21 Jun 2021

Healthy nutrition for women at every stage

From Nine To Noon, 11:36 am on 21 June 2021

Australia's national science agency CSIRO has a new book focusing on lifelong nutrition for women - The CSIRO Women's Health and Nutrition Guide.

The CSIRO Women's Health and Nutrition Guide is a “step-by-step guide” to help women move towards healthier eating habits, says CSIRO research dietitian Gemma Williams.

“We’re looking at improving healthy habits and really drilling down on what some of our unhealthy habits are, whichever stage of our life we're at.”

  • Check out the CSIRO recipes for White Fish with Salsa Verde and Baby potatoes & Roast Broccoli, Chickpea and Quinoa salad here

Taking a “stocktake” of everything you consume in a day and looking at where you can make small dietary changes can prevent people from getting too overwhelmed, she tells Kathryn Ryan.

“It could be down to you're having lunch out every day, and it's really become an unhealthy habit. And instead, just focus on one thing … I'm going to prepare the meals at the start of the weekend and have a healthy lunch every day.”

The CSIRO Women's Health and Nutrition Guide is about nourishment rather than restrictive dieting - a pattern women tend to find themselves in, Williams says.

The book's recipes are created to build the six key food groups - fruits, vegetables, whole grains, dairy, protein and healthy fats - into your eating plan for the entire day.

They may be healthy but don’t lack flavour, she says.

The CSIRO Women's Health and Nutrition Guide contains a variety of recipes for dressings that pack a flavour punch with ingredients like lemon, wholegrain mustard and “spice boosters.”

“So, for example, an Indian spice booster that you just mix different spices together. There's an all-purpose spice booster that you can add to all sorts of different proteins like chicken and beef.”

Roast broccoli, chickpea and quinoa salad is one particularly tasty recipe that uses three-in-one dressings and 'spice boosters'.

“It sounds ridiculously healthy. But when you add in those flavours from the spice boosters, and the three and once it's actually so delicious.”