Melanie McGrice

Melanie McGrice

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Melanie McGrice is one of Australia’s best-known dietitians. She is a highly respected author of ‘The Pregnancy Weight Plan’ and co-author of several papers published in peer-reviewed scientific journals. An experienced media presenter on health, nutrition, and dietary issues Melanie is passionate about educating Australians to eat well, appreciate good food and maintain a healthy lifestyle. Join her free nutrition and wellbeing network at: www.melaniemcgrice.com.au
Melanie McGrice

Latest posts by Melanie McGrice

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Gut Health

Well, I’m writing today from sunny Brisbane. I’m up here for a dietitian conference and having a great time catching up with colleagues.

One of the main topics we’ve been discussing is gut health… and I have a ‘gut feeling’ that you’ve got questions about this important topic.

One interesting study that we discussed found that gut dysbiosis (having an unhealthy bacterial microbiota) is linked to over 70 different diseases, yes 7-0! It’s so important!!!

Optimising your gut microbiome at any time but particularly when you’re trying to conceive, pregnant or breastfeeding is… like all nutrition… THE most important time to be getting this right.

One of the best things that you can do to improve your gut microbiota is to start increasing your intake of plant-based foods. The golden rule is to aim for at least 30 different types of plant foods each week. SO, have you met YOUR 30?

This week, try to include these 30:

  1. Blueberries
  2. Banana
  3. Nectarine
  4. Apple
  5. Kiwifruit
  6. Pasta
  7. Couscous
  8. Brown rice
  9. Bulgur
  10. Rye
  11. Eggplant
  12. Broccoli
  13. Sweet potato
  14. Carrots
  15. Capsicum
  16. Chickpeas
  17. Lentils
  18. Lupins
  19. Peas
  20. Borlotti beans
  21. Chia seeds
  22. Sesame seeds
  23. Pumpkin seeds
  24. Sunflower seeds
  25. Flaxseeds
  26. Cashews
  27. Walnuts
  28. Brazil nuts
  29. Pinenuts
  30. Almonds

There are some great plant-based recipes on the Melanie McGrice website – click here>> to see all recipes.

I’ll share this one here as it is really good!

Roasted Vegetable and Quinoa Salad

Ingredients: 

2 cups quinoa
2 carrots, peeled and chopped
½ sweet potato, peeled and chopped
2 zucchinis chopped
1 red capsicum, chopped
1 large beetroot, chopped
1 red onion, chopped
1/2 lemon, juiced

Method:

Preheat the oven to 180C.
Cook the quinoa according to the packet.
Place all the vegetables on a baking tray, drizzle with some olive oil and cook in the oven for 15-20 minutes or until cooked through and roasted.
In a bowl combine roasted vegetables with cooked quinoa. Finish with a drizzle of lemon juice over the top.