra protein be consumed from whole foods or supplements? Learn more... Read more
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Building better bones!
Bone is a living, growing tissue that is forever changing but needs to be fed. Easily taken for granted, it's not until we stub our toe or suffer a fracture that we register the importance of bone to our life and freedom. Learn more.. Read more
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Food, beverage and fitness trends for 2023
Globally there is disruption to supply chains, inflation, changes in technology and war in many regions. Food systems are experiencing instability which is changing the trends in our choice of food, beverages and fitness. Read more
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How to Grow an Athlete: From Playground to...
It's finally out Lea's latest sports nutrition book for children How to Grow an Athlete: From Playground to Podium is available to buy from NZ booksellers and directly from Lea. To learn more listen to Lea's interview with RNZ Read more
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Are you blending rather than chewing your food?
With families on the go every day it’s often easier to down a smoothie for breakfast than to sit down and eat. While this is certainly better than not eating at all we really do need to take the time to chew our food. Find out why?.. Read more
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5 good reasons to eat breakfast
Thinking of skipping breakfast? If you think you'll be saving time, money and calories then think again. Research finds you are more likely to miss vital nutrients peculiar to breakfast foods and to snack on more calories later on. Read more
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Milk is a valuable sports nutrition supplement
Whether you are an athlete wanting to improve your performance or just keen to improve your level of fitness, interest is growing in the use of milk as a sports supplement that is good for your health at any age. Read more
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6 reasons to control, not cut your carbohydrate...
Are you needing to lose or gain weight, control blood pressure, reduce insulin resistance, diabetes, PCOS or heart disease? Dietitians recommend that controlling rather than cutting your carbos, can provide many health benefits. Read more
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Healthy ways to optimise your Choline intake
Choline is an essential nutrient we hear very little about however it is important for good health and some sectors of our community may need more than others. A healthy diet is important to ensure we get enough. Find out more Read more
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Love your liver
Most of us take our liver for granted until something goes wrong. Learn how amazing this organ is at keeping the systems in our body running each day. Understand the risk factors to liver health and where to get help if needed. Read more
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Use nutrition knowledge to empower you to a...
How do you learn & where does your nutrition information come from? How much do you eat to stay well & to fund changes in activity levels? What beliefs & attitudes prevent you from making better food choices? Learn more Read more
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Are you an emotional eater?
Emotional eating isn't an eating disorder. It is a dyfunctional relationship with food. Associated with depression, anxiety and binge eating. It is highly addictive, causes ill health, needs to be taken seriously. Here are tips to help. Read more
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Healthy Heart Heros
We may feel surprised when a well known athlete dies of heart disease, but this is a disease that affects us all. While the NZ Heart Foundation offers community guidance and education, health promotion comes from within Read more
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Are you energy deficient?
Energy deficiency is more common than you may think and can be found in our hospitals, schools and kindergartens, rest homes and on our sports fields. It can affect over and underweight people. Are you at risk? Read more
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Thinking of going vegan?
Veganism can be a very healthy lifestyle but there are some important things to know about before deciding that veganism is going to be right for you and will provide sufficient energy to fulfil the life goals you have in mind Read more
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Tips to reduce ‘added sugar’ intake for...
Are you keen to get healthier this Christmas and 2022? Then start by cutting back on 'added sugar'. Without giving up all carbohydrate there are lots of ways you can control your blood sugar levels. Here's some tips to help. Read more
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Nutrition updates may assist Master’s...
Athletes over 35 years old are mostly in the Master's category. Their energy and nutrient needs change with age and the level and type of sport being undertaken. Refreshing their nutritional knowledge can improve performance Read more
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Vitamin D for growth and immunity
Recent research has highlighted the importance of vitamin D to respiratory health with those who are deficient being 5 times more likely to contract Covid-19. It is important for children, athletes and the elderly. Find out why? Read more
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Nutrition and eye health
Good vision is essential for good health and sporting performance, especially if athletes are involved in precision sports that require good hand and eye co-ordination such as tennis, archery, pistol shooting, cricket and golf. Read more
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Dietary Guidelines are constantly changing:...
Although science is constantly evolving, generating new recommendations to improve our health, for many people their eating habits are based on things other than their longevity so are guidelines still relevant today? Read more
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5 good reasons for eating eggs
Are eggs really cheap and nutritious when compared with other protein rich foods? What about cholesterol? and are they safe to eat raw or if you're pregnant? Find out .. Read more
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Exercise induced gastrointestinal syndrome-...
Exercise is promoted by health organisations to build heart health and muscular strength etc, but some people experience gut health issues doing it. Why is this? Read more
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Coffee concoctions
Whether we sit in or take out it seems our love affair with coffee just keeps growing. Let's take a quick look at the effect our choice of coffee may have on our nutrient intake. Read more
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Potatoes – they’re maybe healthier...
Potatoes are often labelled too starchy, too fattening too boring, but is this fair? As we grapple with Covid-19 maybe it's time to take a fresh look at how eating potatoes nationally could help our health and economic growth Read more
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Look for the opportunities to stay well this...
It's been a tough year for most of us as we've learned to live with Covid-19. Now we are in a holding pattern waiting for a vaccine, there are lots of ways to keep well if we look. Read more
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How to help athletes recognise the mental health...
Unlike a broken leg, mental health illness is something we can not see. Even athletes may discount their fatigue or depression as just due to training. Find out how to help. Read more
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Are you malnourished?
Malnutrition occurs when a person fails to consume enough energy or protein for their body’s needs. Our needs are constantly changing. Could you be at risk? Find out.. Read more
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Retiring athletes may need to rethink their...
Retirement from sport can happen at any age, in any code and any level of expertise. For many athletes it can mark an important transition in life and lead to better nutrition. Read more
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Sleep for better self-regulation and diet
Are you getting enough sleep? Studies have shown that a chronic lack of sleep can have a major impact on our nutritional well- being, our mental and physical health. Read more
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Tips to help you cope with unexpected change
We can't plan for everything in life. Sometimes the lights just change on us, before we are ready. Here are some tips to remind you, that you already do have the skills to cope. Read more
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Break free from Fad Diets
New diets pop up every day. Who should we believe? NZ Broadcasting student Louise Trenouth, on assignment, puts questions to Lea in an effort to understand Fad Dieting. Read more
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Snacking on the plant-based diet
Business is booming in the snack food trade. However not all commercially available foods are good for our health. Find out how planning snacks can help to power your day Read more
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How to make the most of a plant-based diet
The plant-based diet is widening the range of foods on our supermarket shelves. How do they compare with standard meat and dairy products for nutrition value? Find out.. Read more
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Can caffeine improve your performance?
New Zealand ranks 13th in the world for coffee consumption ahead of Australia and USA. What are the effects of caffeine on our health and can it improve our performance? Read more
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Tips for building a purposeful, healthier life
Having a sense of purpose in life can not only help you build a healthier life but a longer one as well. Lea looks at the research and provides some practical tips on finding purpose when the going gets tough. Read more
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6 Tips for helping athletes eat more plant...
If we are to adopt a more plant based diet how will athletes meet their nutritional needs for protein, energy and vital nutrients? Here we offer some 6 tips on how to increase vegetable intake for better performance. Read more
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Soup to soothe
There is something very comforting about a bowl of soup especially on a cold winters day or if you are feeling unwell. Here we compare soups available today and offer guidelines on choosing the healthiest. Read more
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The active life of yoghurt
Yoghurt is a healthy, economic and beneficial way to supply the body with macronutrients particularly protein and calcium, very convenient as a meal or snack its health benefits could help you. Find out more.. Read more
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Healthy At Every Size (HAES): the debate
The Healthy at Every Size (HAES) paradigm, focusing on body acceptance and healthy lifestyle changes, is gaining a lot of media attention as a possible way of curbing our escalating obesity stats. Find out more. Read more
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Brain food Part 2: Thinking food
Research shows a healthy diet and exercise can protect our brain from premature decline, improve our cognitive function and physical performance. Are you getting the nutrition you need? Read more
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Brain food Part 1: Are you suffering from Baby...
Pregnant women often complain of having a 'Baby brain' or 'Pregnancy brain' experiencing a decline in cognitive functions, memory and and problem solving ability. What's going on and could diet help? Read more
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Are you eating enough to build strength?
For many people strength and conditioning is their passport to better looks, confidence and performance. What are the nutritional issues? Read more
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Iron makes us happy- are you getting enough?
Iron is important for happiness because without it our moods change and physical performance deteriorates. Are you getting enough? Read more
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Are you afraid of the scales?
Everyday we measure things such as the time, money, distance, our cholesterol, petrol etc yet many people fear measuring themselves Read more
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Alcohol and sport- Is it a good match for you?
When used responsibly alcohol can help to relieve tensions in athletes and to build feelings of inclusiveness in a team. However in excess it can slowly unravel training, health and sporting careers. Read more
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Stay in ‘the loop’ for a brighter...
Loneliness and social isolation are being increasingly seen as risk factors to good physical and mental health. Learn how to stay connected with others and improve your sense of well being in 5 easy steps. Read more
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Unlock your potential with food
The power of food can change your life and Dietitians can help you unlock your potential through food. Read more
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Don’t like fish?
Fish is high in protein, iron, B group vitamins and essential fatty acids. But not everyone likes it. What can parents do to help their child try it again? Read more
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Who’s cooking tonight?
Home cooked meals are cheaper and healthier than takeaways. As more women work men are returning to the kitchen for better health and fitness. Read more
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10 Tips for better food choices this Christmas
Weight control is the key to better health but this can be hard when Christmas often leads to overconsumption. Find out where to start. Read more
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Minding ‘the gaps’ in eating routine...
It’s what you do in 'the gaps' between the 'all on' and 'all off' phases that really matters to your physical and mental well-being. Read more
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Are nuts all they are cracked up to be?
Are nuts healthy and how much do we need to eat in order to enjoy their health benefits? Read more
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Dietitians and Nutritionists what’s the...
Dietitians are the most credible source of nutrition and food knowledge when you need to apply it to health and disease in NZ. Read more
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Wise up to Discretionary Foods for better health
If you are struggling to lose weight or lower your cholesterol then taking a closer look at your intake of discretionary foods can improve your results. Read more