Conflicting health messages driving Aussies nutty


By Susie Burrell

Leading Australian dietitian Susie Burrell says that healthy eating does not have to be difficult; instead, it’s all about sticking to the basics and not getting caught up in fad diets or miracle superfoods.

“On a daily basis people are inundated with information on what and what not to eat. Every week there’s a new diet or weight loss program but the issue is that many of them are completely unsustainable,” she says.

“If we simply keep in mind that any natural food will be a healthy choice and that healthy eating or weight loss doesn’t mean you must only eat kale and drink green juices all day, we could make a big improvement to the way we eat.

“For example, foods like peanut butter that contain no added sugar are a natural source of good fats, protein and a number of other key nutrients including potassium and magnesium.

This means if you’re enjoying peanut butter on good quality bread for breakfast, you’re already starting your day with a good source of fibre and protein, fuelling you for the day ahead.”


1. Be sustainable with cost, time & flavour

Make positive dietary changes that are sustainable. You’re never going to stick to a diet that’s too expensive, too hard or you don’t actually enjoy eating.

2. Less is best – keep it natural

Eating a diet of predominately natural foods like fruit, nuts and veggies means you’ll avoid most problem foods like sugar, bad fats and preservatives. Use herbs, spices and natural spreads to spice things up!

3. Don’t forget the good fats

Enjoying 2-3 serves of healthy fats each day via nuts, seeds, oily fish and olive oil is a key step in achieving optimal dietary balance to help keep our cells healthy and fight inflammation in the body.

4. Snack smart

Look for filling, nutrient rich snack food options such as veggie sticks or wholegrain crackers with nut spread or yoghurt with fresh fruit to avoid filling up on poor quality snacks like chips, cakes and biscuits.

5. Make the veggies taste good

The better fresh foods taste, the more you and your family will eat. So, if your kids are peanut butter fiends but not so thrilled about broccoli or beans, try adding these veggies to a homemade peanut satay sauce.


These are Susie’s go-to snacks at the moment. They’re easy to make tasty treats which have no added sugar, lots of protein and fibre and keep the kids very happy!


  • 2 mashed bananas
  • 1 cup Mayver’s Protein+ Peanut Butter with Hemp seeds (Hemp provides additional protein and nutrients)
  • 1 cup oats


  1. Blitz together in food processor
  2. Roll into balls and roll in coconut
  3. Put in fridge for two hours to set

Mayver’s creates the tastiest, healthiest 100% natural nut spreads that kids can’t get enough of. Available at Coles, Woolworths and health food stores.

For recipe inspiration head to

Peninsula Kids – Winter 2019


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