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Gut health is one of those things we all hear about constantly – but it’s hard to figure out exactly how to attain it.

With over 50 per cent of Australians suffering from digestive problems – and one in seven experiencing distressing gastrointestinal symptoms – it’s no surprise that gut health is at the top of our minds.

As February is Gut Health Month, 9honey Coach took time to chat with some experts and get all their tips and tricks for nailing gut health.

READ MORE: A common food additive may be interfering with our gut health

Consider your intake of Tribiotics

“If you’re interested in optimising your gut health, chances are you’ve heard the terms prebiotics and probiotics before,” explains Millie Padula, Dietitian and Nutritionist.

“Prebiotics are a type of dietary fibre found in plant foods such as oats, onions, legumes and some vegetables that provide ‘fuel’ for the probiotics (good bacteria) that reside in our digestive tract. The more prebiotics we consume, the greater the amount of beneficial bacteria thriving in our gut to support positive health outcomes.

“However, it doesn’t end there. Pre and probiotics are only two pieces of the gut health puzzle!”

There is emerging research to show that some individuals may benefit from consuming postbiotics too. Postbiotics are bioactive compounds that our bodies naturally produce as part of the fermentation process in our gut.

READ MORE: Celebrity trainer reveals his number one tip for staying fit

“Ideally, we should all be aiming for a harmonious balance of pre and probiotics in our diet to support adequate postbiotic formulation, however, that isn’t always realistic. Consuming a tribiotic supplement which includes pre-, pro- and postbiotics [aka the gut health trifecta] may be beneficial for certain individuals wanting to improve their overall gut health and associated symptoms.”

Embrace mindful eating

Lola Berry, nutritionist, author and podcaster, says that breathwork is key to a healthy gut.

“It sounds weird to be writing about breath when it comes to eating and gut health I know. But you breathe about 21,600 times per day and we seem to take it a bit for granted.”

“Did you know you could control your whole mental state just by playing with your breath? Think about it, when you’re anxious your breath is much more rapid and shallow and when you’re calm and centred your breath is slow and steady and often much deeper.

READ MORE: The 5:2 diet promises to make healthy eating much easier

If you ever get some stressful news, a negative phone call or something like that try simply taking 10 deep long slow breaths. This will help to calm the sympathetic nervous system and activate the calmness of the parasympathetic nervous system.

“Now let’s take it to food. Take five or ten deep breaths, sit down, take a moment, connect with your body, then notice the smells, the sounds, the people you’re dining with. Be present, before you eat.

“This will help you understand when you’re feeling full rather than eating on autopilot or stress eating. They say it also aids digestion, so that means less bloating and feeling uncomfortable. Mindful eating is a relatively easy concept but it’s such an easy one to skip and let slide. So take the time, be present, pop your phone and laptop away while you eat and soak up your experience. Mindful eating is where it’s at.”

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Load up on fermented foods

Andrea Sharkey from KYH Nutrition is singing the praises of fermented food, including yoghurt, kefir, sauerkraut, kimchi, and miso, which all contain beneficial probiotics.

“These live microorganisms can contribute to a healthy balance of gut bacteria, promoting and improving digestion, and overall gut health, enhancing nutrient absorption, supporting your immune system and improving mood and mental health.”

“Try and include these foods in a few meals or snacks daily.”

Understand fibre and how it works

Gabrielle Newman, a nutritionist for the Fast 800 programme calls fibre a game-changer for your gut health and overall wellbeing.

“Fibre plays a crucial role in stabilising blood sugar levels, bolstering the immune system, aiding in weight management, and reducing inflammation. Additionally, fibre promotes the growth of friendly bacteria in the gut that generate short-chain fatty acids; crucial for optimal digestion and nutrient absorption, among other things. Fibre is found in fruit and veg, wholegrains, legumes, nuts and seeds.”

Eat more plants

Fiona Tuck, nutritionist, cosmetic chemist and skin expert, says to “include a diversity of plant foods in the diet to support a healthy gut microbiome”.

“Aim for 30 different plant foods per week including fruits, vegetables, legumes, whole grains, nuts, seeds, herbs and spices.”

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It may be a couple of hours after lunch when you cannot get the urge to find something sweet out of your mind.

Perhaps it’s when you are watching TV, and have to get into the car to pick up a tub of ice cream. Or, it may be trying to follow your healthy eating plan only to be constantly taunted by the desire for a fast-food meal.

We all have these food cravings, or the unrelenting drive to eat something that you know you would probably be better off not eating.

READ MORE: Celebrity trainer reveals his number one tip for staying fit

So, what causes food cravings – and more importantly how can you take control of them, especially when you find that they are derailing your diet?

What causes food cravings?

While some people may experience cravings because of a dietary inadequacy, in more cases than not, cravings are a result of programmed behaviours in which the brain has been taught to seek out a specific taste or flavour.

For example, in the case of eating sweet foods after dinner, after a few days of reaching for a sweet treat after your evening meal, it is more likely the brain will continue to seek out this flavour at a similar time of day. 

Food cravings may also be suggestive of underlying hormonal imbalance, with individuals with insulin resistance or glucose regulation issues often finding they experience sweet cravings after eating, as a result of inefficient transport of glucose to the body’s cells. 

READ MORE: The 5:2 diet promises to make healthy eating much easier

Is your diet balanced?

Food cravings are more likely to arise when your diet is not balanced – for example, eating carbohydrate-heavy meals based on bread, rice and pasta with inadequate amounts of lean protein and vegetables.

Carbohydrate-heavy diets can drive the desire for more sweet food, fuelling cravings and overconsumption of refined carbohydrates and processed sugars.

One of the easiest ways to break this pattern of eating is to consume the vegetable and salad component of any meal first, followed by protein and then any carbohydrate. Nutritionally this aids blood glucose control and will remind you of the importance of focusing on eating balanced meals and snacks throughout the day. 

Do your food patterns need changing?

If you’re routinely rewarding yourself with sweet or salty foods when you are tired, stressed or after a meal, breaking the cycle will largely require behavioural re-programming.

Often a change of environment will also help to break the association between your feelings or location, and eating a particular food.

An example of this would be scheduling a gym session or massage, or catching up with a friend some evenings so you do not find yourself in front of the TV each night and wanting to eat chocolate. 

Or, call a friend when you would usually eat something sweet, or go out for a walk after a meal – anything that shifts you out of your regular habit or routine.

A study published in the journal Appetite found that a significant number of participants lost their craving for chocolate altogether when they had to go for a walk before they could indulge.

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Does your environment need changing?

Most importantly, if your goal is to stop eating certain foods that are derailing your diet, you need to stop buying them.

One of the biggest predictors of eating discretionary or ‘junk’ food is availability. This means if there are chips, chocolate and ice cream in the house, you will eat them.

Could you have glucose regulation issues?

There is a difference between a random food craving, and finding yourself constantly searching for sweet foods and feeling unsatisfied, even after eating.

In the case of constant cravings for sweet foods, especially after you have already enjoyed a balanced meal, it may be time to schedule an appointment with your GP and make sure you do not have issues with your glucose or insulin levels, which are driving the cravings and making diet compliance challenging. 

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There are so many different ‘diets’ and eating plans out there that it can be hard to find one that works for you.

Paleo? Keto? Mediterranean? Low-fat? Low-carb?

One particular diet plan that’s been gaining popularity over the last couple of years is the 5:2 diet, which is backed by doctors and is a form of intermittent fasting.

People have praised the diet for helping them lose weight without having to give up their lifestyle or all of the things they love.

But what is it?

READ MORE: How many meals should you eat per day?

What is the 5:2 diet?

The basic principle of the 5:2 diet is to eat normally for five days of the week and then significantly reduce calorie intake for the remaining two (but non-consecutive) days.

The idea is that by having a restricted diet for only two days per week, it’s easier for most people to stick to. 

How many calories can you eat on the 5:2 diet?

On the fasting days, you usually eat about 800-900 calories, compared to eating a balanced but unrestricted number on the non-fasting days. 

READ MORE: Controversial veggie nutritionist wants you to eat daily

5:2 diet results

As well as weight loss, the 5:2 diet has been linked to other benefits. A review article published in the New England Journal of Medicine in 2019 concluded that intermittent fasting can improve:

• Thinking and memory.
• Heart health, mainly via improvements in blood pressure and blood sugar levels.
• Physical performance – young men who fast for 16 hours showed fat loss while maintaining muscle mass.
• Type 2 diabetes and obesity.
• Longevity. Intermittent fasting activates cellular processes that enhance repair and contribute to a longer, healthier life.
• Improved sleep.

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5:2 diet meal plan

Journalist and co-founder of The Fast 800 Programme Dr Michael Mosely says that the key is to make sure you’re eating a varied diet full of nutrients, every day of the week.

“One of the really important things to bear in mind, if you are trying to lose weight, is that consuming nutrient-dense foods on both fasting and non-fasting days is key,” he says.

Following an established diet plan ensures that you’re getting the necessary vitamins and minerals each day, while keeping within a calorie range that supports weight loss.

Studies that found those who followed a low-carb Mediterranean diet saw more weight lost and better long-term weight maintenance when compared to regular low-fat diets.

READ MORE: Beginner’s guide to mastering the Mediterranean diet

What happens after one month of intermittent fasting?

A 2022 literature review found that just one to two fasts, or low-calorie days, could alter sugar and fat metabolism, hormone levels, and your sleep-wake-cycle.

Individuals who took on the 5:2 diet by following the Fast 800 reported an average weight loss of 6kg in three months, while those classed as obese lost, on average, 7.3kg.

The amount of weight loss and health benefits an individual will see is dependent on many factors, though, including how much weight you have to lose, the type of food you’re eating, and your quality of sleep. 

The information in this article is not intended to serve as personalised advice. It’s crucial to consult with a healthcare professional before starting any diet, especially if you have underlying health conditions or concerns.

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With school lunchbox season back in full swing, there are plenty of parents feeling the dread of needing to pack a tasty and nutritious lunchbox for primary school-aged children five days a week.

While there are plenty of snack foods for children, there are far fewer options that offer significant amounts of protein, the nutrient that helps to keep kids full and satisfied after eating.

Rather, packets of rice crackers, biscuits, chips, juice, white wraps and sandwiches, and processed fruit options tend to dominate, which means the average school lunch contains very little protein.

READ MORE: The five foods you should be eating every single day

So, if you have hungry kids who you know could benefit from more nutritious lunchbox fillers than crackers and snack food, here are some child-friendly, yet protein-rich, snacks that offer 5-10g of protein per serve.

Lean sausage or chicken strips

While our go-to lunchbox and sandwich fillers may be processed meats – ham, turkey, salami, even devon – the reality is that processed meat is not good for the digestive system, and should be limited in the diet in general.

From a protein perspective, the overall amounts of protein in these meats are much lower than in unprocessed varieties of meat and fish.

READ MORE: Pasta cooking trick that can help you lose weight

On the other hand, a lean sausage, chicken strip, or piece of crumbed chicken will offer upwards of 10g of good quality protein per serve, and can be enjoyed on a wrap or sandwich to keep hungry kids much more satisfied than after eating a sandwich or wrap topped with a plain spread or a few thin slices of ham. 

No added sugar yoghurt

Yoghurts can be tricky, as they are either high in added sugars, or too high in protein and marketed as protein yoghurts.

There are a handful of child-friendly yoghurts in 70-100g pouches, that also contain no added sugar and 5-8g of protein per serve – these are the best options for primary school-aged children. 

Cheese and crackers

So simple, yet surprisingly nutritious, especially if you look for a pre-packaged option that has a seeded cracker or a plain rice cracker.

Or, even better, pack your own cheese slices and y grain crackers for a protein and fibre-rich snack that also contains at least 5g of protein, as well as calcium for healthy bones. 

READ MORE: The reason why it’s so hard to give your kids healthy food

Roasted fava beans

There is a growing range of kids snacks that are marketed as healthier options, or that are stocked in the health food aisle, but ultimately many of them are still biscuits, or chips or bars that are relatively processed.

On the other hand, legume-based snacks including roasted broad beans and chickpeas are much better options nutritionally, with a lot more dietary fibre and protein than rice-based snacks.

Plus, they come in child-friendly flavours, and even chocolate options which makes them appealing to both kids and adults alike. 

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Flavoured milk

Another food that is commonly assumed to be a poor choice is flavoured milk. While flavoured milks do contain added sugars, the reality is that there are far worse lunchbox fillers than a small carton of flavoured milk.

Offering protein, calcium and magnesium, they are a protein-rich option that is a much better choice than fruit juice. 

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As a clinical nutritionist, author, and founder of JSHealth, it’s fair to say Jessica Sepel is clued in on all things food and wellness.

When she started selling her brand into boutique pharmacies, she had no idea it’d go global – and now, a product is sold every 27 seconds.

Though we’re well and truly past the time for setting New Year’s resolutions, it’s never too late to get some ideas of how to ‘clean up’ our diets a little bit.

9honey Coach took a peek inside Sepel’s kitchen for our Day on a Plate series, to find our her daily meals, number one indulgence food, and the item that’s always on her shopping list.

READ MORE: The viral ‘Sleepy Girl Mocktail’ is backed by science

Breakfast

I love to make a smoothie, with added protein and probiotics, as it makes such a great nutritional breakfast, especially if you’re on the go. I have a recipe I call the Power Protein smoothie which is my go-to.

Lunch

My favourite lunch is a nourish bowl of some kind, usually salmon with brown rice & avocado!

Nourish bowls are balanced, nutrient-dense meals that let you be creative and build a satisfying dish in a flash.

READ MORE: How many meals should you eat per day?

Dinner

A one-pan recipe, always, which I have a list of on my site. They take just 30 minutes in total to make, yet are still incredibly nourishing and full of flavour.

Snacks

Greek yoghurt with berries and cinnamon is always a good snack, as it has protein to fill me up while also satisfying my sweet tooth.

If I’m on the go and don’t have time to make a snack, a JSHealth Protein Bar gets me through.

READ MORE: Yes, getting a personal trainer is worth it. Here’s why.

If you want to indulge, what’s your go-to favourite food?

Gelato all the way, or a delicious croissant on the weekends savoured with my once-daily coffee always hits the spot for me.

Embracing and living a healthy lie is all about indulging without feeling guilty – indulgence is part of a sustainable and balanced approach to wellness.

Do it mindfully, enjoy every bite, and continue nourishing your body without guilt or restriction. Joy is a nutrient too.

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Is there one food you think that everyone should include in their diet, because of how beneficial it is to health?

Brussels sprouts! A true gift from nature, these nutritional powerhouses contain antioxidants that protect our cells as well as specialised compounds that assist in detoxifying the liver, an organ fundamental to our body’s natural purification processes. 

They are also rich in fibre which is important for fostering a thriving gut microbiome and digestive wellness. 

Are you taking any different or new approaches to your health and nutrition in 2024?

This year, I’ve embraced a philosophy of balance more than ever before. It’s all about listening – truly listening – to my body’s cues and honouring its wisdom.

Moving away from any form of restrictions and rigid rules has been incredibly freeing. It’s not just about eating intuitively, but also about nurturing a more compassionate relationship with myself!

Do you have any simple tips or advice for anyone who feels like they need to eat a ‘better’ diet?

My number one tip is to embrace small, gradual changes. Instead of overhauling your diet overnight, start by making simple swaps — think whole grains instead of refined ones, or water in place of sugary drinks. 

These manageable shifts can lead to sustainable, long-lasting habits. Remember that it’s about progress, not perfection. By taking it one step at a time, you’ll find that these healthier choices soon become second nature.

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There are many, many foods that are good for us, that help to keep us fuelled, and that offer the body the range of key nutrients we all need for optimal health.

In saying that, there are a handful of foods that are so exceptionally dense in key nutrients that including them in your diet most days, if not every day, will be incredibly beneficial for your health long term. 

Add these five things to your next shopping list.

READ MORE: Pasta cooking trick that can help you lose weight

Leafy greens

All vegetables are good for us, but when it comes to skin health, anti-aging, cell health and energy regulation, leafy green vegetables offer extremely high amounts of the nutrients that protect our cells from damage, thanks to the concentrated amounts of key antioxidants they contain.

This means that we need at least one serve of leafy green veggies each day, if not two to support optimal health.

This could be a daily green juice, a salad with lunch, or a green veggie side to significantly increase your intake of leafy greens.

READ MORE: How many meals should you eat per day? A dietitian’s guide

Nuts

For heart health and weight control, it is recommended that Australians include a handful, or 15-20 nuts in their diet each day.

However, only 1 in 20 Aussies achieve this dietary goal.

Nuts offer a range of essential nutrients we find in few other foods including magnesium, zinc, and good fats. As such, many of us would benefit nutritionally by adding a handful of mixed nuts, such as almonds, Brazil nuts, pecans, and walnuts into our diet each day.

Think a few nuts with your breakfast cereal or yoghurt each day, sprinkled onto a salad at lunch, or enjoyed with some cheese and fruit as an afternoon snack. 

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Berries

It is the rich antioxidant content of all berries, but blueberries in particular, along with their relatively low sugar and calorie load that make them such as smart food addition to your daily diet.

Rich in Vitamin C, and the anthocyanins group of antioxidants which are linked to positive brain function especially as we get older, whether you enjoy them frozen or fresh, a daily serve of berries will only be of benefit to your cellular health long term. 

READ MORE: Clearing up the link between diet and inflammation

Extra virgin olive oil

When it comes to our overall nutrient intake, it is the foods we consume daily that have the most powerful impact on our overall health and well-being.

For this reason, the type of oil we reach for daily to cook with, or dress our vegetables and salad is important. Specifically, when it comes to added fats in the diet, our daily mix of fats impact the overall fatty acid ratios in the body, and it is these ratios that impact inflammation.

Rich in antioxidants which help to keep our cells healthy, extra virgin olive oil has one of the highest proportions of monounsaturated fat and the lowest proportion of saturated fat of all the cooking oils available.

Often considered a poor choice for cooking at high temperatures, the truth is that the high quality of olive oil means that it can be used in most dishes – with the exception of deep frying – and should be the daily oil of choice wherever possible.

Green Tea

While plenty of us are happy to drink tea or coffee throughout the day, it is specifically green tea that is known for its range of health benefits, especially for healthy aging and for the powerful positive impact it has on inflammation in the body.

Green tea is naturally rich in the antioxidant molecules polyphenols, and it is thought that it is these molecules found in especially high amounts in green tea that are associated with a reduced risk of developing neurodegenerative diseases such as dementia.

For this reason, if you are a black tea drinker, there are some potential benefits to be had from swapping a cup or two each day for green tea. 

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Whether you are dealing with a health-related issue that stems from inflammation in the body, or have noticed an increase in talk of anti-inflammatory foods and supplements, there is certainly much interest in content relating to inflammation.

Eating an anti-inflammatory diet is one of the most powerful ways we can manage, and reduce the risk of developing a number of short-term and chronic health conditions including fatty liver, joint pain, psoriasis, insulin resistance, PCOS and high cholesterol.

So, what is an ‘anti-inflammatory’ diet and could it help you?

READ MORE: How many meals should you eat per day? A dietitian’s guide

What is inflammation?

The term inflammation refers to a natural response by the body that occurs when there is injury or damage to the body’s cells.

When this damage is detected, there is increased blood flow to the area or organ that is damaged at a cellular level, and the body produces extra molecules to repair tissue and eliminate toxins causing the damage.

Inflammation can be experienced as a result of general immune responses repairing cells on a daily basis.

It can also come as a result of chronic disease conditions – like heart disease, fatty liver, and Type 2 diabetes – in which the body is constantly trying to mediate damage caused by excessive calorie consumption.

READ MORE: ‘I didn’t want to leave’: What it’s actually like inside an $80m gym

The link between diet and inflammation

It has been known for some time that our diet, or specifically the balance of key nutrients in our diets, can play a key role in preventing and managing the levels of inflammation in the body.

Specifically, it is the general shift towards more processed foods, and a greater intake of the types of fat that can promote inflammatory pathways that is hypothesised as one of the key reasons inflammatory conditions such as fatty liver and Type 2 diabetes have risen so dramatically in recent years.

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How to eat an anti-inflammatory diet

1) Get your fat balance right

Some types of fat increase inflammation in the body, while others actively reduce it.

The key to getting the right balance of fat is to eat your polyunsaturated, monounsaturated and saturated fats into a 1:1:1 ratio, or between 20-30g of each of these fats each day.

To achieve this ratio in food terms, an adult will need 3-4 serves of omega-3-rich food such as oily fish, walnuts, pumpkin seeds, flaxseed and chia every single day.

In addition, 2-3 servings of monounsaturated fat via avocado, almonds and olive oil will help to balance out these ratios.

READ MORE: Ten-second health check that most Aussie women don’t do

Most importantly, we need to keep our intake of saturated fat from meat, dairy and coconut products relatively low with just 2-3 serves at most in addition to eliminating as many processed vegetable oils as possible.  

2) Load up on fruits and vegetables

The brighter the colour of the fresh fruit or vegetable, the higher the antioxidant content. And the more antioxidants we consume naturally as part of our daily diet, the better it is for the health of our cells long term.

Countries with the longest lifespan and the lowest prevalence of chronic disease are known to consume 7-10 serves of antioxidant-rich fresh fruits and vegetables every single day.

Carotenoids found in brightly coloured orange and red vegetables, and lutein and zeaxanthin found again in carrots and capsicums as well as in salmon and egg yolks are two specific antioxidant-rich compounds linked to lower inflammatory markers in the blood.

READ MORE: Dietitian’s top tips for ordering healthy at a restaurant

To up your intake of all of these molecules we are talking much more fresh fruit and vegetables than you are most likely consuming.

For example, a vegetable juice with your breakfast; a large salad or serving of vegetables at lunchtime as well as ½ a plate or bowl of vegetables at night as well as a couple of pieces of fruit every single day.

And don’t forget the nutrition in your salad and vegetables will be better absorbed if enjoyed with extra virgin olive oil, another food that is exceptionally high in natural antioxidants. 

3) Cut the sugars and refined carbs

Of all the evidence out there about carbohydrate intake, the primary finding is a link between the glycaemic load of the diet and chronic inflammatory conditions including Type 2 diabetes and heart disease.

One of the easiest ways to reduce glycaemic load is to focus your diet less on heavy carb foods such as white bread, rice, pasta and sweet snacks and instead shift your focus to lean proteins such as fish, eggs, lean meat and chicken and plenty of vegetables.

Then, add small portions of good quality carbs such as legumes, grain bread and starchy vegetables to your meals.

The other key part of getting the right mix of carbs in your diet is to get serious about sugar. Liquid sources of concentrated sugars including juices and soft drinks should be eliminated entirely, as liquid sugars store fat in the liver more readily than other types of carbohydrates, and are closely linked to increased inflammation in the body.

Sugary treats such as cakes, muffins, chocolates and confectionery should also be consumed as infrequently as possible. 

5) Drink more tea

While dark chocolate and red wine are often linked to anti-inflammatory diets thanks to their relatively high flavonoid content, the truth is that there is limited evidence to show an overall benefit to inflammatory markets at this stage.

On the other hand, tea, both black and green, is linked to reduced inflammatory markets in several studies. For this reason, swapping some of your hot drinks for plain black or green tea is likely to support a specific anti-inflammatory approach to you diet.

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How many meals do you usually eat? Three square meals? Five little ones? Or, maybe you are more of a grazer, munching every hour or two rather than committing to a larger meal.

Every person is different, but there are some benefits associated with consuming nutritionally balanced, filling meals – whether you need two, five, or more each day to satisfy your nutritional requirements.

Why are balanced meals important?

Long gone are the days in which breakfast was at 7am, lunch at 12 sharp and dinner on the table at 6pm.

READ MORE: Dietitian’s top tips for ordering healthy at a restaurant

Nowadays, busy lives are more likely to see breakfast skipped in favour of coffee; a couple of snacks to take us through to mid-afternoon, lunch on the run and dinner as late as 8pm.

This general shift to consuming more calories in the second half of the day, leaving us prone to gradual weight gain over time.

For this reason, there is a lot to be said for prioritising balanced meals, rather than snacks. When we consume a ‘meal’, whether it is eggs on toast, leftovers at lunchtime or a balanced meal of meat and vegetables, psychologically we realise that we have eaten, which helps to regulate snacking through the day.

How long are your days?

The number of meals that we need each day will differ between individuals, and even on a daily basis, but as a rule of thumb, the longer your day, the more meals you are likely to need to adequately fuel your body.

For example, if you are up at the gym by 5am, a single meal at 7am is unlikely to sustain you until lunchtime. Whereas if you do not eat your first meal until 8 or 9am, you will be good to last until lunchtime before eating again.

READ MORE: Dietitian shares the snacks she’ll never buy from the supermarket

If you assume that a balanced meal or snack will satisfy you for 3-4 hours, on average most people will need 3-4 meals each day, or 5-6 for those who are more active, or who start their day especially early. 

How active are you?

One of the key things to consider when working out the ideal number of meals to include in your diet each day is how active you are, and whether you routinely exercise and burn a significant number of extra calories.

If your daily workout routine consists of a walk, you are unlikely to need any extra meals.

On the other hand, if you regularly do a high-intensity workout, as well as a decent amount of walking, and your goal is not to actively lose weight, you will need an extra 200-300 calories each day, or the equivalent of an extra small meal.

Or, in the case of wanting to gain lean muscle mass, you will need an extra 500 calories each day, or an extra meal on top of your baseline 3-4 meals each day. 

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What are your dietary goals?

The other key reason there is not a one-size-fits-all model when it comes to the number of meals is that the number of calories you need will be impacted by the goals you have for your body.

For example, if your goal is fat loss, you may need to keep your calories under control by eating 3-4 small meals. On the other hand, if your goal is to gain lean muscle mass, you may need to eat 5-6 meals each day. 

Every day will be different

While having a rough guide of the number of meals you need each day may be helpful, it is also important to remember that not all days will be the same.

Some days may be longer, and you may be more active, and as such, need an extra meal. On others, you may have eaten a lot the day before, so need fewer meals. Mixing things up is important as every day is different, and therefore the number of meals you need will differ. 

READ MORE: Healthiest road trip snacks to fuel your whole journey

What about weight-loss programs that suggest 1-2 meals each day?

The increased interest in fasting regimes has seen the emergence of a number of programs that suggest eating just one or two meals each day.

While more extreme diets may work for some, in general it is difficult to get all the nutrients we need each day when eating just one or two meals.

Always consult with your own dietitian if this is your preferred way of eating. 

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Living in a country as vast as Australia means that road trips during holiday periods are pretty much the norm.

While many of us are all too familiar with the major food stops, it also means that we need some snacks to help break up the long drives.

So, if a road trip is on the agenda in the coming months, here are some of the better snacks to help keep you alert – without ingesting too many extra unnecessary calories.

READ MORE: Dietitian’s top tips for ordering healthy at a restaurant

Chopped veggies

Maybe not the first food you think of when thinking of a snack, chopped vegetables make a perfect car snack as they do not make a mess, they are low calorie and they are the one type of food that is hard to find when travelling.

Fill up a container with chopped carrot, capsicum, celery, and cucumber for a nutrient-rich hit that you can munch on to your heart’s content.

Wraps

It may sound like a labour-intensive option, but it is actually extremely quick and easy to add some lean meat, cheese and leaves to a wholegrain wrap, cut them into bite-sized pieces and pack into a chilled lunch box.

Not only will you get a balanced mix of protein and carbs, but it will save you a lot of money and calories – especially when compared to foods you will find at service stations and fast-food outlets along the way.

READ MORE: Breaking down the most popular weight-loss diets

Cheese and crackers

There are loads of pre-packaged snacks available, but the reality is that many of them are less than ideal nutritionally.

Processed meat snacks are not good for our digestive system and are high in fat and salt, trail mixes that contain dried fruits are high in sugars, and there are plenty of processed biscuit and dip packs that contain more calories than an entire meal.

One pre-packed snack option that is a good option is cheese and crackers, especially if you seek out better quality cracker options. Portion-controlled, tasty, and offering protein, a pack of cheese and crackers along with some chopped veggies will help to keep you satisfied for a couple of hours before your next meal stop. 

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Coffee

On long road trips, a stop every couple of hours is crucial to ensure you keep focused and alert if driving, and to also stretch your legs and get the blood pumping.

However, on these stops it can be tempting to pick up high-calorie snacks like lollies and chocolates at service stations. Instead ordering a hot drink like a milk-based coffee or tea will ensure you have something to sip on while drinking that is calorie-controlled and may even aid focus and concentration.

Sugar-free lollies

Long gone are the days when it was acceptable to suck on various sweets for an entire 10-12 hour road trip, but the good news is that there is a growing range of sugar-free candy options including mints, gum and gummy lollies that can give you all the sweetness you need to break up the hours, minus any extra sugar or calories.

Just watch how many you do indulge in, as too many can cause tummy upsets. 

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Are you trying to eat healthier this year?

When it comes to New Year’s resolutions, a diet overhaul is usually top of the list. But while things can start promising in January, often by February or March, it’s easy to fall off the wagon.

It’s easy enough to eat healthy at home, but as soon as you go out to eat, it feels impossible to continue on the ‘healthy choices’ train.

However, there are some things you can do to still enjoy a nice meal out, while not abandoning your goals.

READ MORE: Halle Bailey welcomes son after secret pregnancy

According to a study by OpenTable, while 58 per cent of Aussies say that eating healthier is a priority for 2024, nearly half anticipate they will revert to their regular eating habits within three months.

To make things a little easier, the restaurant reservation platform has compiled a list of dining options in Australia that offer healthy bites.

They found that 93 per cent of Australians are willing to spend more when dining out if it means they can treat themselves to a healthier meal. 

But how do you look at a menu and decide what is actually a healthy choice?

To help Aussies make more informed choices while dining out, dietitian Susie Burrell has come up with some simple tips to keep in mind while reading a menu.

READ MORE: Laura Henshaw exposes mistakes newbie runners make every New Year

1. Grilled is good – Ditch the deep-fryer and embrace the grill, especially for your mains. Grilled proteins like seafood or chicken can pack incredible flavour, while also being nutritious.
2. Sides can be sensational – Adding the humble side of vegetables or salad to your main is the key to maintaining a balanced diet. Be sure to order dressings on the side so you can choose how much to add to your meal.
3. Portions, portions, portions – Size can make all the difference, so when you can, opt for lighter, smaller portions, like ordering more entrees rather than another main.
4. Delicious and nutritious – Sashimi can be a great healthy option for dining out, as it is rich in protein and Omega-3 while also being versatile.
5. Don’t be afraid to indulge with intention – We all love to indulge once in a while and there’s no reason you can’t. But when treating yourself, try swapping out the burger bun for a lettuce wrap, or even go bunless so you can indulge smartly.

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Of course, you don’t have to eat ‘healthy’ every time you go out. If a giant plate of lasagne covered in cheese from your favourite Italian place will make you happy, then go for it.

The best way to make resolutions stick is to give yourself grace and leeway.

If you do want to have a fun night out with mates, while still keeping your diet on track, OpenTable has made a list of the top restaurants around Australia that have a great number of healthy choices on the menu.

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