Expert Advice On How To Eat Well & Feel Great!

Expert Advice On How To Eat Well & Feel Great!

We are constantly bombarded with health and wellness messages, from health fads to the latest diets. It’s refreshing when you hear a realistic and honest approach to nutrition and how to make it work for you. 

Anthony Meade, Sports Dietitian at Wakefield Sports Clinic has worked with AFL teams, Olympic athletes, Adelaide United and countless recreational athletes and here he shares with us his tips on fueling your body to get the best performance from it.

Anthony, you have some fantastic advice for all types of athletes, however you shared that the fundamental basics for anyone’s day is five serves of vegetables, two serves of fruit and a least 2 L of fluid, mostly water. A number of our customers are time poor, which is one of the reasons we cook for them, what are your tips for eating well?

"The single best tip is to have a plan but not necessarily one that is too rigid and locks you in. For example it can be as simple as having a plan for weekly evening meals that considers where you’re likely to be and what you do on the different days so that you have an idea of what meals will work for the time you have, the number of people eating and other things like fuel demands for training. Another example is planning for school lunches so that you buy or make enough healthy options that can last the whole week and also keep it interesting.
Sometimes a combination of snacks can be an option but it can also be a trap if you lose track of how much you’ve eaten. Taking food with you to work, uni or school is also a good tip as you’re more likely to eat what you’ve taken than buy something you regret later."

It’s easy to forget about breakfast and run out the door but how important is breakfast and what affect does it have on your body and day?

"Breakfast is super important, as it gets some brain fuel in early and sets you up for the day. It doesn’t always need to be immediately when you wake up though. Most people take a little while to get their appetite up but there are many options for breakfast. Cereal and eggs on toast are classics all over the world, but if you’re time poor quick things like fruit, yoghurt, raisin toast, fruit smoothie or even a muesli bar/slice could work."

Here at ‘The Family Cook’ we are really passionate about the quality of ingredients we use. We know, for example, that the grass-fed beef we use is better for you than grain-fed as it has less fat and up to five times more Omega-3 than grain-fed, (we like to do the thinking on behalf of our customers, so they don’t have to worry about the ingredient list). What are you passionate about when it comes to nutrition and ingredients you use in your cooking?

"My philosophy is actually pretty simple. Nutrition doesn’t have to be rocket science but healthy food should taste good and be enjoyed. Fresh, local produce is key but there isn’t one food that is better than any other - it’s the combination that’s important, and of course having a healthy treat here and there is important! I’m a practical person and recognise that everyone has different goals, objectives, preferences, time and cooking skills but at the end of the day I work with people to find an individualised solution."

If you have your own health and nutrition questions for Anthony, you can get in touch with him at Wakefield Sports Clinic on 8232 5833.

I Want To Celebrate With You!

Next month we will be celebrating our 2nd birthday and I was reflecting on what makes our business so special and of course the answer is 'YOU!' I am always so grateful that you welcome us into your home (figuratively speaking!) and we get to cook for you and your beautiful family. 

I want to share your story (because you ARE an important part of The Family Cook Fam!). I would love to share with our readers how our meals fit in with you and your daily life. What a fabulous way to reflect on the year that has been and celebrate our birthday with you! What do you think? If you would be happy to be involved could you email me at or drop me a text on 0410 616 481. I will of course shout you a dinner as thanks! xx

Have a fabulous week ahead. If I can make your dinner time easier in any way, please do not hesitate to contact me. 

Best wishes,

Victoria x

This Week's Menu

Teriyaki Chicken with Rice

Spinach & Ricotta Ravioli (V)

Apricot, Pinenut & Sage Stuffed Chicken w Creamy Mash & Greens

Beef Cotoletta with Creamy Mash, Beans & Peas

Shepherd's Pie with Green Beans

Next Week's Menu 

Thai Green Chicken Curry 

Lamb Stew with Creamy Mash

Mexican Bean Sweet Potato (V)

Oven Baked Chicken Parmigiana with Roasted Potato, Peas & Carrots

Penne Amatriciana 


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