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plant-based calcium sources - milk, cheese, yoghurt

Calcium on a plant-based diet: guide to fortified milks, yoghurts and cheeses

These days, there is no shortage of plant-based milks, yoghurts and cheeses stocked throughout our supermarket…

woman breastfeeding baby on a plant-based diet

4 Tips for Breastfeeding on a Plant-Based Diet

There are unique considerations when it comes to breastfeeding on a plant-based diet. It is widely…

high choline nourish bowl with chickpeas, avocado, rocket, tomato

Choline on a Vegan Diet – Sources, Requirements, Day on a Plate

Choline is an essential nutrient that hasn’t received much attention until recently, yet it plays a…

Iodine on a vegan diet - iodine rich foods including seaweed, eggs

Iodine on a Vegan Diet – Sources, Deficiency, Absorption, Supplements

Getting enough iodine on a vegan diet is important. Iodine is an ‘essential mineral’, meaning that…

Shows food sources of CoQ10 including oranges, broccoli, avocado

Coenzyme Q10: CoQ10 on a Plant-Based Diet – Sources, Absorption, Supplements

Coenzyme Q10 (also referred to as CoQ10 or ubiquinone) is a vitamin-like compound that has been…

Male Fertility On A Plant Based Diet

Male Fertility On A Plant Based Diet

Infertility is estimated to effect about 10% of couples of reproductive age worldwide but it is…

vegan vitamin D

Vitamin D for Plant Based Diets, Vegans, Vegetarians – Deficiency, Sources, Absorption

If you follow a plant based, vegan or vegetarian diet it may be difficult to get…

Sports Nutrition

Carnitine in Vegan Diets – sources, supplements & deficiency

What is carnitine? Carnitine is an amino acid that is made up of two other amino…

Are Gut Health Supplements Worth The Money?

With a new supplement on the market each week, consumers are inundated with new products. With…

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Are you getting enough vitamin D on a plant-based

Are you getting enough vitamin D on a plant-based diet? 🌱

Vitamin D is a fat soluble vitamin that is important for bone health, muscles and overall health and well-being 🦴

Vitamin D is a unique nutrient, as it can also be produced by the body when sunlight hits the skin ☀️

Unfortunately, plant sources of vitamin D are quite limited. These include:
✅ Fortified plant milks, such as Vitasoy Calci-Plus and regular So Good soy milk
✅ Fortified cereals, such as Special K
✅ Mushrooms that have been exposed to ultraviolet light

If you are not getting enough vitamin D from dietary sources, you may be able to get enough from sunlight alone ☀️

However, some factors that may affect how much vitamin D you are able to get from the sun. These include 👇🏻
✨ Seasonal changes
✨ Age
✨ Skin type
✨ Environmental factors such as angle of the sun, distance from the equator and cloud coverage

Should you supplement vitamin D on a plant-based diet? 💊
If you’re worried you’re not getting enough vitamin D in your diet or don’t get much sunlight, you can get your vitamin D levels checked with your GP! If your levels are low, then supplementing may be required

💚 the PNW Clinic team

Have you ever thought about if the way you eat is

Have you ever thought about if the way you eat is “normal”? 🤔

Growing up in a society where diet culture is so prevalent, it can be difficult to understand whether your eating pattern and choices are normal, or heavily influenced by other factors ☁️

These other factors can include rigid dieting rules, societal expectations, or always using food to emotionally cope with difficult situations 🍩

For some, normal eating come quite naturally and intuitively. For others, it can be really challenging 🍫

To put it simply, normal eating is eating in a way that 👇🏻
✨ Meets your nutritional needs
✨ Satisfies you
✨ Is flexible
✨ Is guilt-free
✨ Has a balance of healthy foods, but honours any cravings for fun foods

Eating normally is important as it helps us be flexible with our food choices, improve our relationship with food and allow us to truly enjoy what we eat - guilt free!

💚 the PNW Clinic team

Last Monday, our dietitians Kiah and Megan were ho

Last Monday, our dietitians Kiah and Megan were honoured to attend the Cobram Estate 2022 Harvest Trip at Boundary Bend, Victoria! ✈️

They were given a tour of the groves and processing plant, and gained an interesting insight into the intricate process involved in taking olives from the tree and transforming them into high quality, antioxidant rich extra virgin olive oil ✨

To top off the trip, they were treated to the wonderful company of other fellow dietitians and health care professionals, and treated to a tasty extra virgin oil inspired menu by Chef Matt Wilkinson 👨‍🍳

Thank you again Cobram Estate for having us, and a special mention to Sarah Haworth and Sian Armstrong for hosting such a beautiful event! 💖

Feeling bloated on a plant-based diet? 🎈 Bloat

Feeling bloated on a plant-based diet? 🎈

Bloating can be quite common on a plant-based diet, particularly when you make the transition! This can be because:
👉🏻 Plant-based diets are usually high in fibre. Increasing fibre suddenly can cause bloating as it can take some time for your body to adjust
👉🏻 Plant-based diets are higher in FODMAPs. Some people are particularly sensitive to FODMAPs, which can lead to uncomfortable gut symptoms, including bloating
👉🏻 You may have to eat larger volumes of food on a plant-based diet. This is because plant foods are usually lower in energy (calories), which means you need to eat more to feel satiated and have enough energy to meet your needs

Some bloating is completely normal, and means our gut bugs are doing their job! 🦠

However, following a plant-based diet does not mean you should suffer with uncomfortable bloating all the time!

Working with an experienced plant-based dietitian can help you identify what might be triggering your bloating, and how to manage these symptoms ✨

💚 You can book an appointment or free 15-minute discovery call with our expert plant-based dietitian by heading to the link in our bio

If you’re not too fussed on tofu, maybe you have

If you’re not too fussed on tofu, maybe you haven’t found your favourite way of preparing it! 👨‍🍳🌱

Tofu is an excellent source of plant-based protein, fibre, iron, potassium and other important vitamins and minerals. If you go for a calcium-set tofu, it is also an excellent source of plant-based calcium! 🦴

The best part is - tofu is incredibly versatile! Tofu comes in a variety of different textures, and as it is quite mild in flavour, it is easily marinated take on any flavours you desire 👅

Here’s some of our favourite ways to use tofu, and these are only a handful of ways to enjoy it!

If you’re not fussed on tofu, we encourage you to try something new this week and see if that changes ☺️

💚 the PNW Clinic team

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