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Can a high fat diet improve sports performance?
Fat carries more energy than other macro nutrients (9kcals/37kJ/g compared to 7kcal/29kJ/g for alcohol and 4kcal/17kJ/g for protein and carbohydrate respectively). So with so much energy to offer does eating more improve performance?
How much food do you waste every day?
In New Zealand around 258,886 tons of food waste is dumped in landfill each year. This equates to around 64kg of food waste per person/year in NZ compared to 82kg /person/ year in the USA. Read more
Latest articles View all »
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Could you make healthier decisions when shopping?
Every food item we drop into our supermarket trolley isn’t just affecting us but also the health of those we provide food for. How well do you shop? Read more
Take action for better holiday health!
Whether you prefer a holiday blobbing out by a pool or more action packed, making good food and exercise choices while away can see you return relaxed and healthier. Read more
How to put ‘real’ flavour into...
It can be so easy to snip the top off a packet of flavouring when cooking. But if we really want to reduce the salt, fat and sugar in our diet natural flavours are best. Find out how. Read more
Be wary of ‘people pleasing’ it...
Be careful trying to appease everyone. If taken to excess "people pleasing behaviour' can ruin your health and relationships. Read more
Fruit and vegetables build a healthier workforce
A well workforce is healthy and productive. So if buying your lunch what sort of food should you be choosing in order to maximise your work output? Read more
Dietary help for women with PCOS
Polycystic ovarian syndrome (PCOS) is a common cause of infertility in 6-20% of women of reproductive age causing a range of hormonal and metabolic effects that can impact on a women's physical and mental health. Read more