Nutrition advice: Foods you should eat

Jenelle Croatto APD

Jenelle Croatto APD

It genuinely brings me great happiness to talk all things food and nutrition.  

My ultimate aim is to help others find health and to enjoy food without any guilt, so it’s for this reason that I’m becoming increasingly bothered by the way media portrays nutrition information.

It’s high time we refresh the language we use around nutrition. To kick-start the positive food vibes, let’s take a look at some delicious wholefoods we should be eating more of. Oh, and in case you’re wondering: sugar is not toxic!


These nutritional powerhouses are a great source of fibre, healthy fats and many essential nutrients. Research shows that we can reduce our risk of heart disease by 30 to 50 per cent simply by eating a handful each day.


Rich in plant-based protein, folate and minerals (iron, zinc and magnesium), legumes certainly pack a nutritional punch. They also contain remarkable amounts of soluble fibre, which works wonders for managing cholesterol, satiety, blood sugar levels and nurturing the growth of gut-friendly bacteria in your intestine.  


Salmon offers an excellent source of the heart friendly, mood boosting, anti-inflammatory omega-3 fats. Enjoy salmon (or other oily fish) at least twice a week to reap the benefits of this natural wonder food.


Not only are eggs a terrific source of high quality protein, they contain impressive amounts of vitamins, minerals and two carotenoids, lutein and zeaxanthin, which a play a crucial role in eye health and can reduce your risk of macular degeneration.


Oats are rich in beta-glucan, a cholesterol-busting soluble fibre that also helps to improve digestive health. They are also low GI, which means they’ll fill you up and prevent big spikes in blood sugar levels. Old-fashioned oats are a time-honoured breakfast staple, try tossing a handful of oats into cake, muffin and pancake batters for a simple fibre boost.


To supercharge your health, eat a variety of colourful vegetables and fruits every day.

  • Ms Croatto is an accredited practicing dietitian


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