Hi there and welcome to my nutrition blog.
My name is Mattea Palombo. I'm the Dietitian here at Saltfleet Clinic and the director of Adelaide Nutrition.
I'm very excited to be starting this blog for you to read. I thought I'd start it by telling you a little bit more about myself and a few things I've learnt along the way working as a Dietitian.
Nutrition is something I am extremely passionate about. I have been a Dietitian since 2014 and it has been an interesting journey so far. I have learnt so much. I practice what I preach and am always looking to keep up to date with the latest research to help my clients achieve their goals. I believe in moderation and flexible, plant based eating that includes 90% healthy foods and 10% treats.
The balance I have found in my own eating and exercise routine leaves me feeling healthy, energetic, happy and positive. My aim is to help my clients find that balance and feel the same.
Here are a 5 KEY THINGS I've learnt during my Dietitian career so far:
1. Fad diets don't work long term. Diets like Keto for example are not evidenced based AND are restrictive (Eg they cut out whole food groups). Due to their restrictive nature they are not maintainable and when you go off the diet, your weight starts to increase back up slowly above your starting weight resulting in a YOYO dieting cycle. Find balance in your eating by working with an Accredited Practicing Dietitian (APD). Remember moderation is key.
2. Breakfast is essential. It really is true when they say breakfast is the most important meal of the day. Those who skip breakfast or even lunch for that matter are more likely to overeat later in the day and reach for unhealthy snack foods at 4pm.
3. Balanced meals matter. Are you putting vegetables/protein AND Carbohydrate on your lunch and dinner plate? This is so important to help you feel fuller for longer and get all the nutrition your body needs.
4. Restriction leads to binge. Those who try to restrict certain foods such as chocolate/chips/takeaway/biscuits and cakes tend to eventually binge on them. My suggestion is to remove any restriction you have on certain foods in your mind, listen to your body and ask yourself what food you really feel like. If its some chocolate, then eat it and enjoy a small portion of it without guilt. Remember moderation is key. 90% healthy, 10% treats.
5. Carbohydrates are not the enemy. Carbohydrates such as fruit, whole grain bread, cereal, rice, pasta and potato provide us with energy, B vitamins and fibre needed for a healthy gut micro-biome. Portions are key though and recommended intakes for each person vary. Book in with an APD for a more individualised plan to find out how much you should be consuming each day.
I hope that you enjoyed my first blog today. I will continue to add and build on the information I provide for you across the year. If there is anything you are interested in knowing more about please don't hesitate to reach out and let me know.
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Happy Flexible Eating!