Your A to Z guide on nutrition facts and healthy eating tips

When it comes to healthy eating, there’s a world of conflicting advice. Here, the experts dish up an A to Z of nutrition facts and tips worth knowing about.

Between never-ending food fads and conflicting social media advice, the world of nutrition can be somewhat overwhelming to navigate.

Perhaps you are attempting to act on every bit of advice all at once; or maybe you are tempted to give up the notion of healthier eating even before you start.

Dietitian and Nutrition For Living founder Annabel Johnston recommends adopting a slow, realistic approach.

“During moments of overwhelm, remember even minor adjustments to your diet can have a significant impact on wellbeing,” Annabel says.

“Instead of striving for perfection, focus on small and sustainable changes.”

To help you cut through the confusion, experts dish up the facts on nutrition and share their top tips for healthy eating, in this easy-to-digest guide:

Antioxidants

Think of antioxidants as tiny but mighty superheroes, fighting to protect your body from “free radical” molecules that can cause health issues if left unchecked.

Some examples? “Vitamin E — found in nuts, seeds and plant oils — protects cell membranes from damage and supports immune function and skin health,” Annabel says.

“Polyphenols — in fruits, vegetables, tea, coffee and some herbs and spices — are also potent antioxidants that support overall wellbeing.”

UK research published in 2023 found the equivalent of a daily handful of blueberries helped to improve memory and lower blood pressure in study participants, thanks to polyphenols.

B12

While all the B vitamins are important, it is worth putting one in particular on your radar.

“B12 is essential for red blood cell formation, neurological function and DNA synthesis,” nutritionist Amy Savage says.

Because animal-based foods such as meat, fish, eggs and dairy are key sources, people on a plant-based diet can risk running low in vitamin B12.

Touch base with a healthcare professional to make sure you are getting what you need.

Climatarian diet

This foodie approach has the planet at heart.

“Embracing a climatarian diet involves prioritising plant-based foods, choosing locally sourced and sustainably produced options, and reducing consumption of animal products,” Annabel explains.

“Opt for seasonal produce too, which reduces the carbon footprint associated with transportation.” Try fennel, leeks and pumpkin for delicious August picks.

Digestion

Consider this a leading skill on your anatomy’s resume.

“Digestion describes the process of breaking down food to prepare it for absorption into the body,” Annabel says.

“This happens both physically — when we chew, for example — and chemically via enzymes.

“Supporting digestion ensures the proper absorption of nutrients and elimination of waste.”

Do yours a favour by staying hydrated as well as chewing slowly and thoroughly.

“Aim for 30 times per mouthful,” Annabel says.

Edible insects

Bugs are a big future business, with the value of the edible insect market predicted to rise by nearly 29 per cent every year from 2023 to 2033.

“Insect farming is a greener option compared to some traditional farming,” Verde Nutrition Co dietitian Amanda Smith says.

“They’re generally rich in protein and a good source of healthy fats, iron, zinc and various vitamins.” Intrigued? Watch out for creepy-crawly offerings, from cricket protein powder to roasted mealworms.

FYI, folks with shellfish allergies can react to insects due to similarities between the two.

Frozen fruit and veggies

In a face-off between the crisper and freezer, the result might surprise you.

A US study published in 2014 found the vitamin content of frozen fruits and veggies was on a par with (and occasionally higher than) fresh counterparts.

“They’re often picked and frozen at the peak of ripeness, which helps to preserve nutrients,” Amy notes.

“Whereas fresh produce can lose some nutrients during transportation and storage.”

Enjoy the best of both worlds based on cost, convenience and the season.

Genes

Personalising our nutrition based on our genes is an exciting watch-this-space movement, with companies already offering DNA tests to analyse nutrient metabolism and more.

“It certainly holds promise,” Amanda says, “but we need a better understanding of how our genes interact with foods before we can be certain about the accuracy of dietary interventions based on genetics.”

For now, she adds, your best path to a personalised plate is seeking advice from an expert who will consider your goals, lifestyle, health history and food preferences.

Herbs and spices

Getting acquainted with a variety of herbs and spices can make a world of wellbeing difference.

Just one teaspoon daily may positively impact your gut microbiome, 2022 US research reveals.

“Fresh parsley is a good source of nutrients such as vitamins A and C,” says Amy, who loves mint, cinnamon and cumin too.

She adds: “A teaspoon of the latter provides approximately 1.4mg of iron, around 7 per cent of the recommended daily intake for women under 50.”

Iron

Look to the likes of meat and legumes for this all-star mineral that helps oxygen to travel around your body.

The problem? About a third of the global population are iron deficient, with those who menstruate at particular risk.

Symptoms range from fatigue to poor concentration, so it is worth talking to your GP if you have concerns.

Pairing iron-rich foods with a source of vitamin C — think fresh tomatoes or a squeeze of lemon juice — can boost its absorption, Amy says.

Joyful eating

“Finding joy and pleasure in food is so important for building and maintaining healthy habits,” Amy says.

“It’s not about feeling deprived or restricted.”

Aim for a mindset of what you can add to your diet — extra beans in a stew or a side of veggies with that parmy — rather than cut out.

Ditch cutlery every now and then too.

A 2020 US study suggests touching food with our hands can make it seem tastier and more satisfying. Tacos, here we come!

Kimchi

The Korean vegetable dish falls into a line-up of fermented foods (think kefir and sauerkraut) hailed for their gut-boosting properties.

“It’s due to their rich probiotic content,” Annabel says.

“Probiotics are beneficial bacteria that promote a diverse microbiome, which is crucial for physical and mental wellbeing.”

A word before you dig in — fermented food can trigger gas and bloating for some, so Annabel recommends starting small and gradually increasing your intake as your body tolerates it.

Lion’s mane mushroom

A University of Queensland team recently discovered an active compound in this edible mushroom that could help support cognitive health.

More research is needed but if you are considering an adaptogen product, Annabel advises talking to a health care professional to make sure it is suitable for you.

Microgreens

Microgreens are simply the younger versions of greens and herbs you already know and love, from kale and broccoli to coriander.

And despite their compact size, they pack a powerful nutritional punch.

“Not only are microgreens high in vitamins, minerals and antioxidants, they’re often more flavourful than their mature counterparts,” says Amy, who nominates pea shoots and radish microgreens for
a fresh, light addition to dishes.

Nutritional psychology

The link between food and our minds is a whole new frontier of exploration.

“The intersection of nutrition and mental health is fascinating because it highlights the profound impact of diet on brain function and emotional wellbeing,” Annabel says.

“Even now, simple adjustments — like prioritising wholefoods rich in antioxidants, omega-3 fatty acids and probiotics — can support a healthier mind.”

Omega-3s

Abundant in oily fish, walnuts and flaxseeds, these fatty acids have a solid reputation for their heart health benefits.

But they might support your hay fever efforts too.

“Some research suggests certain foods may help with managing symptoms,” Amanda says. “Omega-3s have been associated with a lower risk of allergic sensitivity and hay fever.

“They’ve also been shown to potentially reduce the narrowing of the airways that can occur with some seasonal allergies.”

Postbiotics

You may have heard of probiotics (beneficial bacteria found in the gut and some food) and prebiotics (a fibre that feeds good bacteria in the gut) but what about postbiotics?

They have the nutrition world excited for a reason.

“Postbiotics are beneficial substances produced after the digestion of prebiotics and fibre-rich compounds by probiotics,” Annabel explains.

“They include short-chain fatty acids, vitamins such as B and K, amino acids and antimicrobial peptides, which support gut health and wellbeing.”

Dial up your intake by enjoying a variety of prebiotic and high-fibre foods, from legumes to wholegrains.

Quiet time

Taking a mealtime moment of peace and quiet is a boon for body and mind.

“Eating mindfully means being present and enjoying our food without distraction,” Amanda notes.

“It helps us to distinguish between true physical hunger and non-hungry eating — from stress or boredom, for example — while supporting digestion and a healthy relationship with food.”

Practise eating slowly and without digital distractions (bye, doomscrolling), noticing the tastes, smells and textures of your food and tuning into when your body feels satisfied.

Ready meals

With the value of Australia’s ready meal market tipped to approach $2.5 billion by 2030, it is no wonder navigating the choices can feel like a minefield.

Thankfully, Amanda has some green flags for making quick nutritious decisions.

“Look for less than 400mg of sodium per 100g and more than 20g of protein per serve to leave you feeling satisfied,” she advises.

“You also want at least 5g of fibre per serve — ideally 10g — and some colour via a few different vegetables.” Bon appétit!

Seaweed

Talk about a nutrient powerhouse!

“The nutrient composition of a seaweed varies by where it’s from,” Amanda says.

But in general, she notes, seaweed offers a wave of nutrients, including folate, magnesium, thyroid-supporting iodine, and riboflavin for skin, eye and nervous system health.

Dive in by adding wakame to poke bowls, spirulina or chlorella to smoothies, and roasted seaweed snacks and seasonings to your desk drawer.

Taste

Did you know the average adult has thousands of taste buds on their tongue?

And all of those receptor cells, combined with your sense of smell, work together to send taste information to the brain.

If you’ve ever wondered why you hate the taste of mushrooms or dislike anchovies on pizza, it is likely all related to your taste preferences.

The good news is you can change your preferences. Try consuming small portions of the food frequently to build a liking for the taste, or eating it when you are hungry as you will be more willing to dig in when you are ravenous.

Underfuelling

“People not eating enough, whether intentionally or unintentionally, is something I see every week in (the) clinic,” Amanda notes.

“Underfuelling — especially for long periods of time — can result in low energy availability, where there isn’t enough for your body to function at its best.”

Signs of low fuel include: tiredness and fatigue; gut woes; low mood; getting sick more often, or taking longer to recover from illness and injury; and an irregular or absent menstrual cycle.

Check in with your GP, dietitian or health care professional for advice.

Value

Not-so-fun fact: 62 per cent of Australians cited the price of groceries as their biggest concern amid the cost-of-living crisis, in a recent survey.

“Buying seasonal fruit and vegetables is a great way to keep costs down,” Amy says.

“Purchasing your protein choices in bulk and freezing can also be helpful, while healthy foods such as legumes and brown rice go a long way and are extremely cost effective.”

Consider only using your phone to check your list when shopping – research published in 2019 found becoming distracted by texting or emailing in the aisles can spell more unplanned purchases.

Waste less

“Planning meals can significantly reduce food waste, as you only buy what you need and there’s less chance of fresh items being left to go off,” says Amy, who recommends getting creative for longevity.

“When bananas start to brown, I’ll use them to make muffins and banana bread, or peel, slice and store them in the freezer for smoothies.”

Try making stock with vegetable scraps or using wilting herbs to infuse flavour into olive oil.

Check out ShareWaste too. This free online platform connects people who want to recycle food leftovers with composting neighbours.

Xanthan gum

You might not know this versatile food additive by name, but chances are it has made a cameo in your cupboard.

“Xanthan gum is used as a thickener or stabiliser in baked goods and can be a good gluten-free option,” Amy says.

The caveat? “It may cause digestive issues for some people, but research shows side effects tend to occur with higher doses of 15g or more,” she notes.

Yoghurt

Your go-to arvo snack is rich in protein, calcium and more, but it is smart to play label detective.

“There’ll always be some sugar in yoghurt due to the milk sugar lactose, but we ideally don’t want added sugars,” Amanda says.

“If needed, look for one with a natural sweetener like stevia.”

She also recommends high-protein and traditional Greek (not Greek-style) yoghurts for something more filling.

Save a spoon for after pizza night — science suggests yoghurt has the potential to neutralise garlic breath thanks to its protein content.

Zinc

“Zinc is crucial for bodily functions including immune support and wound healing,” Annabel says.

“Foods like oysters, red meat, poultry, beans, nuts and dairy can help to meet your daily needs.”

As with iron, team zinc-rich foods with a source of vitamin C to enhance its absorption.

Written by Alex Davies.