Maintaining a healthy diet over Christmas

by Steffani on December 10, 2018

I don’t know about you, but the Eat Smart team are so excited for the Christmas period this year. We have two beautiful new little Eat Smart babies to celebrate, and families to spend time with. But the one thing we are being asked at this time of year before we get a break is “how to I maintain my weight over Christmas?”

The Christmas period can be full of parties, end of year celebrations and many family gatherings, so we have put together our top tips to maintain weight over Christmas. And that is the key, we aren’t suggesting you try to lose weight over the festive period, but maintain the amazing changes you have made throughout the year.


Tip number 1: The festive season is 4 days.

That’s right – we know most of us celebrate for almost a whole month, but it is actually 4 days – Christmas Eve, Christmas Day, Boxing Day and New Years. If you can choose one delicious treat food on each one of these occasions – then you aren’t doing much damage at all!


Tip number 2: BYO a healthy plate.

If you are going to a family gathering, where you know there will be plates and plates of not so nutritious food, take a “safe plate” which you know you can snack away on if there is nothing appropriate for you. This plate might have some fresh cut up veg, fruit, dips, some nice cheese and some thinly sliced Christmas ham. These plates often look beautiful with all the colour, so are actually quite a crowd pleaser!


Tip number 3: Move your body!

Now, we definitely aren’t saying you need to be pounding the pavement on Christmas morning before the kids get up, though let’s get some exercise in most days over the holidays. This could be a great opportunity to get in some family fun activity, maybe the kids got some scooters or a new bike for Christmas, this is the perfect opportunity to chase them around the park! If you are catching up with a friend over the holidays, why not do a walk and talk to your favourite coffee shop (this my friend, is the best of both worlds!). With some time off together, this may be a good time for you and your partner or a friend to start some good exercise habits for the new year!


Tip number 4: Don’t go crazy on the alcohol!




Okay, at Eat Smart, our motto is “Real. Life. Results” so I am not here to tell you no alcohol over the silly season! Enjoy this time for a social drink with friends and family. Though here are some basic tips – Steer clear of those creamy cocktails, they are loaded with calories and saturated fat. Go one-for-one with a water, it is important to keep hydrated in this hot Australian summer! If spirits are more your go, try mixing with a sugar free mixer or mineral water.  Lastly, choose your occasions in the week. Aim to drink alcohol no more than 3 days in the week, and plan out when these are going to be. Having a plan, makes it easier to get through the social occasions!

If you would like to check in for a nutrition assessment and get organised for a healthy new year, contact us at one of our Gold Coast or Brisbane locations.

Happy Holidays!



Seasonal Fruit and Vegetables for an Aussie Summer!

by Danielle on November 21, 2018

Get ready for some AMAZING fruit and vege during summer!

Why do we love seasonal fruit and vege?

-      TASTES GREAT– when fruit and vege is in abundance and picked at it’s peak, you can bet it will taste a lot better than if it has been stored for some time or has travelled from the other side of the world

-      BETTER FOR YOU– when fruit and vege is fresh it absolutely has greater nutritional value. Antioxidants such as vitamin C, folate and carotenes can decrease quite rapidly with storage and/or transport, so the fresher the better!

-      SUPPORTS LOCALS– Supporting locals is a “feel-good” experience. Not only are we helping out the people in our community, it is often cheaper to buy from smaller shops or farmer’s markets and they produce is so much fresher. Also, the kids can’t pester you for a chocolate when you’re at the checkout! BONUS!

-      NATURAL SUPPORT FOR YOUR BODY – Seasonal fruits often help nourish us with the vitamins we need through different times of year. Citrus fruits are often best in winter and the vitamin C can help with keeping that cold/flu away. Likewise, the beta-carotenes in stone fruit (hello summer!) can help protect again sun damage (yes you still need to slip, slop, slap!). 


Of course, some fruit and vege are available and in season all year round – take kiwifruit for example or lemon.


Brisbane and QLD seasonal fruits: 

Summer fruits: 

  • Red apples
  • Green apple
  • Apricots
  • Avocados
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Figs
  • Red grapes
  • Green grapes
  • Lychees
  • Mangoes
  • Nectarines
  • Plums


Summer vegetables:

  • Broad beans
  • Green beans
  • Many vegetables are available all year round, so not really seasonal – which is fantastic!

Of course, there are other fruit and vege in season in other parts of the country, so if you don’t mind your produce coming from another Aussie town, there are more options!



Tackling afternoon tea for tiny tots!

November 14, 2018

Afternoon tea can be a time where you might find your little one is “HANGRY!”. They’ve had a huge day at school or day care where they’ve burned a lot of energy and perhaps were too excited or too engrossed in what they were doing to eat all of their morning tea and lunch.   [...]

Read the full article →

How to ‘Eat Smart’ for Dance

October 23, 2018

Being a dancer is physically demanding so what you eat and drink is incredibly important. What you eat and drink will affect how well you rehearse and perform. Optimum nutrition will keep you well fuelled, in shape, healthy, hydrated, focused and alert but most importantly safe! As a dancer, if you have below average nutrition [...]

Read the full article →

Vitamins and Supplements

September 27, 2018

Vitamins and Supplements There are so many different vitamins and supplements on the market these days. So what brand or dosage do you buy? Do you buy a multivitamin and just hope it’s got everything you need in there? Or do you get a separate calcium, vitamin D, vitamin A, iron etc.?   First things [...]

Read the full article →

Inflammation – Can your diet help?

September 11, 2018

Inflammation can occur on your skin, in your joints and other areas within your body. It is a process where the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.   In some cases, the body’s immune system triggers an inflammatory response when there [...]

Read the full article →

Finals Fever – how to prepare for the biggest games of the season!

September 3, 2018

Fuelling your body for competition leading up to finals is when athletes really need to be in their peak performance. Coming to the end of the season after months of high training loads, long weeks and then nerves starting to set in coming close to finals it is important to focus on nutrition to get [...]

Read the full article →

Mindful Eating

August 16, 2018

Mindful eating   Mindfulness is a real trend at the moment, and for good reasons! Mindfulness has proven benefits for mental health, stress management, even professional and sporting performance. It can also help to improve our relationships with food and our bodies by allowing us to reconnect with our senses, our internal signals or hunger [...]

Read the full article →

Nutrient Rich Breakfast Biscuits

August 7, 2018

Nutrient Rich Breakfast Biscuits Serves 12   Ingredients 1 cup rolled oats ½ cup almond meal ½ cup shredded coconut 1 tsp ground cinnamon ½ tsp baking powder ½ tsp baking soda ½ tsp salt 2 large eggs ¼ cup coconut oil 1/3 cup peanut butter 1/3 cup maple syrup 1 tsp vanilla bean paste [...]

Read the full article →

How to feed your children

August 1, 2018

When we are used to feeding adults and a little one comes along, we are often a little out of our depth. What do you give them? How much do you give them? Are there certain foods you should avoid giving them? What foods are better than others? My child only eats beige food… what [...]

Read the full article →