5 Evidence-Based Nutrition Tips Passed Down by My Mum: A Nutritionist’s Secret Weapon

Evidence Based + food and mood + lifestyle + mindful eating + Mother's Day + NUTRITION TIPS


nutrition tip 1: The Power of Balanced Meals

One of the fundamental principles my mum instilled in me from an early age was the importance of balanced meals. She emphasised the significance of incorporating a variety of nutrient-dense foods into each meal to ensure that our bodies received the essential vitamins, minerals, and macronutrients they needed to thrive.

While my mum taught me this lesson, I’ve also had the rewarding opportunity to help her refine her own meal choices. Together, we explore new recipes, tweak old favourites, and turn mealtime into a celebration of flavours and nourishment. It’s been a journey of mutual learning and growth, and one that has strengthened our bond as mother and daughter.

NUTRITION TIP 2: Making Food a Celebration

Another invaluable lesson I learned from my mum is the importance of enjoying food and making it a celebration of life. She taught me that food is not just fuel for our bodies but also a source of joy, connection, and cultural heritage. Whether it’s gathering around the table for a family dinner or indulging in a special treat, my mum showed me that food has the power to bring people together and create lasting memories.

In our shared exploration of culinary delights, my mum and I have embraced the joy of cooking and eating with GUSTO. We’ve savoured the flavours of homemade meals, indulged in decadent desserts….(HELLO CHEESECAKE!), and celebrated special occasions with festive feasts. Through it all, we’ve discovered that food is not just sustenance—it’s a celebration of life itself.


NUTRITION TIP 3: Embracing Vegetables

My mum always stressed the importance of eating my vegetables, and now as a nutritionist, I understand why. Vegetables are nutritional powerhouses, packed with vitamins, minerals, and antioxidants that support overall health and well-being. From leafy greens to colourful capsicums, incorporating a variety of vegetables into your diet can help reduce the risk of chronic diseases, improve digestion, and promote a healthy weight.

In my practice, I encourage clients to experiment with different vegetables, try new recipes, and find creative ways to incorporate them into their meals. Whether it’s roasting Brussels sprouts, spiralizing zucchini noodles, or adding spinach to smoothies, there are countless delicious ways to enjoy the health benefits of vegetables.

My mum taught me the joy of trying new recipes and experimenting with different flavours and cuisines. Whether it was flipping through cookbooks, watching cooking shows together, or simply getting creative in the kitchen, she instilled in me a love of culinary exploration that continues to inspire me to this day.

In my work as a nutritionist, I encourage clients to step out of their comfort zones and try new recipes as a way to expand their culinary horizons and discover new favourite dishes. Trying new recipes not only keeps meals exciting and enjoyable but also provides an opportunity to incorporate a wider variety of nutrient-dense foods into your diet.

 NUTRITION TIP 5: The Importance of Eating at Home for Health

One of the most impactful habits my mum instilled in me was the practice of cooking wholesome meals at home. She taught me that preparing food from scratch not only allows for greater control over ingredients and portion sizes but also fosters a deeper connection to the food we eat and the loved ones we share it with.

Research consistently shows that eating meals at home is associated with better dietary quality, lower calorie intake, and improved overall health outcomes. By prioritising home-cooked meals, my mum set the foundation for a lifetime of healthy eating habits, and now I’m honoured to carry on that tradition with my clients. Whether it’s planning weekly menus, prepping ingredients in advance, or involving the whole family in meal preparation, there are countless ways to make eating at home a delicious and health-promoting experience.

The lessons I learned from my mum have been invaluable in shaping my approach to nutrition and wellness. Her evidence-based guidance continues to serve as a beacon of wisdom in my work as a nutritionist, empowering me to help others make informed choices and cultivate healthy habits that last a lifetime. But what’s equally profound is the reciprocal nature of our relationship—I now find myself guiding and supporting my mum on her own nutrition journey. 

Together, we’ve embraced the power of balanced meals, making food a celebration, enjoying vegetables, trying new recipes, and eating at home for health. Through our shared experiences and mutual support, we’ve strengthened our bond and enhanced our well-being, one delicious meal at a time.

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Tryphena Ballantyne