alanna brown nutritionist


My name is Alanna. I am a Nutritionist, Recipe Developer and Food Stylist based in Melbourne.

On my blog I like to share healthy recipes and nutrition tips. 

Businesses can contact me for nutrition consultations, recipe development and workshops.

Thanks for stopping by!

Positive Eating Goals 2019

Positive Eating Goals 2019

How is that New Year’s resolution going?

At this time of year most people start a new eating regime or implement new food rules and strategies as part of their New Year’s resolutions to get fit and healthy. Many of these can be quite restrictive and unsustainable, so by the end of summer these diets have gone out the window!

cheese platter friends

Simple is best

I believe that when it comes to nutrition, simple strategies are best for long term health. Making a few simple changes or adjustments is a lot more sustainable compared to a complete diet overhaul. Framing your goals and strategies in positive terms and allowing a little flexibility can also be helpful for maintaining a healthy relationship with food. If you have made resolutions and are struggling to commit, I’d like to encourage you to set positive eating goals instead.

What are positive eating goals?

Positive eating goals are not negative in nature. They do not involve any cutting, quitting or labelling (good vs bad) of foods. For example, instead of making a rule to cut carbs, why not make a commitment to eat more vegetables? If you try to eat a variety of vegetables and reach the recommended 5 serves a day (which only 5.1% of Australian adults do!) you may find that you do not need so much rice or pasta to help you feel satiated which may lead to the myriad of health benefits, including healthy weight maintenance, that come with eating a diet high in plant foods.

To help inspire you here are my top 5 positive eating goals for 2019

  1. Eat more vegetables every day.*

    Try adding them to breakfast: a handful of spinach in your smoothie or some mushrooms in your omelette is a great start.

  2. Buy and be inspired by what is in season

    Let the produce of the seasons inspire your meals! Challenge yourself to try different produce and recipes.

  3. Eat more plant-based sources of protein.

    These include legumes and pulses, nuts, seeds and tofu. You can even start by halving the amount of meat you usually use in something like spaghetti and using lentils instead. Check out this recipe for my lamb and lentil stuffed tomatoes for some inspiration

  4. Be present during meal times

    by switching off your phone or the TV during meal times.

  5. Master a new cooking skill

    like poaching eggs, making pasta or your favourite curry from scratch.

*If you do choose to increase your vegetable intake…

Try for 5 serves a day and do this gradually to avoid digestive discomfort. Here is a handy serving size guide. Drinking plenty of water will also help with the increased fibre intake.

I’d love to hear about any other positive eating goals you come up with too!

5 snacks to fuel your hiking adventure

5 snacks to fuel your hiking adventure

Halloumi, tomato & farro salad with basil & walnut pesto

Halloumi, tomato & farro salad with basil & walnut pesto