Scope Nutrition

Friday Foodie:

CRUCIFEROUS VEGETABLES
These are great winter vegetables. They include broccoli, Brussel sprouts, cabbage, cauliflower, kale and turnips.
These vegies contain substances that are thought to protect again cancer.
While these veggies grow in all different colors, shapes and sizes, they share several nutritional benefits.
Health benefits
Most cruciferous veggies are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are an excellent source of vitamins A and C.
They’re also rich in phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer.
Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.

So google www.livelighter.com.au for some great recipes using these vegies to get your daily dose of vitamins, minerals and phytonutrients!

The Dietitians at Scope Nutrition assist clients with gut issues or intolerances, those with a cancer diagnosis and also give general healthy eating advice for all the family
We also assist weight management and cardiovascular health
So make an appointment today with Scope Nutrition
https://www.scopenutrition.com.au/

GREAT BREAKFAST IDEAS🍌🍍🍓
Its school holidays and the kids are wanting something different for breakfast…. Look no further than some recipes from our friends at live lighter…
https://livelighter.com.au/Recipe
Get into their website and type in breakfast for stacks of great healthy breakfast options, hot and cold. Even your children can join in the cooking.🥚🍳🥞
Bon appetit

Friday Food of the Week:
Banana Brilliance! 🍌🍌

I admit I’m a banana fan!
Why wouldn’t you be? Check out the table below for some great facts on bananas… 🍌

Eat bananas fresh. They are great in fruit salads or as an accompaniment to meat and curry dishes. Freeze them if overripe and then use them mashed in cakes, muffins and smoothies… or freeze them on a stick for a great sweet treat.
Remember that fruit is good for you, so have a variety in your diet. That way you are consuming a wide variety of vitamins, minerals and phytochemicals which can assist in keeping you healthy. 🍌🍎🍐🍉🍓🍌

Check out www.livelighter.com.au and https://australianbananas.com.au/Recipes for great banana recipes!

Wednesday Word of the Week
IRON 🥩🥚🥦🥜
Welcome to the Wednesday word of the week. Today we will be taking a closer look at our good friend, Iron.
Iron is an important dietary mineral that transports oxygen around the body. It is stored in haemoglobin which is found in red blood cells.
If you don’t have enough iron, your levels may be low. You may feel tired and lack stamina, have pour concentration and an increased risk of infection. Stay healthy and eat a range of iron rich foods each day,
Iron in food:
There are two types of dietary iron.
1. Haem iron (from animal foods)
2. Non-haem iron – from plant foods known as heme and non-heme.
HAEM IRON 🐔🐄🐑🥚🥩
Animal sources of food, including meat and seafood, contain heme iron. Heme iron is more easily absorbed by the body.
NON- HAEM IRON 🥦🥜🥪🍞
Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains.
Remember
While it can store iron, your body can't make it. The only way to get iron is from food.

If you believe you are struggling with iron deficiency, make an appointment to discuss your options with us! https://www.scopenutrition.com.au/contact-us/

As we move into mid-Autumn and school holidays, let’s look at some great ideas to have your meals and snacks sorted. Both links below are to the healthy food guide website. 🍂🍁🍌🍉🍇

Firstly, stock your pantry with great food
https://www.healthyfoodguide.com.au/sites/default/files/Pantry-checklist-and-meal-ideas.pdf

Secondly, are you needing some meal ideas?
Check out the link below to great meal starter ideashttps://www.healthyfoodguide.com.au/sites/default/files/Meal-starter-ideas.pdf

These meals are versatile and economical…. And the kids can join in with the cooking too!
If you have these pantry staples you can make over 14 dishes.

The healthy food guide and live lighter websites have hundreds of free healthy meal and snack ideas to choose from. So, get cooking and enjoy yourselves! 😀😁

www.healthyfoodguide.com.au