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Childhood Nutrition (66)
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How I help parents send a Healthy Lunchbox

February 15, 2021

With 40% of children’s school nutrition coming from junk food and over a 1/4 of Australian children being overweight or obese, establishing healthy eating behaviours from a young age is really important.

Favourite Festive Recipes – with a Healthy Twist!

December 15, 2020

This year our Festive Season might look a little different with smaller gatherings, and fewer get-togethers, but that doesn’t mean that you can’t go to town and bring some joy and festivity to your table! T

Five Fats you need to know about when Feeding Children

August 31, 2020

Rich, creamy foods satisfy us in a way that other foods just can’t. Maybe they call to mind the comfort of our first foods in breast milk or formula, which supply 40-50% of a baby’s energy as fat. Or perhap

Out and About with your Baby

July 09, 2020

If you’re a new mum the thought of getting your baby out the house with all they need can be pretty daunting. Even more so if you’ve started solids and need to worry about what food to take, how to prepare

Cooking with Kids in the School Holidays

July 06, 2020

One of my favourite school holiday activities is to cook with my kids. Not only does it stave off boredom but it also helps fill my freezer with delicious snacks that can be enjoyed by friends and family.   

Coronavirus: 5 Ways to Boost Immunity

March 17, 2020

If boosting your family’s immunity is at the forefront of your mind right now, you’re not the only one! Now, more than ever, the power of a healthy, nutrient-dense diet has never been more important. Here a

Nurturing Good Gut Health in their Daily Lunch

February 19, 2020

We know that ‘good bacteria’ is important for maintaining a healthy digestive system, but there can be wider benefits too. As well as helping allergies, eczema, and the immune system, clinical trials have n

Plant Based Eating for Children: The Good and The Not So Good

February 03, 2020

With veganism gaining strong traction, you may wonder, will my child be the only one with animal products such as a meat sandwich or real cheese in their lunchbox this year?Deciding to go vegan is usually dri

Have a Sugar-Free Halloween with Ease!

October 23, 2019

I always advocate that children should eat a healthy, balanced diet. But during special occasions like Halloween, it can often be hard to offer healthy choices! Don't panic though, I'm here to show you that he

Travel-friendly snack ideas for tantrum-free trips

July 18, 2019

Travelling with children can either be a relatively smooth ride or a very bumpy road indeed. While we all accept that the type of petrol we put in our car’s tank affects its performance, for some reason we do

It’s time for take aways

July 11, 2019

Let’s be real – as much as some of us would love to cook fresh, nutritious meals for breakfast, lunch and dinner this is far from realistic or achievable with the hundreds of balls we have in the air as mom

Get your kids to eat what you eat!

May 24, 2019

Prepping two meals every evening – one for the adults and another for kids – is a real hassle and a habit that’s best avoided at all costs… for many reasons. But, it doesn't have to be that way. Here'

Let’s spoil our lovely moms!

May 09, 2019

I don't know about you, but right now I'm being bombarded with ads for finding the 'perfect Mother's Day gift', and it's made me wonder what really is the 'perfect' gift for mom. Here are my fave recipes to coo

Crack the Easter code with these foodie tips!

April 18, 2019

Easter is just around the corner! But before you start to panic and have flashbacks to your kids bouncing off the walls or mid sugar-induced tantrum, I've got a few hot Easter tips to have a tasty and Wholesome

My Top 5 Health Tips for World Health Day

April 05, 2019

It's World Health Day on Sunday, which is a global day to raise awareness for health! So, what better way to celebrate than to share my own top 5 tips to help you and your family stay on a healthy path.

Top 6 Food Additives You Eat Everyday

March 22, 2019

Food additives and preservatives are hiding everywhere and they can cause tummy issues, hyperactivity and more, but many of us don't even know we're eating them.

Do your eating habits affect your child?

March 08, 2019

Happy International Women's Day! And, what a perfect day to look at how we can be positive role models for our little ones.

3 Choccy Treats for World Nutella Day!

February 05, 2019

On a day like World Nutella Day, it's the perfect time to remind ourselves how easy it is to swap out the sugar and whip up a few of my healthy dark choc alternatives to share with your kids. Here are my kid's

The Perfect Sandwich Combo for Back to School

January 25, 2019

I think I have cracked the sandwich-code and developed the perfect formula to take all the guesswork out for you. 

3 Nutritionist-Approved Family Meals For Under $15 Each!

January 18, 2019

As a time-poor parent I know how important it is to have an armory of fuss-free yet nutritious meals that you know the entire family will enjoy – and if they don’t break the bank, even better! Here are 3 me

Shop right to head back to school!

January 11, 2019

It's time to start thinking about back to school (is that a sigh of relief I hear?). But, to make packing those lunches a breeze, it's time to show you how to meal prep and stock your pantry! 

Healthy Holiday Snacking

December 27, 2018

With the holidays approaching, it’s time to up your game when it comes to snacks. Here are some tasty options kids of all ages will love. Stocking up your fridge and pantry with plenty of great snack options

A Healthy Festive Menu

December 20, 2018

The festive season is often a time when many of us, including our children, indulge a little too much. So if you’re looking to balance all of those sugary treats, check out these fun and healthy food ideas fo

3 Meals, 1 Hour – Let’s Cook!

December 13, 2018

As we get closer to Christmas and the kids are on holiday, it's common to start feeling frazzled... so to help you refrain from resorting to convenience meals and pre-made food during this festive time, I've pu

5 Edible Christmas Gifts to Make With Your Kids

December 05, 2018

Check out my favourite tasty treats that are totable and easily wrapped up as yummy Christmas gifts (if they make it out the door before being gobbled up!). 

Get your kids in the kitchen for Thanksgiving!

November 20, 2018

It's never too early to get your kids hands-on in the kitchen and teach them the basics of cooking, plus as we approach the silly season, it's the perfect time to introduce your little ones to the joys of prepa

Sneaky Veg for Thanksgiving: Good Idea or Bad Idea?

November 09, 2018

As we get closer to Thanksgiving, if your child turns their nose up at veggies, you might feel like you need to frantically chop up their veg up into teeny tiny pieces to add to their celebratory dinner. 

8 ways to make your kids LOVE veggies

October 12, 2018

We all know the struggle of getting children to eat their greens (and reds, oranges, blues, purples and browns) on a daily basis! In fact, it's a common concern I hear about at my workshops. So, I've put tog

10 tips to beat fussy eating!

September 28, 2018

Fussy eating, which can often surface between the ages of two and six, is thankfully a phase most children will grow out of. But here are my top 10 tips for overcoming food refusal along the way.

Is your child hangry? The connection between hunger and tantrums

September 21, 2018

Toddler tantrums can strike at any point – in the grocery store, in the shopping centre or even just as you’re lounging around at home. But the cause could be hunger and nutrition!

Can you avoid food poisoning?

September 14, 2018

As a pediatric nutritionist and mum to two young kids, I know first-hand the stress, upset and exhaustion when little ones are unwell. But unfortunately, in warmer weather bacteria starts to thrive and food poi

Does your child snack too much?

September 04, 2018

Do you ever feel like your child can just keep snacking? Even if they've filled up on a healthy lunch and told you they were 'full', they will always find room for another snack. 

Is there such thing as good fat and bad fat?

August 29, 2018

For a long time, it's been drilled into us that eating fat will make you fat, and so many of us have tried desperately to banish it from our diets. But what about when it comes to nourishing growing bodies?

Allergy-friendly chocolate the whole family can enjoy!

August 23, 2018

It’s a common misconception that swiping that chocolate out of your child’s hand is the best way to keep them healthy. Plus, for those with dairy allergies, indulging in a little choccy treat can be a big n

The formula for packing the perfect lunchbox!

August 14, 2018

Do you dread the daily task of packing lunches? You're not alone, we promise! 

The 5 ingredients to look out for on nutritional labels…

August 09, 2018

When you do the supermarket shopping, do you actually know what your family is eating? It's a great idea to learn how to read nutritional labels before you hit the shops, so you can decode and understand exactl

Gluten-free? Dairy-free? No problem! Tasty swaps for these essential food groups

August 01, 2018

As children grow and develop, it's important that they experience a wide variety of food groups so they consume all the necessary nutrients for cell and nerve development. But what about when we add fussy eater

How to pack a healthy lunch your kids will actually eat!

July 23, 2018

All parents will know the daily struggle of putting together the perfect lunchbox that's not only healthy and nutritious but tasty too!

Kid’s party hacks: My simple swaps and top tips

July 17, 2018

Is your little swamped with birthday party invitations or fun weekend celebrations? Here's how to have a nutritious party...

How to say goodbye to junk food snacking

July 11, 2018

When we're busy or out and about, it can be so tempting to reach for easy convenience foods!

Is it possible for kids to eat too much fruit?

July 05, 2018

Have you ever wondered why it can be an uphill battle to get your kids to eat their veggies, but they will quite happily munch on some juicy berries?

What Mom Really Wants for Mother’s Day

April 22, 2018

Last Mother’s Day we conducted a little poll at Wholesome Child, asking our readers what they really wanted for Mother’s Day. Unsurprisingly, massages and jewelry scored high on the list. But more than an

Wholesome Child’s Top Tips for Healthy After-School Snacking

March 29, 2018

I often get asked by my clients and at workshops how to encourage healthy after-school snacking. It’s an ongoing challenge for many families.Children arrive home from school absolutely famished and because we

Introducing Fish to Children: How to Avoid Mercury and Still Get Their Omega-3’s

February 12, 2018

Fish is an essential part of a healthy and balanced diet. Aside from being an excellent source of protein, it’s the best source of omega-3’s in the diet – real brain food – and essential for heart healt

Great Lunchbox Ideas for Summer

January 20, 2018

The school holidays are over and it’s time to get those lunches back on track! Or maybe you have a little one starting school for the very first time this year. Read on for our inspiring and healthy lunchbox

Managing Food Allergies, Intolerances and Sensitivities In Children

December 19, 2017

Food allergies and sensitivities amongst children are on the rise, making it an increasing source of concern and stress for parents and caregivers.Recent studies show that food allergies and sensitivities occur

Menu Planning: Eat Healthy and Spend Less

December 15, 2017

Meal planning is essential to eating healthy, and as every kitchen savvy cook knows, clever menu planning can also save you time and money. If your family is transitioning to a healthier lifestyle, a few hours

Festive Season Food Shopping Made Simple

November 22, 2017

The plethora of food choices available in our grocery stores, while wonderful, can also be very overwhelming – leaving many well-intentioned parents’ minds spinning as to what really are the most nutritious

Healthy Breakfasts on the Run

July 17, 2017

It’s no secret that breakfast is the most important meal of the day. Children who eat breakfast that is made up of complex carbohydrates, protein and healthy fats are less likely to feel irritable and tired b

Easy Peasy Japaneasy

May 28, 2017

Japanese is the healthy fast food that both parents and kids love. Most Japanese restaurants and sushi spots have a family-friendly vibe… and it beats chicken nuggets and fries hands-down in the nutrition dep

Cracking the Code on Gluten

April 23, 2017

Gluten has a bad rap these days. It causes problems for those with celiac disease and is a suspect for many other uncomfortable gut conditions.If you want to avoid it, shopping can be a challenge. Labeling law

Boost Your Children’s Immune System During the Winter Months!

April 12, 2017

In winter, we all seem to spend far too long taking our little ones to the doctors… runny noses, sore heads, scratchy throats and fevers are passed from one family member to another and make for a miserable f

The Dark Side of Chocolate

April 02, 2017

Chocolate. It’s a guilty pleasure that most of our children love to indulge in – and adults too! But do you really need to feel guilty about giving it to them? The truth is, if you make the right choice whe

Six Ways to a Healthy, Happy Easter

March 24, 2017

The beauty of buying good quality chocolate is that you tend to be satisfied with less. When buying Easter eggs, choose plain, hollow eggs made from good quality chocolate rather than eggs filled with lollies,

How to Improve the Gut Health of Your Family

March 14, 2017

Digestive health is important for every member of the family, so it’s well worth making some changes to look after your guts’ microbiomes ¬– not all of them are diet related! It’s good to know that let

Train Their Taste Buds Right From the Start

March 10, 2017

Introducing your little one to solid foods can be an exciting time, but also one of stress for many parents. In these early weeks and months, the tastes and flavours your infant is exposed to will play a large

Cauliflower Dahl with Kale Chips and Turmeric Roti

March 04, 2017

This delicious dish is absolutely loaded with nutrients and flavor. It’s a fantastic way to introduce children to the wonderful variety of different taste combinations, textures and curry-based stews.Bursting

10 Simple Tricks to Lower the Sodium in Your Child’s Diet

August 17, 2016

Homemade pizza typically contain 1000 - 2000mg of sodium, while a large store-bought pizza can contain a whopping 6400mg! And, while we all have those nights when we’re exhausted and reach for the takeaway me

Father’s Day Surprize

August 14, 2016

Dads can be notoriously hard to buy gifts for, but you can’t go wrong by surprising them with something homemade, especially if it’s also edible. Whether it’s a hearty breakfast, backyard barbeque or a tr

How I Raised $45,000 Through Kickstarter For My First Book

August 11, 2016

Recently I launched a Kickstarter campaign in order to fund the publication of my first book, The Wholesome Child Nutrition Guide and Recipe Book. My target was AU$45,000, and with a lot of hard work, support a

Six Ways to Choose a Healthier Sausage

August 10, 2016

So what exactly are supermarket sausages made up of? Often the main ingredient, which is meant to be meat, accounts for less than 70% of the actual sausage (government stipulation is that it has to contain more

15 Clever Hacks to Slash Your Child’s Sugar Intake

August 03, 2016

Kids’ lunchboxes can contain up to 40 teaspoons of sugar. With some simple swaps, here’s how to give your child's lunchbox a makeover – and they’ll never know the difference!

Wholesome Child Book and Kickstarter – FAQs

July 25, 2016

So often parents give up trying to implement healthy eating at home because their kids refuse the food they've prepared. The Wholesome Child Nutrition Guide and Recipe Book helps make this transition

The Wholesome Child Book – Help Make it Happen!

June 30, 2016

Friends, I am so excited to reveal my latest and most ambitious project to date – the Wholesome Child book! It’s a culmination of decades of professional and personal experience, and I’m thrilled to be ab

8 Tips For Shopping Organically on a Budget

June 25, 2016

For many people concerned about pesticides, hormones and other harmful additives organic food is worth the extra cost. But for others, the cost of organic food is something they simply can’t manage. The reali

Five Ways to Help Kids Make Healthier Food Choices

March 11, 2016

Did you know, that almost half of parents are concerned that their children are unable to make healthy food choices? And, in my clinic I find many parents are worried that their children prefer processed foods

Passover Breakfast Hacks

March 05, 2016

For many young children, eight days of Passover means increased bouts of constipation and painful little tummies. Focusing on a fiber-filled nutrient-dense breakfast, instead of starting off the day with the c

Why Choose Organic Food For Kids?

January 14, 2016

Organic food – it’s more accessible than ever in our grocery stores and local markets, but if you’re struggling to make the choice to ‘go organic’ for your children, or how to make the change within y

5 Healthy Ways to Survive the School Holidays

December 16, 2015

While the school holiday season is often dreaded by moms everywhere, with a little forward planning it can become a time to relax and enjoy your family rather than something that needs to be ‘survived’. The

Kids in the Kitchen

September 13, 2015

Sharing a love of food and cooking with your children has numerous benefits, so forget about the mess and let them get involved! There are lots of great reasons to involve your little ones in preparing and cook

Lunchbox Tips for the Cooler Months

July 14, 2015

With the sudden drop in temperature and kids heading back to school this week, we thought it was a great time to share our favorite winter warmer lunchbox solutions to keep your little ones nourished and energi

How to Encourage Fussy Eaters to Try New Foods

May 18, 2015

Mealtimes should be a fun-filled family affair, but all too often they become more like a battleground than a picture of domestic bliss. Kids of all ages reject their food, throw veggies and cause parents high

Wholesome Child’s Best Recess and Morning Snack Ideas For Kids

May 07, 2015

Recess or morning snack time… whatever you call it, it can often be challenging to find or create nutritious, appealing and easy-to-eat options to accompany your child’s lunch. Whilst snacks are useful to s

Wholesome Child’s Favorite Lunchbox Recipes and Ideas

May 04, 2015

We all know that nutritious lunches help our kids perform better at school and provide them with the energy they need to enjoy active after-school play.But, many moms and dads struggle to create healthy and app

How to Eat Away from Home Healthily

March 20, 2015

Does the idea of eating at a restaurant with your kids fill you with dread? Well in some instances it should. Restaurant food aimed at children is most often loaded with refined sugars, hydrogenated fats and so

Fussy Eaters vs. Problem Feeders

November 07, 2014

Mealtimes shouldn't be a battleground, but all too often, parents find themselves spending countless hours trying to get their children to try new foods. Fussy eating, for many well-meaning parents, is an area

Superfoods for Babies

October 30, 2014

‘Superfoods’ have become such buzzwords that it can be hard to know what really is a super food. When it comes to making the most nutritious choices for the youngest members of our family, the following ten

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