Doctors For Nutrition

Author: Karyn Ogier

Culinary Medicine
Where the science of nutrition meets the art of cooking.

Article first published in Vegetarian Living NZ Magazine.

Culinary Medicine is about bringing the kitchen into the heart of health. It’s not just about knowing which foods are good for you, but learning how to prepare, cook and share them, and make healthy eating a joyful part of everyday life. Discover how everyday food choices—made right in your own kitchen—can change your health, mood, and habits for good.[1-3]

In our last article, we explored how small daily habits can protect your heart and overall well-being. In this issue, we go beyond science and get practical with Culinary Medicine, a new way to make healthy eating simple, enjoyable, and lasting.

What is Culinary Medicine?

Culinary Medicine blends nutrition science with practical food skills: planning, cooking, and sharing meals in ways that support everyday health.[1-3] It’s not solely reserved for gourmet chefs or health professionals; it’s an approach anyone can use to help prevent and manage disease through simple, meaningful choices in the kitchen.

At its heart, Culinary Medicine is hands-on. Whether taught in community workshops, integrated into medical training, or practised at home, it brings people together to build confidence and knowledge. Empowering people with real-life skills, transforms healthy eating from an abstract idea into something practical, enjoyable, and achievable every day.

Why Culinary Medicine matters

In Australia and New Zealand, cardiovascular disease is the leading cause of death, claiming one life every 12 and 90 and minutes respectively.[4,15] High blood pressure affects one in three adults, with disproportionately higher rates among Indigenous and Pacific peoples, and type 2 diabetes now affects tens of thousands, with cases rising rapidly among both adults and young people. Many chronic conditions—heart disease, diabetes, obesity—are largely preventable, yet the numbers continue to climb.[4,5]

Most people understand that healthy eating and regular movement are important to prevent the onset of chronic disease. Still the pressures of daily life, ingrained habits, and even limited access to nutritious food often make change difficult. The ripple effects manifest in reduced well-being, increased financial strain, and diminished overall quality of life.

Culinary Medicine provides a practical, evidence-based pathway forward. By teaching everyday cooking skills and helping people reconnect with whole, nourishing foods, it empowers individuals to make sustainable, meaningful shifts that support long-term health.

Culinary Medicine is changing the way doctors support patients

Most doctors receive limited education in nutrition or practical food skills.[6] Even when clinicians understand what constitutes healthy eating, many feel unsure about how to guide patients in making realistic changes.

This gap is slowly beginning to close. Culinary Medicine is increasingly integrated into medical education, giving future health professionals greater confidence, empathy, and practical, real-world skills. When doctors understand not only what to eat but also how to make healthy eating achievable in daily life—and can translate that into meaningful guidance—patients are far more likely to experiment with new foods, cook at home, and maintain healthier habits over time.[1,6]
The proven benefits – what research shows

Culinary Medicine interventions have shown tangible improvements in:

Increased fruit, vegetable, and whole grain intake.[1,2,7]

Improved cooking confidence and meal planning skills.[1,7]

Lowered blood pressure, cholesterol, and HbA1c in diabetes.[8,9]

Enhanced quality of life and mood.[8,9]
The whole food plant-based advantage

Choosing what to eat can be confusing, but evidence continues to highlight the unique health benefits of whole plant foods: vegetables, fruits, legumes, whole grains, nuts, and seeds. These foods are naturally rich in fibre, phytonutrients (including antioxidants), and a diverse range of vitamins and minerals. All of these components have been shown to lower the risk of heart disease, type 2 diabetes, and certain cancers.[8-11]

These beneficial compounds are naturally absent from animal products such as meat and dairy, which contain no dietary fibre and a narrower array of protective nutrients. When we look at the wider body of scientific research, whole plant foods consistently demonstrate positive impacts on health. At the same time, the evidence for animal products ranges from neutral to harmful effects on long-term health.[8,12]

That’s why at Doctors For Nutrition, our approach to Culinary Medicine focuses on maximising whole plant foods and minimising or eliminating animal products and ultra-processed foods, which often lack the components required for optimal health.
What exactly are whole plant foods?

Whole foods look much the same as they did when picked, pulled, or harvested— bananas, kumara, spinach, and brown rice; no ingredient list needed here. In contrast, ultra-processed products bear little resemblance to their origins and often need a back-of-pack explanation.

To keep it simple in the supermarket:

If you can easily tell where it came from, it’s likely a whole food.

If something healthy (like fibre or nutrients) has been removed, or something less healthy (like salt, sugar, or preservatives) added, approach with caution.[13]

Corn on the cob, frozen corn, or canned corn are all close to whole; cornflakes, however, have lost nutrients and gained sugar and salt.[13]

Some processing can improve nutrition, like cooking tomatoes to increase lycopene, making tempeh without losing fibre, or simply freezing berries. The healthiest foods retain the “good stuff” and don’t hide behind lengthy labels.

A few label-reading tips:

In Australia and New Zealand, ingredients are listed in order, with the most abundant first. If sugar or oil is near the top, or “added vitamins” are listed near the end, pause to consider if a less processed version is available.[14]

Key questions:

Can I tell where this came from?

Has anything good been removed?

Has anything not-so-great been added?
Practical tips for everyday healthy eating

Eating well doesn’t have to be complicated or time-consuming. Small, practical strategies can make healthy meals achievable for everyone, no matter how busy life gets. Batch cooking, prepping ingredients ahead, and relying on simple one-pot meals save time, while affordable staples like canned beans, frozen vegetables, and bulk grains keep costs down. Start with easy recipes and build your skills gradually. Remember, every meal prepared at home is a win. Arranging your kitchen so wholesome foods are visible and accessible, keeping pre-chopped veggies and fruit on hand, and making cooking a shared, social activity all help turn healthy choices into lasting habits.
1. Planning & prepping

Prep ahead: Chop vegetables or fruit for easy snacking, and use the “chop & stop” method—chop garlic, onions, or broccoli and rest for 10 minutes before cooking to maximise beneficial cancer-reducing compounds.

Prepare extra veggies: Boost family favourites with more vegetables, legumes, or grains.

Try new ingredients: Experiment with grains and legumes like quinoa, brown rice, and chickpeas.

Keep convenience on hand: Use microwavable, tinned, or frozen beans and vegetables for quick nutrition.

Meal plan: Map out the week ahead to simplify shopping and cooking, reduce stress, and make healthier choices.

2. Cooking

Start simple: Focus on easy recipes that fit your lifestyle and skill level.

Modify family favourites: Add more veggies or lentils to a dish you cook regularly.

Use flavour smartly: Enhance meals with spices, herbs, garlic, and citrus instead of relying on salt, oil, or heavy sauces.

One-pot meals: Stews, stir-fries, or sheet-pan dishes save time and reduce cleanup.

Batch cook meals: Make extra servings to freeze or store for quick, healthy options later.

Mindful experimentation: Make cooking enjoyable by trying new ingredients or plant-based swaps for processed or animal foods.

3. Sharing & social eating

Cook together: Invite family, friends, or whānau to join in the kitchen—mealtime is more enjoyable when it’s social.

Community connections: Organise veggie potlucks, recipe swaps, or family cook-offs. Sharing meals strengthens relationships and reinforces healthy habits.

Respect culture and tradition: Look for ways to add healthy twists to favourite recipes while honouring family and cultural practices.
Take your next step

Culinary Medicine takes the guesswork out of healthy eating, giving anyone the tools to make lasting, positive changes at home. You don’t need to be a chef. Change starts with you, your chopping board, and your kitchen—one simple meal at a time.

Interested in learning more? Sign up for our Culinary Medicine course. The first fully on-demand program of its kind in Australia and New Zealand—created by nutrition experts and medical doctors, made for everyone. Traditionally only taught in medical schools and universities, Culinary Medicine is now accessible to all, with content suitable for health professionals, food industry leaders, and anyone ready to make lasting changes. Immerse yourself in a course that equips you to cook, eat, and live better—no prior experience required.
References

Polak, R., Phillips, E. M., & Nordgren, J. (2019). Culinary medicine: Paving the way to health through our forks. American Journal of Lifestyle Medicine, 13(5), 451–460. https://doi.org/10.1177/1559827619871922

Kumar, N., & Tandon, O. P. (2022). Culinary medicine: A new era of health through the kitchen. J Ghat Health Allied Topics, 8(1), 148–154.
https://www.joghat.org/uploads/2025-vol-8-issue-1-full-text-492.pdf

Storz, M. A., & Hammad, S. (2022). Culinary medicine and healthy ageing: A comprehensive review. Nutrition Research Reviews, 37(1), 179–193. https://doi.org/10.1017/S0954422423000148

Heart Foundation NZ. (n.d.). Statistics. https://www.heartfoundation.org.nz/statistics

Jebari‑Benslaiman, S., Galicia‑García, U., Larrea‑Sebal, A., Olaetxea, J. R., Alloza, I., Vandenbroeck, K., Benito‑Vicente, A., & Martín, C. (2022). Pathophysiology of atherosclerosis. International Journal of Molecular Sciences, 23(6), 3346.
https://doi.org/10.3390/ijms23063346

Aspry, K. E., Van Horn, L., Carson, J. A., Wylie‑Rosett, J., Kushner, R. F., Lichtenstein, A. H., Devries, S., Freeman, A. M., Crawford, A., & Kris‑Etherton, P. (2018). Medical nutrition education, training, and competencies to advance guideline‑based diet counseling by physicians: A science advisory from the American Heart Association. Circulation, 137(23), e821–e841. https://doi.org/10.1161/CIR.0000000000000563

Satija, A., & Hu, F. B. (2018). Plant‑based diets and cardiovascular health. Trends in Cardiovascular Medicine, 28(7), 437–441. https://doi.org/10.1016/j.tcm.2018.02.004

Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional update for physicians: Plant‑based diets. The Permanente Journal, 17(2), 61–66. https://doi.org/10.7812/TPP/12‑085

Medawar, E., Huhn, S., Villringer, A., & Witte, A. V. (2019). The effects of plant‑based diets on the body and the brain: A systematic review. Translational Psychiatry, 9, 226. https://doi.org/10.1038/s41398-019-0552-0

Van Duyn, M. A. S., & Pivonka, E. (2000). Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: Selected literature. Journal of the American Dietetic Association, 100(12), 1511–1521. https://doi.org/10.1016/S0002-8223(00)00420-X

Neuenschwander, M., Ballon, A., Weber, K. S., Norat, T., Aune, D., Schwingshackl, L., & Schlesinger, S. (2019). Role of diet in type 2 diabetes incidence: Umbrella review of meta‑analyses of prospective observational studies. The BMJ, 366, l2368. https://doi.org/10.1136/bmj.l2368

Campbell, T. C., & Campbell, T. M. II. (2017). The China study: The most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss, and long-term health (Revised & Expanded ed.). BenBella Books

Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Louzada, M. L. C., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez‑Steele, E., Baraldi, L. G., & Jaime, P. C. (2019). Ultra‑processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762

Health New Zealand / Te Whatu Ora. (2025, July 2). How to read food labels. https://info.health.nz/health-topics/keeping-healthy/eating-well/how-to-read-food-labels

Heart Foundation Australia. (n.d.). Key statistics: Cardiovascular disease. https://www.heartfoundation.org.au/your-heart/evidence-and-statistics/key-stats-cardiovascular-disease
March 1, 2026
Global Lifestyle Medicine Leaders Unite in Istanbul

Doctors For Nutrition (DFN) was proud to be represented at the 3rd Global Lifestyle Medicine Leadership Forum held in Istanbul, Türkiye, from 9–14 February 2026, a landmark gathering of lifestyle medicine leaders from around the world.

CEO Rebecca Stonor attended on behalf of DFN, joining peers from regions including Argentina, Mexico, Germany, Singapore, the UK, the UAE, Indonesia and the USA for several days of strategic dialogue, shared learning and collaboration. Rebecca attended the forum as an invited guest, with all travel costs generously covered by the International Board of Lifestyle Medicine, reflecting IBLM’s commitment to supporting collaboration among leaders from diverse regions.

A global gathering for lifestyle medicine

Hosted by the International Board of Lifestyle Medicine (IBLM) and the Lifestyle Medicine Global Alliance (LMGA), the forum brought together leaders of national lifestyle medicine societies and related organisations to align on vision, strategy and practical implementation. IBLM is the global standard-setting body for lifestyle medicine certification, helping define competencies and credentialing for physicians and other health professionals worldwide.

LMGA unites national lifestyle medicine organisations to advance a shared vision of a world without non-communicable disease, strengthening collaboration, sharing best practices and amplifying the voice of lifestyle medicine on the global stage. Within this context, DFN’s participation ensured that the Australasian perspective on plant-based nutrition and lifestyle medicine was part of the global conversation about transforming healthcare systems.

Lifestyle medicine: meeting a global health crisis

Lifestyle medicine is an evidence-based medical discipline that uses nutrition, physical activity, restorative sleep, stress management, avoidance of risky substances and positive social connection as foundational therapeutic tools for the prevention, treatment and even reversal of many chronic diseases. This approach directly targets the root causes of conditions such as type 2 diabetes, cardiovascular disease, obesity and many other non-communicable diseases, which now dominate global morbidity and mortality and drive escalating healthcare costs.

As organisations like IBLM and LMGA highlight, lifestyle medicine is a rapidly growing field that offers affordable, scalable and sustainable solutions to the global epidemic of non-communicable disease, with the potential to reverse much of the chronic disease burden and significantly reduce healthcare spending worldwide. DFN’s work in promoting whole food plant-based nutrition and lifestyle medicine across Australia and New Zealand is closely aligned with this global movement to reorient health systems towards prevention and true health care.

From leadership forum to international symposium

Following the leadership forum, participants travelled together to Biruni University for the 2nd International Symposium of the Turkish Society of Lifestyle Medicine on Friday, 13 February. The full-day symposium provided a platform for leaders in lifestyle medicine from around the world to share their experience in implementing lifestyle medicine in practice within clinics, health systems, and communities.

For DFN, this was an invaluable opportunity to hear real-world case studies, explore barriers and enablers to implementation in different health systems, and contribute insights from the organisation’s work in clinician education and plant-based nutrition advocacy. Participation in both the leadership forum and the Turkish Society of Lifestyle Medicine symposium further strengthens DFN’s ability to bring global best practice back to Australasia and to support health professionals in delivering lifestyle medicine in everyday practice.

Looking ahead for DFN

DFN extends sincere thanks to IBLM for organising this visit and to the Lifestyle Medicine Global Alliance and Turkish Society of Lifestyle Medicine for hosting a thoughtfully designed program that combined structured meetings, shared meals and rich cultural experiences in Istanbul. Insights gained from this week of global collaboration will inform DFN’s ongoing work to equip health professionals with the knowledge and skills to use lifestyle as medicine, advocate for systems change and help build a future where the burden of chronic disease is dramatically reduced. Together, we can achieve our mission of a world free from preventable disease.

Join the lifestyle medicine movement

Health professionals in Australia, New Zealand and the Pacific Islands who are interested in becoming certified in lifestyle medicine can do so through Doctors For Nutrition. Be at the forefront of this movement and enrol now to complete the prerequisites before the exam on 29th November 2026, in Sydney.

February 17, 2026
Love your heart
Proven lifestyle habits for lifelong cardiovascular health.

Article first published in Vegetarian Living NZ Magazine.

Every 12 minutes an Australian loses their life to cardiovascular disease (and every 90 mins for New Zealanders)[1,36], yet up to 80% of these deaths are preventable.[2] The secret to prevention lies not in a pill, but in how we live our lives. From the food on our plates to the quality of our sleep, the habits we develop over our lifetime shape our cardiovascular health – for better, or worse.

In our last article we introduced readers to the six pillars of lifestyle medicine, and their vital role in maintaining wellbeing. Let’s take a closer look at how each pillar impacts heart health, and share simple ways to protect your heart and optimise your cardiovascular health.

What does the term ‘cardiovascular’ mean?

Cardio = heart
Vascular = blood vessels.
Your heart is the central organ of the cardiovascular system which functions like a pump to push blood through your blood vessels (including arteries, veins and capillaries), supplying oxygen and nutrients to all of your cells, nerves, muscles and other organs in your body.

Cardiovascular disease (CVD) describes a group of conditions affecting the heart and blood vessels, including coronary heart disease, heart failure, stroke, and vascular dementia. These conditions all impair blood flow throughout the body.[3]

The primary cause of CVD is atherosclerosis, where fatty deposits called plaque build up inside artery walls. This process begins with damage to arteries, triggered by high blood pressure, high cholesterol, smoking, and other risk factors. Cholesterol and fats become trapped, inducing an immune response resulting in the formation of plaques. Over time, plaque narrows and hardens the arteries, making blood flow difficult. If a blockage occurs or, more commonly, if a plaque ruptures, it can cause a blood clot that blocks circulation, leading to a heart attack or stroke.[4]

High levels of cholesterol play a critical role in the development of CVD. Low-density lipoprotein (LDL) cholesterol carries cholesterol from the liver throughout the body, is primarily implicated in the formation of arterial plaque, and is often given the moniker ‘bad cholesterol’. High-density lipoprotein (HDL) carries cholesterol back to the liver to be processed and ‘flushed’ from the body – hence it is often referred to as ‘good cholesterol’. HDL cholesterol, however, may not protect against CVD as much as once thought, with high levels being linked with increased risk of cardiovascular events.[5,6] Current evidence emphasises focusing on lowering LDL cholesterol and maintaining a healthy balance of lipoproteins rather than simply raising HDL levels. Managing cholesterol levels alongside other risk factors remains essential for protecting heart and blood vessel health.[4,7]
Protect your heart with simple lifestyle modifications

Whole food plant-based eating patterns

The type and amount of fat you consume through your diet are key factors in determining your cholesterol levels. Eating foods high in saturated and trans fats causes the liver to produce more cholesterol, slows its removal from the blood and elevates LDL cholesterol levels. Trans fats are particularly harmful. They raise LDL and lower HDL cholesterol levels, thereby significantly increasing the risk of heart disease.[8.9]

Foods that can raise cholesterol levels due to their saturated fat content:

Eggs (also high in cholesterol)[10,11]

Processed (e.g. ham, sausages, salami) and red meat

Dairy products e.g. cream, cheese, butter, milk, yogurt, and ice cream

Commercially baked goods e.g. pastries, biscuits, cakes, brownies

Deep-fried and takeaway foods, e.g. crisps, hot chips, burgers and pizza

Trans fats occur naturally in small amounts in animal products and can exist in higher amounts in processed foods where they are deliberately added. You can easily spot these in packaged goods as they’ll have “hydrogenated oils” or “partially hydrogenated vegetable oils” listed on the packaging.

While plant-based meat alternatives generally contain less saturated fat than their animal-based counterparts, and can help reduce CVD risk when they replace meat, they can still be a significant source of saturated fat and typically contain more fat than whole plant foods.[12] Reducing saturated and trans-fat intake is key to lowering cholesterol and CVD risk.

Conversely, diets rich in fibre, antioxidants, unsaturated fats, and phytonutrients help reduce cholesterol, blood pressure, vascular inflammation, and tissue-damaging oxidative stress.[13]

→ Aim to incorporate the following heart-healthy foods in your diet daily

Whole grains, e.g. oats, brown rice, quinoa

Legumes, e.g. lentils, beans, chickpeas, peas, edamame. soybeans

Dark leafy greens, e.g. spinach, kale

Cruciferous vegetables, e.g. broccoli, cauliflower, cabbage

Fruit, e.g. berries, apples, citrus, kiwifruit

Nuts and seeds e.g. walnuts, almonds (¼ cup max), flaxseed & chia (1 Tbsp)

Garlic, onions, herbs and spices

Colourful vegetables, e.g. capsicum, beetroot, carrots
A note on blood pressure, sodium & CVD Risk
High blood pressure (hypertension) is another major contributor to CVD in New Zealand and Australia, increasing the risk of heart attack, stroke, heart failure, and kidney disease.[14] In New Zealand, around 1 in 5 adults lives with hypertension, with even higher rates in Māori & Pacific populations.[15,16] The rates in Australia are similar with 1 in 6 adults living with hypertension.{36]

Eating too much sodium causes the body to retain water, increasing blood volume and blood pressure. This, in turn, increases pressure on arterial walls, causing damage and accelerates the development of atherosclerosis. Approximately 75% of the sodium in the diet comes not from the salt shaker but from processed and packaged foods.[17]. Reducing processed food intake and favouring whole foods is the simplest route to cut sodium and reduce cardiovascular disease risk.

Physical activity

Regular physical activity helps your heart work more efficiently, improves blood flow, and supports healthier cholesterol levels.[18] It can also help lower blood pressure and improve how your body uses insulin to manage glucose, both important for protecting heart health.[19,20] Exercise keeps your arteries flexible by increasing the natural production of nitric oxide—a compound made by the vessel walls that helps them relax and widen for better circulation.[21]

On the flip side, sedentary behaviours have wide-ranging adverse impacts on the human body, increasing the risk for hypertension and CVD.

→ Aim for at least 2 ½ hours of moderate-intensity or 1 ¼ hours of vigorous physical activity spread across the week. Bump the time spent active up to 5 and 2 ½ hours, respectively, and enjoy even greater heart health benefits.[22] Try to spread these activities across the week and aim to do muscle-strengthening exercises at least twice a week.

Restorative sleep

Sleep is a critical regulator of cardiovascular health. Getting less than 6 hours of sleep is strongly linked to higher risks of heart disease, stroke and high blood pressure.[23,24] Inadequate sleep disrupts blood pressure regulation, increases stress hormones such as cortisol, and elevates inflammation, all of which can damage blood vessels over time. Even when sleep quantity is adequate, poor sleep timing can also raise risks. Shift workers, for example, experience up to a 26% higher risk of coronary heart disease compared to day workers due to disruption of natural sleep–wake cycles.[25]

Improving sleep can be one of the most powerful ways to protect your heart. If you struggle with persistent insomnia, loud snoring, or daytime sleepiness despite adequate time in bed, it is important to speak with your doctor. Early assessment and treatment can significantly improve long-term heart health.

→ Aim for 7–9 hours of good-quality sleep per night (or 7–8 hours for those over 65).[26] Maintain a regular sleep schedule, create a cool, dark, quiet bedroom, avoid screens close to bedtime, and limit caffeine, and heavy meals in the evening.

Stress management

Chronic stress is insidious. It keeps your cardiovascular system activated, maintains elevated cortisol and adrenaline, promotes inflammation, dysregulates blood pressure, and deteriorates the function of the inner lining of blood vessels (endothelium). Over time, these damaging effects promote hypertension, plaque buildup, and vascular stiffening. Stress can also reduce blood flow to the heart, triggering chest pain, irregular heartbeats, or even heart attacks in vulnerable people—sometimes even in those without prior heart disease.[27,28]

Research indicates that those with high stress hormones have a 63% higher risk of cardiovascular events.[29] So, if stress feels overwhelming, leads to anxiety, sleep disturbance, or persistent low mood, it is important to see your doctor. They can assess underlying health issues, refer you to support services, and connect you with effective therapies. And if you ever notice new, severe, or worrying physical or other symptoms, it’s safest to seek medical help immediately.

→ Aim to adopt regular stress-management practices, e.g. mindfulness, breathing exercises, yoga, meditation, progressive muscle relaxation, and nature walks. Cultivate hobbies, work–life balance, and downtime.

Avoidance of risky substances

Smoking and vaping

An overall downward trend in daily smoking rates among adults in New Zealand and Australia is cause for celebration.[30,37] Tobacco smoke contains numerous toxins that injure the endothelium, increase blood pressure, decrease HDL, promote inflammation, and accelerate plaque formation. [31] While e-cigarettes and vaping are often promoted as alternatives to smoking, they are not risk-free. Growing evidence highlights significant cardiovascular risks associated with their use.[32] Being both tobacco-free and nicotine-free is the ideal option for maintaining a healthy heart.[31}

Alcohol

Alcohol intake raises blood pressure, promotes arrhythmias, increases triglycerides, contributes to weight gain, and can trigger cardiomyopathy (weakening of the heart). Over time, drinking accelerates vascular ageing and increases CVD risk.[33]
Alcohol is a carcinogen, and no level of consumption is safe for health[35].

→ Aim to reduce or quit smoking, vaping or alcohol for optimum cardiovascular health. Seek counselling, social support, and connect with quit programs or addiction services when necessary. These services will help you establish healthier routines and environments that support your long-term wellbeing.

Positive social connections

Studies show that strong, meaningful relationships— with family, friends, whānau, community—buffer stress, offer emotional support, reduce loneliness, and promote healthier behaviours. Conversely, loneliness and social isolation have been shown to increase inflammation, blood pressure, and overall cardiovascular disease risk. One meta-analysis found that social isolation increased heart disease risk by up to 50%[32].

→ Aim to prioritise relationships—schedule regular catch-ups, join community or interest groups, volunteer, lean into family, community and cultural connections. Nurture a support network and reciprocate support.

Interested in learning more?

Sign up for our Tackling Heart Disease course. This online on-demand course designed for anyone living with—or wanting to prevent—cardiovascular disease. Whether you’re dealing with health concerns or simply want to keep your heart strong, this course equips you with the knowledge, tools, and expert guidance to make lasting, positive changes. Developed by expert healthcare practitioners, you’ll gain valuable knowledge and learn practical strategies to support better heart health and longevity.
References

Heart Foundation New Zealand. (n.d.). Statistics. https://www.heartfoundation.org.nz/statistics

World Heart Federation. (n.d.). Prevention. https://world-heart-federation.org/what-we-do/prevention/

American Heart Association. (n.d.). What is cardiovascular disease? https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease

Jebari-Benslaiman, S., Galicia-García, U., Larrea-Sebal, A., Olaetxea, J. R., Alloza, I., Vandenbroeck, K., Benito-Vicente, A., & Martín, C. (2022). Pathophysiology of atherosclerosis. International Journal of Molecular Sciences, 23(6), 3346. https://doi.org/10.3390/ijms23063346 (PMC8954705)

Yelamanchili, D., et al. (2025). HDL-free cholesterol influx into macrophages and transfer: implications for dysfunctional HDL. Journal of Lipid Research. Advance online publication. https://www.sciencedirect.com/science/article/pii/S0022227524002128

Ryu, H.-E., Jung, D. H., Heo, S.-J., Park, B., & Lee, Y. J. (2025). Extremely high HDL cholesterol paradoxically increases the risk of all-cause mortality in non-diabetic males from the Korean population: Korean genome and epidemiology study-health examinees (KoGES-HEXA) cohorts. Frontiers in Medicine, 12, 1534524. https://doi.org/10.3389/fmed.2025.1534524

Wang, X., Li, Y., & Zhang, L. (2024). Dietary patterns and cardiovascular risk: Evidence from a prospective cohort study. Scientific Reports, 14, 80578. https://doi.org/10.1038/s41598-024-80578-w

Harvard Health Publishing. (n.d.). How it’s made: Cholesterol production in your body. https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body

HEART UK. (n.d.). Saturated fat. https://www.heartuk.org.uk/low-cholesterol-foods/saturated-fat

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Statistics New Zealand. (2011). Health and Pacific Peoples in New Zealand. https://www.stats.govt.nz/assets/Uploads/Reports/Health-and-Pacific-Peoples-in-New-Zealand/Health-and-Pacific-Peoples-in-New-Zealand-October-2011.pdf

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Anderson, L., et al. (2017). Exercise-based cardiac rehabilitation for coronary heart disease. Cochrane Database of Systematic Reviews, 6, CD001800. https://pmc.ncbi.nlm.nih.gov/articles/PMC5569266/

Blair, S. N., et al. (2009). Physical fitness and mortality. Journal of the American Medical Association, 301(19), 2024–2030. https://pubmed.ncbi.nlm.nih.gov/19757859/

Lavie, C. J., et al. (2020). Exercise and the cardiovascular system. Progress in Cardiovascular Diseases, 63(6), 763–771. https://pmc.ncbi.nlm.nih.gov/articles/PMC7700832/

Ministry of Health NZ. (n.d.). Be active every day: Physical activity for adults. https://healthed.govt.nz/products/be-active-every-day-physical-activity-for-adults

Luyster, F. S., et al. (2023). Sleep duration and cardiovascular disease risk: Meta-analyses of observational studies. Journal of Clinical Sleep Medicine, 19(4), 11326. https://jcsm.aasm.org/doi/10.5664/jcsm.11326

Banks, S., & Dinges, D. F. (2007). Behavioral and physiological consequences of sleep restriction. In M. H. Kryger, T. Roth, & W. C. Dement (Eds.), Principles and practice of sleep medicine (5th ed.). Elsevier. https://www.ncbi.nlm.nih.gov/books/NBK19961/

Torquati, L., Mielke, G. I., Brown, W. J., & Kolbe-Alexander, T. (2018). Shift work and the risk of cardiovascular disease: A systematic review and meta-analysis including dose–response relationship. Scandinavian Journal of Work, Environment & Health, 44(3), 229–238. https://doi.org/10.5271/sjweh.3700

National Sleep Foundation. (n.d.). How many hours of sleep do you really need? https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Satyjeet, F., Naz, S., Kumar, V., Aung, N. H., Bansari, K., Irfan, S., & Rizwan, A. (2020). Psychological stress as a risk factor for cardiovascular disease: A case-control study. Cureus, 12(10), e10757. https://doi.org/10.7759/cureus.10757

Vaccarino, V., & Bremner, J. D. (2024). Stress and cardiovascular disease: An update. Nature Reviews Cardiology, 21(9), 603–616. https://doi.org/10.1038/s41569-024-01024-y

Tsai, S.-Y., Hsu, J.-Y., Lin, C.-H., Kuo, Y.-C., Chen, C.-H., Chen, H.-Y., Liu, S.-J., & Chien, K.-L. (2024). Association of stress hormones and the risk of cardiovascular diseases: A systematic review and meta-analysis. International Journal of Cardiology: Cardiovascular Risk and Prevention, 23, Article 200305. https://doi.org/10.1016/j.ijcrp.2024.200305

Smokefree NZ. (n.d.). Smoking rates and figures. https://www.smokefree.org.nz/facts/law-policy-and-research/smoking-rates-and-figures

Heart Foundation New Zealand. (2023). Smoking and vaping position statement. https://assets.heartfoundation.org.nz/documents/shop/submissions/smoking-and-vaping-position-statement.pdf

Espinoza-Derout, J., Shao, X. M., Lao, C. J., Hasan, K. M., Rivera, J. C., Jordan, M. C., Echeverria, V., Roos, K. P., & Sinha-Hikim, A. P. (2022). Electronic cigarette use and the risk of cardiovascular diseases. Frontiers in Cardiovascular Medicine, 9, 879726. https://doi.org/10.3389/fcvm.2022.879726

Rehm, J., & Shield, K. D. (2019). Alcohol consumption and cardiovascular disease: Epidemiological evidence. Addiction, 114(9), 1670–1683. https://pubmed.ncbi.nlm.nih.gov/31309639/

American Heart Association Newsroom. (2023, May 3). Social isolation and loneliness increase the risk of death from heart attack, stroke. https://newsroom.heart.org/news/social-isolation-and-loneliness-increase-the-risk-of-death-from-heart-attack-stroke

World Health Organisation (2023, January 4). No level of alcohol consumption is safe for our health.
https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health

Heart Foundation Australia. (n.d.). Key statistics: Cardiovascular disease. https://www.heartfoundation.org.au/your-heart/evidence-and-statistics/key-stats-cardiovascular-disease

Nogrady, B. (2024, March 5). Smoking rates in Australia drop below 10%, but vaping increases. BMJ, 384, q559. https://doi.org/10.1136/bmj.q559
February 1, 2026
Plant-powered lunchboxes: 10 easy tips for happy, healthy kids
Healthy lunch boxes can set children up with steady energy, better focus and long-term health by centering lunches on whole plant foods like fruits, vegetables, whole grains, legumes, nuts and seeds.

Dietary guidelines worldwide are increasingly converging on a plant-forward approach that safeguards both human health and the planet’s future. The EAT-Lancet Commission’s Planetary Health Diet exemplifies this shift, advocating for meals dominated by vegetables, fruits, whole grains, legumes, nuts, and minimal animal products to feed a growing global population sustainably while slashing greenhouse gas emissions, land use, and water demands. By packing plant-powered lunch boxes today, parents empower kids not just with vibrant health but also with the tools to thrive on a healthy planet tomorrow, fostering lifelong habits that honour our shared environment.

A whole food plant-based pattern is appropriate and nutritionally adequate for all life stages, including childhood and adolescence.

A whole food plant-based (WFPB) dietary pattern, rich in fruits, vegetables, whole grains, legumes, nuts, and seeds with minimal or no animal products or ultra-processed foods, is nutritionally adequate and supports optimal growth for all life stages, including the critical periods of childhood and adolescence.

Many organisations including Dietitians Australia, the Canadian Paediatric Society, and the British Dietetics Association all affirm that appropriately planned plant-based diets are healthy and nutritionally adequate for all stages of life. For growing kids, nutrient rich WFPB diets fuel steady energy, cognitive function, bone development, and immune health and children who are raised on healthful vegan diets have a reduced risk for heart disease, cancer, obesity, diabetes, and other conditions.
Building a healthy lunch box

Aim to include these elements most days.

Whole grain base: wholemeal or grainy bread, wraps, pasta, brown rice, quinoa or leftover baked potatoes/sweet potatoes.

Protein-rich plants: hummus, bean spreads, lentil dhal, baked beans, tofu strips, tempeh, edamame, or nut/seed butters, where allergy-safe.

Colourful produce: fresh fruit, veggie sticks, cherry tomatoes, salad mixes, roasted veg or corn on the cob.

High-calorie whole foods (for little tummies and active teens): avocado, tahini, nuts and seeds, or seed-based dips, avoiding coconut products due to the high saturated fat content and its impact on cardiovascular health.
Top 10 lunchbox tips for parents

Think “whole plants first”
Base most choices on minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds to maximise nutrient density and fibre.

Pack plenty of plants early in life
Childhood is when arteries can already show atherosclerotic changes, so everyday plant-rich lunches help protect heart health from a young age.

Offer familiar favourites plus one “yet-to-be-liked” food
Combine foods your child already enjoys with a small serve of something new, allowing them to explore with all their senses over multiple exposures.

You choose the ‘what’ and ‘when’; they choose ‘which’ and ‘how much’
Provide regular opportunities and a variety of healthy options, then let kids decide what and how much to eat from what is offered.

Make it fun and positive
Use colourful containers, playful names like “broccoli trees”, shapes, and descriptive language that spark curiosity rather than pressure.

Role model what you pack
Children are more likely to enjoy fruits and vegetables when they regularly see their adults eating and enjoying the same foods.

Stock the pantry for success
What comes home from the shop (or an online order) ends up in lunch boxes; keep processed meats, high-fat animal products and junk foods out of your fridge and pantry.

Rethink dairy, meat and processed meats
Calcium can be readily obtained from plant foods such as greens, beans, tofu, tempeh and fortified soy milk, while processed meats are classified as Group 1 carcinogens and are best avoided.

Plan for energy needs without the junk
Use calorie-dense whole foods like whole grain breads, smoothies, hummus, nut and seed spreads, and avocado to fuel active kids instead of ultra-processed snacks.

Remember key nutrients and supplements
A well-planned plant-based pattern usually meets or exceeds most nutrient needs, still vitamin B12 must be supplemented, and vitamin D should be monitored, with safe sun exposure or a plant-based supplement as needed.
Simple kid-friendly lunchbox ideas

Mini wholemeal wraps with hummus, grated carrot, lettuce and corn; fruit salad; a small container of roasted chickpeas.

Leftover veggie pasta or rice-and-bean salad in a thermos; cucumber and capsicum sticks; a mandarin or berries.

Wholegrain sandwich with mashed beans and avocado; cherry tomatoes; a fig or date and a small handful of nuts or seeds (if permitted).
Find kid-friendly DFN recipes

For practical ideas and step-by-step guidance, explore the free kid-friendly whole food plant-based recipes in the Doctors For Nutrition recipe collection at: www.doctorsfornutrition.org/recipes. Many of these meals and snacks adapt easily to lunch boxes and help children enjoy more fruits, vegetables, whole grains and legumes every day.
January 20, 2026
Live well and stay well
How lifestyle habits can transform your health.

Article first published in Vegetarian Living NZ Magazine.

It’s a concerning fact that chronic disease rates are continuing to rise across Australia and New Zealand. Conditions such as type 2 diabetes, cardiovascular disease, certain cancers, and obesity are placing an increasing burden on individuals, families, and our health system. What if we told you that the most powerful medicine isn’t found in a pill bottle or hospital ward—but in our kitchens, communities, and daily routines?

Enter lifestyle medicine – a growing field that focuses on evidence-based, therapeutic lifestyle interventions to prevent, treat, and even reverse chronic disease. At its core are six pillars: whole food plant-based eating patterns, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connections. Together, these pillars form a holistic framework for vibrant health.

Let’s explore how each of these lifestyle pillars plays a vital role in maintaining your wellbeing—and how simple changes can transform your life.

Whole food plant-based eating patterns

The foundation of lifestyle medicine is a diet based on whole, minimally processed plant foods, including vegetables, fruits, legumes, whole grains, nuts and seeds. Adopting this way of eating isn’t just about preventing illness—it’s about fueling the body with nutrient-dense foods that actively support healing and resilience.[1]

Mounting evidence supports the use of plant-based diets in reducing the risk of a range of noncommunicable diseases that are so prevalent today. The American College of Lifestyle Medicine[2] outlines, for example, that cardiovascular disease—the leading cause of death in New Zealand[3] and worldwide—can not only be prevented but also reversed in some cases through a whole food plant-based diet.

Other New Zealand data reflects the benefits of this way of eating. A 2020 study[4] using New Zealand as a case study examined how the food system contributes to the growing burden of noncommunicable diseases. The review concluded that plant-based diets could be key in lowering this burden, with ‘vegan’ scenarios conferring the greatest health gains and cost savings: 43% more quality-adjusted life years and 45% greater cost savings (NZ$⁢20.2 billion in total) than meeting New Zealand’s dietary guidelines alone.

Physical activity

You don’t have to be an ultramarathoner to reap the benefits of movement. Aotearoa’s physical activity guidelines suggest that 2 ½ hours of moderate-intensity or 1 ¼ hours of vigorous physical activity spread across the week can confer a range of benefits, including reducing the risks of heart disease, obesity, strokes, type 2 diabetes, certain cancers, and depression. Bump the time spent active up to 5 and 2 ½ hours, respectively, and enjoy even greater health benefits.[5]

Aim to sit less and move more by including a variety of physical activities throughout the week. Include moderate activities, such as brisk walking, biking, or dancing; vigorous activities, such as jogging, fast swimming, or playing team sports; and muscle-strengthening exercises, such as push-ups or heavy gardening. Try to spread these activities across the week and aim to do muscle-strengthening exercises at least twice a week.

Movement should feel like a celebration of what your body can do, not a punishment. Set some activity goals, make a start, and build up slowly.

Restorative sleep

We often overlook the importance of sleep, but it’s a crucial pillar of long-term health. The brain remains highly active during sleep, carrying out essential processes that restore both the mind and body. Quality sleep improves learning, memory, and mood. It also enhances motivation for other lifestyle-enhancing behaviours, such as exercise and healthy food choices.

The accumulated effects of disordered sleep are well documented and include cardiovascular disease, hypertension, obesity, metabolic syndrome, diabetes and impaired glucose tolerance, immunosuppression, inflammation, cancer, cognitive impairment, psychiatric disorders such as anxiety and depression, and even premature death.[6]

Building healthy sleep habits starts with lifestyle adjustments. Establish routines such as consistent bedtimes and wake times (adults should aim for 7-9 hours of sleep per night), using the bed exclusively for sleep, and reducing exposure to blue light at least an hour before bedtime. Daytime behaviours are equally important: increasing morning light exposure, taking regular movement breaks throughout the day, limiting caffeine consumption, avoiding late-night snacking and alcohol, and staying well-hydrated all promote sleep readiness. Additionally, integrating other pillars of lifestyle medicine, such as whole food plant-based nutrition, regular physical activity, and stress-management techniques, further supports restorative sleep.

Stress management

Stress is often an unavoidable part of life. Still, when left unmanaged, it can significantly impact both physical and mental health. Chronic stress is linked to a range of health issues, including high blood pressure, depression, and weakened immune function[7]. There is a reciprocal relationship between stress and health—stress can contribute to illness, and poor health can increase stress. This highlights the importance of effective stress management.

Management involves both minimising exposure to stressors where possible and using techniques that help regulate the body’s response to stress. In today’s fast-paced world, there is a growing emphasis on regularly practicing stress-relief strategies to build resilience and support overall wellbeing.

The goal isn’t to eliminate stress entirely, but rather to develop healthier, and more resilient ways of coping with it. As discussed throughout this article, other lifestyle factors such as nutrition, physical activity, sleep, and social connection also play a valuable role in stress reduction. Studies have shown that regular mindfulness practice and other mind-body techniques can reduce inflammatory markers in the body, thereby reducing the risk and improving outcomes for people living with chronic illnesses.[7]

Avoidance of risky substances

Lifestyle medicine emphasises avoiding or eliminating harmful substances like tobacco, vaping products, alcohol, and other drugs. These substances contribute to conditions such as cardiovascular disease, cancer, liver disease, and mental health disorders. In addition to harming the body, substance use often deepens emotional and social struggles—particularly for people dealing with stress or hardship.

Lifestyle medicine practitioners support individuals through evidence-based strategies to reduce or eliminate risky substance use. This includes motivational interviewing, behavioural counselling, social support, and connecting patients with quit programs or addiction services when necessary. This empowers individuals to build healthier routines and environments that support their long-term wellbeing.

Positive social connections

Human beings thrive on meaningful connections with others. Numerous studies confirm that strong social ties are protective against depression, anxiety, heart disease, and even early death[8]. Incorporating connection into our lives doesn’t require having a huge social circle. Meaningful conversations with a few close friends or family members can be enough. Volunteering, joining a social club or group, or spending quality time with loved ones can all reinforce a sense of belonging.

In Māori health models, such as Te Whare Tapa Whā, Taha whānau (family health) is one of the four cornerstones of wellbeing. It is the capacity to belong, care, and share, where individuals are part of wider social systems(9). Lifestyle medicine honours this perspective—recognising that wellness is not just physical, but also deeply social and cultural.

The power of lifestyle medicine lies in the way its principles connect and reinforce one another. A person who eats nourishing food is more likely to sleep well and have the energy to move. Regular movement supports better mental health. Positive relationships can help someone manage stress and avoid risky coping mechanisms. It’s a web of wellbeing—and even small changes can create a ripple effect.

Lifestyle medicine doesn’t promise perfection. It’s not about rigid rules or all-or-nothing thinking. It’s about empowering people with the tools to live healthier and longer lives.

Check out our Daily Lifestyle Habits guide, which includes a checklist to help you incorporate regular lifestyle habits into your daily.
References

Doctors For Nutrition. (n.d.). Why WFPB. https://dfn.azwebsolutions.co.nz/clinicians-students/why-wfpb/

American College of Lifestyle Medicine. (2023, April 18). The benefits of plant‑based nutrition: Treatment and prevention of cardiovascular disease. International Board of Lifestyle Medicine. https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-cardiovascular-disease/

National Heart Foundation of New Zealand. (n.d.). Statistics. https://www.heartfoundation.org.nz/statistics

Drew, J., Cleghorn, C., Macmillan, A., & Mizdrak, A. (2020). Healthy and climate-friendly eating patterns in the New Zealand context. Environmental Health Perspectives, 128(1), 17007. DOI:10.1289/EHP5996

HealthEd. (2025, May). Be active every day – HE2311. https://healthed.govt.nz/products/be-active-every-day-physical-activity-for-adults

American College of Lifestyle Medicine. (2022, August). Sleep and health: A lifestyle medicine approach [PDF]. https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-Sleep-and-Health.pdf

American College of Lifestyle Medicine. (2022, February). Lifestyle Medicine and Stress Management. [PDF].
https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-Stress-Management.pdf

American College of Lifestyle Medicine. (2022, February). Positive Social Connection: A Key Pillar of Lifestyle Medicine. [PDF].
https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-Positive-Social-Connection.pdf

Ministry of Health – Manatū Hauora. (2025, March 20). Te Whare Tapa Whā model of Māori health. New Zealand Ministry of Health. https://www.health.govt.nz/maori-health/maori-health-models/te-whare-tapa- hahttps://www.heartfoundation.org.nz/statistics
January 2, 2026
2025 Year in Review: Advancing Nutrition & Lifestyle Medicine in Australasia
A look back at Doctors For Nutrition’s milestones—spotlighting the landmark Nutrition & Lifestyle Medicine Symposium, new professional courses, international collaborations, and growing momentum in lifestyle medicine education.

Symposium: Highlight event of 2025

The 2025 Nutrition & Lifestyle Medicine Symposium, delivered over two days in Adelaide, was a one-of-a-kind event designed to advance clinical understanding and implementation of lifestyle medicine in practice. Bringing together leading researchers, healthcare professionals, and advocates, the Symposium delved deeply into the latest science on the six pillars of lifestyle medicine. Experts presented actionable strategies to integrate these pillars into healthcare and connected with a dynamic community committed to reducing chronic disease. The event set a powerful agenda for the future of clinical nutrition interventions.

Enjoy a brief recap of the Symposium and learn how you can access the complete recordings for yourself.

The evolution of our team in 2025

2025 was a year of dynamic growth and meaningful transition for the Doctors For Nutrition team. We farewelled our talented Projects Lead, Louisa Chamberlain, as she embarked on the next chapter of her journey, focusing on her health coaching business. At the same time, we were delighted to welcome Amy Leahy as our new Education Lead. A registered nutritionist with a Master of Public Health and experience at Mastering Diabetes, Amy has contributed valuable expertise to the design and delivery of innovative new courses. We also welcomed Dr Elena Schaller, a values-driven science communicator, into the critically important role of Fundraising Officer – strengthening our capacity to expand our impact. Our Marketing & Communications Lead, Karyn Ogier, stepped into the additional role of Projects Lead, overseeing the development and launch of two exciting new initiatives (more on this below). This year also saw the expansion of our Advisory Council, enabling us to draw on an even broader range of experience, knowledge, and credibility as we continue to set the standard in nutrition advocacy and education.

New courses designed to drive better health outcomes

In 2025, DFN proudly launched two new first-of-their-kind professional e-learning courses: Tackling Heart Disease and Culinary Medicine. Designed for clinicians, allied health professionals and health-engaged community members, these courses deliver comprehensive, practical training in preventing and reversing cardiovascular disease, alongside essential culinary skills to support lifestyle-focused prescriptions. Together, they address a core gap in healthcare education and everyday practice across Australia and New Zealand.

We offer free previews of both courses that you can try before you buy. Check them out today by visiting the Tackling Heart Disease and Culinary Medicine pages on our website.

Building healthier futures through our projects

Helping people understand their diet and its impact

In June, we released the 4Leaf Survey, an innovative online dietary assessment tool designed to help individuals understand their eating habits and make meaningful, evidence-based changes. The survey provides users with a personalised snapshot of their diet quality across key areas, highlighting strengths and opportunities for improvement. It also estimates the carbon footprint of their diet, helping users understand the environmental impact of their food choices. By translating complex nutrition and sustainability science into clear, actionable insights, the 4Leaf Survey empowers both the general community and healthcare professionals to take practical steps toward healthier, plant-forward eating patterns while considering their environmental impact. This tool supports DFN’s broader mission to promote nutrition literacy, sustainable lifestyle changes, and climate-conscious food choices.

Fruit & Vegetable Prescription pilot program

In November, DFN launched a Fruit & Vegetable Prescription pilot program in Aotearoa, New Zealand, strengthening its commitment to supporting communities through practical, food-based solutions. Delivered in collaboration with local healthcare and community partners, the pilot provided participants with regular boxes of fresh produce and simple, supportive guidance to help make healthier eating more achievable. By addressing both nutritional knowledge and food accessibility, this pilot represents a significant step toward reducing chronic disease risk and demonstrating the power of food as medicine in real-world settings. While impact outcomes are still being evaluated, early feedback highlights the value of improving access to nutritious food for those who need it most. With continued funding, DFN hopes to expand this initiative into a full community-based education program, reaching more people and fostering long-term, community-led improvements in health and wellbeing.

National events and thought leadership

DFN amplified its message through attendance and presentation at key conventions: the GPCME South in New Zealand and AMSA National Convention in Sydney. Our team led high-impact sessions on plant-based nutrition and lifestyle medicine, engaging hundreds of medical professionals and medical students in evidence-based strategies for practice and patient empowerment.

Media presence and community impact

Vegetarian Living Magazine NZ, featured key articles by DFN, extending our reach and credibility across Australasia. Our board director, Luke Wilson, wrote on behalf of DFN in a HuffPost article dispelling myths around our obsession with protein. I also had numerous interviews with radio stations around Australia promoting our resources and events.

Our popular Food Vitals webinar series continued, with new sessions that critically examined nutrition’s role in heart disease and cancer prevention. The Dine With a Doc events in New Zealand and in Melbourne brought together like-minded communities to foster dialogue and support for plant-based approaches in public health and clinical practice.
Growing our global reach

2025 was a year for exceptional growth for DFN, expanding our community across international borders. Our social media presence surged, engaging a wider audience of healthcare professionals, students, and the public with high-quality science-backed education on plant-based nutrition and lifestyle medicine. Website visits reached new heights as users increasingly accessed free resources, courses, professional position statements, and webinar archives. These tools empowered thousands to enhance their nutrition knowledge and make informed health decisions. This global digital engagement reflects our mission to democratise access to trustworthy, actionable information in preventive health and whole food plant-based care.

During this time, our digital presence continues to thrive:

64,052 active website users explored our resources, with 4Leaf Survey, new courses, and recipe collection leading in popularity – an increase of more than 20,00 visitors on last year!

8,532 newsletter subscribers, each month growing steadily.

22,818 social media followers, with 130 joining monthly to stay connected.
Collaborative projects through partnerships

Another highlight of the year was our partnership with the Educated Choices Program to co-create and release two educational videos: Heart Smart and Unlocking Diabetes. These resources deliver practical, current, and science-backed content for clinicians and the public, supporting dietary empowerment and literacy in chronic disease prevention.

Our strong relationship with the International Board of Lifestyle Medicine has flourished, with growing interest in certification locally in Australia and New Zealand, as lifestyle medicine gains traction globally.

Looking forward

Doctors For Nutrition continues to advocate for whole food plant-based nutrition across healthcare sectors and upholds rigorous standards in lifestyle medicine training and policy. Demand for evidence-based certification and the enhanced integration of nutrition education in medical and allied health curricula are on the rise, thanks to dynamic partnerships and a committed professional community.

2025 has set new benchmarks for impact. We thank our community, collaborators, and supporters for propelling our shared vision: a world free from preventable disease where everyone can thrive and live to their full potential.
December 8, 2025
Nutrition & Lifestyle Medicine Symposium 2025

Doctors For Nutrition was delighted to host Australasia’s only lifestyle medicine symposium with a focus on whole food plant-based nutrition in November 2025.

On Saturday, 8 and Sunday, 9 November 2025, the vibrant city of Adelaide played host to the landmark Nutrition & Lifestyle Medicine Symposium 2025 (NLMS25), proudly presented by Doctors For Nutrition (DFN). Held across two iconic venues—the Adelaide Health and Medical Sciences Building and Inparilla (Wyatt Trust)—the event attracted over 200 delegates, predominantly medical professionals, including GPs, specialists, dietitians, allied health experts, researchers and medical students, alongside community members and thought leaders. Together, they explored the transformative power of whole food plant-based nutrition and lifestyle medicine.

Energetic and engaging two-day experience

The atmosphere was buzzing with enthusiasm as participants eagerly absorbed the latest research and practical tools across the six pillars of lifestyle medicine: whole food plant-based eating, physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connections.

Saturday’s symposium featured a robust lineup of expert speakers. The program included exclusive keynote presentations by Dr Will Bulsiewicz—renowned gastroenterologist and gut health expert—and Drew Harrisberg, Exercise Physiologist and Diabetes Educator, who shared unique insights exclusively for NLMS25 attendees.

Dr Sam Gartland, a UK-trained GP, shared his inspiring personal journey with multiple sclerosis and presented on integrating lifestyle medicine pillars into clinical practice. Other notable speakers included Stephan Herzog, Executive Director of ABLM & IBLM, who discussed how diet and lifestyle help individuals thrive; Dr Nicole Lee on changing Australians’ relationship with alcohol; Dr Lisa Kennedy offering guidance through perimenopause and menopause; and Dr Kaitlin Harkess led a mindfulness meditation session.

Included in the plenary presentations was a lively panel Q&A comprising Doctors For Nutrition advisory members—Dr Malcolm Mackay, Dr Sam Gartland, Accredited Practising Dietitian Nina Trinquet, and Dr Peter Johnston— who engaged with delegates in thoughtful discussion and knowledge sharing.

Sponsors & exhibitors: A hub of activity and innovation

Thanks to our sponsors and supporters

Doctors For Nutrition warmly thanks all sponsors, exhibitors, and suppliers whose generous support made NLMS25 a meaningful and impactful event. We are especially grateful to our HARVEST Sponsor, Mushroom Health Science Australia, for providing credible nutrition resources about Australian mushrooms. Our SEED Sponsors, the Educated Choices Program and New Leaf SA, provided invaluable support to the event through their commitment to promoting healthier lifestyles.

The exhibitor hall was a hive of activity throughout the event, bustling with engaged attendees exploring innovative plant-based products, resources, and health coaching. Exhibitors reported an engaged and interested audience, with numerous meaningful conversations and connections made across the day.

Key exhibitors included Pure Plant Protein, makers of smooth and nutrient-dense faba bean protein powder; Phyba, innovators in gut-friendly plant protein formulations; Healthy Empire, natural, gut-friendly, and nutrient-rich foods, including smoothie mixes, bliss ball blends, and protein products; Eat Plants for Health, guided by Health Coach, Sarah Radford; and our friends at Doctors for the Environment Australia. Check out our photo gallery of the exhibition space.

These close interactions added tremendous value to the delegate experience showcasing the expanding plant-based and lifestyle medicine markets.

Culinary Medicine workshop: Exceeding all expectations

The optional Culinary Medicine Workshop on Sunday featured DFN’s CEO Rebecca Stonor, cooking alongside Dr Lisa Kennedy and dietitian Nina Trinquet. The workshop was originally planned to welcome 45 attendees, yet the session was so popular that over 60 participants joined—underscoring the high demand for practical, hands-on learning in plant-based cooking. The workshop included preparing and tasting dishes such as scrambled tofu with fresh corn tortillas and a delectable chocolate berry porridge, deepening attendees’ knowledge and culinary skills.

International Board of Lifestyle Medicine Certification exam at NLMS25

As part of the Nutrition & Lifestyle Medicine Symposium 2025, healthcare professionals had the unique opportunity to sit the prestigious International Board of Lifestyle Medicine (IBLM) Certification Exam. This internationally recognised certification distinguishes practitioners as leaders in evidence-based lifestyle medicine—a rapidly growing field focused on preventing, managing, and often reversing chronic disease through the six pillars of lifestyle medicine.

The exam, which was held on Sunday, 9 November, directly following the Culinary Medicine Workshop, is the culmination of rigorous preparation, including comprehensive online and event-based medical education. Successfully becoming an IBLM Diplomate provides healthcare professionals with enhanced credibility, career advancement opportunities, and a powerful network dedicated to transformative patient care.

Learn more about the certification program and how to take the next steps. Register now to leave plenty of time to prepare for the exam in Sydney in November 2026. Stay tuned for details!

Continuing professional development and on-demand learning

The symposium was approved for 5.5 continuing professional development (CPD) hours by the Royal Australian College of General Practitioners (RACGP) and the Australian College of Rural and Remote Medicine (ACRRM), enabling healthcare professionals to enhance their credentials and broaden their clinical expertise.

For those who missed sessions or wish to revisit content, full recordings are available for on-demand access, free one-time-only for Doctors For Nutrition members, or at a fee for non-members, ensuring ongoing learning beyond the live event.

Join us in Sydney in 2026

NLMS25 was a resounding success—a vibrant platform uniting diverse stakeholders in the pursuit of disease prevention, optimal health, and sustainable living. The enthusiasm and learning ignited here will surely ripple through clinical practice, research, policy, and community life across Australasia.

With success behind us, excitement builds for the next Doctors For Nutrition Conference in Sydney in November 2026, as we continue the journey toward a world free from preventable disease where everyone can thrive and live to their full potential.

Together, we look forward to building on this foundation towards even greater impact in future events.

November 15, 2025
A new plate for Australia

How Doctors For Nutrition are advocating for our health and climate revival

With the release of the new Australian Dietary Guidelines in 2026, Doctors For Nutrition is well-positioned to offer the Australian community tools to transition to a whole-food, plant-based diet, thereby improving public health. Guidance on plant-predominant eating patterns, climate and environmental impacts, and practical educational support is expected to be included in the review.

Responding to new guidelines

With the review of the 2013 Australian Dietary Guidelines now underway, Doctors For Nutrition has submitted evidence and actively participated in stakeholder consultations, advocating for stronger recommendations of plant-based proteins and integration of environmental sustainability into national nutrition advice. Our submissions urge updates to food groups, replacing red meat and dairy with nutrient-rich plant-based options, and call for a clearer emphasis on the health and affordability benefits of plant-predominant diets.

A draft of the new Australian Dietary Guidelines is scheduled for release for public consultation in 2025, providing stakeholders, experts, and the broader community with an opportunity to provide input before finalisation. Doctors For Nutrition will participate in this vital process by carefully reviewing the draft and submitting evidence-based feedback, championing recommendations that highlight plant-based eating and environmental sustainability. Our ongoing involvement ensures that robust scientific and health perspectives help shape national dietary advice for all Australians.

Plant-based proteins in global nutrition guidance

Plant-based proteins—legumes, nuts, seeds, and whole grains—are being prioritised in worldwide dietary guidelines due to overwhelming evidence of their health and environmental advantages. The latest US Dietary Guidelines Advisory Committee recommends listing these foods first in the protein group, aligning with global models like the EAT-Lancet Commission’s “Planetary Health Diet.” This shift helps support chronic disease prevention and provides more sustainable options for populations everywhere.

Dietary guidelines worldwide are shifting to incorporate more plant-forward nutrition recommendations, a trend highlighted by a comprehensive global analysis published in Current Developments in Nutrition. The study assessed 95 national dietary guidelines and found that, while a minority (40%) of countries have an explicit position on vegetarian diets, nearly half already mention plant-based alternatives to meat and milk.

More recent guideline updates are responding to scientific evidence and global sustainability goals, encouraging a transition away from animal proteins and toward legumes, nuts, seeds, and whole grains as key sources of nutrition. The tendency to recommend plant-based options is strongest in countries that prioritise environmental efforts, and weakest where animal agriculture remains economically dominant. Expanding dietary guidelines to better include plant-based diets not only supports better health but also substantially reduces premature mortality and greenhouse gas emissions—underscoring the case for nutrition policy reform worldwide.

Climate change:
A dire national challenge

Climate change is imposing catastrophic costs on Australians.

The National Climate Risk Assessment finds that, unless rapid action is taken, severe impacts such as quadrupled extreme heatwaves, skyrocketing heat-related deaths, increased disaster recovery costs, marine heatwave devastation, and extensive coastal flooding will escalate sharply by 2063–2090. Aboriginal and Torres Strait Islander communities face heightened vulnerability, and national productivity may shrink by hundreds of billions due to climate-driven disruptions. Cutting climate pollution from fossil fuels is essential but diet is also key—plant-based eating patterns dramatically lower greenhouse emissions, protecting both people and the planet.

How plant-based diets help

Moving to a plant-based dietary pattern can make a substantial impact on health and sustainability in Australia. Global modelling shows that if everyone shifted toward plant protein sources, greenhouse emissions would fall by up to 17%, a move highlighted as essential for combating climate change in national and international recommendations. Nutritionally, plant-based diets help reduce the risk of heart disease, type 2 diabetes, and certain types of cancer, while also lowering environmental and economic burdens. To learn more about how our food systems contribute to climate change, read our recent article on the topic.

Doctors For Nutrition’s role and resources

Doctors For Nutrition provides extensive educational materials, workshops, webinars, and practical resources to help Australians adopt a plant-based diet. Our programs equip both the public and healthcare professionals with the necessary information and tools to make lasting dietary changes that benefit both human and environmental health. These resources, designed to demystify plant-based eating, provide meal planning support, and empower individuals and communities to take action in line with emerging national guidelines.

Doctors For Nutrition are proud to have submitted high-quality evidence and are invigorated by the opportunity to help shape the new Australian Dietary Guidelines. As the guidelines evolve to reflect the latest science and sustainability imperatives, our educational resources will be critical for ensuring Australians achieve better – and greener – health outcomes for the future.

September 19, 2025
Doctors For Nutrition Shines at GPCME South 2025 in Christchurch
DFN was proud to attend this year’s General Practice Conference and Medical Exhibition (GPCME), South in Christchurch, NZ.

Over three inspiring days, our team connected with hundreds of healthcare professionals, including general practitioners, nurses, nurse practitioners, practice managers, students, pharmacists and health coaches, sparking meaningful conversations about the power of plant-based nutrition and lifestyle medicine for better patient outcomes.

From morning through evening, our stand became a hub of activity as delegates stopped by to learn more, share their experiences, and explore how dietary choices can profoundly impact the prevention and management of chronic disease. Many attendees left with new insights, expressing excitement about translating what they had learned into their clinical practice.
Five Engaging Workshops

Dr Luke Wilson and Dr Martyn Williamson delivered five well-attended workshops across the weekend, covering:

The Benefits of Plant-Based Diets in Preventing Chronic Disease

Lifestyle Medicine in Clinical Practice

The response was outstanding. Rooms were full, questions flowed, and participants eagerly discussed how lifestyle measures could transform the way we approach healthcare. In fact, one GP from Christchurch told us:
“This was the best presentation at the conference.”

Another highlight was meeting a long-time supporter of DFN who shared:
“DFN are great, they follow the evidence!”

Feedback like this confirms that our message is resonating and that more and more healthcare professionals are seeing plant-based nutrition as a vital component of modern medical care and lifestyle medicine as the future of patient treatment.
Building momentum with a Dine with a Doc

Following the conference, Doctors For Nutrition hosted a special Dine with a Doc evening in Wellington, which brought together local health professionals and community members for an inspiring night of evidence-based conversation and connection. Guests enjoyed a range of wholesome, flavourful dishes prepared by the talented chefs from the new Medically Tailored Meals (MTM) charity, whose creativity showed just how delicious plant-based eating can be. The food was warmly received, with many attendees remarking on how satisfying and vibrant the menu was. To complement the meal, Little City Kombucha generously sponsored the event, offering every guest the chance to sample their refreshing, handcrafted kombucha — a perfect pairing for the evening’s theme of health and vitality.

Looking ahead

Our success at GPCME South has energised us for the year ahead — and we’re already planning to bring the same passion and evidence-based education to GPCME Rotorua in 2026.

But we can’t do it without your support. Right now, every donation you make will be doubled through our matching donation campaign. Your contribution will help us continue to bring vital nutrition and lifestyle education to healthcare professionals who are ready to make a change for their patients.

Together, we can reshape the future of healthcare, one conversation at a time.

DONATE TODAY
September 7, 2025
AMSA National Convention SYD25
Inspiring future doctors with Lifestyle Medicine

Nearly 900 passionate medical students attended the Australian Medical Students Association (AMSA) National Convention, SYD25. The event brought together the brightest minds and most enthusiastic future doctors from across Australia, all eager to learn, connect, and shape the future of healthcare

Doctors For Nutrition: leading the way in Lifestyle Medicine

The Doctors For Nutrition (DFN) exhibit was a hub of activity, drawing in hundreds of students curious about the power of food and lifestyle in preventing and treating chronic disease.

DFN’s team engaged with students, sharing the latest evidence on how plant-based diets can dramatically improve health outcomes. The conversations were lively, with students eager to ask questions and discuss how they could integrate these principles into their future practice.

Many medical students were eager to speak with us as they stated that they do not learn enough about nutrition during their medical degree and many were keen to learn about eating well for their own health.

One student commented:
“We don’t get taught nutrition in med school, so how am I meant to advise my future patients about it?”
Empowering students: The six pillars of Lifestyle Medicine

DFN took their impact a step further by hosting an interactive workshop, focusing on the six pillars of lifestyle medicine:

Whole food plant-based nutrition

Physical activity

Stress management

Sleep

Social connection

Avoidance of risky substances

The workshop emphasised how nutrition is the common thread that weaves these pillars together, serving as the foundation for optimal health. Students learned practical strategies for motivating patients to embrace lifestyle changes, with DFN guiding them through a mock patient consultation. This hands-on experience gave students valuable skills in communication and patient empowerment—skills that are often overlooked in traditional medical training.
Lifestyle Medicine is the future of disease prevention!

5th year student, University of Adelaide

Culinary Medicine in action: The Buddha Bowl Challenge

The excitement didn’t stop there! DFN brought the concept of “culinary medicine” to life with a live cooking demonstration. Delegates gathered around as DFN demonstrated just how quick and easy it is to prepare a delicious, nutrient-packed Buddha bowl. The DFN team highlighted the various ingredients and their impact on our health.

Five lucky students were invited up to the stage to build their own bowls, choosing from a rainbow of fresh, whole food ingredients. The demonstration was more than just a cooking lesson—it was a powerful reminder that healthy eating can be simple, affordable, and enjoyable. The students left not only with full stomachs but also with the confidence to share these practical skills with their future patients.

The future of healthcare: Powered by Lifestyle Medicine

The response from students was overwhelmingly positive. Many expressed that the workshop and cooking demonstration were among the most memorable and valuable experiences of the convention. It was clear that the principles of lifestyle medicine resonated deeply, with students convinced that this approach is the future of healthcare.

You guys are doing awesome work!

3rd year student, Uni Western Sydney

As the AMSA National Convention SYD25 drew to a close, the message was clear: the next generation of doctors is ready to lead the charge in preventive, patient-centred care. Thanks to organisations like Doctors For Nutrition, these future doctors are equipped with the knowledge and inspiration to transform lives—one plant-powered meal at a time.
September 5, 2025
The power of lifestyle medicine: Your pathway to better health

At Doctors For Nutrition, we believe that health is not just about treating symptoms—it’s about empowering you to prevent, manage, and even reverse disease by addressing the root causes. Lifestyle medicine is a practical, evidence-based approach that puts you in control of your health journey, and at its heart lies the transformative potential of whole food plant-based (WFPB) nutrition.

What is lifestyle medicine?

Lifestyle medicine is a holistic approach to healthcare that focuses on modifying daily habits—like nutrition, physical activity, sleep, stress management, and social connections—to prevent and manage chronic diseases. Rather than just masking symptoms, lifestyle medicine targets the underlying causes of conditions such as cardiovascular disease, type 2 diabetes, and certain cancers, helping you achieve true, lasting health.

Lifestyle medicine practitioners focus on evidence-based lifestyle interventions, often working in conjunction with conventional treatments or medications when needed—it’s a complementary, not alternative, approach.

The field is built on six key pillars that work together to support overall wellbeing, with WFPB nutrition being the cornerstone that brings these pillars together.

Incorporating some simple lifestyle changes into your daily life can be both easy and rewarding.

The magic of whole food plant-based nutrition

A WFPB diet is a powerful tool for preventing, managing, and reversing disease. This way of eating is rich in fruits, vegetables, legumes, whole grains, nuts, and seeds, and excludes animal products and heavily processed foods. People who switch to a WFPB diet often report more energy, better mood, clearer skin, and improved overall wellbeing—even within a short time.

Here’s how you can start today

Whole food, plant-based nutrition
Fill your plate with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Start your day with a nourishing bowl of oats topped with berries or start adding beans to your salads for extra fibre and nutrients.

Regular physical activity
Aim for at least 30 minutes of movement most days—this could be a brisk walk, cycling to work or dancing in your living room. Take the stairs instead of the lift or enjoy a family walk after dinner.

Restorative sleep
Prioritise 7–9 hours of quality sleep each night. Create a calming bedtime routine, limit screen time before bed, and keep your bedroom cool and dark for better rest.

Stress management
Incorporate stress-relieving practices into your day, such as mindfulness meditation, deep breathing, or spending time in nature. Even taking 10 deep breaths before meals can help lower stress levels.

Positive social connections
Nurture relationships by sharing meals with loved ones, calling a friend, joining a club, or volunteering in your community. Meaningful connections can boost your mood and support long-term mental health.

Avoidance of risky substances
Join the ‘sober curious’ movement by considering going alcohol-free during the week. Choose sparkling water or herbal tea instead of alcohol. Seek support if you need help reducing alcohol, tobacco or other substances.

By weaving these small, positive habits into your routine, you can make meaningful strides toward preventing and even reversing chronic disease—one day at a time

Why prevention matters

Did you know that up to 80% of chronic diseases can be prevented with healthy lifestyle choices? Conditions like cardiovascular disease, type 2 diabetes, and many cancers often develop over years due to factors like poor diet, inactivity, and unmanaged stress. By making small, sustainable changes—like choosing more whole plant foods, moving your body regularly, and managing stress—you can significantly reduce your risk and boost your quality of life.

Your invitation: The Nutrition and Lifestyle Medicine Symposium, Adelaide 2025

Ready to learn more and connect with a supportive community? We’re excited to invite you to the Nutrition and Lifestyle Medicine Symposium in Adelaide on 8 and 9 November 2025! This event is open to everyone—not just health professionals. Whether you’re just starting your health journey or looking to deepen your knowledge, you’ll find inspiration, practical tips, and the latest science on how lifestyle medicine and plant-based nutrition can transform your life.

GET YOUR TICKET TODAY

You can do this!

Changing habits can feel daunting, but you’re not alone. At Doctors For Nutrition, we’re here to support you every step of the way. By embracing lifestyle medicine—especially whole food plant-based nutrition—you’re investing in a healthier, happier future for yourself and your loved ones. Let’s take the next step together. Join us at the Nutrition & Lifestyle Medicine Symposium 2025 in Adelaide, and discover how small changes can lead to big health rewards. Everyone is welcome!

Are you a healthcare professional interested in treating patients using lifestyle medicine practices?

As the Australasian and Pacific Island representative of the International Board of Lifestyle Medicine, we are proud to offer the certification pathway for physicians and healthcare professionals to gain international recognition as lifestyle medicine practitioners, and become IBLM Diplomates (dipIBLM).

FIND OUT MORE

July 14, 2025
How our food choices affect the climate
What we eat plays a critical role in shaping our planet’s future, and certain dietary choices leave a much larger carbon footprint than others. By choosing more sustainable plant-based foods we can significantly lower our footprint and contribute to the fight against climate change.

Climate change is accelerating, driving extreme weather events, biodiversity loss, environmental degradation and food insecurity. According to the World Meteorological Organization, every key climate indicator reached record levels in 2024. It was the warmest year in the 175-year observational record, with global temperatures climbing to 1.55°C (margin of uncertainty ± 0.13 °C) above pre-industrial levels, making it likely the first year on record, where temperatures exceeded the 1.5°C long-term global temperature goal set by Paris Agreement on climate change. Greenhouse gas (GHG) concentrations hit record highs in 2023, with real-time data confirming that emissions continued to rise in 2024.

The global food system is a key contributor to global GHG emissions and climate change. While different foods contribute to climate change at varying levels, our food choices are key in shaping our carbon and environmental footprint. This article examines the link between diet and climate change, highlighting why adopting a whole food plant-based diet is a powerful solution for reducing our environmental impact and supporting a healthier planet.

The link between diet and climate change

Food systems and GHG emissions

Studies[1,2] indicate that the global food system is responsible for approximately one-quarter to one-third of human-induced GHG emissions. Emissions come from multiple sources, such as land use (including deforestation), agricultural production, processing, transportation, packaging, post-retail cooking, and food waste.

Industrial animal agriculture is one of the most significant contributors, as it requires vast amounts of land (~45-50% of our planet is agricultural land and ~80% of that is used for livestock), water, and feed while producing significant methane emissions (a GHG with a warming potential 28-36 times that of CO₂) from enteric fermentation in ruminant animals. The widely cited estimate of 14.5% of livestock’s contribution to global greenhouse gas (GHG) emissions is from the UN Food and Agriculture Organization (FAO). However, this figure is from data that is nearly 17 years old and has been contested, with more recent estimates ranging from 12% to 20% of global emissions. Furthermore, a recent report suggests that animal agriculture is the single largest driver of climate change, surpassing all other human activities. Another report supports these findings, calling for increased transparency in GHG accounting conventions to reflect the true impact of animal agriculture on the climate.

Closer to home, New Zealand’s Ministry for the Environment reports that almost 50% of New Zealand’s GHG emissions come from agriculture – 75% of which comes from methane emissions from livestock. The next largest source is nitrous oxide from nitrogen added to soils and from manure management. According to the Climate Council, in Australia agriculture accounts for approximately 18% of GHG emissions (higher than the global average of 11.7%) with their emissions dominated by energy production at ~55% and transport at ~21%. In 2022-23, agriculture was responsible for over half of the country’s methane emissions – with 65% of these emissions coming from cattle.

A study of New Zealand’s food system, showing no notable deviation from global trends, showed that not only were whole plant foods substantially less climate polluting than animal-based foods but that adopting plant-focused dietary patterns would also confer large health gains and cost savings for the healthcare system.

These and other studies have consistently shown that diets rich in animal products, particularly meat, are associated with significantly higher greenhouse gas (GHG) emissions compared to plant-based diets. A recent UK analysis showed that vegan diets generate 75% less GHG emissions, use 75% less land, require 54% less water, and have a 65% lower impact on environmental biodiversity than meat-heavy diets.

Agricultural production may be the single largest contributor to GHG emissions, however land use changes, such as deforestation often driven by the expansion of farmland for livestock and feed crops, result in the loss of critical carbon sinks. Forests and wetlands naturally sequester carbon, helping to mitigate climate change, whereas deforestation and clearing results in ever larger amounts of carbon dioxide (and methane) being released into the atmosphere both from the process itself and from the decline in carbon storage.

Water and land use

Global scarcity of water and land, driven by human activity, results in a lack of availability of these natural resources relative to human demand – especially with an ever-increasing population.

Globally, over 70% of fresh water and, as mentioned, almost half of the world’s habitable land are used for agriculture. Livestock occupy nearly 80% of this land yet produce only 17% of the world’s calories and 38% of its protein, making it a highly inefficient food source. In contrast, crops grown directly for human consumption supply the majority of global calories and protein (83% and 62%, respectively), using just the remaining ~20% of available agricultural land.

The following charts[1] demonstrate that land and fresh water requirements for producing various protein sources differ significantly, reflecting the impact of animal-based versus plant-based foods.

The chart below[1] shows direct impact comparisons between dairy milk and other plant-based milk. Dairy milk has significantly higher impacts than the plant-based alternatives across all metrics. Aside from using ten times as much land, and 22 times as much freshwater per litre of milk, it also causes around three times as many greenhouse gas emissions and creates much higher levels of ecosystem pollution

Impact on rivers, lakes and oceans

In addition to the extensive withdrawal of freshwater from rivers, lakes, and other sources, the global food system is a major contributor to ecosystem pollution, contaminating freshwater bodies and oceans.

Our food system relies heavily on synthetic fertilisers to grow sufficient food crops for human consumption and livestock feed. According to the FAO, global fertiliser consumption increased from around 30 million tonnes in the 1960s to close to 200 million tonnes in 2019. Large-scale industrial farming often relies on monocultures—growing the same crop repeatedly on the same land—which depletes soil nutrients, reduces biodiversity, and makes crops more vulnerable to pests and diseases. This leads to more reliance on synthetic fertilisers, pesticides, and herbicides, which can degrade soil health, contaminate water sources, and disrupt ecosystems. Livestock feed crop production is a significant driver of monoculture farming.

In a process known as eutrophication, primarily nitrogen and phosphorus from excessive fertiliser use, and excess nutrients from animal waste in intensive animal agriculture settings, run off farmland into groundwater and rivers. This nutrient pollution from agricultural sources is estimated to account for around 78% of global eutrophication[1]- impacting drinking water quality, degrading habitats, disrupting breeding grounds for various species, and producing algal blooms that are incredibly harmful to freshwater and marine ecosystems. This overgrowth from specific algae species produces toxins that can harm marine mammals, birds and humans. The algae blooms also clog fish gills and cause hypoxic (low-oxygen) waters in ocean environments (known as dead zones).

While industrial plant-based agriculture can still contribute to water pollution and eutrophication (primarily through monocultures and pesticide use), sustainable plant-based farming methods, such as organic and regenerative agriculture, use fewer synthetic inputs and produce far less concentrated waste, reducing nutrient pollution.

The world’s oceans significantly mitigate global warming by absorbing 25% of global carbon dioxide emissions and capturing 90% of the excess heat from these emissions. Feeding our burgeoning global population and the resultant increase in greenhouse gases means that oceans are increasingly absorbing more CO₂ from the atmosphere. This causes ocean acidification, which reduces the ocean’s ability to sequester carbon. And as the absorption of excess heat continues, ocean temperature and sea-level rise cause a significant impact on marine biodiversity, weather patterns and marine ecosystems. The threat to human life, livelihoods and displacement is all too real, with sea-level rise doubling during the last three decades.

Shifting to a predominantly plant-based diet could significantly reduce oceanic dead zones—helping to restore marine ecosystems and mitigate climate change. This is not just an environmental necessity but a crucial step in building a food system that can sustainably nourish future generations while protecting our oceans.

Biodiversity loss

Since the beginning of the first agricultural revolution 10,000 years ago, demand for land has seen the demise of one-third of the world’s forests, many wetlands and other wildlife habitats, causing wildlife populations to decline significantly. Although agriculture supports crops grown for human consumption, intensive animal agriculture is a key driver of this biodiversity loss; with nearly 80% of the world’s agricultural land used to raise livestock for meat and dairy, an estimated 36% of global cropland produces feed for these animals. It is alarming to know that, excluding humans, 94% of the worldwide mammal biomass is livestock (equaling 15 livestock for each wild mammal), and 71% of bird biomass is poultry livestock[1].

To grow the crops needed to sustain such massive numbers of livestock (estimated globally to be 31 billion land animals at any one time), farmers typically elect to use monoculture methods, as mentioned earlier, to gain maximum yield. Growing one crop species over a large land area diminishes plant diversity, affecting food sources and habitats for many animals, including pollinators, which has a knock-on effect on the entire ecosystem. A loss of natural habitats and the use of pesticides has also contributed to a global trend of insect population decline. With one-third of global food crop production relying on pollinators to some extent, food security is of major concern.

Nowhere in the world is biodiversity loss felt more keenly than in Australia, where large-scale deforestation (an area equivalent to the MCG is destroyed every 86 seconds) is pushing some Australian animals to the brink of extinction. According to the Wilderness Society, Australia now holds the number one ranking for mammal extinctions worldwide and is second only to Indonesia for biodiversity loss – 67 wildlife species and 37 plant species have gone extinct. One of the main reasons that hundreds of thousands of hectares of Australia’s forests and bushland are destroyed every year is for agricultural expansion (to create pasture to raise cattle for beef) – with land clearing in Queensland leading the bill.

Human activity is also causing biodiversity loss in our oceans, resulting in significant declines in marine species due to overfishing, habitat degradation and destruction, pollution, and climate change.

Energy efficiency

Animal agriculture is an inefficient way to convert plant-based resources into edible human food. It requires vast amounts of crops to be grown specifically for animal feed, diverting resources that could be used to nourish human populations directly. As we have mentioned, around 36% of global crop calories are used to feed livestock, yet animals only convert a fraction of these calories into edible meat products. If these crops were grown directly for human consumption, far fewer resources would be needed to feed the same number of people.

The following graph[3] shows the energy (in)efficiency of meat and dairy production :

Animal agriculture also highly depends on fossil fuels, from feed crop cultivation and livestock management to processing and transportation. Removing livestock from the equation significantly reduces fossil fuel consumption, making plant-based agriculture a far more energy-efficient alternative. Transitioning to a plant-based food system could drastically lower resource demands, leading to a more sustainable and resilient food supply.

The importance of shifting dietary patterns

The global food system is at a crossroads, with industrial animal agriculture putting immense strain on the planet’s resources. Producing meat, dairy, and eggs requires vast amounts of land, water, and fossil fuels while contributing significantly to greenhouse gas emissions. Animal agriculture also drives deforestation, soil degradation, and water pollution, with vast areas of land cleared to grow feed crops instead of directly nourishing people. Shifting toward a predominantly plant-based food system could free up vast areas of global farmland, allowing for ecosystem restoration, reforestation, and carbon sequestration—key actions in the fight against climate change.

With the global population predicted to rise to 10 billion by 2050, maintaining our current food system will only exacerbate resource scarcity and environmental destruction. A transition to plant-based diets would improve food security and reduce the public health risks associated with industrial livestock farming, including antibiotic resistance and zoonotic disease outbreaks. By prioritising plant-based agriculture, we can create a more sustainable, ethical food system that nourishes future generations without depleting the planet.
Practical tips for reducing diet-related emissions

Now that you understand the impact of our food choices on the climate, you’ll see how shifting to a more plant-forward diet can significantly reduce your carbon footprint. Here are some practical tips to help you make that positive change:

Incorporate more plant-based meals – start small by incorporating just one plant-based meal per week. Need ideas? Explore our recipe collection for inspiration.

Choose plant-based proteins – swap meat and dairy for nutritious alternatives like lentils, beans, chickpeas and tofu. Download our simple swaps guide for some great plant-based substitutes.

Reduce or eliminate dairy – opt for plant-based milk, yoghurt and cheese to drastically cut land and water use while eliminating methane emissions.

Be mindful of processed foods – many processed foods require more energy to produce and may contain hidden animal products like milk powder. Cooking from scratch helps reduce reliance on these products while supporting a healthier diet.

Grow your own food (if possible) – grow fruits and vegetables to develop a deeper appreciation of food sources and sustainability. Choosing produce that doesn’t rely on synthetic fertilisers and pesticides benefits your health and the planet.

Minimise food waste – plan meals and store food properly to reduce waste. Less waste means fewer resources are used in food production, and fewer methane emissions are produced by landfill decomposition.

Download our Going Plant Based or Eat Your Way to Better Health guides for expert tips and practical advice.

Take our FREE interactive online dietary assessment – the 4Leaf Survey to estimate the percentage of your calories coming from whole plant sources and obtain your diet ‘climate score’.

Sign up for one of our online courses:
– Jump right in with the DFN Health Challenge or
– Take it step by step and Make the Switch to whole food plant-based eating.

Like all energy systems, food production requires inputs and generates outputs that impact the environment. We can work towards a more sustainable future by rethinking our food choices—one meal at a time.
References

Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987-992. – processed by Our World in Data

Crippa, M., Solazzo, E., Guizzardi, D. et al. Food systems are responsible for a third of global anthropogenic GHG emissions. Nature Food (2021)– processed by Our World in Data

Alexander et al. (2016). Human appropriation of land for food: the role of diet. Global Environmental
– processed by Our World in Data
March 26, 2025
Lifestyle Medicine Global Alliance Leadership Forum
Shaping the Future of Health

I was honoured to be invited to the stunning shores of Phuket, Thailand, to attend a groundbreaking event in the world of healthcare.

The need for change

The 2nd Global Lifestyle Medicine Leadership Forum, organised by the Lifestyle Medicine Global Alliance (LMGA) and the International Board of Lifestyle Medicine (IBLM), brought together 33 leaders from 25 countries to inspire, innovate, and empower the global movement towards healthier communities. The forum provided a unique opportunity for these experts to address local, regional, and global Lifestyle Medicine challenges, paving the way for transformative healthcare solutions.

This forum catalysed change, focusing on three key objectives:
Strengthening bonds between international Lifestyle Medicine leaders

Fostering collaboration and exchange of best practices

Sharing knowledge and building resources to support organisational momentum

The LMGA creates a substantial, global network of international Lifestyle Medicine societies that represents a convergence of healthcare professionals who connect and inspire one another. By providing connection, collaboration, tools, and best practice frameworks, LMGA plays a key role in assisting countries to develop vibrant, sustainable Lifestyle Medicine organisations. These groups then advance the evidence-based practice of Lifestyle Medicine to prevent, treat, and reverse chronic disease internationally.

Results of the first LMGA meeting

At the first gathering of world leaders in Lifestyle Medicine in 2024 the Doha Declaration was developed. This document was designed to assist healthcare professionals in effectively articulating our shared global consensus on the importance and benefits of Lifestyle Medicine in creating more sustainable and equitable healthcare systems. World leaders pledged to work together tirelessly to achieve health and well-being for everyone.

Our collective voice

As members of the Lifestyle Medicine Global Alliance, Doctors For Nutrition understands the potential of partnering with various sectors to revolutionise healthcare and combat the non-communicable disease epidemic. United by our shared mission of turning the tide on the unsustainable trajectory of noncommunicable chronic disease, Lifestyle Medicine can identify and eradicate the root causes.

Why Lifestyle Medicine?

The rise in chronic disease in many parts of the world and related healthcare costs is unsustainable. Type 2 diabetes alone is a looming global pandemic with incalculable consequences. Much of the healthcare cost in Australia and New Zealand are tied to the treatment of conditions rooted in poor lifestyle choices, with similar statistics in many countries around the world. Chronic diseases—also known as non-communicable diseases—are among the most common, costly, and preventable of all health conditions.
With chronic diseases like diabetes, hypertension, and heart disease driving health care costs and patient suffering, as physicians we need a more sustainable and proactive approach.

– Dr Jorge Otañez

In partnership with the International Board of Lifestyle Medicine (IBLM), Doctors For Nutrition offers the Lifestyle Medicine Certification Program in Australia, New Zealand, and the Pacific Islands. This internationally recognised certification equips physicians and healthcare professionals with the tools to prevent, manage, and even reverse chronic diseases by addressing their underlying causes. With over 8,000 certified diplomates from 92 countries, the IBLM has established itself as a global leader in Lifestyle Medicine.

With Lifestyle Medicine, our patients benefit from access to the knowledge and tools to improve their health in a way that gives them a sense of agency and empowerment.

– Dr Eliza Ng

Join the movement

Learn more about the Lifestyle Medicine Certification pathway and register to sit the exam this year!
March 12, 2025
Standing out at the Vegan Festival Adelaide

On the weekend of 7-8 December, Doctors For Nutrition hosted a stall at the world-renowned Vegan Festival Adelaide.

The Vegan Festival is a highlight for the Adelaide vegan community and won the Community Event of the Year at the Citizen of the Year Award Winners 2022 held by the City of Adelaide. The festival attracts a large number of people who eat a standard Australian diet. Historical data collected by organisers indicates around a third of festival goers are either curious about veganism or attending to support a friend. The festival also hosts many people who are vegan for ethical and environmental reasons and may not be aware of the many health benefits of eating a whole food plant-based diet. The diversity of this demographic creates fertile ground for conversations, and the amazing Doctors For Nutrition volunteers took full advantage of this.

Over the course of the weekend, volunteers handed out 367 physical resources, documented 254 conversations, signed up 9 new members, and gained 40 new subscribers. This is a fantastic outcome, and demonstrates the growing interest in eating a plant-based diet for optimal health.

A whole food plant-based diet has completely changed my life.

Conversations at the stall indicated that many people had either not heard of Doctors For Nutrition prior to the festival or had read about the organisation for the first time on the Vegan Festival website. This feedback emphasizes the importance of Doctors For Nutrition having a presence at events not solely focused on plant based nutrition and its benefits, and the impact of using event platforms to showcase the organisation’s work.

Dr Heleen Haijema, Co-founder and Chair of the Board, and Rebecca Stonor, CEO were also in attendance helping to run the stall and conduct informative and engaging cooking demonstrations and talks. These attracted particular attention, with attendees heading straight to the stall for further information after hearing Heleen and Rebecca speak.

Over the weekend, many inspiring conversations were conducted, with one visitor telling volunteers that eating a whole food plant-based diet had completely changed their life. Others commented how amazing it was to see a stall representing an organisation like Doctors For Nutrition at the Vegan Festival.

Doctors For Nutrition will engage with new members and subscribers in the coming weeks to provide additional information and resources.

Doctors For Nutrition also won Best Stall of the festival, with festival organisers drawing attention to the consistent busyness over the weekend, and the team’s dedication to sharing evidence-based information about plant-based nutrition. It was an incredibly successful weekend, leaving volunteers and key staff feeling inspired and energised. Many thanks to all who assisted with the stall, talks, and demonstrations, and we look forward to many more crucial conversations at future events.

January 2, 2025
A call to end the ‘Discover Dairy’ program in Australian schools
Let’s prioritise healthier, un-biased, evidence-based nutrition education for our children

Doctors For Nutrition Co-Founder and Chair of the Board, Dr Heleen Haitjema, has written to Ministers for Education across most of Australia, calling for an immediate end to the Discover Dairy education program, which uses resources provided by Dairy Australia, in schools.

Our education system has an obligation to provide students with nutrition information that is unbiased and evidence-based. School curricula should be protected from the influences of industry bodies, such as Dairy Australia, whose interests are commercial in nature. Providing a more health-promoting and science-based approach, and incorporating a range of plant-based alternatives, can effectively cater to students’ diverse dietary needs and preferences, thereby enhancing overall lifelong health and well-being.

Our children deserve access to the most accurate and health-promoting nutritional guidance, and it’s time we re-evaluate the role dairy plays in school education.

A growing body of scientific evidence suggests that dairy may have inherent health risks – from heart disease, certain cancers, allergies, digestive issues, and type 1 diabetes – which is concerning when exposure to dairy foods begins at an early age.

Dairy and bone health

Dietary guidelines have long led people to believe that dairy products are essential for optimum bone health, but the evidence does not support this commonly held belief. High dairy consumption has been related to increased rates of osteoporosis and fractures, [1,2] contradicting the widespread messaging that dairy promotes bone health. A 2005 review in the journal Pediatrics showed that drinking milk has no significant effect on children’s bone health. [3] Similarly, a seven-year follow-up of adolescent girls published in 2012 indicated that neither dairy nor calcium intake made any difference in preventing stress fractures. [4] Weight-bearing exercises and other lifestyle factors are far more important in maintaining lifelong bone health. [5,6]

Dairy and heart health

Heart disease is the number one cause of death in Australia and around the world. Cholesterol and saturated fats contained in dairy products are known to increase the risk of heart disease and stroke. [7,8] Scientific studies have documented that a diet free from dairy, with a shift to plant-based nutrition, together with moderate physical activity, cessation of smoking and stress management, can prevent and even reverse heart disease. [9,10]

Dairy and cancer

Various studies have also linked the consumption of dairy foods to certain types of cancer. Dietary studies indicate that dairy increases the risk of prostate cancer in men [11-13], and breast and ovarian cancers in women [14-18]. In one large study involving 23,000 lactose-intolerant people who avoided milk and dairy products, a lower incidence of lung, breast, and ovarian cancers was found than in their dairy-consuming relatives [19].

Dairy and digestive health

Lactose intolerance, which is the body’s inability to digest the sugars within milk due to a lack of, or inactivity of, the enzyme lactase, is highly prevalent worldwide, leading to the development of gastrointestinal discomfort, including abdominal pain, bloating, and diarrhea. [20] While cow’s milk allergy in children is associated with chronic constipation, other gastrointestinal, skin and respiratory symptoms can also arise. [21-24]

Dairy and type 1 diabetes

Early exposure to the A1 beta-casein protein in cow’s milk has been implicated as a causal trigger in the onset of type 1 diabetes, an autoimmune disease often diagnosed in childhood. A study from Australia and New Zealand also identified an increased risk of type 1 diabetes among children who had consumed dairy in infancy. [25] and a subsequent study involving over 3,000 infants with genetic predisposition for diabetes uncovered that early cow’s milk consumption increased their risk for type 1 diabetes.[26] A report by the American Academy of Pediatrics [27] estimated that avoidance of cow’s milk protein exposure in the first three months of life may reduce the risk of developing diabetes by as much as 30%.

Smarter choices for health: Plant-based options

It is important to emphasise that milk and dairy products are not essential in the diet and may pose certain health risks. A diet rich in whole grains, fruits, vegetables, legumes, and nuts can meet all nutritional needs without the health risks associated with dairy consumption. Plant-based milk alternatives, such as soy, almond, or oat milk, offer a lower-saturated-fat option. Essential nutrients for bone health, including calcium and potassium, can be easily obtained from whole plant foods, while adequate vitamin D can be gained through sunlight exposure or supplements when needed.

At Doctors For Nutrition, we urge State Education Ministers across Australia to advocate for the removal of the Discover Dairy curriculum from schools. It’s time to prioritise children’s health by introducing an inclusive, evidence-based nutrition curriculum that empowers them to build a healthier future.
References

Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994

Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997 Jun;87(6):992-7. doi: 10.2105/ajph.87.6.992. PMID: 9224182; PMCID: PMC1380936.

Lanou AJ, Berkow SE, Barnard ND. Calcium, dairy products, and bone health in children and young adults: a reevaluation of the evidence. Pediatrics. 2005;115:736-743. doi: 10.1542/peds.2004-0548

Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, calcium, and dairy intakes and stress fractures among female adolescents. Arch Pediatr Adolesc Med. 2012;166:595-600. doi: 10.1001/archpediatrics.2012.5

Hind K, Burrows M. Weight-bearing exercise and bone mineral accrual in children and adolescents: a review of controlled trials. Bone. 2007 Jan;40(1):14-27. doi: 10.1016/j.bone.2006.07.006. Epub 2006 Sep 7. PMID: 16956802.

Gómez-Bruton A, Matute-Llorente Á, González-Agüero A, Casajús JA, Vicente-Rodríguez G. Plyometric exercise and bone health in children and adolescents: a systematic review. World J Pediatr. 2017 Apr;13(2):112-121. doi: 10.1007/s12519-016-0076-0. Epub 2017 Jan 15. PMID: 28101776.

Li Y, Hruby A, Bernstein AM, et al. Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease: a prospective cohort study. J Am Coll Cardiol. 2015;66:1538-1548. doi: 10.1016/j.jacc.2015.07.055

Chen M, Li Y, Sun Q, et al. Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults. Am J Clin Nutr. 2016;104:1209-1217. doi: 10.3945/ ajcn.116.134460

Szeto YT, Kwok TC, Benzie IF. Effects of a long-term vegetarian diet on biomarkers of antioxidants status and cardiovascular disease risk. Nutrition. 2004;20:863-866. doi: 10.1016/j.nut.2004.06.006

Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? Lancet. 1990;336:129-133. doi: 10.1016/0140- 6736(90)91656-U

Qin L, Xu J, Wang P, Tong J, Hoshi K. Milk consumption is a risk factor for prostate cancer in Western countries: evidence from cohort studies. Asia Pac J Clin Nutr. 2007;16:467-476.

Song Y, Chavarro JE, Cao Y, et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. J Nutr. 2013;143:189-196. doi: 10.3945/jn.112.168484

Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci E. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr. 2001;74:549-554. doi: 10.1093/ajcn/74.4.549

Kroenke CH, Kwan ML, Sweeney C, Castillo A, Caan BJ. High- and low- fat dairy intake, recurrence, and mortality after breast cancer diagnosis. J Natl Cancer Inst. 2013;105:616-623. doi: 10.1093/jnci/djt027

Cramer DW, Greenberg ER, Titus-Ernstoff L, et al. A case-control study of galactose consumption and metabolism in relation to ovarian cancer. Cancer Epidemiol Biomarkers Prev. 2000;9:95-101.

Larsson SC, Bergkvist L, Wolk A. Milk and lactose intakes and ovarian cancer risk in the Swedish Mammography Cohort. Am J Clin Nutr. 2004;80:1353-1357. doi: 10.1093/ajcn/80.5.1353

Qin B, Moorman PG, Alberg AJ, et al. Dairy, calcium, vitamin D and ovarian cancer risk in African American Women. Br J Cancer. 2016;115:1122-1130. doi: 10.1038/bjc.2016.289

Kushi LH, Mink PJ, Folsom AR, et al. Prospective study of diet and ovarian cancer. Am J Epidemiol. 1999;149:21-31. doi: 10.1093/oxfordjournals.aje. a009723

Ji J, Sundquist J, Sundquist K. Lactose intolerance and risk of lung, breast and ovarian cancers: aetiological clues from a population-based study in Sweden. Br J Cancer. 2015;112:149-152. doi: 10.1038/bjc.2014.544

Catanzaro R, Sciuto M, Marotta F. Lactose intolerance: An update on its pathogenesis, diagnosis, and treatment. Nutr Res. 2021 May;89:23-34. doi: 10.1016/j.nutres.2021.02.003. Epub 2021 Mar 21. PMID: 33887513

Iacono G, Cavataio F, Montalto G, et al. Intolerance of cow’s milk and chronic constipation in children. N Engl J Med. 1998;339:1100-1104. doi: 10.1056/NEJM199810153391602

Dehghani SM, Ahmadpour B, Haghighat M, Kashef S, Imanieh MH, Soleimani M. The role of cow’s milk allergy in pediatric chronic constipation: a randomized clinical trial. Iran J Pediatr. 2012;22:468-474.

Sampson HA. Update on food allergy. J Allergy Clin Immunol. 2004;113:805-819. doi: 10.1016/j.jaci.2004.03.014

Host A. Frequency of cow’s milk allergy in childhood. Ann Allergy Asthma Immunol. 2002;89(6 Suppl 1):33-37. doi: 10.1016/s1081-1206(10)62120- 5

Chia JSJ, McRae JL, Kukuljan S, et al. A1 beta-casein milk protein and other environmental pre-disposing factors for type 1 diabetes. Nutr Diabetes. 2017;7:e274-e281. doi: 10.1038/nutd.2017.16

Kimpimaki T, Erkkola M, Korhonen S, et al. Short-term exclusive breast- feeding predisposes young children with increased genetic risk of type I diabetes to progressive beta-cell autoimmunity. Diabetologia. 2001;44:63-69. doi: 10.1007/s001250051581

Eidelman AI, Schanler RJ. Policy statement: breastfeeding and the use of human milk. From the American Academy of Pediatrics. Pediatrics. 2012;129:827-841. doi: 10.1542/peds.2011-3552x
November 21, 2024
International Plant-Based Nutrition Healthcare Conference 2024

Dr Heleen Haijema, Co-founder and Chair of the Board, and Rebecca Stonor, CEO, were excited to attend the 12th International Plant-Based Nutrition Healthcare Conference in Anaheim, California.

PBNHC 2024 is the USA’s premier medical education conference focused exclusively on scientific research conveying the efficacy of whole food plant-based nutrition. The Plantrician Project has been holding conferences since 2012, to educate medical doctors, clinicians, and other health influencers on the indisputable health benefits of a plant-based diet.

The Australian Contingent

The conference is held annually and attracts a wide range of medical doctors, nurses, students, dietitians, nutritionists, health coaches, and the general public interested in nutrition. With both live and virtual delegates, the conference is open to all those passionate about choosing foods to improve health. Both Heleen and Rebecca funded their trips and conference attendance personally, ensuring that donations to DFN remain dedicated to supporting our core mission and programs.

There were a few familiar faces in the crowd with a small group of Aussies and New Zealanders in attendance! Heleen and Rebecca were reunited with colleagues, old acquaintances, and made some new friends.

At this event, attendees learned from the foremost experts in preventative nutritional medicine about practical applications for empowering patients to use food as the foundation of their health and well-being. Topics ranged from weight loss to water fasting, eye health to mental health, and there was a common thread among all presentations: Eating a plant-based diet is not only about preventing, managing, and often reversing chronic disease but also about longevity and promoting’ health span’.

Dr. Scott Stoll, co-founder of the Plantrician Project, opened the Plenary sessions. He emphasized the importance of offering patients messages of hope rather than resorting to fear after a diagnosis. Patients who maintain hope are more effective at overcoming challenges, reducing anxiety, and gaining a stronger sense of control and well-being. Storytelling in healthcare is another powerful tool, with proven positive effects on health outcomes. Dr. Stoll also highlighted the significance of building community by organising potlucks to foster connection—a key element promoted by DFN through their Plant-iful Plates campaign.

The Plenary presentations went over four days and covered a plethora of medical conditions. Speakers included Dr Joel Fuhrman, recipient of this year’s ‘Plantrician Project Luminary Award’, Dr Brooke Goldner, Dr Alan Goldhammer, and Dr Michael Klaper. Dr Rudrani Banik, an ophthalmologist, highlighted the importance of a nutrient-dense diet, rich in fruits and vegetables, for optimal eye health.

Dr Dean Ornish presented his latest research into halting and reversing the early stages of Alzheimer’s disease with a whole food plant-based diet and other lifestyle interventions. Dr. Ornish explained the unifying theory of chronic diseases, demonstrating that the same lifestyle changes—including adopting a whole-food, plant-based diet—can prevent and even reverse the progression of many chronic conditions. After four days of presentations, it became clear that these diseases share a common root: low-grade chronic inflammation, which leads to the development of chronic illness.

L-R: Rebecca Stonor, Dr Scott Stoll and Dr Heleen Haitjema

Then there was the conference food! Breakfast was included, with steel-cut oats being the staple topped with fresh berries, ground flaxseeds, and nuts. Green smoothies were also on offer! At lunch and dinner, delegates piled their plates high with a buffet of assorted salad vegetables, sauces, spices, and dressings, all carefully chosen for their nutrient density and promotion of optimal nutrition. Soups and warm dishes were served along with cooked whole grains and legumes. The delegates did not go hungry or experience the afternoon sleepiness that comes from the typically heavy, oil-laden, conference food served at many other events.

Attending this conference highlighted the fact that Doctors For Nutrition and the Plantrician Project have been friends for many years. Dr Heleen Haitjema attended their very first conference in 2012, and soon after, she felt compelled to establish a similar charity in Australasia. She has since attended all twelve conferences hosted by the Plantrician Project. Dr Scott Stoll, one of the organisation’s co-founders, publicly thanked her for her long-term and ongoing friendship.

Heleen and Rebecca have returned to Australia with newfound motivation and passion for promoting this vital information in the Southern Hemisphere. To stay informed of upcoming events held throughout Australia and New Zealand by Doctors For Nutrition, subscribe to our mailing list!

October 8, 2024
Start your day right: A plant-based breakfast for health and vitality
Embrace the power of plants at breakfast to set the tone for a day full of energy, focus, and well-being. By choosing a nutritious morning meal, you’re unlocking five amazing benefits that pave the way to a healthier lifestyle—one meal at a time!

Starting your day with a plant-based breakfast is a powerful way to maximise nutrition. Discover five life-changing benefits, each with practical tips you can use immediately.

1. Peak nutrient absorption in the morning

Fuel your morning with maximum nutrient power

Morning is the prime time for your body to absorb and utilise nutrients effectively. After fasting overnight, your body is particularly receptive to the nutrients you provide, making breakfast crucial for setting the tone for your day. Starting your day with a plant-based breakfast is a strategic way to flood your body with essential vitamins, minerals, and antioxidants. This approach not only maximises nutrient intake but also helps reduce the risk of chronic diseases.^[1]

Practical tip: Try a nutrient-packed smoothie or smoothie bowl with dark leafy greens, berries, seeds, and spices.

2. Superior performance without crashes

Feed your brain, fuel your body, and curb cravings

Whether you’re gearing up for a day at the office or tackling a physically demanding job, a plant-based breakfast rich in whole grains, fruits, and vegetables is key to sustaining mental and physical performance throughout the day. Foods high in complex carbohydrates and nitrates—like whole grains and leafy greens—help maintain steady glucose levels, enhance cognitive function, improve blood flow, and reduce fatigue.^[1,4]

A plant-based breakfast can help stabilise your mood and reduce cravings. Foods high in plant-based proteins, such as tofu, support serotonin production, keeping you satisfied and curbing those mid-morning hunger pangs.^[2]

Practical tip: Try a hearty breakfast, something like oats, that supports both brain and body performance. Alternatively a tofu scramble on whole-grain toast topped with leafy greens can provide an extra mood boost.

3. Powerful phytochemicals and antioxidants

Protect your health, one meal at a time

Every meal is an opportunity to protect your health against cancer and other chronic diseases, and breakfast is the perfect place to start. Plant foods are the only sources of phytochemicals and antioxidants—powerful compounds that neutralise harmful substances support cellular repair, and inhibit the growth and spread of cancer cells.^[3] The anti-inflammatory properties of these compounds help reduce aches and pains, particularly for those with autoimmune conditions, and combat inflammation linked to heart disease.^[3] Choosing a nutrient-dense, plant-based breakfast lays a strong foundation for long-term health and vitality.

Practical tip: Add spices like turmeric, cinnamon, and ginger to your morning oats, topped with berries or other fruits, for an extra boost of cancer-fighting, anti-inflammatory goodness.

4. Enhanced digestive health

A healthy gut starts with breakfast

The fibre in a plant-based breakfast is crucial for healthy digestion and maintaining a balanced gut. Morning is a sensitive time for your digestive system, so starting the day with a fibre-rich meal helps regulate bowel movements, supports gut health, and prevents discomfort throughout the day.^[2,3]

Practical tip: All plant-based choices are naturally high in fibre, so you can’t go wrong. Add chia seeds or flaxseeds to your oats for an extra fibre boost, or bake them into a fibre-packed oatmeal bake.

5. Optimal hydration

Hydrate from the inside out

Many plant-based foods, like fruits and vegetables, are naturally high in water, making them perfect for rehydration after a night of fluid loss. Morning hydration helps restore fluid balance, kickstart metabolism, and support cognitive function. It also aids digestion and flushes out toxins, ensuring your body starts the day at its best. Remember, the water content in fruits and vegetables also contributes to your daily fluid intake.

Practical tip: Treat yourself to a green smoothie or hydrating fruit salad made from watermelon, oranges, and strawberries to replenish your fluids and keep your body running smoothly.

We hope these insights have inspired you to see that a plant-based breakfast isn’t just a meal; it’s a foundation for a healthier, more vibrant life. Starting your day with nutrient-packed plant foods can set the tone for everything that follows, from improved energy and focus to better digestion and long-term health benefits.

Ready to take your breakfast to the next level? Visit the Plant Oceans Nutrition website by Martina Brayford to get your FREE Superfood Breakfast Guide, featuring five easy, plant-based recipes and practical tips for a healthy start to your day.

Martina Brayford
Certified Health Educator and Cooking Instructor

Martina Brayford is a Certified Health Educator and Cooking Instructor with the Physicians Committee for Responsible Medicine. She holds a certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University and studied Food & Nutrition Coaching at Nature Care College in Sydney.

Martina is passionate about using plant-based nutrition to improve health and reduce chronic illness. Through her business, Plant Oceans Nutrition, she promotes plant-based eating in her community in Western Australia. She runs group cooking classes, online programs, and individual coaching sessions, on how the right foods can promote long-term health and vitality.
References

Greger, M. & Stone, G. (2015) How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

Barnard, N. D. (2019) Dr. Neal Barnard’s Program for Reversing Diabetes

Fuhrman, J. (2011) Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

Barnard, N. D. (2014) Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory
August 24, 2024
Should we decrease red meat consumption to protect the planet?

Dr. Heleen Haitjema, co-founder and board director of DFN, joined a debate on the new Sky News ‘The Jury’ program, and provided her expert opinion on the pressing need to decrease red meat consumption to counteract the damaging environmental and climate consequences of meat production.

The debate with Senator Susan McDonald, a former butcher and farmer, was sparked by the federal government’s decision to integrate food sustainability recommendations into its dietary guidelines. The farming industry has criticised this shift, labelling it as an ‘ideological agenda’ targeting red meat.

While the program framed the debate as “Should we ban meat to save the planet?” Dr. Haitjema’s argument centered on the necessity of decreasing red meat consumption rather than advocating for an outright ban, which is in line with the UN Food and Agriculture stance on sustainable diets. In the short segment Dr Haitjema outlined not only the climate impact of excessive red meat consumption but also the detrimental impact that its production has on land and water use, its overall inefficiency, and its inherent polluting nature.

Watch the recording here

We also welcome you to read our article ‘From guidelines to greener plates: Australia’s necessary dietary shift’ where we explore how plant forward diets align with the principles of what constitutes sustainable diets as described by the FAO. That is ‘diets with minimal environmental impact, ensuring food and nutrition security for both current and future generations. These diets prioritise biodiversity and ecosystems, respect cultural diversity, and are accessible and affordable to all’.

February 27, 2024
Dine with a Doc – Melbourne, 2024

Doctors For Nutrition hosted a ‘Dine with a Doc’ dinner with Prof. Kim Williams, US Cardiologist.

The evening was a huge success and we had an amazing turn-out of DFN supporters, physicians, dietitians, medical students and friends from both Melbourne, and other states of Australia!

Prof Kim Williams launched the event with an insightful and informative presentation, highlighting how diet-related disease, particularly cardiovascular disease, is the biggest killer in the Western world. He then commented on findings of his recent publication ‘What’s on our plate? Healthful vs. Unhealthful Eating Habits of Physicians’, which showed only 4% of physicians were eating a heart-healthy diet and only one of them was vegan.

Williams then invited the audience to comment on Chat GPT’s answers to the question: ‘If plant-based diets are associated with lower death rates and less chronic disease, help sustain the planet and avoid animal cruelty, why are they not widely adopted?’ To view the top 10 AI-generated answers, check out Kim’s slides from the evening.

Prof. Kim Williams is well known for his famous quote: “There are two types of cardiologists, vegans and those who haven’t read the data”. From hearing Prof Kim Williams speak it was clear that there are in fact three types of cardiologists, the third group being those who have read the data but have personal barriers to change!

There are two types of cardiologists, vegans and those who haven’t read the data

A whole food plant-based buffet, full of delicious nutrient-dense dishes, was served and was a great way to complete the evening. People chatted, made connections, and networked over a plate of heart-healthy food!

DFN staff, supporters, and advisory council members then met the following morning to brainstorm future collaborations and how we can raise awareness of whole food plant-based nutrition for preventing and reversing chronic disease so that everyone can thrive and live to their full potential.

To stay in the loop about future events, make sure you subscribe to our mailing list and keep an eye on our social media accounts!

January 17, 2024
Doctors For Nutrition’s call for change
The House of Representatives Standing Committee on Health, Aged Care, and Sport undertakes an inquiry into diabetes in Australia, with a view to improving policies and supporting all Australians.
The House of Representatives Standing Committee on Health, Aged Care, and Sport (the Committee) has embarked on a critical journey—an inquiry into diabetes in Australia.

Urgent action is needed.

1 in 20 Australians are living with diabetes. This number has increased almost 2.8-fold between 2000 and 2021. This figure is likely to be higher as it is estimated 500,000 people are living with silent, undiagnosed type 2 diabetes.

This inquiry aims to draw conclusions and recommendations based on submissions and evidence, with a focus on:

Understanding the root causes of diabetes

Exploring new evidence-based advances in prevention and management

Evaluating the broader impacts of diabetes on Australia’s health system and economy

Examining interrelated health issues between diabetes and obesity in Australia

Assessing the effectiveness of current Australian Government policies and programs

With a vision for a world free of preventable diseases, DFN commends the Committee’s efforts to improve policies and support systems, ultimately benefiting all Australians.
The crucial role of diet in diabetes prevention

The underlying mechanism of type 2 diabetes, comprising 85% of reported cases, is insulin resistance. Contrary to popular belief, it is not carbohydrates or sugar that cause insulin resistance. Insulin resistance is caused by a build-up of fat inside muscle and liver cells. Fat stored in these cells reduces their sensitivity to insulin, resulting in increased blood glucose levels.

Type 2 diabetes remains largely preventable by maintaining a healthy lifestyle. DFN champions a whole food plant-based (WFPB) eating pattern as the key intervention.

Research has consistently demonstrated the numerous benefits of a WFPB eating pattern for the prevention and reversal of diabetes, including weight loss, improved insulin sensitivity, blood sugar regulation, reduced inflammation, and a lower risk of comorbidities.

Prevention before cure

DFN advocates for the prevention of disease. Our healthcare system is designed to treat illness and is poorly equipped to assist the general population in preventing chronic illness; especially in the case of type 2 diabetes.

Researchers have found that people who followed a vegan diet had a 78% lower risk of developing diabetes, compared to non-vegetarians. We also know that a plant-based diet can improve long-term glucose control and reduce the need for medication.

People who followed a vegan diet had a 78% lower risk of developing diabetes, compared to non-vegetarians.

The cost of diabetes

Considerations of cost must extend beyond the serious financial implications, there is also the profound physical, mental, and emotional toll on those affected, along with their families and broader networks.

The economic cost of diabetes in Australia was $14.6 billion in 2017.

WFPB nutrition not only effectively manages the disease but also offers significant additional advantages, notably its environmental sustainability. In a time when three-quarters of the nation express concerns about climate change, this presents a substantial and encouraging aspect.

Obesity as a risk factor

The interrelatedness between diabetes and obesity is indisputable. Up to 60% of type 2 diabetes diagnoses can be attributed to excess weight or obesity. Plant-based diets result in greater weight loss compared to a non-vegetarian diet.

Calling for effective prevention strategies

DFN suggests that the Australian Dietary Guidelines review, regulation to discourage poor food choices and education must be at the forefront of change.

Our participation in the ‘Inquiry into Diabetes in Australia’ isn’t simply a response—it’s a passionate plea for change. Our submission underlines the potential of nutrition in preventing and managing diabetes, urging a shift toward evidence-based, preventative healthcare policies.

We firmly believe that concerted efforts can transform the landscape of diabetes management for a healthier, more informed future.

Read the full submission (including references).

You can also view Dr. Neal Barnard (MD, FACC, Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, D.C.) presenting research on nutrition and T2DM during a 2022 Food Vitals webinar.
November 29, 2023
WONCA 2023 Sydney World Conference

Doctors For Nutrition were proud sponsors of the World Organization of National Colleges, Academies and Academic Associations of General Practitioners/Family Physicians, hosted by the Royal Australian College of General Practitioners (RACGP).

Themed around recovery, reconnection, and revival in primary care, WONCA 2023 provided the representatives from Doctors For Nutrition with a unique opportunity to connect and network with local and international medical professionals.

Over 4000 delegates attended the four-day conference from 115 countries. Many of the attendees agreed that their traditional diets, high in fruits, vegetables, whole grains and legumes, were healthier than the Westernised version of what they eat today. Many chronic illnesses, including CVD and type 2 diabetes, are on the rise in their home countries when they were previously unheard of only a few generations ago.

Our health is our choice. What we put in our mouths predominantly determines our health outcomes.

DFN Social Media and Events Lead, Rebecca Stonor, was joined by volunteers, who are Sydney-based medical professionals, and who volunteered their time to help share the message of the benefits of plant-based nutrition. Dr Ethan An discussed with delegates how he reversed his high cholesterol levels with a low-fat, whole food plant-based eating pattern. He leads by example and now recommends this way of eating to many of his patients.

A GP from Malaysia agreed wholeheartedly with our vision, stating that “Our health is our choice. What we put in our mouths predominantly determines our health outcomes.”. He talks about nutrition to all of his patients and understands that a healthy way of eating can prevent many of the chronic health conditions he sees daily.

The conference was held at the International Conference Centre in Darling Harbour, Sydney. The catering was exceptional with the whole of Saturday’s meals made vegetarian with a focus on planetary health.

Many doctors were excited about our free online course, Prescribing Nutrition and our Food Vitals webinar series. Several GPs also joined our Doctors Health Challenge, and encouraged their peers to register!

If you’d like to support us to attend more of these conferences and events, please consider a one-off or monthly donation. Help us share the invaluable benefits of whole food plant-based nutrition for disease prevention and reversal with medical professionals!

November 7, 2023
DFN successfully upskills doctors on prescribing nutrition
During April, Doctors For Nutrition launched an online course, ‘Prescribing Nutrition’. Read about how this course had a significant impact on more than 300 doctors and medical students.

Why the ‘Prescribing Nutrition’ course is needed

The majority of general practice consultations in Australia exclude nutrition-related counselling; alarming given that poor nutrition is a leading contributor to health loss and early death.

Research conducted in Australia and New Zealand has identified barriers to GPs providing nutrition care that include; perceptions of inadequate skills in nutrition counselling associated with inadequate training, ambiguous attitudes and, differing perceptions about the role of general practitioners in nutrition care.(1)

Our course was developed to address these barriers and equip healthcare professionals in Australasia with confidence and practical tools to support patients with a plant-based dietary shift.

Video lesson within the Prescribing Nutrition course

The launch of ‘Prescribing Nutrition’

During April and May 2022, more than 300 healthcare professionals enrolled in the two intakes of the Prescribing Nutrition course. The first intake was open to medical students, followed by a second intake for medical doctors. The course consisted of blended learning methods – video, text, an interactive assignment and a live workshop with plant based GP facilitators, including breakout sessions to work on a case study together.

The content was delivered by doctors and dietitians with expertise in whole food plant-based nutrition. Lessons covered evidence supporting the benefits of a healthy plant-based diet, how to talk to patients about diet (especially within the time constraints of a typical GP consultation), recommendations for success, communication skills and everyday practical tips. Participants completed a short quiz following each lesson.

Clockwise from top left: Dr Adrian Griscti, Deeni Betar-Young APD, Dr Alyce Churchill, Dr Luke Wilson, Dr Shireen Kassam, Dr Stephanie Dakin, Dr Malcolm Mackay, Emma Strutt APD, Dr Martyn Williamson and Dr Heleen (Roex) Haitjema

The assignment component of the course tasked participants to undertake real life nutrition discussions in consultations with patients, and report back on their experience. This was a great opportunity to put learning into practice, encourage reflection and uncover areas where further development was desired.

Powerful participant feedback

Via completed feedback forms we were pleased to discover that:

After engaging with the mini-course, 100% of the participants were more confident talking with patients about plant-based diets.

On a scale of how likely participants would be to recommend the mini-course to a friend or colleague, the average was 9 out of 10 (where 10 is highly likely and 1 not at all likely).

The mini-course inspired approximately 48% of the participants to make personal dietary changes whereby they intend to eat significantly more whole plant foods.Another 15% intend to eat slightly more whole plant foods and 31% are inspired to continue with the changes they have already made.

Participants reported that the course had delivered an introduction to material that had not been taught during university studies, as well as resources to support them.

I noticed that throughout my medical degree, so far, we have only had 2 hours of nutritional teaching, and it was quite lacklustre. Being able to learn more nutritional medicine has already been beneficial towards my placements and I haven’t even graduated yet. I feel that the more that I learn about nutritional medicine I want to make sure I incorporate it into my future practices because it is vital for the holistic view of a patient’s health. – Medical student, VIC

I have always tried to discuss nutrition with patients in the past, but despite knowing the benefits, and eating plant-based myself I haven’t felt very confident discussing a plant-based diet with patients and tended to give the general and vague advice I was taught in university. Now that I have some useful tools and techniques on how to broach the subject with patients, and especially with the huge amount of informative and practical resources provided in the course, I plan to discuss a plant-based diet a lot more with patients. I feel that I will be able to make a real change in the health of my patients with this increased knowledge. – GP, WA

I really enjoyed this course and learnt a lot (and I have an undergrad in human nutrition!). I appreciated the practical approach and patient-centered advice. – Medical student, QLD

The course opened the eyes of many to the key role that nutrition plays in healthcare and in their future consultations.

Nutrition plays an integral part in the holistic care of a patient’s health. Until this course I had not considered its weight as part of the healthcare conversation. As an aspiring general practitioner, I see nutrition now as something that I want to strive to integrate into the assessment of each patient, as important as the smoking history, and broached as often as blood pressure is measured. – Medical student, VIC

Since doing this course I have been talking about diet in more consultations and I plan to continue to do this. I hope it will mean that I will empower my patients to become in control of their health and not feel reliant on medication. I hope then nutrition will become the first line in my management plan for most patients so that I can then give more patients the chance not to take medication but to try a whole food plant based diet instead. – GP, UK

WFPB nutrition is relevant to all humankind and I would like to discuss this in some form with most patients. I feel more confident in broaching the subject with patients and in ways that will be less judgemental, using a gentle coaching style. I was inspired by the bonus content on the course and have ordered the books that were suggested on communication skills. – Medical doctor (specialist), New Zealand

I thoroughly enjoyed the course and it has been very helpful in making changes to my diet and my families as well as increasing my confidence with advising patients. – Medical doctor (specialist), VIC

Please make this available to all doctors. – Medical doctor (specialist), QLD

Moving forward: help us upskill more doctors to prescribe nutrition

Available spots within the pilot of both the medical students and doctors course filled quickly.

There is no doubt nutrition is a powerful tool that every doctor should have in their toolkit. Our aim is to provide our course far and wide, free of charge and with easy access. Healthcare professionals are in the unique position of being a trusted authority across a broad range of topics, and the ripple effect they can have on their patients, patients’ families and wider communities, is far reaching.

We are able to provide resources like this course to health professionals thanks to the generosity of our donors. Being a fully independent charity that relies solely on donations, every dollar is appreciated.

$100 allows us to provide one free of charge space for the Prescribing Nutrition course. In Australia, on average, a GP sees 114 patients a week. Even if only 80% of the GPs who participate in our mini-course use the skills and resources they have gained to introduce plant-based nutrition at half of their appointments, that $100 donation you make today may equate to more than 400,000 new conversations about the power of whole food plant-based nutrition. If you would like to make a on-off donation, or wish to join others in becoming a monthly donor, please click here.

We have been inundated with queries about the next opening and release of the course to the wider healthcare community, and are delighted to already have more than 100 people on the waiting list.. We anticipate that the next course will be available in the third quarter of 2022. Interested in signing-up? You can join the waitlist here.
Acknowledgements

Doctors For Nutrition extends sincere gratitude to the contributors to ‘Prescribing Nutrition’: Dr Heleen Haitjema, Dr Luke Wilson, Dr Shireen Kassam, Emma Strutt APD, Dr Alyce Churchill, Dr Malcolm Mackay, Dr Adrian Griscti, Dr Stephanie Dakin, Dr Martyn Williamson and Deeni Betar-Young APD.

Key reference
1. Ball LE, Hughes RM, Leveritt MD. Nutrition in general practice: role and workforce preparation expectations of medical educators. Aust J Prim Health. 2010;16(4):304-10. doi: 10.1071/PY10014
June 27, 2022
A Doctor and a Chef: Healthy plant-based cooking class
Doctors For Nutrition marked the launch of our new recipe collection on 27 April 2021 by holding a free virtual cooking class with chef Adam Guthrie and Dr Andrew Little. Below are all the details, including the replay and links to the recipes that we cooked on the night.

Cooking and eating plant-based meals has a range of benefits for our health and the planet’s. However it can be hard to know what to cook, or how to make healthy food taste good!

Dr Andrew Little and Chef Adam Guthrie are here for one night only to help fast-track your journey to confidence with healthy cooking. Join them for a free ‘curry night’ cooking class where you’ll gain access to two amazing recipes to cook during the session and learn a wide range of simple tips and techniques to try out in the kitchen.

While cooking a plant-based ‘Butter Chicken’ and Thai green curry, your Doctor and Chef hosts, Andrew and Adam, will share:

How to make healthy meals both filling and delicious

Why embracing international flavours will expand your plant-based horizons

Tips to save time and money when shopping and cooking

Favourite everyday and crowd-pleasing meals

Answers to common FAQs about implementing an evidence-based whole food plant-based lifestyle
Watch the recording

Get the recipes

Thai green curry

Plant-based ‘butter chicken’

About the hosts

Chef: Adam Guthrie

Adam Guthrie is a professionally-qualified chef with a certificate in plant based nutrition. He is the plant-based food writer for the national magazines Nourish and EatWell and the founder of the I Feel Good Plant-Based Program. He helps people who want to add more plants to their day for better health.

Doctor: Andrew Little

Dr Andrew Little is an Anaesthetist at the Tweed Base Hospital. Whilst most of his day is spent putting people to sleep for surgery, the rest of his time is devoted to awakening people to the benefits of a plant-based diet.

Help us provide more free events

Doctors For Nutrition is able to offer free educational events thanks to the kind support of donors. We are an independent charity 100% funded by donations. Please give what you can to enable us to keep providing free events like these. Any amount makes a difference and all gifts over $2 are tax-deductible in Australia. Thank you!
April 27, 2021
Full of beans: toddler nutrition

When it’s time for your toddler’s first foods, you want the very best nutrition for their development. A plant-based approach is a proven recipe for success!

The right nutrition is the best way to set your little one up for lifelong good health, and a vibrant plant-based diet is hands-down the most nutrient-rich way to feed your growing child. As a parent, you may sometimes feel scrutinised – or even criticised – for saying ‘thanks, but no thanks’ to the standard Western diet for your child, but you can be confident in the knowledge that your plant-based choice is backed by an enormous body of evidence.

Many organisations including Dietitians Australia, the Canadian Paediatric Society, and the British Dietetics Association all agree that appropriately planned plant-based diets are healthy and nutritionally adequate for all stages of life including pregnancy, breastfeeding and early childhood. Renowned paediatrician Dr Benjamin Spock also recommended a fully plant-based diet in the final edition of his bestselling book, Baby and Child Care, acknowledging the growing research supporting this.

As a parent, being informed about plant-based nutrition is important as this will provide reassurance that you are doing the best for your child. In my experience, infants raised on plant-based diets grow into healthy, strong adults and typically experience less childhood illness than their peers who are fed a standard Western diet. Let’s look at what you need to know to ensure your tot is full of beans and thriving on good nutrition from birth into childhood.

From birth to first foods

From birth until around six months of age, all your child will need is breast milk, or a suitable plant-based alternative if you are unable to breastfeed. Breast milk is nature’s perfect food! For breastfeeding mums, excluding animal foods reduces toxic residues in breast milk, while eating a vibrant wholefood, plant-based diet provides key nutrients for both mum and baby, from A to Zinc.

A healthy plant-based diet for mum also increases the chances that the baby will enjoy a range of plant foods when it’s time to start on solid foods.

You can start introducing solid foods when your baby can sit in a highchair with good head control. They’ll be able to grab things to put in their mouth and will have started showing an interest in food. For the best start in life, I strongly recommend only offering your child plant-based foods when they are ready to start eating solid foods.

It’s important to avoid any foods that could cause choking, so make sure first foods are soft enough or otherwise are mashed or pureed to eliminate any risk. For new parents, it’s a good idea to complete an infant first aid course to ensure you are aware of the risks and appropriate responses in case something does go wrong.

A taste for healthy

I encourage introducing a wide variety of plant foods to your child, including all types of vegetables and fruits, legumes, whole grains, nuts and seeds (in appropriate forms to avoid choking risks). This is not only good for their nutrition, but also for their gut microbiome and for their future openness to eating a wide range of foods.

As with all ages, foods with added salt, sugar or oil are not advised, and steering clear from the outset means your little one won’t develop a taste for these unhealthy additives. Whole grains are a healthier choice than refined grains and are a good source of iron for your growing tot. You might try oats eaten as porridge, brown rice, well-cooked millet or amaranth, or wholemeal bread – aiming for low sodium in your choices.

When you are introducing new foods, don’t stress about how much is eaten. At this stage, your baby is exploring unfamiliar tastes and textures. They will want to touch, smell, and play with new foods but not necessarily taste or gobble them up them straight away. Start with one new solid food every few days and watch for any signs of allergic reaction. This applies to any solids, whether plant or animal in origin.

If your child rejects the new food, accept this and try introducing it again later. It can take a dozen or more exposures before they are ready to eat something different. Eating should be fun, so there’s no need for power struggles or to otherwise fall into the trap of using unhealthy sweets as a reward. If they reject a food, perhaps show your child that you will eat it yourself. Modelling healthy eating behaviours is so important because children will notice what you eat.

Prevention over cure

Powering your toddler up on a wholefood plant-based diet means you are protecting them from myriad risks associated with the standard Western diet. The standard diet is high in animal and processed foods that are nutrient-poor but high in salt, fat, and refined sugars and starches. Studies have shown that 100 percent of children raised this way have visible signs of heart disease by age 10!

I strongly recommend against feeding your toddler any dairy products. The cows’ milk these products are made from is designed for baby cows, containing powerful hormones that help a small calf grow from 30 kilograms to 300 kilograms in just two years! In human babies, cows’ milk can be the cause of colic and reflux, iron deficiency, constipation, eczema, and rashes. There is some evidence that it may also be a trigger leading to type 1 diabetes in those with genetic susceptibility.

Dairy is strongly linked to the development of chronic disease later in life, including heart disease, many types of cancer, osteoporosis, inflammatory bowel diseases, acne, migraines, and obesity. Soy foods, on the other hand, including soybeans, soy milk, tofu, and tempeh are good foods for toddlers. Evidence shows that soy consumed during childhood can reduce cancer risk in later years by up to 60 percent.

Powering your toddler up on a wholefood plant-based diet means you are protecting them from myriad risks associated with the standard Western diet.

Nutrients that nurture

It is vital that you supplement your plant-based toddler with vitamin B12. I recommend a low-dose chewable B12 supplement or a spray in the cyanocobalamin form, given every other day (you can crush the chewables into

food). It’s time to start supplementing once solid foods start to substantially displace breast milk or fortified formulas. Low B12 levels can be catastrophic in toddlers and adults, so ensure both you and your child have your levels tested once every year.

Iron is important for growing toddlers to enable oxygen transport throughout the body and to support normal growth and cognitive function. Iron-rich foods include iron-fortified wholegrain cereals, leafy greens, beans, lentils, and sprouted whole grains. Vitamin C-rich foods can increase iron absorption up to five-fold, so add citrus, capsicums, berries, brassicas, and tomatoes in abundance! Foods from the onion and garlic family also facilitate iron absorption, so are another good inclusion.

Vitamin D is important for growth and bones. The best way to meet your child’s needs is to make sure they get 20 minutes of sunshine on their forearms and face each day, and longer if your toddler has darker skin. If this isn’t possible, then supplements or fortified foods are a good idea.

To ensure adequate omega-3 fatty acid intake, include dark leafy greens, ground flaxseeds, chia seeds, hemp seeds and walnuts. At the same time, minimise omega-6 rich foods such as oils and processed foods because these impede the conversion of omega-3 fatty acids into the longer forms needed for healthy brain development.

Iodine levels can be a concern in toddlers and adding iodised salt isn’t the best solution due to the sodium it delivers. Seaweeds are a good source of iodine, especially dulse, wakame, and nori (many toddler’s just love an avocado nori roll!). Kelp should be avoided because its iodine content is too high. You may consider an appropriate iodine supplement if iodine intake is a concern.

While breast milk is a major source of calcium before solid foods are introduced, plant foods such as beans and greens are rich in calcium, so be sure to include these in your toddler’s diet.

Making whole plant foods the cornerstone of your diet will provide your body with an array of micronutrients, which all work together to meet your nutritional needs.

Growing good eaters

Toddlers and young children have high energy needs but small stomachs, so aim to offer food every two to three hours. Include energy-dense starchy foods such as whole grains, potatoes, lentils, and beans as well as nutritious plant-foods with a naturally high fat content, such as avocado, nuts, and seeds (always taking care to avoid whole nuts due to choking risk).

Toddlers need to learn to chew solids, but smoothies can be a great way to help them eat their greens and other vegetables and fruits. You can also include dates, flaxseed, hemp or chia seeds, and nuts for an energy-packed meal or snack. Other healthy, satisfying snacks could include hummus with carrot sticks, pieces of cooked potato, pumpkin or broccoli, and wholemeal toast.

If organic foods are affordable and available, these are a good choice for your toddler. However, it’s more important to focus on introducing a range of nutritious plant foods to your child. Setting them up with good eating habits early also sets them up for good health throughout their lifetime. A plant-based diet is wonderfully health promoting for baby… and you!

This article is republished with permission from nourishmagazine.com.au.

Updated: 2 February 2026

November 16, 2020
Plant performance
Athletes all over the world are going plant-based, and for good reason. You can hit peak performance with plants. GP and athlete Dr Malcolm Mackay unpacks the benefits of this game-changing lifestyle to support your training, competition and recovery. Article first published in Nourish Magazine.

More and more leading athletes are adopting a whole food, plant-based (WFPB) diet for improved sports performance. The release of the The Game Changers documentary has been a tipping point for interest in WFPB nutrition – a performance-enhancing strategy that is safe, ethical and available to everyone, from leading sportspeople to regular gym users.

As an athlete myself, I have a long-standing interest in sports nutrition. Distance running and a love of snow skiing motivated me to begin my plant-based nutrition journey when I was in medical school, learning about the damage the Western diet was causing to our arteries and other aspects of health. It seemed to work for me, I ran a 2:32 marathon in 1980 and had a couple of first places in my early triathlons. Even now at age 60, I can still run a reasonable half marathon – something I don’t think I would be fit enough to do had I spent decades eating chicken, cheese and oil.

The benefits of WFPB nutrition combined with avoidance of animal products and processed foods, impact the whole cycle of sports performance – training, competition, and recovery. Carbohydrate-rich whole plant foods not only provide optimal fuel while supporting blood flow to muscles during training and competition but also support the critically important recovery phase. These foods counteract the oxidative stress and inflammation caused by intense exercise, resulting in fewer overuse injuries and a shorter recovery time, giving athletes the capacity to do quality training sessions, more often.

Whole plant foods counteract the oxidative stress and inflammation caused by intense exercise, resulting in fewer overuse injuries and a shorter recovery time.
But what about protein?

The focus on protein, and particularly animal protein, is the most persistent myth in sports nutrition. No one who consumes adequate calories from a variety of whole plant foods is likely to suffer reduced performance due to lack of protein.

While the term ‘protein’ is used in common language and some diet guides to describe certain foods, this is misleading. It implies that these foods are composed of protein only and that other foods do not provide any. Dietary guidelines can also add to the confusion by describing a protein group that includes legumes and nuts but not wholegrains, when on a per-calorie basis, wholegrains have the same protein content as nuts. All whole plant foods are a complex ‘package deal’ with varying amounts of protein. Only processed foods like olive oil, coconut oil and sugar contain zero protein. The natural plant protein package also includes an abundance of health-supporting phytonutrients and dietary fibre, which are absent from the animal protein ‘package’. In fact, animal proteins often include health-damaging and inflammatory substances. High protein diets based on animal products are deleterious to health and athletic performance.

While some of the effects are due to the other toxic components of the animal protein ‘package’, the quantity and composition of the protein itself has the following adverse effects on health and athletic performance.

Acid load (reducing tolerance to lactic acid build-up during intense exercise).

Negative calcium balance and bone loss due to acid load.

Kidney stress and long-term damage.

Dehydration and electrolyte depletion.

Insulin resistance (causing reduced muscle glycogen).

Adverse shift in gut microbiome profile.

Adverse impact on cardiovascular function.

The primary nutrition issue for plant-based athletes is consuming enough calories to support their heavy training loads. Failure to thrive on a plant-based diet is usually the result of not eating enough calories. The carbohydrate-rich foods that provide the ideal fuel for athletes – such as oats, brown rice, wholemeal pasta, potatoes and beans – have only half the calorie density of meat, chicken and fish. This means twice the quantity will be required to get the same number of calories. Eliminating vegetable oils (the most calorie dense and nutrient poor food group) further dilutes the calorie density of meals, so athletes need to adapt to eating larger meals and more snacks.
The natural plant protein package includes an abundance of health-supporting phytonutrients and dietary fibre.

Plants contain all the essential amino acids and have an amino acid profile that is more health supporting than that of animal proteins. Athletes do not need to choose higher-protein foods to meet their extra protein needs because they consume more calories than the general population, which means more food and more protein. A typical WFPB diet provides about 12 percent protein, which equates to approximately 1.5 grams of protein per kilogram of bodyweight for a moderately active person, as opposed to an elite athlete. If athletes are (unnecessarily) anxious about getting enough protein on a WFPB diet, this can be increased by consuming more of the higher-protein plants – more legumes, higher-protein grains (e.g. wheat rather than rice), higher-protein tubers (potatoes rather than sweet potatoes) and more protein-rich, low calorie, non-starchy vegetables.

Popular sports nutrition emphasises the importance of consuming protein as soon as possible after exercise but much of the evidence supporting this idea is highly reductionist and may not translate to improvements in performance. It’s true that adequate food intake during the recovery period is important, including the protein that is naturally present in the wholefood, plant-based package. However, after a big workout, it may be better to focus on hydration and phytonutrient-rich plant foods that neutralise inflammation and protect damaged tissues.

Protein supplements are unnecessary and can displace calories that might otherwise have come from nutrient-rich whole plant foods. Inadequate protein intake is only likely to occur in the context of inadequate calorie intake (or on diets built on sugar and oil). Most of us easily meet our protein needs and any additional protein is deaminated in the liver (increasing blood urea levels) and then metabolised to sugar and fat, which is used for energy or stored in the body. Adding protein powder to your meal is like adding sugar – calories without any of the fibre, nutrients and phytonutrients.

It’s simple – eat peas, not pea protein.
Nutrients, when removed from their whole food context and concentrated, can also have unanticipated adverse effects. For example, taking more of one mineral can impair the absorption of other minerals. Animal studies performed in the past suggest that increased intakes of plant protein do not promote cancer and ageing in the same way that animal protein does. Whole plant foods contain the right balance of all the nutrients and phytonutrients that we need for optimal health – we don’t need to try and outsmart nature. The exceptions here are vitamin B12 and vitamin D, which we would get from bacteria and sunshine if we lived in nature, but we don’t these days and supplements may be recommended. Iron supplements can also be appropriate for short-term correction of proven deficiencies.

The proof of plant performance

A WFPB diet can improve sports performance in the following ways.

The high carbohydrate content maximises glycogen stores, which provides fuel for endurance events and long training sessions.

The lower fat content and higher water and fibre content of whole plant foods means they have a lower energy density, making it easier to maintain a lean physique.

It supports optimal cardiovascular health. Arteries remain free of plaque and the improved endothelial (artery lining) health allows arteries to dilate fully, improving blood flow to the heart and muscles.

The nitrates in leafy green vegetables and beets boost nitric oxide production, improving blood flow to muscles and reducing blood pressure.

Blood viscosity and red blood cell stiffness is reduced, boosting capillary blood flow, and delivering more oxygen to where it’s needed.

The antioxidant phytonutrients in whole plant foods neutralise the free radicals that are produced as byproducts of our cellular energy metabolism and protect our cells against exercise-induced damage.

Many phytonutrients in whole plant foods have powerful anti-inflammatory actions. These dampen down sports related tissue inflammation without the harmful side effects of anti-inflammatory pharmaceuticals.

Immune function is improved through the action of whole plant food phytonutrients and the absence of inhibitory effects from animal products and processed food.

WFPB nutrition supports improved mood and energy levels, essential for consistent and goal directed training.

Plant-based athletes can easily meet and exceed their protein requirements by eating adequate calories of whole plant foods, which provide protein in a form that our bodies are designed to process. The WFPB diet also comes with a host of benefits that support holistic health and wellbeing. It’s simple – eat peas, not pea protein.
This article is republished with permission from nourishmagazine.com.au.
July 6, 2020
Ironing out the facts

Many women have low iron stores, but it’s not due to a lack of meat. Dietitian Rhianna Redclift sets out the science on how to maintain optimal levels. Article first published in Nourish Magazine.

There is a misconception that getting enough iron on a plant-based diet is difficult. The reality is, with a little thought, meeting your iron requirements is relatively easy.

Plant foods happen to be abundant in this vital mineral. For example, 100 grams of cashews contain almost twice the amount of iron as 100 grams of cooked beef. When you consider this alone, it’s not hard to see why vegans and vegetarians can often consume more iron than people who choose to eat animal products.

Understanding iron

Iron is an essential mineral found predominantly in our red blood cells. It is essential to transport oxygen from our lungs to all the tissues in our body. We also require iron for energy metabolism, neurological development and hormone synthesis. There are two forms of dietary iron: haem iron and non-haem iron. Non-haem iron is found in plant foods and iron supplements. Haem iron, on the other hand, is found in animal flesh such as red meat, seafood and poultry. Haem iron is more readily absorbed than non-haem iron, which probably contributes to the misconception that plant-based diets do not provide enough iron.

What doesn’t get talked about so much is that an iron overload has been linked to inflammatory conditions such as type 2 diabetes and heart disease, among others. The human body cannot rid itself of excess iron and therefore has evolved to regulate absorption to help prevent this from happening.

Human physiology is very well adapted to consuming iron from plant sources.

However, due to haem iron’s high bioavailability and the fact that it bypasses the body’s finely tuned iron-regulation systems, it is more likely to lead to high iron stores. Non-haem iron on the other hand is carefully balanced based on the body’s need for iron. This clever system is a protective measure for prevention of iron overload and indicates that human physiology is very well adapted to consuming iron from plant sources.

While non-haem iron is regulated by our bodies, it is also less easily absorbed. This is largely due to the influence of other compounds found in plant foods. The key to meeting your iron needs on a plant-based diet is to minimise foods that might impede your absorption and maximise those which can increase it.

The dreaded deficiency

If our consumption of dietary iron is chronically low, our stores become depleted and this decreases our haemoglobin levels. Once our stores are exhausted, this results in iron deficiency anaemia. This condition limits the body’s ability to transport oxygen to our cells, resulting in symptoms such as fatigue, weakness, heart palpitations, shortness of breath, reduced immune function, and hair loss.

Iron deficiency anaemia is one of the most common nutritional deficiencies in the world and affects approximately 25 percent of the population globally – and it is important to note those following a plant-based diet are no more at risk than omnivores. Iron deficiency is more prevalent in young women, largely due to blood loss during menstruation, and, in Australia, women who follow calorie-restricted diets for weight loss are most vulnerable.

While some studies have shown that, compared to omnivores, those following plant-based diets can have iron stores at the lower end of the normal range, in Australia, this does not mean they are at a greater risk of iron deficiency anaemia. In fact, the lower iron stores found in vegetarians and vegans could actually be beneficial given that research has found high iron stores may be associated with an increased probability of chronic diseases such as type 2 diabetes.

Getting enough iron

The Australian Recommended Dietary Intake for iron is eight milligrams for adults and 18 milligrams for women of menstruating age.

Even though vegans and vegetarians tend to consume similar, and often more, iron than omnivores, they still tend to have lower iron stores. This would suggest that those following plant-based diets have higher iron requirements. Based on information provided by the National Health and Medical Research Council and New Zealand Ministry of Health nutrient reference values, those following a plant- based diet may need 1.8 times more iron than omnivores due to the types of iron consumed and their rates of absorption.

However, this guidance is derived from limited research on vegetarian diets. These recommendations were based on a study in which the vegetarian diet was high in iron inhibitors and limited in vitamin C rich fruits and vegetables, which are essential for regulating the uptake of non-haem iron from the gastrointestinal tract.

Until we have clear science on how much more iron vegetarians require, it is important to focus on including plenty of iron-rich foods while also optimising our diet to increase absorption of this important nutrient.

Iron inhibitors

Tea, coffee and wine can all reduce the absorption of iron due to their tannin content, which binds to iron and causes it to be excreted from the body. Because of this, it is recommended we avoid drinking these beverages within an hour of mealtimes.

Additionally, phytates found in many vegetables, legumes and wholegrains can also reduce iron absorption, particularly in those with poor diets. We can all combat this by cooking, soaking, sprouting, leavening, and fermenting our plant foods. These processes can all help to reduce phytate levels.

You could try sprouting some of your legumes, eating tempeh and other fermented foods, and consuming wholegrain bread. It is important to understand that phytates are also powerful antioxidants and may reduce the risk of chronic health diseases and some forms of cancer, so they also play a role in a healthy diet. You don’t want to avoid these compounds altogether, rather consume them as part of a varied diet.

Source: The Australian Food Composition Database

Optimising absorption

Some of the best plant-based sources of iron include legumes, soy products such as tofu and tempeh, nuts, seeds, wholegrains, dried fruits such as figs, leafy green vegetables, oats and fortified wholegrain breakfast cereals. To minimise the effects of phytates on iron absorption, it is important to consume vitamin C rich foods with meals. This can enhance the uptake of iron up to six times in those with low iron stores.

To increase iron absorption, you can try cooking legumes in a tomato-based sauce, include vegetables on your plate such as capsicums, cauliflower and green vegetables, or enjoy half a glass of freshly squeezed orange juice (with the pulp) alongside your meals. Even the citric acid in a squeeze of lemon over your food will help to increase your iron levels.

If you are concerned about your iron intake, discuss this with your doctor and dietitian. If a blood test reveals you are low in iron, you may need to take a supplement to help bring your iron stores back up to the recommended range. There are also certain health conditions and medications that can affect uptake of iron, so this should also be considered. It is a good idea to speak to your medical practitioner before taking any supplements. If supplements are required, your doctor can suggest the appropriate iron supplement that is best for you.

This article is republished with permission from nourishmagazine.com.au.

May 19, 2020
Nutrition in the time of COVID-19
As the world grapples with the novel coronavirus pandemic, Doctors For Nutrition’s Western Australia Lead Nutritionist, Dr Angela Genoni PhD, unpacks the role of nutrition in supporting our immune system.

The novel coronavirus SARS-CoV-2 and its resulting disease, COVID-19, have already touched almost every country on the globe. Many of us have lost jobs, had hours reduced and are being urged or required to stay home in lockdown, unless we work in healthcare or other essential industries.

Things that seemed secure a few short weeks ago are no longer quite so safe; many of us have necessarily been brought back to living simple lives. When we stop to reconsider the basics, it is important to consider the role that good nutrition plays in supporting our immune system.

So, what do we really need to support our immune system? What evidence is there surrounding what we eat and the ability of our immune system to cope with viral or bacterial infections (the latter of which often occur when a person is already fighting a viral disease such as COVID-19)?

Western diets and susceptibility to infection

As stated in the latest United Nations System Standing Committee on Nutrition newsletter, “Unhealthy diets are the leading cause of ill-health. Without dedicated action on nutrition, all forms of malnutrition are likely to increase as a result of the pandemic’s impact on food environments. Financial hardships, reduced physical activity, and altered purchasing patterns favouring products with longer shelf life and often poorer nutrition profiles can lead to higher levels of food insecurity, undernutrition, and overweight/ obesity.”[1]

Here in Australasia, we live in a society where we can purchase whatever food we like at almost any time we wish. Unfortunately, much of this is of animal origin and/or highly processed, making it highly palatable and yet lacking in vital micro and macronutrients. The result is a perverse form of malnutrition where, despite the overabundance of food, people are chronically under-nourished.

The over-abundance of nutritionally-poor food in our Western society is a proven trigger for inflammation that contributes to immune dysfunction and reduced control of infection.[2] This over-abundance also contributes to a prolonged positive energy balance which is one of the primary drivers of obesity.[3,4] Fat cells (adipocytes) release inflammatory substances such as tumour necrosis factor (TNF) and the Interleukins (IL), particularly IL-1 and IL-6, and these inflammatory markers combined with obesity, greatly increases susceptibility to infection.[4]

Dr Angela Genoni PhD

Western style diets, characterised by a high-fat content, are well reported in the scientific literature to alter the colonic microbiome in favour of an undesirable shift to a higher ratio of Firmicutes:Bacteriodetes.[5-7] This is associated with increased gut permeability, an increase in serum lipopolysaccharide (LPS) concentrations, and reductions in bacterial by-products (including short chain fatty acid production), all of which can result in chronic inflammation and decrease the ability to fight infection. This is supported by literature showing obesity to be an independent risk factor for morbidity and mortality following infection with the 2009 H1N1 influenza A virus.[4] Early data from the COVID-19 pandemic indicates the risk of complications from COVID-19 are also increased in patients with a BMI over 25.[8]

Similarly, a modern Western-style diet has been shown to induce significant shifts in our gut microbiome and is strongly associated with weight gain and associated metabolic disorders.[9] Evidence now also shows the gut microbiome exhibits an ability to talk with the lung microbiome, termed the gut-lung axis, which may also influence our ability to

respond to triggers such as viral infections.[10] Diets high in plant-based foods with varieties of dietary fibre types are considered beneficial for host health due to their ability to increase microbial diversity.[11, 12] In addition to the microbial populations, the metabolites produced, such as short chain fatty acids, may provide some protection against inflammatory responses.[13]

We also know that a single meal containing high amounts of salt and saturated fat increase the inflammatory response in those with asthma, irrespective of BMI.[14]

The protective properties of whole food plant-based diets

The ‘why’

The risk factors outlined above make it very prudent to consider what sort of diet we can follow to reduce our risk of inflammation, both after single meals and over the long term. Diets high in dietary fibre (obtained exclusively from plants), are well reported to reduce inflammation.[17, 18] A particular type of dietary fibre, resistant starch, is showing particular promise for reducing gut and systemic inflammatory markers.[19, 20] Resistant starch is found abundantly in foods such as whole grains, legumes and root vegetables. [6] Plant-based diets have also been shown to consistently improve obesity-related inflammatory profiles.[15, 16]

Plant foods also contain many other bioactive substances, such as flavonoids, whose significance we are only beginning to understand, both individually and synergistically, in regulating many biochemical pathways – including inflammation – in the body.[16, 21]

The ‘how’

In these uncertain times, it is relatively easy and cost effective to base your diet around plant foods and gain the health benefits of dietary fibre and bioactive substances. Dried whole grains and legumes are perfect sources of complex carbohydrates, dietary fibre and resistant starch. Generally, these foods are readily available and cost effective, even in our current state of lockdown. Basing your diet on this food group and adding in fruits and vegetables will provide all of your nutritional needs, including protein.*

A simple diet, based on simple foods can also result in significant cost savings in these stressful times.[22] Contrary to popular belief, frozen vegetables are not nutritionally inferior. Often snap-frozen at the point of harvest, in some cases they can contain more nutritional benefit than their fresh counterparts due to being frozen so quickly.[23]

Other protective lifestyle factors

Finally, our immune system is not solely influenced by what we eat. Long-term stress is also well reported to detrimentally impact our immune system.[24] We are all under varying degrees of stress during this crisis and it is vitally important we stop momentarily to put ourselves first and try to relax. We know many people in healthcare and other essential services are working extra hours under high stress, while many others are facing the stress of financial uncertainty. Hard as it may feel, this makes it even more important than ever to find ways to unwind. Now is the ideal time to start a small but sustainable practice of meditation, or just put some music on to relax. We all need the support of friends, loved ones and strangers now more than ever, so again, now is a crucial time to practise kindness and find ways to look after each other, even if those are limited to ‘virtual’ methods.[25]

Similarly, lack of sleep is also undesirable for optimal immune function,[26] so do try to make this a priority. For those who are, of necessity, spending more time at home, the current situation is an opportunity to be kind to your body and catch a bit of extra time in bed.

It may be a little more difficult for many of us to follow our regular exercise routines whilst COVID-19 still dominates our society, with gyms, swimming pools and beaches closed. However, exercise has many benefits for our physical and mental wellbeing, and may also further support our dietary pattern in terms of a healthy gut microbiome.[27] There are many forms of exercise attainable at home at little to no cost and again, it is about finding something small which fits with your lifestyle to start with.

As I like to tell my children, “we get one body and one chance at a long-healthy life. Look after it.”

*Long-term plant-based diets require supplementation with vitamin B-12
References

United Nations System Standing Committee on Nutrition. Email, 28 March 2020. Food Environments in the COVID-19 Pandemic: Impacts and positive policy actions to deliver sustainable healthy diets for all

Myles IA. Fast food fever: reviewing the impacts of the Western diet on immunity. Nutrition Journal. 2014;13(1):61.

Apovian CM. Obesity: definition, comorbidities, causes, and burden. Am J Manag Care. 2016;22(7 Suppl):s176-85.

Milner JJ, Beck MA. The impact of obesity on the immune response to infection. Proc Nutr Soc. 2012;71(2):298-306.

Clemente JC, Ursell LK, Parfrey LW, Knight R. The impact of the gut microbiota on human health: an integrative view<. Cell. 2012;148(6):1258-70.

Genoni A, Christophersen CT, Lo J, Coghlan M, Boyce MC, Bird AR, et al. Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations. European journal of nutrition. 2019:1-14.

Turnbaugh PJ, Bäckhed F, Fulton L, Gordon JI. Diet-induced obesity is linked to marked but reversible alterations in the mouse distal gut microbiome. Cell host & microbe. 2008;3(4):213-23.

World Obesity Federation. Coronavirus (COVID-19) & Obesity. World Obesity Federation; 2020.

Zinöcker MK, Lindseth IA. The Western diet–microbiome-host interaction and its role in metabolic disease. Nutrients. 2018;10(3):365.

Anand S, Mande SS. Diet, Microbiota and Gut-Lung ConnectionFront Microbiol. 2018;9:2147.

Simpson HL, Campbell BJ. Review Article: Dietary fibre–microbiota interactions. Alimentary pharmacology & therapeutics. 2015;42(2):158-79.

Xu D, He G, Mai K, Zhou H, Xu W, Song F. Postprandial nutrient-sensing and metabolic responses after partial dietary fishmeal replacement by soyabean meal in turbot (Scophthalmus maximus L.). British Journal of Nutrition. 2016;115(3):379-88.

Vinolo MA, Rodrigues HG, Nachbar RT, Curi R. Regulation of inflammation by short chain fatty acids. Nutrients. 2011;3(10):858-76.

Wood LG, Garg ML, Gibson PG. A high-fat challenge increases airway inflammation and impairs bronchodilator recovery in asthma. J Allergy Clin Immunol. 2011;127(5):1133-40.

Eichelmann F, Schwingshackl L, Fedirko V, Aleksandrova K. Effect of plant‐based diets on obesity‐related inflammatory profiles: a systematic review and meta‐analysis of intervention trials. Obesity Reviews. 2016;17(11):1067-79.

Liu RH. Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. The American Journal of Clinical Nutrition. 2003;78(3):517S-20S.

Kim MS, Hwang SS, Park EJ, Bae JW. Strict vegetarian diet improves the risk factors associated with metabolic diseases by modulating gut microbiota and reducing intestinal inflammation. Environmental Microbiology Reports. 2013;5(5):765-75.

Roager HM, Vogt JK, Kristensen M, Hansen LBS, Ibrügger S, Mærkedahl RB, et al. Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial. Gut. 2019;68(1):83-93.

Brouns F, Kettlitz B, Arrigoni E. Resistant starch and “the butyrate revolution”. Trends in Food Science & Technology. 2002;13(8):251-61.

Jacobasch G, Schmiedl D, Kruschewski M, Schmehl K. Dietary resistant starch and chronic inflammatory bowel diseases. International journal of colorectal disease. 1999;14(4-5):201-11.

Bellik Y, Boukraâ L, Alzahrani HA, Bakhotmah BA, Abdellah F, Hammoudi SM, et al. Molecular mechanism underlying anti-inflammatory and anti-allergic activities of phytochemicals: an update. Molecules. 2013;18(1):322-53.

Schuster, R. How to Get People to Stop Eating Meat? Better Alternatives. Haaretz. May 18, 2017

Favell D. A comparison of the vitamin C content of fresh and frozen vegetables. Food chemistry. 1998;62(1):59-64.

Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research. 2014;58(2-3):193-210.

World Health Organization. Mental health and psychosocial considerations during the COVID-19 outbreak. 18 March 2020

Tobaldini E, Costantino G, Solbiati M, Cogliati C, Kara T, Nobili L, et al. Sleep, sleep deprivation, autonomic nervous system and cardiovascular diseases. Neuroscience & Biobehavioral Reviews. 2017;74:321-9.

Ticinesi A, Lauretani F, Tana C, Nouvenne A, Ridolo E, Meschi T. Exercise and immune system as modulators of intestinal microbiome: implications for the gut-muscle axis hypothesis
April 14, 2020
South Pacific Society of Lifestyle Medicine Conference 2020: Turning the tide on NCDs

Dr Luke Wilson reports back from the inaugural South Pacific Society of Lifestyle Medicine conference in March 2020. Luke was among a high-profile speaker lineup – including an opening address by the President of Fiji himself.

Addendum, 9 April 2019: our thoughts are with our Pacific neighbours who are currently dealing with the terrible impacts of Cyclone Harold on top of the COVID-19 crisis. Our hearts go out to all who are affected and we stand in solidarity with our healthcare colleagues working on the frontlines.

SPSLM group photo. Image credit: Pete Navosailagi

Bula! Last month I was in Pacific Harbour, Fiji for the South Pacific Society of Lifestyle Medicine (SPSLM)’s inaugural conference. Around 100 attendees were present from island nations across the Pacific including Papua New Guinea, Solomon Islands, Vanuatu, Tonga, Samoa, Tuvalu, Kiribati and the Cook Islands, and of course Fiji.

I was fortunate to have been offered the opportunity to speak following a chance encounter with Dr Paul Wood, a fellow GP and lifestyle medicine physician in Auckland last year at the Australasian Society’s own conference. When I found out Dr Wood’s recently established Society was planning a conference, and its timing – starting the day after my birthday – of course I offered my services on the spot. Despite having grown up in New Zealand, technically islands in the Pacific too, and our close connections and short distance from our neighbours, this was my first time visiting the Pacific.

Even though it meant a very early morning start for my transfer to the Pearl Resort venue, I was determined to make registration on time. I had a DFN pull up banner I wanted to get a prime spot for, and also a stack of DFN materials to be distributed to delegates.

Delegates posing for social media; DFN booth in background. Credit: Pete Navosailagi

But to be perfectly honest I had an ulterior motive for my motivation to arrive early, and am happy to report it was well worth the effort – I was on time to witness His Excellency the President of Fiji, Major-General Jioji Konrote, opening and addressing the conference. President Konrote called for urgent action to deal with chronic disease in the Pacific. I’m told he is vegetarian, and – perhaps unsurprisingly given his military background – is renowned for his physical prowess, encouraging delegates to ‘run’ rather than ‘walk the talk’.

President Konrote’s opening address. Credit: Pete Navosailagi

President Konrote graced us with his attendance through the welcome address by SPLSM’s own President, Dr Chester Kuma, which I was pleased from the outset emphasised the role of the transition from ‘Garden foods to processed foods’ to address the heavy burden of non-communicable disease (NCD).

The following presentations provided further sobering detail about the impact and prevalence of diet-related NCDs on the Pacific which is regrettably becoming increasingly dire: some Pacific nations have a prevalence of obesity of up to 80%, and while the global average for diabetes prevalence is 10%, several Pacific nations are over 30%.

After posing with us for our official conference photos President Konrote departed with his cavalcade no doubt back to the more mundane realities of political life, or perhaps for a run. Either way, the challenge has been thrown down by Fiji for DFN to secure the Governor General of Australia at least to open our next conference, if Jacinda Ardern is unavailable.

After our first morning tea break, which included tropical fruit that tasted great, no doubt assisted by the fact that it was locally grown and in season (NZ conference caterers, please take note) we returned to the first of several talks from a presenter who was online rather than in person. Associate Professor Darren Morton, speaking to us presumably from New South Wales, discussed how ‘Evidence Based Medicine’ biases physicians against nutrition. He pointed out that objecting to lifestyle medicine approaches solely due to a lack of evidence from randomised controlled trials is equivalent to avoiding using parachutes for the same reason. This was followed by Professor Garry Egger, again remotely, extolling the benefits of shared medical appointments, before a return to in-person presentation with Stephen Penman of the Australasian Society of Lifestyle Medicine providing a thoughtful and courageous presentation on what Lifestyle Medicine is and is not.

After (a plant-based) lunch, presentations included lifestyle factors impacting eye disease, tobacco control in the South Pacific, and a remarkable testimonial from Dr Margaret Cornelius on her own journey to wellness through lifestyle changes (including, naturally, a whole food plant-based diet). After my early start, nerves about my upcoming and still fairly unpractised presentation caught up with me a bit, so I slipped off to check in to my room and prepare myself a bit prior to the all-important Conference Dinner.

Welcome speech SPLSM President, Dr Chester Kuma. Credit: Pete Navosailagi

The star power continued that evening with a dinner address by Dr Jone Hawea of the Pacific Island Food Revolution TV series telling his story. He realised that a new more accessible approach to nutrition education was needed in the Pacific, seeing for example standard public health efforts to combat Coca-Cola’s popularity fail (in fact, in 2018 the soft drink maker tripled its production capacity on the island).

Dinner address by Dr Jone Hawea. Image credit: Pete Navosailagi

He explained what they were up against alluding to Coca-Cola’s response of ‘Putting one of our [rugby] 7s stars on a billboard promoting Coke’. One of his motivations was to restore pride in traditional foods – Dr Hawea said that when he went to the villages, people would apologise for serving him traditional food. The response to Pacific Island Food Revolution suggests that it has gone a long way towards bringing traditional and healthy food choices back into fashion. It has an enthusiastic following on social media and is now shown in 6 countries across the Pacific, as well as in Australia and New Zealand (so give them a ‘like’ on Facebook and check it out!)

Dr Hawea’s presentation was an appropriate introduction for what followed: a buffet of many traditional favourites, I believe some of which were cooked in a lovo (ground oven). This was the first time I tried dalo (taro), and there were also several other delicious offerings including dishes made from native seaweeds and leaves, alongside some tasty representation of Fijian cuisine’s Indian influence too.

The delicious 100% plant-based dinner buffet. Image credit: Pete Navosailagi

There were a couple of talks scheduled the next morning before mine, but I opted to catch up on some rest and do a few last minute run-throughs of the presentation before I was on at 10.55. After apologising for New Zealand’s recent success at the Vancouver 7s tournament, and hoping to appease the largely Fijian audience by informing them I was wearing my Fiji Rugby shirt in solidarity with their national team, I launched into my presentation, ‘Creating a Lifestyle Intervention for Your Community’.

If you’re interested you can get the main points through reading my article on this topic originally written for ASLM. Just as when I wrote that, I hoped to help inspire the attendees to consider having a go at doing their own program, with a few adjustments as appropriate for their community. The talk was well received and going by the feedback I had from attendees indeed several of them were inspired to consider getting started on something of their own. I also emphasised the environmental benefits of the intervention we chose: a whole food plant-based dietary pattern, bolstered by Jono Drew et al.’s recently published NZ-specific data, and acknowledging that this existential threat to humanity let alone our individual health must guide our healthcare practices and recommendations in the future, especially for the sake of the Pacific.

I had the honour of warming the stage for Associate Professor Wayne Dysinger, past President of the American College of Lifestyle Medicine and Chair of both the American and the International Boards of Lifestyle Medicine. In the first of his several presentations at the conference Dr Dysinger detailed how nutrition specifically could be used to effectively and rapidly reverse type 2 diabetes, which as mentioned earlier in the conference is a particular issue in the Pacific. With changes in diet, he explained, it would be possible for Pacific nations to rapidly eliminate the scourge of [type 2] diabetes almost entirely. After lunch, we learned about strategies for enhancing sleep, helping people adopt new habits, and options for further education and qualification in lifestyle medicine.

Left to right: Dr Luke Wilson, Dr Wayne Dysinger, Dr Ross Grant. Image credit: Pete Navosailagi

The day finished on a high note with a fantastic and inspiring presentation on the Complete Health Improvement Program (CHIP) in Fiji and globally. This program is very well researched and has proven efficacy with published outcome data including in New Zealand and Australia, as well as the United States and Europe. The Fiji team have been collecting data for publication too which is eagerly anticipated (perhaps a presentation at next year’s SPSLM?). Dr Alipate Vakamocea told us that the lab pathologists turned up to his CHIP sessions unannounced because they were so surprised by the results of the tests they had been running that they wanted to find out what was happening. There has also been a Fiji-specific cookbook created which will be published soon. Keep an eye on the Fiji CHIP Facebook page to be alerted when this is released.

Presentation by CHIP graduate, Mr Ilaitia Tuinamoala. Image credit: Pete Navosailagi

The highlight however, was another incredible testimonial, this time from Mr Ilaitia Tuinamoala, a CHIP graduate. He explained that before CHIP he was 160kg and his quality of life was really affected by sleep apnoea. He would have difficulty sleeping at night due to snoring, as would his wife, so they slept in different rooms. The need for an extra room meant it was difficult for him to go back to his village, or to stay in hotels. He was falling asleep at his desk at work unknowingly and was worried he would lose his job, and was no longer able to be involved in his church activities due to his health. Since CHIP, his health has improved dramatically and he has gone from a 6XL size to a size M and his waist size has reduced some 20 centimetres, his snoring has disappeared, and his extended family have also enrolled themselves in the program; he has even started a shop selling 100% plant-based foods.

Lectures were interspersed throughout the conference by freestyle Pacific-dance inspired exercise routines to Pacific music (and perhaps slightly more frequently than I would have liked also to Tones & I’s Dance Monkey which seems to be even more popular in Fiji than back home). While I have to admit that my coordination and ability to follow movements has clearly decreased significantly since my kapa haka days, this felt a lot more authentic and natural and enjoyable than the standard conference ‘let’s get up and stretch for 2 minutes since sitting is the new standing’ routine, and I think we all started looking forward to it more and more as the conference progressed and the dance moves became more daring. Notes taken for DFN’s next conference.

One of the invigorating exercise/dance sessions

On Day 3 biochemist Associate Professor Ross Grant returned to spend the better part of an hour destroying the high fat ‘keto diet’ fad, and later on in the day Dr Lillian Kent proceeded to destroy the remaining ghost of the high fat ‘keto diet’ fad with another excellent lecture focussing on the gut microbiome. Dr Kent is also working on a very exciting sounding program to be deployed mostly in rural areas of the Pacific called ‘Live More Abundantly’ which I’m looking forward to hearing more about at future conferences.

Learn more about the dangers of the keto fad here.

Perhaps the highlight of the third and final day however was the presentation from Dr Walter Vermeulen from Samoa on METI, the Matuaileoo Environment Trust Inc. Dr Vermeulen founded the Trust which exists to provide training and promote capacity building to achieve sustainable living in Samoa through self-reliance, particularly of grassroots communities. As a part of this they provide free healthy living seminars at which attendees learn about the importance of nutrition, are shown healthy recipes to cook and prepare, and are also shown the benefits of a whole food plant-based diet to prevent and reverse chronic illness (they have developed a cookbook with recipes in Samoan and English). I was particularly interested to hear about a four village healthy living project they had completed. This involved various community members working together to promote change and a 3 hour health seminar explaining the causes of the non-communicable disease (NCD) and how to reverse them. This approach was highly successful with 123 of 165 of the villagers reversing their NCD, including 32 out of 36 cases of type 2 diabetes. Fittingly, following the final panel discussion about the practical implications of what we had learned, an honorary Fellowship of the SPSLM was presented to Dr Vermulen.

METI healthy living seminar. Image credit: Matuaileoo Environment Trust Inc

Dr Kuma’s closing address challenged us, as we returned to our various countries, to take action and use what we had learned to help our communities, and to talk to government and other organisations to get them on board with a lifestyle medicine approach. My 3 days in Pacific Harbour were most enjoyable and educational. Typical of the Fijian hospitality I experienced, there was a very friendly and relaxed atmosphere and I met many new people who were likewise interested in where I was from and what I was working on, and of course DFN and its work in Australia and New Zealand. What I enjoy most about conferences and is most valuable is the time spent exchanging ideas and stories with others with many of the same aspirations and interests. It’s a chance to connect again with and be amongst your ‘tribe’, and also an opportunity to experience the unique customs, cuisine, culture, and community of the location. I hope this isn’t lost and forgotten in the now inevitable transition to more online offerings. Vinaka Fiji and SPSLM for a wonderful event that I won’t be forgetting anytime soon, I’m thoroughly looking forward to visiting again some day!

Delegates sporting SPSLM polo shirts. Image credit: Pete Navosailagi

“Turning the Tide on NCDs – It Starts with Us” was the theme for the inaugural South Pacific Society of Lifestyle Medicine Conference. The 3-day event in March 2020 explored evidence-based strategies to empower health professionals as “change agents” in helping combat the NCD crisis.

Find out more including details about the next conference via spslm.org/conference, and access a number of free educational resources via the SPSLM website, including selected webinars, available at spslm.org/Webinars.

April 5, 2020
Diets debunked

Fad diets are famous for ‘miracle’ claims that help us eat better and lose weight. We explain why they aren’t the answer to achieving a healthy body weight – or even good health, for that matter! Article first published in Nourish Magazine.

Our bodies don’t like to be starved. Human physiology and our evolutionary development is set up for us to maintain weight. This was once vitally important to ensure survival when food was scarce, but flash forward to today and, at least in wealthy countries, the food landscape is vastly different.

We have thousands of calorie-dense options at our fingertips. It’s no surprise that many Australians struggle to maintain a healthy body weight. Despite new fad diets regularly being touted as the answer to our health woes, they simply don’t work. And it’s important to understand why.

Most importantly, when it comes to achieving a healthy body weight or long-term weight loss, diets rarely work. The greatest downfall of most is over-restriction, which can lead to hunger, cravings and then binges and subsequent feelings of failure. It’s a nasty cycle.

Weight loss is also not as simple as eating less and moving more. There are a lot of complexities at play here, including appetite-influencing hormones, the interplay of genetics, stress levels, our emotional state, eating environments, support networks – even how much we sleep can influence our appetite and body weight.

Let’s take a look at the claims of some of the most popular fad diets and consider how effective they really are.

The ketogenic diet

Originally intended as a regimen to treat epilepsy that doesn’t respond to medication, the ketogenic diet has become one of the most googled dietary trends in the world.

A ketogenic diet (keto for short) is a very low-carbohydrate, high-fat way of eating, which limits total carbohydrate intake to about 20 grams per day. The intention is to achieve a state of ketosis, which causes your muscles and liver to switch their primary fuel source from glucose to fatty acids, as your liver starts to produce ketone bodies to fuel your brain and other organs.

In order to achieve ketosis, it is commonly recommended that a person avoids carbohydrate-rich foods like wholegrains, legumes, starchy vegetables and most fruit, while greatly increasing consumption of fats and oils, certain meat and dairy products, nuts, coconut products and avocado. A small amount of low-carbohydrate veg – such as leafy greens, brassicas, and mushrooms – is allowed.

the scales aren’t always an accurate reflection of what’s going on inside.

Proponents claim that a keto diet can not only assist with weight loss but help manage diabetes as well. But does the science support these claims? Well, in the first few days of eating this way a person can indeed lose a decent amount of weight, but the scales aren’t always an accurate reflection of what’s going on inside.

When carbohydrate intake is restricted, glycogen stores (and therefore water stores) in muscles are reduced, resulting in weight loss but not necessarily fat loss. Most of this water weight will return as soon as a person starts to eat enough carbohydrates again. Additionally, the keto diet as well as other adaptations of a low-carb diet, such as Atkins or the Dukan Diet, are too low in fibre and too high in inflammatory compounds, which can harm the health of your gut microbiome. The short-term weight loss effect of the keto diet simply does not outweigh the long-term risks of eating this way.

Paleo diet

There’s a lot to unpack when it comes to the paleo diet. This diet was popularised by American scientist Dr Loren Cordain, who argued that if we return to our prehistoric roots and eat the foods of our ancestors, we could reduce our ill health and disease rates.

The modern adaptation of the paleo diet recommends roughly 60 percent of calories come from animal products with the remaining 40 percent derived from plants. This diet promotes the intake of meats, eggs, fish and seafood, non-starchy vegetables, tubers, nuts and seeds, coconut and olive oil. Foods to avoid include wholegrains, legumes, dairy products, processed foods and vegetable oils.

There are some positives here.

The elimination of dairy and processed foods coupled with the promotion of wholefoods is a big move in the right direction. However, the heavy focus on meats and the elimination of legumes and grains is not so positive. Additionally, the paleo diet promoted today is a far cry from the diets our ancestors consumed. I don’t know about you, but I certainly haven’t stumbled across any evidence that suggests cavemen consumed processed meats such as bacon and salami or paleo-approved chocolate bars. Also, most plants consumed in the paleolithic era no longer exist and domestication of livestock has greatly reduced the amount of omega-3 fatty acids found in meat today. So, we are actually hard-pressed to accurately replicate a prehistoric diet today.

I certainly haven’t stumbled across any evidence that suggests cavemen consumed processed meats such as bacon and salami or paleo-approved chocolate bars.

Nutritional anthropologists who have analysed paleolithic diets suggest the average fibre intake during this era was between 70–150 grams per day – far more than the average Australian currently consumes. In fact, it would be near impossible to achieve this on a modern paleo diet, given the focus on animal products (which contain no fibre) and the avoidance of legumes and wholegrains.

Conversely, the overall nutrient intake of someone following a healthy plant-based diet might actually come closer to reflecting the micro and macro nutrient intake of our paleolithic ancestors.

Low lectin diet

Lectins are a type of carbohydrate-binding protein that are in all plant foods, and are found in particularly high amounts in raw legumes and wholegrains. Therefore people following a low-lectin diet focus on grass-fed meats, A2 milk, and low-lectin vegetables like leafy greens, cruciferous veggies and sweet potatoes, while eschewing most legumes, wholegrains and nightshade veggies.

Lectins have received much press in recent years, since certain fad diet books tarnished them as ‘anti-nutrients’, falsely claiming they are the ‘real’ cause of autoimmune conditions, inflammation and obesity. This is a perfect example of how a nugget of truth can be stretched beyond recognition. When consumed in their active form, lectins can cause negative side-effects like nausea, vomiting and diarrhoea, and they have also been shown (in animal studies) to interfere with the absorption of certain minerals.

However, it is important to remember that people rarely eat raw legumes or seek to consume uncooked wholegrains!

Cooking and soaking can deactivate most lectins, and our bodies take care of the rest because we produce certain enzymes that can degrade some lectins.

Lectin-rich foods like legumes, wholegrains and nuts have consistently been associated with better health outcomes, including weight loss and reduced risk of cardiovascular disease and diabetes.

In fact, lectins can actually be beneficial, acting as an antioxidant, protecting our cells from free-radical damage. Lectin-rich foods like legumes, wholegrains and nuts have consistently been associated with better health outcomes, including weight loss and reduced risk of cardiovascular disease and diabetes. These foods are also valuable sources of vitamins, minerals, protein, healthy fats and fibre. The benefits of consuming lectin-containing foods far outweigh the hypothesised risks.

Sugar-free diet

The idea behind a sugar-free diet is to eliminate all added sugars and limit foods with naturally occurring sugars, such as fruit and carbohydrate-rich vegetables.

To adhere to this diet, a person will commonly avoid any foods with processed sugar, maple syrup or agave listed as an ingredient, and alcohol. Some even greatly reduce their intake of starchy vegetables like potato, corn and peas, and eliminate most fruits. Although, depending on who you talk to, some fruits are allowed after an initial ‘detox’. This diet tends to be big on coconut oil, meats, nuts and nut butters, allows full-fat dairy products, and promotes the intake of non-starchy vegetable options like greens, brassicas and salad vegetables.

There are some positives here – Australians consume far too many processed foods, so limiting intake of lollies, soft drinks, ice-creams, pastries, desserts and so on will obviously provide health benefits and initially people may also lose weight. However, there is definitely no scientific evidence to support the avoidance of fruits and vegetables because of their naturally occurring sugars. Fruit and veggies come packaged with fibre, water, vitamins and minerals, protein and antioxidants – not just natural sugars.

When it comes to weight management, scientific studies have consistently associated fruit and vegetable consumption with weight loss. When removing these healthy foods from the diet, it is not uncommon for other foods that are less health-promoting to start creeping in.

Carbohydrate-rich wholefoods aren’t the enemy, they are a good source of the energy, fibre and nutrients required for longevity.

A lifestyle that works

Fad diets fail over and over again.

They simply aren’t the answer for achieving a healthy body weight. The way forward is a sensible approach to food and nutrition, filling your plate with whole plant foods while crowding out the unhealthier foods. Eating this way is not a ‘diet’ per se. It’s an evidence-based, sustainable, health-promoting lifestyle. A wholefood plant-based lifestyle also changes your gut microbiota, increasing healthy bacteria, improving insulin sensitivity and protecting against chronic disease.

Focusing on fruits, vegetables, wholegrains, legumes, small amounts of nuts and seeds consistently over time will yield results.

There are now countless studies suggesting a plant-based approach is the optimal choice for our overall health, as well as a achieving healthy body weight.

Focusing on fruits, vegetables, wholegrains, legumes, small amounts of nuts and seeds and doing so consistently over time will yield results. Part of why it works so well is that whole plant foods have a low calorie density, increasing satiety rather than creating the deprivation experienced when trying to adhere to a typical restriction style diet. This bolsters our ability to stick to a healthy eating pattern in the long term – the key to success!

This article is republished with permission from nourishmagazine.com.au.

March 31, 2020
World Kidney Day 2020
World Kidney Day 2020: Plant-based nutrition offers hope for both prevention and treatment of kidney disease.

Maintaining healthy kidneys is often overlooked in the fight against chronic diseases. Yet, chronic kidney disease (CKD) currently affects approximately one in ten adults worldwide and its burden is increasing. By 2040, it is projected to become the fifth most common cause of years of life lost globally. [1]

Without appropriate treatment strategies, CKD progresses to end-stage kidney failure requiring dialysis or transplantation to sustain the individual’s life.In high-income countries like Australia, the cost of dialysis and transplantation on the health care budget is immense, while in low-income countries most people with kidney failure have inadequate, if any, access to such lifesaving treatments.

For these reasons, World Kidney Day this year focuses on the importance of preventative interventions to avert the (a) onset and (b) progression of kidney disease. [1] As a nephrologist, I would argue there is nothing more powerful than optimal plant-based nutrition to help achieve these goals.

Primary prevention of CKD: averting the onset of CKD

The two most common causes of CKD are diabetes and high blood pressure (hypertension), which are together responsible for up to two-thirds of cases. Each of these diseases causes chronic damage to the blood vessels and internal structures of the kidney over time. In fact, up to 30% of people with diabetes will develop CKD within 20 years of their diagnosis. [2] In order to prevent CKD, we must therefore first address these two chronic diseases.

The most common causes of chronic kidney disease are type 2 diabetes and high blood pressure.

Fortunately, there is now established evidence that dietary change is a powerful strategy to treat both diabetes and hypertension, as it addresses their root cause: the highly processed, energy dense, nutrient-poor standard Western diet. Research shows that shifting to a more whole food, plant-based diet can not only prevent but even reverse these conditions.

Type 2 diabetes

Looking at type 2 diabetes first, a recent meta-analysis of 9 prospective studies found a healthy plant-based pattern of eating reduced the risk of developing type 2 diabetes by 30%. [3]. This is almost certainly an underestimate of the true reduction because the studies analysed adjusted for body weight (BMI), which is a mediator of dietary effect. Several controlled trials have also demonstrated reversal of established diabetes with dietary change alone. One such trial compared an unrestricted low-fat fully plant-based diet to a control group on a calorie restricted American Diabetic Association diet. [4] After 22 weeks, a larger proportion of the low-fat plant-based group were able to reduce their glycaemic therapy (43% vs. 26%). In addition, hemoglobin A1c decreased 0.96% in the plant-based group compared to 0.56% in the control. Given the starting mean A1c of 8.0%, this reduction represents substantial improvement in their disease.

Hypertension

Several dietary factors also impact blood pressure and rates of hypertension. Specifically, low sodium, high potassium (e.g. plant intake), low alcohol and weight loss all substantially reduce blood pressure [5], and the combination has been demonstrated in controlled trials to be very effective. [6] For example, amongst those with a systolic blood pressure >150 mmHg, the low-salt DASH diet (rich in fruits, vegetables and whole-grains) compared to a high-salt standard American diet had a mean reduction in systolic blood pressure of 20.8 mmHg. [7] This is more effective than any single drug therapy, without the harmful side effects.

Further benefits

Moving beyond the prevention and treatment of diabetes and hypertension there is even further evidence that a healthy diet helps to prevent CKD. Observational studies have shown a diet encouraging the consumption of plants is inversely associated with the development of CKD [8] and the initiation of dialysis [9], despite statistical adjustment for diabetes, obesity and hypertension. I have explored some of the specific mechanisms through which a plant-based diet improves kidney health further below.

Secondary prevention: slowing CKD progression

Diet is critical in the management of all CKD, irrespective of whether the disease is due to diabetes and hypertension, or other conditions such as auto-immune diseases, polycystic kidneys or malformations from birth. In all cases, a standard Western diet contributes significantly to chronic kidney damage and therefore plays a major role in the progressive worsening of kidney function and the development of end-stage kidney failure.

In all cases, a standard Western diet contributes significantly to chronic kidney damage.

Protein: the plant advantage

One of the most important dietary factors for kidney health is protein intake. From animal studies it has been known for decades that a diet high in protein increases the workload for the kidneys (hyperfiltration). [10] Initially the kidney compensates well, but this extra stress has serious long-term consequences, ultimately resulting in progressive damage. Human studies support this animal research. Observational studies demonstrate a clear linear relationship between protein intake and risk of progression to kidney failure. [11] Furthermore, controlled trials show a low protein diet results in a slower decline in kidney function over time compared to a high protein diet. [12,13,14]

Unfortunately, the standard Western diet typically is very high in animal product derived protein, with average intakes close to two-times the recommended daily requirements (0.6-0.8g per kg of body weight per day). [15] Not only is protein intake on a whole food plant-based diet naturally lower (whilst remaining sufficient), but the proteins also come directly from plant origins. This is important because at least some animal proteins appear to be more detrimental to the kidney than plant proteins. [10] In fact, one study found that replacing just one daily serve of red meat with soy and/or other legumes could reduce the risk of reaching end-stage kidney disease by 50%. [16]

Animal proteins appear to be more detrimental to the kidney than plant proteins

Dietary acid: the facts

Another important aspect of dietary effects on kidney function is acidosis. Every piece of food we eat is made up of acid and base pre-cursors that affect the acid-base balance in our blood. Animal-derived and refined foods are generally net acid-producing, whilst fruits, vegetables and legumes are net alkali-producing. In CKD, the kidney’s ability to maintain normal acid-base balance in the blood becomes impaired and acidosis can develop. Chronic acidosis is not only associated with a loss of bone mass, impaired heart function and increased risk of death, but also contributes to worsening kidney function. [17] It is therefore unsurprising that high dietary acid load (i.e. high consumption of animal foods) has been shown to significantly increase the risk of kidney failure [18] and markers of kidney disease progression. [19]

Tertiary prevention: preventing CKD complications

Lastly, in addition to slowing kidney function decline, a whole food plant-based diet addresses many complications seen in advanced kidney disease such as:

Cardiovascular disease

It is a sad fact that for people with CKD the risk of dying from cardiovascular disease is 20 times greater than the risk of requiring dialysis or transplantation. Plant-based diets are associated with a significantly lower risk of cardiovascular disease in both observational studies [20] and controlled trials. [21,22] A meta-analysis of 6 cohort studies of people with CKD found those eating a healthy dietary pattern (higher intake of plants) was associated with a 27% reduction in overall death. [23]

High phosphate levels

In kidney disease phosphate can build up in the blood and cause harm to bones and blood vessels, leading to an increased risk of death. Whole plant foods help combat this as they contain phytates that bind to dietary phosphate, thereby significantly reducing its gut absorption compared to highly processed and animal foods. [24]

Uremic toxins

Numerous organic solutes, which are normally removed from the blood by the kidney, accumulate in CKD and contribute to various symptoms, heart disease and risk of death. Due to changes in gut bacteria, two of the most well studied toxins, indoxyl sulfate and p-crestyl sulfate, have been found to be approximately 60% lower in vegetarians compared to omnivores. [25]

Summary

If we, as a global society, are to successfully manage the worldwide rising levels of CKD we will need to focus on holistic preventative strategies. Plant-based nutrition is not only an effective tool for primary prevention of kidney disease onset, but it can also play a powerful role in both secondary and tertiary prevention due to its ability to slow disease progression and avert severe complications. This World Kidney Day, I encourage everyone to raise awareness of both kidney disease and this underutilised approach to reduce its increasing impact on society.

Dr Anis Ta’eed, MBBS, FRACP is a consultant nephrologist from Melbourne who is passionate about the benefits of whole food plant-based diets for kidney health as well as for overall chronic disease management.

Dr Ta’eed has been a member of Doctors For Nutrition since attending its inaugural Nutrition in Healthcare conference in February 2019, and has since become one of the charity’s valued expert volunteers, contributing particularly to medical content, including its online topic summary on chronic kidney disease.
Key references

worldkidneyday.org/2020-campaign/2020-wkd-theme/

kidney.org.au/your-kidneys/support/kidney-disease

Qian F, Liu G, Hu F et al. Association between plant-based dietary patterns and risk of type 2 diabetes. JAMA Intern Med 2019 Jul 22. doi: 10.1001/jamainternmed.2019.2195

Barnard ND, Cohen J, Jenkins DJ et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006 Aug;29(8):1777-83.

Appel L. The effects of dietary factors on blood pressure. Cardiol Clin 2017; 35:197-212

Yokoyama Y, Nishimura K, Barnard ND et al. Vegetarian diets and blood pressure: a meta-analysis. JAMA Intern Med. 2014 Apr;174(4):577-87.

Juraschek SP, Miller ER, Weaver CM, Appel LJ. Effects of Sodium Reduction and the DASH Diet in Relation to Baseline Blood Pressure. J Am Coll Cardiol. 2017 December 12; 70(23): 2841–2848

Kim H, Caulfield LE, Garcia-Larsen V et al. Plant-Based Diets and Incident CKD and Kidney Function. Clin J Am Soc Nephrol. 2019; 14:682-691

Smyth A, Griffin M, Yusuf S et al. Diet and Major Renal Outcomes: A Prospective Cohort Study. The NIH-AARP Diet and Health Study. J Ren Nutr. 2016 Sep;26(5):288-98

Kontessis P, Jones S, Dodds R et al. Renal, metabolic and hormonal responses to ingestion of animal and vegetable proteins. Kidney Int. 1990 Jul;38(1):136-44.

Metzger M, Lun Yuan W, Haymann J et al. Association of a low-protein diet with slower progression of CKD. Kidney Int Rep 2018; 3: 105-114

Levey AS, Greene T, Beck GJ et al. Dietary protein restriction and the progression of chronic renal disease: what have all of the results of the MDRD study shown? Modification of Diet in Renal Disease Study group. J Am Soc Nephrol. 1999 Nov;10(11):2426-39.

Nezu U, Kamiyama H, Kondo Y et al. Effect of low-protein diet on kidney function in diabetic nephropathy: meta-analysis of randomised controlled trials. BMJ Open. 2013 May 28;3(5)

Hanh D, Hodson EM, Fouque D. Low protein diets for non-diabetic adults with chronic kidney disease. Cochrane Database Syst Rev. 2018 Oct 4;10:CD001892

Munro HN et al. (1987) Protein nutriture of a group of free-living elderly. Am J Clin Nutr 46: 586–592

Lew QJ, Jafar TH, Koh HW et al. Red Meat Intake and Risk of ESRD. J Am Soc Nephrol. 2017 Jan;28(1):304-312

Dobre M, Yang W, Chen J et al. Association of serum bicarbonate with risk of renal and cardiovascular outcomes in CKD: a report from the Chronic Renal Insufficiency Cohort (CRIC) study. Am J Kidney Dis. 2013 Oct;62(4):670-8

Banerjee T, Crews DC, Wesson DE et al. High dietary acid load predicts ESRD among adults with CKD. J Am Soc Nephrol 2015; 26:1693-1700

Goraya N, Simoni J, Jo CH, Wesson DE. A comparison of treating metabolic acidosis in CKD stage 4 hypertensive kidney disease with fruits and vegetables or sodium bicarbonate. Clin J Am Soc Nephrol. 2013 Mar;8(3):371-81

Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J, Rebholz CM. Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults. J Am Heart Assoc. 2019;8(16):e012865.

Ornish D1, Scherwitz LW, Billings JH et al. Intensive lifestyle changes for reversal of coronary heart disease. JAMA. 1998 Dec 16;280(23):2001-7

de Lorgeril M1, Salen P, Martin JL et al. Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation. 1999 Feb 16;99(6):779-85.

Kelly JT, Palmer SC, Wai NS et al. Healthy Dietary Patterns and Risk of Mortality and ESRD in CKD: A Meta-Analysis of Cohort Studies. Clin J Am Soc Nephrol 2017; 12:272-279

Kalantar-Zadeh K, Gutekunst L, Mehrotra R et al. Understanding sources of dietary phosphorus in the treatment of patients with chronic kidney disease. Clin J Am Soc Nephrol. 2010 Mar;5(3):519-30

Patel KP, Luo FJ, Plummer NS et al. The production of p-cresol sulfate and indoxyl sulfate in vegetarians versus omnivores. Clin J Am Soc Nephrol. 2012 Jun;7(6):982-8
March 12, 2020
US psychologist Dr Doug Lisle shares insights about ‘the Pleasure Trap’

On 19 February 2020, an audience in Canberra heard from prominent US evolutionary psychologist Doug Lisle PhD about the ‘Pleasure Trap’ that locks people in to unhealthy habits, and how we can overcome this hidden force – with supporting presentations by Doctors For Nutrition.

Doug Lisle PhD presenting in Canberra, February 202

Why do we struggle to make healthy choices? This is the question that acclaimed psychologist Doug Lisle PhD explored in his keynote talk in Canberra last Wednesday night.

A thought leader in evolutionary theory and human psychology, Dr Lisle has observed that the root cause of weight gain and other self-destructive behaviours can be attributed to a psychological phenomenon known as ‘the pleasure trap’.

A crowd of 140 turned out in Canberra to hear about the pleasure trap and how to escape it. According to Dr Lisle, losing weight is both the number one personal goal and the biggest single cause of psychological angst amongst people living in the developed world. The pleasure trap explains the dopamine-based brain reward systems that predispose us to seek calorie-dense food, and other experiences that improve our chances of survival and reproduction.

The empowering message is that, as soon as we start to transition from highly-processed, nutrient-poor foods, we begin to restore the biological processes that naturally keep us running at maximum efficiency and vitality.

The event was put on by Canberra Weekly and supported by Doctors For Nutrition

Once you are free of addicting foods you will begin to appreciate the subtle pleasures that fruits, vegetables, beans, and intact whole grains provide – Dr Doug Lisle, PhD

In support of the keynote talk, Dr Lisle’s colleague, psychologist Jennifer Howk PhD, shared her own inspiring story from addiction to junk food and alcohol to living a healthy lifestyle, free from addiction.

Representatives from Doctors For Nutrition opened the evening with introductory talks on the powerful role of plant-based nutrition in addressing obesity and other chronic lifestyle-related conditions. General Manager Marion Meloni provided an overview about the charity’s mission, vision and activities, followed by GP Dr Stephanie Dakin who walked through some of the key evidence on preventative nutrition, in particular the benefits of a whole food plant-based diet for people who struggle with their weight. Dr Dakin contrasted this with diets such as keto and Atkins that may result in short-term weight loss but have proven health risks over the longer term.

Slide from Dr Stephanie Dakin’s presentation: a whole food plant-based diet is proven to sustain long-term weight loss

An audience Q&A session brought up a range of topics, such as the importance of eating minimally-processed plant-based foods, the dangers of fad diets, and how we can make changes step by step to allow our taste buds and dopamine response to re-sensitise to healthy food supportive of health and wellbeing.

One of the attendees on the night said she has been unsure what to expect but had found the event eye-opening. “It’s refreshing to receive non-blaming insights about why weight-gain happens alongside practical advice on how to implement a plant-based diet to sustain an optimum BMI and overall health”, she said.

The event was hosted by Nick Samaras from The Canberra Weekly, and supported by Doctors For Nutrition. The original event listing can be accessed here.

About the presenters

Doug Lisle PhD

Since completing his PhD in clinical psychology at the University of Virginia, Dr Lisle’s decorated career has seen him work as a lecturer in psychology at Stanford University, and as a forensic psychologist in both the Texas and California criminal justice systems. Today, Dr Lisle is the psychologist for the McDougall Wellness Program in Santa Rosa, California. Read more.

Jen Howk PhD

Dr Howk is an author, researcher, and interdisciplinary social scientist. She earned her BA with honours from the University of Washington in Seattle and completed her MA and PhD in political science at Harvard University. Dr Howk’s graduate work and ongoing research explore questions at the intersection of social vulnerability, resilience, and wellbeing. Read more.

Marion Meloni

Marion Meloni is a management consultant by background, with experience in the healthcare sector and a special interest in whole food plant-based nutrition. She was previously CEO of Doctors For Nutrition.

Dr Stephanie Dakin

Dr Stephanie Dakin is a GP based in Canberra and serves as DFN’s Ambassadoc for the Australian Capital Territory. Providing evidence-based nutrition and lifestyle advice is a cornerstone of her clinical work. Full bio.

Learn more about the pleasure trap

Lisle, DJ & Goldhamer, A (2006) The pleasure trap: mastering the hidden force that undermines health & happiness. Summertown, Tenn.: Healthy Living Publications

The pleasure trap TEDx talk: Douglas Lisle at TEDx Fremont (17-minute video)

February 25, 2020
First Peoples’ food wisdom
For more than sixty thousand years, Aboriginal peoples used their own practices of healthcare and healing, enjoying excellent health that was largely free from the burden of modern diseases. Doctors For Nutrition’s Northern Territory Ambassadoc Dr Amanda Robinson shares the value and wisdom of Aboriginal and Torres Strait Islander peoples’ ways of understanding life, healing, food systems and management of ecosystems. Article first published in Nourish Magazine, January 2020.

Image credit: nourish magazine

My Aboriginal name is ‘Lungarrma’, which means north wind. The north wind that blows from the Wessel Islands in the Northern Territory is believed to be a healing wind and is embodied in the dances and songs of the Yolgnu people of the region. I have a deep love for my culture and a desire to improve the health and wellbeing of Aboriginal people. This has also influenced my personal journey. Through a whole food plant-based diet, I have not only turned my own health around but also changed the lifestyle trajectory of my family, a shift that will serve them throughout their lives.

I believe incorporating long-standing Aboriginal philosophies of holistic health with a modern whole food plant-based diet has the potential to improve the physical, mental and spiritual wellbeing of all Australians.

Let’s explore some of the wisdom of Australia’s First Nations people.

Aboriginal and Torres Strait Islander peoples have always valued connection to country. Communities once lived sustainably and in balance with the land, which was both a source of physical sustenance and spirituality. It is now accepted that Aboriginal people were much more than basic hunter-gatherers as was previously assumed. Their deep respect and understanding of the land was demonstrated through the management of resources, including hunting and gathering, traditional burning, sowing and storing of plants, baking, aquaculture and other farming-style practices. It is through such activities that Aboriginal people were able to create food systems that were sustainable over tens of thousands of years. At the heart of this knowledge was a whole-of-life view of health and a fundamental belief in the interconnectedness of Aboriginal people to the land and the wider universe.

In his excellent book Dark Emu, Black Seeds: Agriculture or Accident, Bruce Pascoe documents that Aboriginal people were consummate agriculturalists, cultivating and domesticating native crops that were perfectly adapted to local temperatures, pest and environmental pressures. These practices provided both nutritionally rich food and traditional medicines, perfect for supporting the health of the people during different seasons. Enjoying a wide variety of fruits, seeds, and vegetables, traditional bush tucker could include anything from the nectar from the bottle brush flower, kilipi (bush bananas), to a crunchy red bush apple. Many traditional foods can still be enjoyed today and as the knowledge of Aboriginal food wisdom increases, so does the popularity of these healthy foods. As a result, they are becoming more accessible and are even being used as feature ingredients in fine dining restaurants.
Powerful Plants

As an essential feature of most Indigenous diets around the globe, fruits and vegetables played an important role in optimising health and providing medicine. Some native Australian foods are still available today.

Murnong

The murnong or yam daisy is a perennial herb with an edible root that can be eaten raw or cooked. It has a radish-like texture with a unique, sweet coconutty flavour. This was once a major source of food for Aboriginal people, who farmed the vegetable before European animal agriculture decimated crops. Murnong is easily digestible, causes no spike in blood sugar, and is believed to be eight times as nutritious as a standard potato.

Kakadu plum

The gubinge or Kakadu plum has the highest percentage of vitamin C of any fruit in the world. Also known as gumbi gumbi or bush apricot, it is found throughout the drier areas of Australia and is perhaps the most versatile of Aboriginal medicines. It was used in a significant number of traditional medicinal applications, from the treatment of coughs and colds to eczema. This fruit boasts an array of benefits including being an antipruritic, antiviral, detoxifier, blood pressure regulator and immune system booster. It was also traditionally used for treating various cancers, digestive disorders, fatigue and even mental illnesses. While the fruit and its seeds are well-known for having medicinal properties, it is the leaves that are the most potent. These can be used as a tea or tonic, or dried and used in capsules, creams or salves.

Quandong

Commonly known as a wild peach, quandong is a sweet and tangy fruit that was traditionally used for both food and medicine. It is high in antioxidants, folate, magnesium, iron and calcium, and also has twice as much vitamin C as an orange. Aboriginal people crushed the quandong kernel into a paste because it was also an effective cure for toothache.

Strawberry gum

A variety of eucalyptus, the strawberry gum or forestberry has high antioxidant activity. This little native gem also has antifungal and antibiotic properties as well as the ability to help balance the microflora of the gut. The leaves have a fruity flavour that Aboriginal people enjoyed chewing but can also be used as an herbal tea or dried spice. It works especially well with fruits to bring out berry flavours.

Boab

Boab leaves and baby boabs contain large amounts of iron, calcium, vitamin C, vitamin A and potassium. This unique looking tree is currently being researched for its potential to treat iron deficiency anaemia. Research suggests the iron content of a boab leaf is 26 milligrams per 100 grams. It is clear to see why this is of interest when compared to spinach, which has only about 2.7 milligrams per 100 grams.

Grains and seeds

The seeds of native millet and kangaroo grass make for nutritious, gluten-free flours when milled. Australia also has its own ancient grains, which are grown in the crocodile infested wetlands of the Northern Territory. Native rices, such as Oryza rufipogon and O. meridionalis, are high in protein and overall nutrition as well as being drought and pest resistant. As a result, this hardy food has been touted as a grain that could feed the world.

Embracing Bush Foods

Including some traditional Aboriginal foods into your diet as part of a whole food plant-based approach to wellbeing is a way to enhance health, encourage sustainable foods, and support local Aboriginal industries. Plus, you’ll get to explore new and unique tastes! Many of these foods are available from online stores such as bushfoodshop.com.au. Here’s some ideas you may like to consider:

Plant a quandong tree in your backyard instead of an apple tree or swap out dried apricots for some dried quandong

Make strawberry gum kombucha or ice cream and enjoy the delicious fruity undertones with shades of cinnamon, strawberry and passionfruit

Explore some of the dried or powdered native foods that you can add to your daily smoothie or use to make tea

Try some ancient native grains in your plant-based bowl of goodness for an added boost of protein

Spice up your next feast with some bush tomatoes

Swap out your standard spices with your very own combination of native herbs and spices

Replace salt for some saltbush leaf, which is also a great way to get a boost of calcium, magnesium and zinc

For something a little more adventurous, try a bit of foraging. Take off your shoes, get grounded and explore your local land; you may be surprised what native foods are growing in your neighbourhood!

Ancient Wisdom for Modern Problems

Traditional Aboriginal food systems incorporated complex connectivity to the land that supported both the environment and the health of the people for over sixty thousand years. This is in stark contrast to our current systems that have been shown to be destructive to the environment and also the common modern diet, which is wreaking havoc on our health. Diabetes, heart disease, allergies and obesity are often the consequences of high-fat, high-sodium, nutrient-poor foods that are highly processed, causing inflammation and damage to the body.

The EAT-Lancet Commission report on sustainable food systems states, “Because much of the world population is inadequately nourished and many environmental systems and processes are pushed beyond safe boundaries by food production, a global transformation of the food system is urgently needed”. Perhaps it is time we turn our attention to the wisdom of our First Peoples to help solve these problems.

Aboriginal people recognise health as a multi-dimensional concept that embraces all aspects of existence, including living in harmony with the natural world and the whole community. It is an ancient value system that can provide a fresh perspective on human and environmental wellbeing.

The tremendous value and wisdom of Aboriginal and Torres Strait Islander peoples’ ways of understanding life, healing, food systems and management of ecosystems could significantly enhance our current knowledge and shift our understanding of what it means to be ‘well’. While there is still a need for quality research in these areas, we could all benefit by embracing ancient practices that have the potential to heal the land and improve our holistic health and wellbeing.
This article is republished with permission from nourishmagazine.com.au.
February 10, 2020
The Heart of the Matter – Adelaide Nutrition in Healthcare Symposium
Adelaide Nutrition in Healthcare Symposium with international keynote speaker, Dr Kim Williams (USA) and local experts.

On Sunday 2 February 2020, DFN held a Nutrition Symposium in Adelaide, welcoming over 200 healthcare practitioners and members of the public to explore the role of nutrition in cardiovascular health.

The full-day event entitled The Heart of the Matter: why we have a cardiovascular disease crisis and how we can eat our way back to health featured presentations by cardiologist Dr Kim Williams (USA), alongside a lineup of local healthcare professionals, medical students and an athletes’ panel.

Delicious whole food plant-based catering was on offer giving delegates a taste of nutritious vibrant ‘food as medicine’, and the day closed with an optional free screening of The Game Changers.

Thanks to generous donors, scholarships were awarded to nine local healthcare students who were delighted to grow their knowledge and networks in the field of preventative nutrition.

We also submitted the proceedings from the symposium to the International Journal of Disease Reversal and Prevention, which was published in January 2021.

Dr Kim Williams

Recap video

With thanks to Inbound Creative.

Symposium proceedings

The full article is available online by creating a free account at ijdrp.org

Symposium sessions

Nutrition and Heart Disease: the Heart of the Matter

Dr Kim Williams (USA), MD, MACC, FAHA, MASNC, FESC

Cardiologist, Rush University Medical Center, Chicago USA • Doctors For Nutrition International Advisor

Dr Williams’ presentation on nutrition and heart disease took delegates on a deep dive into the evidence.

First touching on the prevalence of cardiovascular disease, he went on to explore the key risk factors and the lifestyle interventions that have been proven effective in both treatment and prevention – chief amongst them, the adoption of a whole food plant-based eating pattern.

In turn, Dr Williams unpacked the evidence about dietary interventions to address obesity, diabetes, hypertension and hyperlipidemia, which are key to promoting and, in many cases, restoring cardiovascular health.

He also highlighted where associated co-benefits of plant-based diets have been established, for example in achieving better emotional wellbeing among those diagnosed with type 2 diabetes.

Nutrition in Medical Schools Q&A Panel

Panel moderated by Dr Kim Williams with medical students Sylvia Gralak and Lucy Brown, and Flinders Medical Center RMO, Dr Juliette Roex

Dr Williams facilitated a lively discussion, in which the panelists explained why they became interested in the role of nutrition in healthcare, and their future career goals. All share a strong commitment to integrating nutrition science into their practice in order to offer true health care as opposed to the prevailing ‘sick care’ model.

The importance of planetary health as a pre-requisite to human health was also emphasised, with Sylvia explaining the potential for plant based diets to not only improve our health significantly but also protect the environment.

All three panelists can attest to the lack of nutrition education in medical schools, something that Sylvia and Lucy are looking to address through their work with the Healthy Communities team at the Australian Medical Students’ Association. This was the topic of their presentation that followed the panel Q&A.

Enhancing Nutrition Education for Medical Students

Australian Medical Students Association representatives

Sylvia Gralak and Lucy Brown, medical students at the University of Adelaide

Sylvia Gralak
Sylvia is a final year medical student at the University of Adelaide. She is the current National Officer for Public Health and Code Green Project Officer with the Australian Medical Students’ Association.

Lucy Brown
Lucy is currently undertaking her third year of the MBBS medical program at the University of Adelaide. Lucy is also part of the Australian Medical Students’ Association Healthy Communities team.

Sylvia and Lucy presented the initial results of the Nutrition in Australian Medical Schools Survey, a project launched in 2019 by the AMSA Healthy Communities team.

After running through the key elements of the survey, they shared the preliminary results. The central finding is that Australian medical students are interested in and motivated to provide nutritional counselling to patients, but do not currently feel equipped to implement this into their future practice.

In light of these findings, AMSA Healthy Communities have mapped out a number of advocacy and education pillars to help progress the integration of nutrition in Australian medical schools.
A Healthy Heart from the Start

Dr Heleen Roex-Haitjema & Dr Juliette Roex

Dr Heleen Roex-Haitjema, MD (non-practising paediatrician) • Co-founder and Chair of Doctors For Nutrition

Dr Juliette Roex, MBBS (Resident Medical Officer) • Lead Student Advisor for DFN

Dr Roex-Haitjema and her daughter Dr Juliette Roex’s presentation set out the importance of healthy food choices from the earliest stages of life

Some of the key references from the presentation:

Strong JP, Malcom GT, McMahan CA, et al. Prevalence and Extent of Atherosclerosis in Adolescents and Young Adults: Implications for Prevention From the Pathobiological Determinants of Atherosclerosis in Youth Study. JAMA. 1999;281(8):727–735

J. P. Strong, H. C. McGill. The pediatric aspects of atherosclerosis. J Atheroscler Res 1969 9(3):251-265

Vogel RA, Corretti MC, Plotnick GD. Effect of a single high-fat meal on endothelial function in healthy subjects. Am J Cardiol. 1997 Feb 1;79(3):350-4
Science vs Confusion

Dr Heleen Roex-Haitjema, MD

Paediatrician (non practising) • Doctors For Nutrition Co-founder and Chair

Dr Roex-Haitjema’s presentation explored the area of interpreting research studies, with the aim of ensuring the strength of the evidence is prioritised in the ultimate conclusions reached by fellow practitioners, policy makers, and the general public.

With the growing role of industry-funded studies and commercial partnerships permeating the research and public health promotion sphere, Dr Roex-Haitjema also highlighted how to be aware of any third-party influences or potential bias when seeking to evaluate health claims.
Ask us Anything about Nutrition Panel Q&A

Deeni Beetar-Young, APD
Dr Adrian Griscti, MBBS, FACRRM, FASLM
Panel Q&A moderated by Dr Heleen Roex-Haitjema

Dr Adrian Griscti is DFN’s South Australia Ambassadoc and Deeni Betar-Young APD is South Australia Lead Dietitian for DFN

This wide-ranging Q&A covered a number of nutrition topics including:

Key nutrients such as vitamin B12, iron and iodine

Whole food plant-based diets for different stages of life and health conditions

Tips on how to bring up/discuss diet with patients
An Apple a Day Keeps the Cardiologist Away

Dr Adrian Griscti, MBBS, FACRRM, FASLM

General Practitioner, Barossa Valley • Doctors For Nutrition Ambassadoc for South Australia

From decades at the front line of rural community medicine, Dr Griscti shared how patients and their doctors can measurably reduce cardiovascular risk factors with the help of some affordable and simple lifestyle and diet upgrades. He also provided some illustrative anonymised case studies and shared the results of his own cardiovascular health turnaround.

The key takeaway from Dr Griscti’s session was that cardiovascular disease risk factors share many common underlying biological causes, mechanisms and disease pathways which can be significantly improved with a whole food plant-based diet.

Some of the resources and references mentioned in Dr Griscti’s session:
National Vascular Disease Prevention Alliance: Absolute cardiovascular disease risk management – Quick reference guide for health professionals

Australian absolute cardiovascular disease risk calculator: cvdcheck.org.au/calculator

Wright, N., Wilson, L., Smith, M. et al. 2017. The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutr & Diabetes 7, e256.

Ref: McMacken, M. and Shah, S., 2017. A plant-based diet for the prevention and
treatment of type 2 diabetes. Journal of geriatric cardiology: JGC, 14(5), p.342.
Athletes’ Panel

Plant-powered Athletes’ Panel Q&A

Panelists:

Kate Abraham (New York and Berlin marathons participant)

Izzi Batt-Doyle (Distance runner, NCAA 10km Bronze, 2017 and 2019 Australian representative at the World University Games, BA Psych (Hons) Mindfulness & Nutrition)

Ben Loaker (cyclist, personal trainer)

Samuel Mussared (pro bodybuilder, coach)

Moderator: Damian Espinase (ultra-runner)

In the lead-up to a complimentary screening of The Game Changers documentary, this Q&A provided perspectives from athletes all of whom use a plant-based approach to eating for optimal athletic results, recovery and overall health.
Photo Gallery

The full event photo album can be found here.

Media

Plant Proof Podcast: interview with Dr Kim Williams

Release date: 30 Jan

Plant Based News article about the Symposium

Published: 30 Jan

A full-length audio conversation between Dr Kim Williams and Simon Hill of the Plant Proof Podcast, recorded in the run up to the Symposium, covering a wealth of detail on cardiovascular disease risk factors and the evidence on nutritional interventions. Resource links included.

News article by DFN’s co-founder Lucy Stegley, quoting from Dr Kim Williams and other Symposium presenters, with background about the content and objectives of the event.

DFN video interview with Dr Kim Williams

In this interview, filmed in Adelaide on the day of the Symposium, Dr Williams shares his experience of appearing in The Game Changers, explains his own transition to a plant-based diet, outlines his key concerns about ketogenic diets, and highlights the importance of nutrition education within the medical profession. With thanks to Inbound Creative for videography and editing.

Delegate feedback

The symposium has received positive feedback from delegates, including those within the healthcare sector and laypeople. The wordcloud below shows the most frequently-occurring words and phrases in praise of the event.

Our scholarship recipients emphasised the educational value they gained from the symposium. Below is a selection of their comments:

It was inspiring to hear from doctors who are currently practising the way I would like to in future, in addition to furthering my passion and interest in this area of medicine. – Medical student, University of Adelaide

I am interested in lifestyle-based interventions for people with depression and chronic illness … it is a privilege to learn more about the role of nutrition/lifestyle in disease prevention, and to hear the experts share their clinical experiences. – Health Psychology student, University of Adelaide

As a newly studying Nursing student I hope to be able to educate and aid individuals in fighting health conditions exacerbated by a ‘western diet’ which is what the Symposium speakers are doing. – Nursing student, University of Adelaide

Four of the Symposium scholarship recipients

Acknowledgements

This event would not have been possible without the assistance of numerous individuals, organisations and institutions. With warm thanks to:

Our presenters

• Dr Kim Williams • Dr Heleen Roex-Haitjema • Dr Juliette Roex • Dr Adrian Griscti • Deeni Betar-Young APD • Sylvia Gralak • Lucy Brown • Kate Abraham • Izzi Batt-Doyle • Ben Loaker • Samuel Ryland Mussared • Damian Espinase

Our event and scholarship donors

Our venue and venue host

The University of Adelaide Associate Professor Hubertus Jersmann

Our creatives

Ben Adlington and Josh Jarvis from Inbound Creative for filming the event
Jacqui Rose from Jacqui Brogan: Photography . Film . Graphic Design

Our event caterers

Plant B Life
Francesco’s Cicchetti
Wicked Coffee

Our media and promotional partners

Nourish Magazine Australia
Plant Based News
ABC Radio Adelaide
Climate and Health Alliance
International Journal of Disease Reversal and Prevention
Food For Life by Physicians Committee for Responsible Medicine

Our feature film

The Game Changers

Our booth holders

Australian Plant Based Medical Students’ group
Doctors for the Environment Australia
Plant Powered Adelaide
Nourish Food & Wellness

Our ticketing partner

Humanitix

Our scholarship recipient attendees and all of our delegates
February 5, 2020
Media release: What role does nutrition play in cardiovascular disease?

For immediate release
Attention: health, medical, lifestyle editor
Issued: 30 January 2020

At a Symposium in Adelaide this weekend, eminent US cardiologist Dr Kim Williams and local healthcare experts will explain how dietary choices can influence the primary underlying cause of death for Australians.

Photo credit – Dave Allocca

“The spectre of heart attack and accompanying disease states and disability need not haunt us,” says Dr Williams.

“Evidence shows that these are largely conditions of lifestyle and therefore predominantly preventable and even reversible.”

Dr Kim Williams will be joined by South Australian healthcare practitioners, including Barossa Valley general practitioner Dr Adrian Griscti and Australian Practicing Dietitian Deeni Betar-Young who will reveal the reality behind the disheartening statistics and empower attendees from all walks of life with the science and skills to improve their cardiovascular and overall health.

Dr Williams is part of the Advisory Council team for the Australian registered health-promotion charity, Doctors For Nutrition. He is also Chief of Cardiology at Rush University Medical Centre in Chicago and a past President of the American College of Cardiology. Most recently, he starred in the wildly successful documentary The Game Changers, executive produced by the likes of James Cameron, Arnold Schwarznegger and Novak Djokovik.

Registered health promotion charity Doctors For Nutrition (DFN) are the hosts of the Symposium. Co-founder and qualified paediatrician, Dr Heleen Haitjema MD says DFN is committed to sharing sound and independent guidance on the role of nutrition in chronic disease. From presenting at nearly 100 events such as hospital ‘grand rounds’, community classes and conferences around Australia and internationally, Dr Haitjema knows first-hand about the glaring gap in education levels across the medical community when it comes to best-practice nutrition prescriptions.

Dr Haitjema emphasises that “doctors are not to blame” for their lack of nutrition science knowledge as the vast majority “get their information just like everyone else – through the media.” She laments that despite having three doctors across two generations in her immediate family, they “were not taught” about this vital component of healthcare in their medical degrees. Doctors For Nutrition aim to redress that imbalance by integrating science-based evidence into the institutions and policies responsible for the prevention and treatment of disease.

Attendees will get to directly experience food as medicine with nutritious whole food plant-based catering provided at the event by local Adelaide businesses Plant B Life and Francesco’s Cichetti.

Presentations will be followed by a plant-based athletes’ panel featuring South Australian amateur and pro runners, a cyclist, bodybuilder and personal trainer. A free screening of the The Game Changers caps off a day filled with a healthy dose of nutrition education and inspiration. All welcome.

Ends

For Further Information & Comment

Dr Kim Williams Doctors For Nutrition International Advisory Council team member by email

Dr Heleen Haitjema Doctors For Nutrition Co-founder, Executive Director, Medical Liaison by email

doctorsfornutrition.org

Download a PDF version of this media release with further links and resources here.

January 30, 2020
Level up

A regular health check is important even when you eat a healthy diet. Blood tests can be a helpful tool in achieving and maintaining peak health. GP Dr Adrian Griscti gives a rundown of the bloodwork to get done as part of a regular checkup. Article first published in Nourish Magazine.

Blood transports oxygen and nutrients to our tissues and organs, carries cells and antibodies to fight infections, removes waste from our cells, and helps regulate our body temperature among other things.

Whether we are looking to maintain or regain health, testing levels of different components of our blood may help us understand where we can make improvements to support us in feeling well.

After extensive research, which included reading The China Study my wife Jenny and I decided to adopt a whole food plant-based diet to improve our health. We later became fully vegan for ethical and environmental reasons. Our initial aim for transitioning to a plant-based lifestyle was to minimise our risk of developing chronic diseases. However, we also found it helped us live a vibrant lifestyle with countless delicious food options.

I choose to have periodic blood tests to objectively assess whether my preventative health strategies, including diet, are helping me achieve good health and wellbeing. This not only gives me reassurance that I am eating an optimal diet but also provides evidence as well. A great indicator of my own health improvement is my total cholesterol, which has dropped from 6.1mmol/L prior to changing my diet to 3.7mmol/L today.

There is no routine set of blood tests to suit everyone – a personalised approach is best.

Blood tests can be undertaken either diagnostically in response to a symptom or as a screening tool to check your health status, even when you well. The types and frequency of the blood tests your doctor orders will depend on your health, stage of life, family history, lifestyle and previous results. There is no routine set of blood tests to suit everyone – a personalised approach is best. So, it’s important to discuss your health goals, current lifestyle, and dietary patterns with your doctor so they can order the most appropriate blood tests for you.

Common blood tests

Let’s get an understanding of some commonly performed blood tests and what these tell us about our health.

Complete Blood Picture

This test measures the quantity, size, shape and, to a degree, function of your red blood cells, white blood cells and platelets. Low haemoglobin (the oxygen-carrying component of a red blood cell) is an indicator of anaemia, often associated with tiredness and pallor. White blood cells are the body’s protectors, working to safeguard you against infectious diseases and inflammation. An abnormal white cell count can indicate how well our immune system is responding to infection or inflammation. Platelets are blood cells that help your body form clots to stop bleeding. Unexplained bruising may result from a low platelet count.

Multiple Biochemical Analysis

This test offers a snapshot into how your kidney and liver are functioning. These organs are critical to many processes involving digestion and detoxification. This test also provides a glimpse into your blood sugar (which is the body’s main source of energy), uric acid (an indicator for gout) and electrolyte (or salt) balance.

Haemoglobin A1C

This test measures the amount of glucose that binds to a part of the haemoglobin molecule over the preceding three months, and is a way of measuring how sugar-coated your blood cells are, so to speak. We use this test in the diagnosis and management of pre-diabetes and diabetes.

Lipid Profile

This test looks at some of the fats in your blood circulation, in particular cholesterol and triglyceride levels. Although these molecules are important in the manufacture of your natural steroid hormones, if your levels are higher than normal this can contribute to hardening of the arteries, premature heart disease and certain types of dementia. In Australia, the recommended guideline for total cholesterol is below 5.5; however, for prevention, under 4 is better. LDL Cholesterol is usually referred to as the ‘bad’ cholesterol, and we should aim to have this below 2mmol/L. HDL Cholesterol on the other hand is referred to as the ‘good’ cholesterol because it removes the excess LDL cholesterol from your blood. However, if there is no excess LDL, you don’t need much HDL to counter this. Conversely, if your LDL is unfavourable, high levels of HDL will not protect from heart disease.

Vitamin B12

Vitamin B12 is necessary for normal red blood cell formation, tissue and cell repair, nerve health, and DNA synthesis. A B12 deficiency can lead to permanent nervous system problems. This is a particularly useful test for anyone following a plant-based diet, people over 50 years old, and those on medications that can affect the absorption of vitamin B12, such as Metformin (a medication for type 2 diabetes) and proton pump inhibitors (medications for gastro-oesophageal reflux). Because Vitamin B12 is made by a microorganism found in soil and water which is then consumed by animals, it is effectively only found in food of animal origin. However, owing to modern farming practices, even the animals are supplemented these days to provide animal products with necessary levels. People who follow an exclusively plant-based diet have simply cut out the middleman, so are advised to take a regular vitamin B12 supplement.

High Sensitivity – C Reactive Protein

This is a protein produced by the body when blood-vessel walls are inflamed. It is one of a number of biomarkers of cardiovascular disease risk.

Thyroid Function Tests

This measures how well your thyroid gland is working. The thyroid is one of the determinants of your metabolic rate, and testing reveals if it is underactive or overactive. Some of the symptoms of an underactive thyroid include excessive tiredness, depression, weight gain and constipation while an overactive thyroid can result in menstrual irregularity, anxiety and weight loss.

Iron Studies

These are a group of tests that help assess the iron stores in your body and how effective they are. This will give you an indication of whether you have either a deficiency or overload of iron. This is a particularly useful test for women of menstrual age and for anyone investigating causes of tiredness, lethargy or shortness of breath.

Essential Fatty Acid Profile

This is a less commonly performed test which can be useful for those of us eating an exclusively plant-based diet. This test measures the levels of individual Essential Fatty Acids (EFAs) and the all-important ratio of Omega 3 to Omega 6 EFAs. Omega 3 EFAs tend to be more anti-inflammatory than Omega 6 EFAs. We need to ingest EFAs because our body is unable to make them. A well planned whole food plant based diet will assist you reach a desirablel Omega 3 to Omega 6 ratio of approximately 1 to 4.

Optimising your health markers

By no means is the list of bloods tests mentioned here an exhaustive list of those that can be used to monitor your individual health. It is important to discuss your specific needs with your healthcare provider. Although, in Australia, most blood tests are covered by health insurance (whether government or private), some may incur an out of pocket expense.

Once you receive your blood test results, you can improve your health markers by focusing on the pillars of good health – adequate sleep, management of stress, appropriate exercise, and a healthy diet – I recommend a whole food plant-based diet.

Aim to eat foods as close to how they grow in nature and include the colours of the rainbow every day to ensure you get a range of antioxidant compounds. Choosing water as your regular drink, while avoiding alcohol and minimising caffeinated drinks. I also suggest a safe and appropriate amount of sun exposure to help maintain adequate levels of vitamin D.

As well as improving the biomarkers in our blood, every positive step you take towards a healthy lifestyle can help prevent, manage or even reverse many chronic diseases. The highlight of my professional work is seeing patients use this information to transform their health – the smile on the face of a person who has reversed Type 2 Diabetes is priceless!

This article is republished with permission from nourishmagazine.com.au.

January 9, 2020
Doctors For Nutrition year end wrap-up and outlook to 2020

As 2019 draws to a close, we review the highlights from our first full year of operation, give a huge shout out to the amazing supporters and partners who are so central to our mission, and look ahead to growing our impact to the next level in 2020 and beyond.

2019 in review

It’s been a busy and rewarding year at DFN and we are grateful to all the supporters and allies who have joined us to champion the proven power of nutrition to transform healthcare.

Since achieving registration as a health promotion charity with tax deductible DGR status in late 2018, we have been putting down roots to build our capacity as an organisation and attract the resources we need to power our mission. With this, we have established a dedicated team of board members, staff, advisors and volunteers, undertaken a range of projects and created an exciting program for the coming year.

We’ve put the whole food plant-based health agenda on the map in our region with the first ever Australasian Nutrition in Healthcare Conference, hosted and appeared at a wide range of other events including our first Dine With A Doc professional development forum, released our full website, grown our team, lobbied for institutional and policy change through a range of channels, built fruitful alliances with a number of healthcare organisations and influential experts, expanded our social media reach, achieved coverage of our message via print, radio, video and podcast outlets, and embarked on some exciting projects and campaigns for 2020 and beyond.

NIHC 2019 highlights

What’s coming up in 2020?

We’ll be continuing to engage actively in institutional advocacy, community outreach and practitioner education as part of our core mission. To bolster these efforts, our major projects for 2020 include:⁠ ⁠

🍎 Developing and disseminating a whole food plant-based nutrition overview guide and webinar for health professionals⁠.

🍎 Collaborating with key partners on creating a plant-based nutrition education module for medical students⁠.

🍎 Undertaking a comprehensive public health and economic analysis of a population shift towards a diet based on whole plant foods⁠. ⁠ ⁠ ⁠

We’ll also be planning for our next Australasian Nutrition in Healthcare Conference, coming up in Melbourne in February 2021, holding a range of other educational events both within the healthcare sector and the community at large, continuing to grow our Speakers’ Bureau, expanding our media reach, adding to our library of free online resources and harnessing the expertise and enthusiasm of our growing networks to bring our message into the mainstream.

From all of us at Doctors For Nutrition, thank you for powering our mission. We sincerely appreciate your continued support as we build a better future for healthcare – now and for generations to come.

If you’re not yet part of our family of supporters, please join us! Donations to Doctors For Nutrition are tax-deductible, and create the base we need to create and implement our future plans.

And, if you’re looking for a meaningful gift, you can make a donation in honour of a loved one: just fill in their name on our donation form and we will email you a personalised certificate that you can present to them.

December 18, 2019
Plant Powered Families
Following a plant-based lifestyle is pretty easy these days, but what about bringing your family along for the ride too? Three parents from the Doctors For Nutrition team with plant-powered kids of various ages share what they love about sharing the lifestyle, what has challenged them, and what they love to eat together. Article first published in Nourish Magazine.

The Craddock family

Joel is husband to Samantha and father to Arlo, age four, and Vali, age one. He also has qualifications in dietetics, science, fitness and education, and is completing a doctorate degree exploring plant-based dietary patterns and their relationship with immune function and the inflammatory response.

Words: Joel Craddock

In my work as a dietitian, I see a constant stream of research that shows the harmful effects both animal-based and refined food products have on human health. I’ve been immersed in nutrition research for almost eight years now, and it has become apparent to me that eating in line with whole food plant-based principles is the ideal way to get – and stay – healthy. As a dad, I suppose it’s only natural that I want my young family to reap the rewards of this lifestyle too. I really could not imagine raising my family any way other than plant-based.

However, we weren’t always plant-based and there have been some bumps in the road as we adapted to a new way of eating. Surprisingly, my wife Samantha and I did not find knowing what to cook, tracking down obscure ingredients, or trying to get enough of a specific nutrient the hardest part. Rather, we were most challenged when it came to the kids eating with extended family or friends.

Joel and Samantha Craddock with their boys

Understandably, not everyone fully appreciates the value of a whole food plant-based diet (yet!). So when the boys go to someone else’s house to be minded, they are almost always ‘treated’ to foods that are high in sugar, salt and/or oil. While the acute health effects of this may be negligible for the boys, it’s the behavioural consequences that we end up dealing with back at home that troubles us. Getting the kids to eat broccoli or carrots after these kinds of ‘treat foods’ is almost impossible.

Taste buds are trainable, so it’s important to consistently provide healthy options with minimal refined sugar, salt and oil to keep the cravings at bay. We’ve certainly experienced that the sugar addiction is real and can come on quickly! To get around this issue, we’ve become more organised when getting the boys looked after. When our kids are cared for by other family members, we pack all their food and snacks in advance. This has been an effective strategy that takes the stress out of it for everyone. We’ve found gentle ways to educate our own parents and siblings by sharing resources and having non-judgemental chats, while being mindful not to harp on about food choices all the time.

Another challenge has been kids’ birthday parties where lollies, sugary drinks, animal products, and cake are served in abundance. It can be difficult explaining our lifestyle choices to other busy parents who are just trying to get through their child’s special day. Even though most people have at least heard of the benefits of a plant-based or vegan diet these days, some parents still seem to feel that our boys are missing out. Samantha and I try to shrug off any criticisms we may get without getting into debates because we’re confident we’re creating important healthy foundations for our family. For events, we usually bring a healthier alternative in lieu of the typical refined party products. Our homemade chocolate date balls and other naturally sweetened treats are enjoyed and help keep the kids happily snacking away among the minefield of traditional temptations!

We’re really content with our decision to raise our boys on whole plant foods as we can see the positive effects – they are simply thriving! Both boys have tracked above the 90th percentile for weight and height and have typically hit all their other developmental milestones early. When they do get sick, they shake it off pretty quickly. They are simply beaming with energy and vibrance.

Recipe: Lentil veggie bolognese

This is a staple meal in our household and a family favourite. It’s crammed with whole food plant-based nutrition. Plus, it’s so cheap and easy to make!

Serves 4-6
INGREDIENTS

1 Onion

4 Cloves garlic

Water (for frying)

2 cans No/low salt diced tomatoes

2 cans Lentils, drained and rinsed

1 cup Mushrooms, chopped

1 Carrot, chopped

1 tsp Italian herbs

1 cup Broccoli, chopped

1 cup Zucchini, chopped

1 tsp Balsamic vinegar

1 tbsp Soy sauce (or tamari)

1 tsp Onion powder

500g Wholegrain pasta
METHOD

Finely dice the onion and garlic.

In a large saucepan, fry the onion and garlic in a little water (about 1 tbsp), stirring often. Add another tbsp when the water has evaporated.

Add the remaining ingredients (except the pasta) and leave to simmer until the vegetables are soft, about 15–20 minutes.

Meanwhile, cook the wholegrain pasta.

Once the vegetable sauce has cooked through and softened, blend with a stick blender. We do this to disguise the chunky vegetables from our 4-year-old, but it’s not essential.

Serve garnished with nutritional yeast, chilli flakes or whatever else floats your bolognese boat!
The Little family

Andrew is a husband, father and anaesthetic registrar with degrees in exercise science, physiotherapy, and medicine/surgery. Both Andrew and his wife Sarah follow vegan diets and are raising their son Harrison on a plant-based diet.

Words: Dr Andrew Little

Dr Andrew Little with his son Harrison and wife Sarah

I specifically remember saying to my friends in medical school that I could never date a vegetarian because I liked eating meat so much. Well, not only did I end up marrying a vegan, but I became one myself. And now, my wife Sarah and I are raising our first child, Harrison, on a plant-based diet. He is 15 months old and thriving.

Our decision to raise our little boy on a plant-based diet led to some challenging discussions with friends, family and colleagues. Dairy and meat are marketed as ‘a vital component of our diet’ and as a formerly devoted carnivore, I know firsthand how this food culture is ingrained in us from a young age. Believe it or not, even my medical training barely touched on the impact of food on health. It was only after taking a personal interest in the effects of diet on the environment, the animals and on human health, that Sarah and I felt the only rational choice was to bring up Harrison on a plant-based diet. However, we didn’t make this decision lightly and we did – and continue to do – thorough research into plant-based diets to ensure all Harrison’s needs are met.

Like all parents, we want the best possible life for our child. So, I was determined to understand our options and find answers for any outstanding questions we had. I searched the latest peer-reviewed studies and delved into the published nutritional data on plant-based diets. Also, calling on my daily practice as an anaesthetist, with physiology being my specialty, I am confident the physical design of the human body strongly points towards our ideal diet being heavily plant-based. Even our default psychological tendency is to love animals as they are – not lust after eating them. Just pop a rabbit and an apple next to a toddler and see which they reach out to cuddle and which they try to nibble on!

My wife was already convinced that a plant-based approach was the healthy way to raise Harrison since she had been vegan for some time. However, I found myself more cautious about his growth and development – to the point that I was a bit fanatical about measuring his growth parameters. But, it turned out I had nothing to worry about. Harrison has been consistently well above average on the growth charts. He is currently in the 85th percentile for height, 70th percentile for weight and his head circumference is literally 1.5cm bigger than the 99th percentile! To top it all off, he was leaps ahead of his other milestones: crawling at 7 months, walking by 10 months and now at 15 months, has at least 10 words that he can associate consistently. Harrison has continued to flourish on a plant-based diet, never having consumed animal protein in his life, not even as a developing foetus.

Both my and Sarah’s favourite part of parenting Harrison is by far witnessing the joy he gets from life. We are both filled with happiness to see the way the world delights him. Not only do we have a very healthy and happy boy who enjoys exploring the world around him, but we also feel good knowing that this is a sustainable lifestyle for our beautiful planet and his generation.

Both my and Sarah’s favourite part of parenting Harrison is by far witnessing the joy he gets from life.

Recipe: Brekkie bruschetta

We love to start the day at our house with this brekkie bruschetta made with fresh produce from our local farmer’s market. Simply get the amounts of each ingredient you need to feed your family. We also serve this with a delicious berry smoothie on the side!
INGREDIENTS

Roma tomatoes

Avocado

Red onion

Fresh basil leaves

Fresh mint leaves

Balsamic glaze (or any rich balsamic vinegar)

Whole meal, whole grain bread (or gluten-free substitute)

Freshly squeezed lemon or lime juice

Light sprinkle of sea salt and pepper (optional)

METHOD

Finely dice the tomatoes, avocado and red onion into a bowl to create your bruschetta mix.

Roughly chop the fresh basil and mint and combine with the bruschetta mix.
Squeeze the fresh lemon (or lime) juice and gently stir through.

Toast the bread as desired and then add the bruschetta mix on top.

Pour a dash of balsamic glaze over each slice and enjoy!
The Davies family

Andrew, an intensive care physician at a public hospital, and Claire, a registered nurse and pastoral carer at a private hospital, are parents to Bridget, age 14, and Emma, age 12. Their family adopted a plant-based diet after Andrew experienced burnout and had to take a year’s break from clinical medicine.

Words: Dr Andrew Davies

The Davies family

Our family transitioned to a whole food plant-based (WFPB) diet five years ago. This change in our lifestyle was sparked by the amazing health transformation we witnessed in one of our relatives. Claire’s octogenarian aunt, Dulcie, was told by her cardiologist that medications were her only option for the severe episodes of chest pain she was experiencing daily due to advanced heart disease. Her GP gave her a copy of Dr Caldwell Esselstyn’s book How to Prevent and Reverse Heart Disease and within three weeks of adopting the low fat WFPB diet recommended in this book, Dulcie’s chest pain had disappeared. As healthcare professionals who were previously not sufficiently aware of the power of food to positively influence chronic disease – we were inspired to start paying more attention to our own diets too!

We gradually shifted towards plant-based eating over about 12 months, beginning as pesco-vegetarian before dropping the seafood and moving to vegetarian. After watching the documentary Forks Over Knives (a film I highly recommend), we decided it was time to eradicate eggs and dairy and go fully plant-based.

Initially my health and wellbeing improved exponentially; however, a few years later I began to struggle with my fitness and lost six kilograms in weight unexpectedly.

It turned out I had low iron and haemoglobin levels, and investigating my symptoms further led to a diagnosis of Coeliac disease. So, avoiding foods that contain gluten became another important factor in my dietary choices.

When we first embarked on overhauling our diets as a family, we decided it was best to allow our children (then aged nine and seven) to make their own choices about the pace of change they were comfortable with. However, while they were at home, there would be far fewer animal products in the pantry. Our eldest daughter, Bridget, connected with the philosophy of compassion towards animals as she observed the choices we made as parents and watched the documentaries and podcasts we educated ourselves with. She asked to no longer eat meat, eggs and dairy.

Our youngest, Emma, had been a picky eater since infancy, and chose to continue to eat mostly meat, fish, brown rice, pasta and potatoes as she had never enjoyed the taste or texture of fruit and vegetables. However, she later decided to drop meat from her diet due to her values about animal cruelty. Then a year ago, Emma was found to also have Coeliac disease. Having since removed gluten, she is now gradually starting to eat more vegetables. She will sometimes request eggs or fish, which we allow her mostly to satisfy ourselves that her diet remains diverse, given her overall fruit and vegetable intake remains low during an important period of growth and development.

Having two Coeliacs in the family might sound like a pain when it comes to catering for everyone at mealtimes, but we keep it simple by using rice, potato, sweet potato or gluten-free pasta as the foundation for most meals. Eating out at restaurants initially seemed scary, however, many establishments offer vegan and gluten-free options these days, so it hasn’t been a worry. We have found it helpful to alert organisers of school camps or parties about our girls’ dietary requirements ahead of time. While there are almost always vegetarians at these events, plant-based and especially gluten free plant-based food is less common. Bringing our own food can be the easiest solution – and a way to inspire other families to consider the fabulous taste (and health benefits) of plant foods.
Some benefits we’ve noticed are that we seem to get sick with colds and flus far less than other families and our general activity levels have increased as we feel more energised.

We are all healthy and happy, and find it generally easy to stick to our food choices for school and work lunches by preparing everything at home in advance. Some benefits we’ve noticed are that we seem to get sick with colds and flus far less than other families and our general activity levels have increased as we feel more energised. We’ve also observed that plant- based eating has helped us to sleep better and to be more mindful and compassionate to ourselves and others. As parents, what delights us the most is how our daughters have both been emboldened by this lifestyle to become strong and informed advocates for the environment.

Recipe: Taco dinner

This colourful meal is one of our favourites. It wins hearts (and tastes) and caters for everyone’s appetite. Just put it all on the table and watch your family light up at the fresh food in front of them. The elements of this dish can be used in multiple ways – from tacos to burrito bowls, salads to dinner sides.

WHITE BEANS IN TOMATO SAUCE

1 Onion, finely chopped

2 Cloves of garlic, crushed

1 Medium carrot, chopped

2 Sticks of celery, chopped

2 cans White beans, rinsed and drained (we use lima beans, but any will do)

1 tbsp Tomato paste

1 tsp Sweet paprika

1 can Chopped tomatoes

Water, as needed

2 Bay leaves

Salt and pepper to taste

MEXICAN SPICED RICE

4 cups Cooked rice

3 tsp Ground cumin

2 tsp Garlic powder

1 tsp Onion powder

2 tsp Paprika

2 tsp Dried oregano

Pinch chilli powder (optional)

Water, as needed

CASHEW SOUR CREAM

1 cup Soaked cashews, rinsed and drained (either overnight or for 30 minutes in boiling water)

1 Lemon, juiced

1 tsp Salt

1 cup Water

Chives, finely sliced as garnish (optional)

TO SERVE

Avocado, mashed

Ripe tomatoes, chopped

Lettuce, finely sliced

Chilli sauce (optional)

Tacos shells or whole grain tortillas
METHOD

Make the beans. In a heavy based casserole dish, fry the onion and garlic in 2 tsp of water or vegetable stock. When translucent, add the carrot and celery and cook on a medium heat for about 5 more minutes. Add tomato paste and sweet paprika and stir in, then add tin of tomatoes. Add just enough water to cover the beans, then add the bay leaves and simmer for 20 minutes. Season to taste.

Make the rice. Place the spices in a hot pan and stir frequently until fragrant. Add rice and stir until combined and heated through. Add add 1⁄4 cup of water, just enough to make it a bit sticky and moist.

Make the sour cream. Mix all ingredients in a high-speed blender until smooth, adding more water if necessary to achieve the sour cream consistency of your dreams.

Place everything on the table with avocado, tomatoes, lettuce, taco shells or tortillas.
This article is republished with permission from nourishmagazine.com.au.
December 9, 2019
The plant prescription

These days we have access to thousands of valuable pharmaceutical compounds packaged in tablets, powders, creams, injections and various other potions. However, are we neglecting some of the most ancient and powerful pillars of health in favour of popping pills? Doctors For Nutrition’s Hannah O’Malley (BPharm) digs in. Article first published in Nourish Magazine, October 2019.

Image credit: nourish magazine

It’s no secret that nutrition has been used as medicine for millennia. From Hippocrates in the third century BCE to Esselstyn today, medical physicians have promoted the power of food, and plants in particular. Yet these days we are far more likely to walk away from a doctor’s clinic or pharmacy with a bag full of pills than a prescription for fresh produce. However, the tide is turning and more clinicians are recognising the powerful role of lifestyle medicine when it comes to preventing, treating and even reversing disease. Nutrition, of course, does not replace drugs in every circumstance, but its role as a key part of the health equation is overlooked far too often.

More clinicians are recognising the powerful role of lifestyle medicine when it comes to preventing, treating and even reversing disease.

As a pharmacist, I see dozens of patients every day with conditions that could be helped through simple yet powerful plant-based food choices. I’m pleased to say the pharmacy I work at is beginning to place more emphasis on lifestyle, now offering free healthy recipe cards to patients and even selling cans of lentils and jackfruit alongside medications. While a pharmacist is generally the health professional people see most often, if a condition is severe or persistent, then seeking advice from a doctor is certainly recommended. It’s also best to talk to your doctor before any significant lifestyle changes if you have health conditions or are on medications.

Let’s explore some common problems people consult pharmacists about and consider lifestyle prescriptions to help avoid and manage these so you can spend more time feeling your best.

Fatigue

Tiredness, insomnia and lack of energy are common complaints for pharmacists to hear. Many people are seeking supplements to gain an energy boost, but to determine what will be most effective it is important to look at the cause of fatigue rather than just the symptoms being experienced. Overwhelming exhaustion can be attributed to anaemia, inability to get adequate sleep, nutritional deficiencies, low thyroid levels, sleep apnoea, depression, stress and other factors. A range of pharmaceuticals may be prescribed depending on the individual case, including supplements, zopiclone, levothyroxine and antidepressants.

Lifestyle prescription
A whole food plant-based diet including a range of vegetables, fruit, whole grains and legumes will maximise nutrition and help to prevent deficiencies. It’s important to make sure you eat a large enough quantity of food as whole plant foods are generally lower in caloric density. This eating pattern also excludes processed foods, which is beneficial as these may exacerbate fatigue due to the erratic blood glucose levels they can cause. You can give yourself the best chance of a good night’s sleep by minimising caffeine, avoiding alcohol and limiting pre-sleep screen time. Taking steps to remove avoidable stresses and build a supportive network of friends, family and community are also key factors that shouldn’t be underestimated.

Acne

As your largest and most visible organ, skin plays a huge role in your wellbeing. It is also prone to irritating and sometimes painful health conditions, which can seriously impact your confidence. Acne vulgaris is the most common skin disease in Western countries, affecting the vast majority of adolescents and many adults. Hormones, genetics, stress, diet and other factors play a role in the development of this condition. Usually, pharmaceutical therapies include antibacterial creams, antibiotics or tablets that regulate cell growth, such as isotretinoin.

Lifestyle prescription
It is reported that frequent dairy consumption may be a leading factor in the link between diet and acne, and rates of the condition are far lower in areas where dairy is not typically consumed. Many people find that a low-fat eating pattern helps reduce the number and severity of acne spots. Therefore, avoiding processed oils (including olive and coconut oil), choosing plant-based milk alternatives, and using nutritional yeast instead of dairy cheese are steps worth considering and could help pave the way to clearer skin.

Image credit: nourish magazine

Constipation

We struggle to do ‘number twos’ when our bowel movements become too hard or dry. Constipation can be uncomfortable and even painful, and may lead to more complicated issues like haemorrhoids, irritable bowel syndrome, obstruction or perforation. Common pharmaceutical therapies include fibre supplements, osmotic laxatives (that draw more water into the bowel), and stimulating laxatives.

Lifestyle prescription
Fibre in its natural form is essential for keeping us regular, so eating lots of vegetables, fruit, legumes and whole grains will reduce the risk of constipation. A study using the 2011–2012 National Nutrition and Physical Activity Survey reported that over 80 per cent of Australian adults did not meet the suggested dietary target of fibre, which also contributes to reducing the risk of chronic disease.

Staying well hydrated is also crucial and most people should aim to drink at least six to eight glasses of water per day, and more if exercising. Being active for at least 30 minutes per day is also important for healthy bowel function.

Osteoarthritis

As we age, the protective cartilage on the ends of our bones wears away. For some people, this may lead to painful, inflamed areas where the bones rub against each other. Arthritis can lead to chronic pain, which is often managed by medication and sometimes results in surgeries to replace the joints. Common pharmaceuticals used for osteoarthritis include paracetamol, ibuprofen, diclofenac and naproxen.

Lifestyle prescription
Losing excess weight can ease the load through weight bearing joints such as hips and knees, often giving significant relief of pain, and a whole food plant-based diet is a proven way to achieve this. Turmeric may also offer relief for those suffering with osteoarthritis. A meta-analysis of studies using turmeric extract found reductions in pain score with effects comparable to certain anti-inflammatory medications, but without gastric side effects. Note that all herbal supplements should be used with caution and it’s important to notify your healthcare provider of any supplements you’re taking, including turmeric and curcumin.

Weight Management

Statistics show nearly two in every three Australians are overweight or obese, and it’s a similar story in New Zealand. It can be hard to resist the unhealthy foods that are advertised and discounted almost everywhere we look. And on the whole, we are consuming more processed foods and animal products than ever. Dieting is common, particularly among females, and meal replacement shakes or bars are popular items in some pharmacies. The medication Orlistat was also invented to support weight loss by reducing absorption of fat, but people commonly report side effects of nausea and faecal incontinence – not fun! These shakes, bars and medications are not an optimal (or long term) solution for healthy weight management.

Lifestyle prescription
A great recipe for weight management is to eat fewer processed foods (including refined oils and spreads) and prioritise more whole plant foods which are naturally lower in calories. The New Zealand BROAD Study encouraged people to adopt a low fat, whole food plant-based diet. Over six months, the average weight loss for participants was almost 12kg! Another study involving over 60,000 people found that the less animal products eaten (and more plants consumed), the lower the average Body Mass Index (BMI) of participants. Those eating a vegan diet were the only group that had an average BMI within the healthy range.

So, as you can see, plenty of plants each day can help keep the pharmaceuticals at bay! Unsurprisingly, the same dietary pattern that is likely to help prevent and manage many of Western society’s major chronic diseases, is the same one that helps with more minor health conditions too. Processed foods and animal-based foods may lead to a certain level of chronic inflammation in the body compared to whole plant foods, and this can underlie many chronic diseases.

Try to centre your meals on vegetables, fruit, whole grains and legumes (with some nuts, seeds and seaweed in the mix). And if you follow a plant-based diet, make sure you take a vitamin B12 supplement. While eating this way may initially sound challenging, any small steps towards more whole plant foods are a positive move! You’ll discover there are thousands of recipes to explore and new ingredients to try that are scrumptious and filling! You can find more information at nutritionfacts.org for specific health issues.

Medicines have a vital role to play, but we need to bring the emphasis back to healthy nutrition and lifestyle so you can take more control of your health.

Each person’s situation is different and you should consult your health practitioner before making major changes to your diet or lifestyle, particularly if you have a significant medical condition or take prescription medications. We all still get sick sometimes and may well benefit from medicines. When you do experience symptoms of a minor ailment, or something more serious, make sure you discuss it with your pharmacist or doctor to get the right advice. Medicines have a vital role to play, but we need to bring the emphasis back to healthy nutrition and lifestyle so you can take more control of your health.

This article is republished with permission from nourishmagazine.com.au.

November 29, 2019
Are plant-based pregnancies safe?

Dr Heleen Haitjema explains how a well-planned plant-based diet from pre-conception onwards sets your child up for a long and healthy life. Article first published in Nourish Magazine.

A healthy start

All parents want to provide their children with the best possible start in life, and pre-conception is the ideal time to establish health-giving conditions for a pregnancy. Spoiler alert: a plant-based pregnancy can be just as safe as any other and can be an even healthier start for bubs.

Parents-to-be who follow (or are considering following) a plant-based diet may sometimes feel uncertain about their decision, and particularly when it comes to ensuring a healthy pregnancy and baby. This sense of trepidation can be intensified by well-meaning family, friends and even physicians who may question this choice. As a paediatrician and a mother of three, I’d like to clear up some of the confusion so you can make an informed decision for you and your soon-to-be bundle of joy.

Science supports a plant-based approach

Most concerns usually stem from questions about whether you’re getting enough of this nutrient or that nutrient and, with the growing volume of reputable evidence-based resources available now, it’s never been easier to do your own research. Some background reading combined with support from a suitably-qualified healthcare professional can enable those considering starting – or growing – their family to feel confident that following a healthy plant-based lifestyle is safe for both mother and baby. The good news is you have the best available nutrition science on your side!

Many organisations including Dietitians Australia, the Canadian Paediatric Society, and the British Dietetics Association all agree that appropriately planned plant-based diets are healthy and nutritionally adequate for all stages of life including pregnancy, breastfeeding and early childhood. The official Australian Dietary Guidelines have also endorsed healthy vegan diets since 2013. This should immediately put to rest all the common misconceptions about animal products being necessary to supply sufficient iron, calcium, protein and so on. And, as more studies are conducted, it becomes ever clearer that diseases related to lifestyle choices respond very favourably to a switch to a whole food plant-based (WFPB) diet and this also applies to pregnancy.

The good news is you have the best available nutrition science on your side!

A caution for traditional diets

What might be shocking for people who follow a traditional diet is that the beginnings of heart disease can be detectable in a baby’s arteries even while still in the womb. Fatty streaks in the aorta of a foetus can be attributed to high cholesterol levels in the mother’s blood. Solid scientific studies have however demonstrated that a WFPB diet can prevent and even reverse heart disease in most cases. For many people, the same applies to the global epidemic of type 2 diabetes, autoimmune diseases and many other chronic conditions. So, rather than questioning whether animal products are necessary during pregnancy, let’s for a moment turn the concern on its head and instead ask the question: How safe is a diet based on animal products during pregnancy?

Many complications in pregnancy are linked to lifestyle diseases where animal products are a major contributing factor. For example, pre-eclampsia is linked with hypertension, a lifestyle disease prevalent in societies with a typical Western diet high in animal-based and processed foods. A study has shown that pre-eclampsia (where pregnant women can develop high blood pressure, fluid retention, and protein in the urine) occurred only once in 775 pregnancies in subjects who avoided animal-based foods. For comparison, in Australia where the typical Western diet is the norm, the prevalence of this condition is around 1 in 33 pregnancies. Pre-eclampsia can lead to eclampsia, a complication that involves damage to other organ systems such as the kidneys, and can be life threatening for mother and child.

Gestational diabetes is also closely linked to eating animal fat, red meat, eggs, cholesterol, as well as to low fibre intake. Remember, cholesterol is found exclusively in animal products and they do not contain any dietary fibre. A well-designed study from 2015 compared omnivores, different kinds of vegetarians and vegans. It showed that the more plant-based people were eating, the less obesity occurred and therefore the less risk of gestational diabetes. It is important to note that obesity also decreases fertility and increases the risk for many complications during pregnancy and delivery.

Are supplements necessary?

The standard advice for pregnant women in Australia, regardless of diet, is to take a supplement with the particular vitamins and minerals that are important for the developing baby. For women who choose to forgo this supplement, there are some nutrients that need attention to ensure adequate intake.

First of all, let’s talk about vitamin B12. This essential nutrient should be supplemented by anyone following a plant-based diet, whether pregnant or not. It might surprise you to learn that this is not because animal products are the only source of B12. In fact, vitamin B12 is made by soil-bacteria and thanks to modern sanitisation, we no longer reliably ingest it through our food or water. Even animals on modern farms have their feed supplemented with vitamin B12! So, eating a plant-based diet and taking a supplement is actually a more direct way to meet your needs. The vital takeaway here is that people following plant-based diets should ensure consistent, adequate B12 levels through supplementation. The recommended dosage is either 250 micrograms every day, 1000 micrograms twice a week, or 2500 micrograms once a week. Dosage is not linear due to the way it is metabolised. Be aware that the typical pregnancy supplement provided in Australia has only 2.6 micrograms per tablet, so an additional B12 supplement is required.

Iodine intake also requires special care during pregnancy and lactation. Low iodine levels can cause congenital hypothyroidism. This means that the baby is born with a condition where the level of thyroid hormone is too low. If left untreated this can lead to developmental and growth problems. The recommended daily intake of iodine is 150 micrograms for adults, 220 micrograms during pregnancy, and 270 micrograms while breastfeeding. Seaweed is a good source of iodine, especially dulse, wakame and nori. I recommend avoiding kelp (also known as kombu) as its iodine levels are too high, and also hajiki, which is high in arsenic. With regular consumption of seaweed, tablet-based iodine supplementation can be lowered.

Vitamin D is crucial for many metabolic processes in the body. The most natural way to get this essential vitamin is through direct exposure to sunlight. Also, plenty of plant-based milks, cereals and tofu products are fortified with vitamin D. I recommend having your vitamin D levels tested before deciding if you need to supplement.

Omega-3 fatty acids are important in the development and maintenance of the brain, retina, and cell membranes. Good sources of omega-3 include ground flaxseeds, chia seeds and walnuts. Those following a whole-food approach can ensure a good ratio of omega-3 to omega-6 by avoiding added oils and processed foods which are high in omega-6, and not going overboard in their consumption of nuts, seeds, avocado, olives and other high-fat whole foods. However, for pregnant and breastfeeding mothers who do not stick closely to a low-fat WFPB diet, I advise taking a low-dose (around 250 milligrams) DHA+EPA supplement.

Certain key nutrients require special care during pregnancy and lactation.

The foundation of a healthy life

It wasn’t until my own children were out of high school that my husband Alphonse (an obstetrician/gynaecologist) and I stumbled upon information about the health benefits of a WFPB diet. What a shock it was to discover that there was such an easy, affordable and safe way to treat so many chronic diseases! Why had we not been taught about dietary interventions in medical school? In fact, our daughter Juliette had less than two hours of lectures about diet in her entire medical degree, and nothing about the benefits of a plant-based approach. This is a major shortfall in our local and global education system I hope can be changed through the work of organisations such as Doctors for Nutrition. I passionately believe everyone has the right to be informed about nutrition and its far-reaching consequences for our health. My whole family made the switch to a plant-based lifestyle over 8 years ago after learning about the vital role of diet in health. We’ve delved into most of the research over this time and the science consistently confirms that we made a sound choice.

Families and parents can be reassured that a WFPB diet is a healthy foundation for both mothers and children, and fathers too for that matter! As a paediatrician, I believe this way of eating is preferable during pre-conception and pregnancy, and then for all stages of life from childhood right up until a ripe old age!

This article is republished with permission from nourishmagazine.com.au.

Updated: 2 February 2026

October 23, 2019
World Food Day 2019: plant-based diet shift vital to solving nutrition crisis

Doctors For Nutrition welcomes the theme of this year’s World Food Day and its clear message: that putting plants back at the centre of our plates is essential to ensuring healthy, sustainable diets are accessible to all – now and for generations to come.

Current food systems are failing

Our current food systems are failing to ensure food security and healthy nutrition for all. Food systems are also contributing to climate change and environmental degradation – and without a healthy planet we cannot sustain a healthy population.

Image: fao.org/world-food-day

Urgent action is needed to address all forms of malnutrition

In its recent report on food security and nutrition, the UN warned that the number of undernourished people in the world is increasing. More than 820 million people do not have enough to eat, but at the same time, rates of overweight and obesity continue to increase in all regions.

An unhealthy diet is the leading risk factor for deaths from noncommunicable diseases, including heart disease, diabetes and several common cancers. Health problems linked to obesity are costing national health budgets up to US$2 trillion per year.

World Food Day 2019

The UN’s World Food Day – marked annually on 16 October – emphasises that achieving Zero Hunger is not only about addressing hunger, but also nourishing people, while nurturing the planet.

This year’s slogan is “Our actions are our future. Healthy diets for a #ZeroHunger world”, and the extensive World Food Day website is packed with tips and resources on how we can be part of the solution.

Its guidance on diet choices is a key part of this, and the message is clear: we need to move away from processed foods and excessive consumption of meat, and put plants front and centre:

Eat plenty of fresh, ripe and seasonal vegetables and fruits daily and add more legumes, nuts and whole grains to your diet. Legumes and nuts are great sources of plant-based protein. What’s more, legumes can be cheaper than animal proteins. They’re also kinder on our planet.

DFN co-founder Dr Heleen Haitjema welcomes this message and encourages fellow healthcare professionals, policy makers and the general public to take the guidance to heart. “The best way we can nurture both personal and planetary health is by de-emphasising animal products in our diets and shifting to a whole food plant-based eating pattern”.

October 16, 2019
Highlights from the 2019 International Plant-Based Nutrition Healthcare Conference

Words by Dr Malcolm Mackay, Jenny Cameron and Dr Heleen Haitjema.

From September 22-25, one of the world’s leading medical conferences on plant-based nutrition took place in Oakland, California: The Seventh International Plant-Based Nutrition Healthcare Conference (PBNHC).

Several of the Doctors For Nutrition team attended, including Dr Heleen Haitjema, Dr Juliette Roex, Dr Andrew Davies, Peter Johnston PhD, Dr Malcolm Mackay and Jenny Cameron, as well as international Advisory Council members Dr Scott Stoll (co-founder of the PBNHC) and Dr Neal Barnard.

Some of the Australian contingent, including the authors of this post, Dr Heleen (Roex) Haitjema (third from left), Jenny Cameron (middle) and Dr Malcolm Mackay (third from right). Image credit: pbnhc.com

It was DFN co-founder Dr Heleen Haitjema’s seventh year of attending the conference. She recommends it unreservedly: “the speakers, the topics, the science, the organisation, and not unimportantly the exceptional whole food plant-based catering covering all meals across the four days.”

It was also Dr Malcolm Mackay’s seventh year at the conference. Malcolm says attending this conference every year is invaluable to his medical practice and his role in providing plant-based nutrition education. It’s not just the great information from the conference presenters, it’s also the sharing of ideas and experience with other delegates who are bringing nutrition into healthcare.

“Every year I return from this conference with a renewed passion to work harder and smarter to empower people to transform their health with whole food plant-based nutrition”.

It is a tough job narrowing down the highlights, but here are key takeaways from some of the most outstanding sessions.

The Power of the Plate: The Science of Regeneration and Sustainability – Dr Scott Stoll

Dr Stoll opened the event with a presentation describing how everything is interconnected between humans, animals and plants. Our food choices have a huge impact on health and beyond. We know that moving away from animal agriculture will have a huge benefit for our environment. Restoring soil quality should also be a priority to optimise the nutrition contained in food. Dr Stoll explained how we should aim to achieve the levels of healthy microorganisms and nutrients that once were seen decades ago, before the widespread use of pesticides and herbicides.

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Cardiovascular Disease Prevention and Reversal: The Esselstyn Program – Dr Caldwell Esselstyn and Ann Esselstyn

Key take home messages from this energetic pre-conference workshop were that patients need to understand the endothelium (the inner lining of our blood vessels) and nitric oxide (a powerful vasodilator formed from nitrates in certain foods). We should avoid eating anything that damages endothelial health, such as animal based foods and processed foods – including oil. The best foods for protecting and enhancing the endothelium are green leafy vegetables. For patients with heart disease, Dr Essylstyn recommends that eating green leafy vegetables, not drinking these, 6 times per day.

Further core principles of Esselsyn’s nutrition are: no animal products; absolutely, definitely no oil; no caffeinated coffee; no sugar; low salt and no avocado or nuts apart from a small quantity of flaxseed meal or chia seeds. The foods to include are grains, legumes, vegetables and fruit. He only recommends restricting fruit when triglycerides are elevated. In Dr Esselstyn’s experience if patients adhere perfectly to his diet their heart disease goes into long term remission even if their LDL cholesterol does not reach the ‘heart attack proof’ target of less than 2.0mmol/L. An antioxidant rich whole food plant-based diet reduces the stickiness of the blood and stabilises plaque so that patients may not need to continue taking aspirin after a year or so on the program.

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The Hidden Connections: Tendon Health and Nutrition – Dr Jimmy Conway

When Jimmy suffered a heart attack nearly a decade ago and discovered Esselstyn’s Prevent and Reverse Heart Disease book, he turned his life around with a whole food plant-based diet. Not only did he reverse his own heart disease, but he also experienced pain relief from old sporting injuries. This led him to dive deep into the scientific literature to see if there was a link between tendon pain and nutrition. What he found led him to conclude that rotator cuff tears are the equivalent of a heart attack of the shoulder. The same risk factors for heart disease apply to rotator cuff tears. As with heart disease there are multiple mechanisms through which nutrition can damage or enhance tissues. e.g. Advanced Glycation End products (AGEs – from meat and processed foods) are toxic to rotator cuff tendon cells. He talked about the mechanisms of injury and repair and found nitric oxide to be important for tendon healing. Just like Dr Esselstyn recommends for reversing heart disease, nitrate rich foods are important for recovery from injury. Healthy blood vessels means healthy tendons and a healthy heart.

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Plant-Based vs. Omnivore For Gut Health: The effect of a low-FODMAP diet on the microbiome when treating SIBO/IBS – Dr Angie Sadeghi

The lecture on gut microbiome and small intestine bacterial overgrowth/irritable bowel syndrome (SIBO/IBS) was of particular interest to DFN Ambassador Dr Malcolm Mackay, as he frequently sees patients with bloating and other gut symptoms. We learnt that fibre is an essential macronutrient for the gut and that high fat diets adversely alter the gut microbiome leading to damage to the gut barrier and inflammation. Fibre and carbohydrates support a community of good gut microbes that produce health supporting short chain fatty acids.

The first step in treating SIBO is to stop all dairy foods and investigate for the underlying causes such as coeliac disease or hypothyroidism. Low FODMAP diets are a band aid solution and restrict the very foods that support a diverse gut microbiome – these diets were never intended to be long term. Dr Sadeghi recommends first eliminating animal products, alcohol, sugar, refined oil and environmental toxins. She then uses a ‘reverse elimination diet’, adding back a diversity of whole plant foods, starting with those that are least likely to cause symptoms – starchy fruits and vegetables (e.g. bananas, plantains, root vegetables, squash). All food is either cooked or frozen first (freezing breaks up the fibre) even if it is to be blended into a soup or a smoothie. People switching from a standard American diet (SAD) diet can expect rapid improvements but progress can be slow for people who have lost microbial diversity by following restrictive diets for long periods of time.

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Overcoming Insulin Resistance: Keys to Restoring Insulin Sensitivity – Cyrus Khambatta PhD

Dr Khabata’s expertise in diabetes comes from his experience as both a patient and a practitioner. After being diagnosed with type 1 diabetes, he went on to earn a PhD in Nutritional Biochemistry, which he now channels into helping thousands of people master their diabetes. His session described the steps in the development of insulin resistance, including the literature documenting the rise of insulin resistance in people living with type 1 diabetes. He explored the mechanisms by which dietary and lifestyle choices impact cellular insulin sensitivity, showing how a low fat whole food plant-based diet and exercise interventions can be used to reduce total insulin requirements and potential long term complications for people with a diagnosis of either type 1 or type 2 diabetes.

In the case of type 2 diabetes, Cyrus explained that a high fat diet is the cause of insulin resistance because fat deposits end up in places where they don’t belong, such as muscle, liver and pancreas cells. The high fat content in these cells lowers their sensitivity to insulin, known as insulin resistance. The cause of the disease is thus high dietary fat, not high blood sugar, which is a presenting symptom. A whole food plant-based diet will also benefit patients with type 1 diabetes in lowering their insulin requirements, although these patients will stay dependent on external administration of insulin, while many type 2 diabetes patients manage to come off their medications entirely. He noted that the effect of insulin resistance on type 1 and 1.5 diabetes is often not appreciated by health professionals when they recommend a high fat diet, explaining how people eating a ketogenic diet can give themselves ‘double diabetes’, i.e. the autoimmune form plus insulin resistance.

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Nutrition, Cognition and Dementia – Drs Ayesha and Dean Sherzai

Husband and wife neurologists Dean and Ayesha Sherzai are co-directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center, which is situated in one of the Blue Zones of the world. ‘Team Sherzai’ as they are known, talked about dementia, highlighting the factors that increase risk and the healthy lifestyle behaviours that are protective, stating that nutrition is the most important factor in brain health. The process of dementia starts decades before it is diagnosed, and everything we do will move us towards or away from the precipice of dementia. For Alzheimer’s disease, prevention is the new treatment. Doctors For Nutrition are excited to host Team Sherzai at their 2nd International Australasian Nutrition in Healthcare Conference in February 2021.

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Nutritional Foundations for Paediatric Populations: Growing Healthier Children – Dr Jackie Busse

Dr Andrew Davies described this session as “the single best plant-based talk I’ve ever heard – Jackie is full of knowledge and enthusiasm.” Paediatrician Dr Busse presented an evidence based case for how children thrive on a plant-based diet. Essentially, children are just small humans when it comes to their nutritional needs. However, they do need about 75% more calories per kilogram of weight for growth and to compensate for higher physical activity levels. This allows for a higher fat content of their diets compared to adults, which can easily be reached by adding in higher fat whole plant foods, such as avocados, nuts, seeds and soy products. One of the most common problems doctors see in children in the general population is constipation, which can be treated by adopting a naturally fibre-rich whole food plant-based diet.

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2019 Plantrician Project Luminary Award Ceremony

Dr Neal Barnard MD, was honoured with this year’s prestigious Plantrician Project Luminary Award. Dr Stoll presented the award, describing Dr Barnard’s “invaluable scientific contribution through scholarly research; pioneering work in public policy that continues to shape numerous national initiatives and key legislative decisions; selfless leadership and compassionate service; and the creative development of practical resources that have transformed people around the world.” It was followed by an entertaining conversation between these two pioneering doctors on the topic of “What years of experience shows about the power of plants for human health.”

Follow Dr Barnard

Doctors For Nutrition highly recommends this outstanding conference to all, whether you are a medical doctor, other healthcare professional, or just interested in the science of healthy nutrition. Visit the PBNHC website for the photo and video gallery, and upcoming announcements about the next conference.

October 11, 2019
World Mental Health Day: Diet plays a key role for mental health

For immediate release
Attention: health, medical, lifestyle editor
Issued: 9 October 2019

A diet high in fats, sugars, junk foods and processed meats is contributing to the current general malaise in the community and a high incidence of poor mental health, according to Doctors For Nutrition.

Depressive disorders affect more than 300 million people around the world, and are associated with unemployment, poor physical health, impaired social functioning, and, in its most severe forms, suicide.

One in five Australians aged 16-85 experience a mental illness in any year and the prevalence is the same in New Zealand. According to the The Royal Australian College of General Practitioners, mental health concerns are the single most common reason people visit their GP.

Numerous studies have linked physical health with mental health. Essentially, the healthier we are, the higher likelihood we have of experiencing a greater sense of overall wellbeing.

Health-promotion charity, Doctors For Nutrition, report there is mounting evidence indicating that a whole food plant-based diet can improve people’s mental and physical health. In the process, this can help address the gap in life expectancy for people with poor mental health, which is currently a shocking 10-20 years, with lifestyle diseases a major cause.

“Nutrition interventions are an important tool that we need to utilise in caring for some of society’s most vulnerable people,” says DFN spokesperson Dr Alyce Churchill.

This can practically translate to, for example, a breakfast full of nutrient-packed ingredients such as rolled oats, fruit, seeds, and soy milk. Health-wise, this recipe wins hands down over a meal based on bacon – a processed carcinogenic meat – and eggs, which are high in artery-clogging cholesterol.

All animal products contain arachidonic acid, an inflammatory compound known to contribute to brain changes, which may adversely affect mood. Excessive intake of foods high in arachidonic acid, such as chicken and eggs, can ultimately make us chronically sick, with evidence associating high levels of arachidonic acid in the bloodstream with a greater incidence of suicidal risk and major depressive episodes.

A wholefood eating pattern centred on fruits, vegetables, grains and legumes can lift our mood and protect us from depression. Too much processed food may conversely put our mental health at risk.

The most recent research gathered from 16 randomised controlled trials found dietary interventions hold promise as a novel treatment and prevention avenue for reducing symptoms of depression across the population. DFN are excited about the emerging research into the gut-brain connection via the intestinal microbiome and the potential for enhancing mental wellbeing through a diet high in fibre-rich fruit and veg.

Whilst there are many underlying factors contributing to mental health and wellbeing, it is clear that nutrition is of critical importance.

Ends

For Further Information & Comment

Dr Alyce Churchill is available for comment on +61 400 721 812 or by email.

Dr Luke Wilson is available for comment on +64 27 651 1551 or by email.

Dr Heleen Haitjema is available for comment on +31 83 44 66 52 or by email.

doctorsfornutrition.org

Download a PDF version of this media release here.

October 9, 2019
Wellington health professionals ready to transform health through nutrition

DFN’s Hannah O’Malley (BPharm) and GP Dr Luke Wilson presented to 50 clinical colleagues at a recent professional workshop, in collaboration with the Pharmaceutical Society of New Zealand.

A Food Odyssey

Dr Wilson began the presentation by taking attendees on a ‘Food Odyssey’, exploring how human dietary patterns have changed through history, arriving at where we are now, and how we can get to a better place. Dr Wilson then presented the Gisborne BROAD study (of which he was a co-lead), and used a range of evidence to explain the powerful benefits of plant-based nutrition.

Dispensing Lifestyle Medicine

Pharmacist Hannah O’Malley asked the audience, “If you had access to a pill that could significantly reduce the risk of heart disease, obesity, diabetes and bowel cancer, without any side effects, would you recommend it?”. She went on to present on ‘Practical Ways To Dispense Lifestyle Medicine’, where time and again, the evidence has shown that whole food plant-based eating does just that.

Feedback from the event corroborates what we already know: that a lack of nutrition awareness is common in the health profession but that there is a great appetite to fill this knowledge gap. As one attendee put it: “I have really been impacted by the realisation that poor diet and nutrition is the leading cause of so many health conditions. Will certainly be improving my current diet.”

>90% would recommend or highly recommend the workshop to other health professionals

Many members of the audience came away inspired to start incorporating their learning in their personal and professional lives. “I am going to use this info starting NOW – in my own lifestyle and then when I’ve learnt more, will share with others.” Several have committed to undertaking further professional development in nutrition as a result, with one calling the workshop “truly life changing”.

Handouts, references and further resources

Links to further educational resources are provided on our website here.

Please also browse our information on the impact of nutrition on many common health conditions and stay tuned for further resources and guidance that are in the pipeline.

We are always open to delivering similar workshops to health professionals around New Zealand and Australia. Enquire here.

October 3, 2019
New Zealanders flock to learn about Plant-Based Lifestyle

A crowd of over 100 attended the recent Picton Food Frontiers event to learn why The Lancet medical journal and other international groups are calling for a Great Food Transformation towards healthy and sustainable plant-based diets.

Locals packed into the newly opened Picton Library to enjoy nutritious plant-based nibbles, hear from three expert presenters and take part in a panel Q&A. The event was co-hosted by The Better Base and local author, James Wilson.

Dr Luke Wilson, Director of Doctors For Nutrition, was the first speaker. Attendees were guided through ‘A Food Odyssey’; looking at where we are now, how we got here and solutions for transforming health. Dr Wilson stressed that while there is a role for individual efforts, “high level changes are needed, regionally and nationally.”

Sustainability was the next topic of the night with Dr Mike Joy, Victoria University ecologist, presenting on the Future of Food. Dr Joy described the immense ecological challenges faced in New Zealand and explained that what we eat has a huge impact on the environment. His message was clear: a significant shift towards production of plant-based food is needed.

Picton author James Wilson was the final speaker, discussing how he adopted a whole food plant-based diet in his sixties for health reasons and never looked back. His recent book, Plant Paradigm, discusses the rationale for eating plants and provides answers to many commonly asked questions.

From left to right: Dr Mike Joy, Hannah O’Malley, James Wilson and Dr Luke Wilson

The event MC, Doctors For Nutrition Advisory Council member and pharmacist Hannah O’Malley, then facilitated a panel discussion.

The audience called for similar events to be held all around New Zealand to raise awareness of the importance of healthy, sustainable plant-based diets.

September 10, 2019
Media release: Prostate deaths can be reduced

For immediate release
Attention: health, medical, lifestyle editor
Issued: 2 September 2019

The high numbers of Australian men dying from prostate cancer could be significantly reduced with a plant-based diet, according to a leading group of doctors.

About 3,500 Australian men die of prostate cancer each year. It is the most common cancer among men.

About 3,500 Australian men die of prostate cancer each year. It is the most common cancer among men.

The incidence of prostate cancer in Australia is one of the highest in the world. Nearly one-in-two men have a risk of getting some form of cancer in their lifetime. More men die of prostate cancer than women die of breast cancer.

There’s strong evidence to suggest diet plays a key role in the prevention of prostate cancer. Doctors For Nutrition recommend a whole food plant-based diet to have the best chance of avoiding prostate cancer.

Recent work by Dr Dean Ornish* involving men with early stage prostate cancer who followed a low fat plant-based diet (in addition to other lifestyle changes) demonstrated a significant reduction in prostate specific antigen (PSA) levels after one year, and none progressed to requiring conventional treatment in this time.

Excitingly, Dr Ornish has also shown that over 450 prostate cancer promoting genes in these men were switched off, and almost 50 cancer fighting genes were turned on by the lifestyle changes. Their blood was almost eight times more effective at fighting the growth of prostate cancer cells than those who did not make the changes.

A nutrition prescription that will help in the fight against prostate cancer emphasises unprocessed fruits, vegetables, whole grains, and beans and legumes. This way of eating avoids meats, dairy products, and eggs and minimises refined and processed foods.

A low fat whole food plant-based eating pattern can also help to prevent heart disease, the leading killer of men in Australia, say Doctors For Nutrition.

Ends

For Further Information & Comment

Dr Malcolm Mackay is available for comment here
Dr Heleen Haitjema is available for comment on 0432 994 909 or via email

doctorsfornutrition.org/prostate-cancer

*Dean Ornish MD, a clinical Professor of Medicine at the University of California, has directed clinical research through the Preventive Medicine Research Institute demonstrating the changes in diet and lifestyle can slow, stop or even reverse the progression of early-stage prostate cancer.

Download a PDF version of this media release here.

September 2, 2019
Media release: Plant-based meals must be a focus in Australian hospitals and aged care facilities

For immediate release
Attention: health, medical, lifestyle editor
Issued: 26 August 2019

The Victorian government’s initiative to improve the taste, enjoyment and health of food available in hospitals and aged care facilities provides a unique opportunity to improve health outcomes for patients, staff and visitors alike.

The Victorian government’s audit provides a unique opportunity

The Victorian government’s initiative to improve the taste, enjoyment and health of food available in hospitals and aged care facilities provides a unique opportunity to improve health outcomes for patients, staff and visitors as well, according to Dr Heleen Haitjema, Director of Doctors for Nutrition.

The health promotion charity Doctors For Nutrition has welcomed the proposed audit which will result in new nutrition standards.

“Hospitals are an ideal place to introduce people to an evidence-based plant-based diet, which can significantly lower the risk of cardiovascular disease, diabetes, obesity, colorectal cancer and other chronic conditions. This eating pattern is also healthier for the planet, which is a fundamental prerequisite to human health,” said Dr Heleen Haitjema.

The Australian Medical Association’s latest position statement on nutrition states that ‘hospitals and other residential health care facilities should provide access to healthy foods, including plant-based meals and meals that are low in fat, sodium and added sugars, as well as no and low sugar beverages’ in order to improve the health of patients, staff and visitors.

“It is vital that health institutions offer nutritious plant-based meal options and eliminate processed meats from all menus,” Dr Haitjema said.

Processed meats are a group one carcinogen and are inappropriate to be served in a healthcare setting according to the World Health Organisation.

Ends

For Further Information & Comment

Dr Heleen Haitjema is available for comment on 0432 994 909 or via email.

Download a PDF version of this media release here.

August 26, 2019
Media release: New Heart Foundation Nutrition Guidelines should promote plant-based diets

For immediate release
Attention: health, medical, lifestyle editor
Issued: 22 August 2019

The healthiest diet for our heart, and indeed human and environmental health more widely, is a whole food plant-based diet.

The healthiest diet for our heart, and indeed human and environmental health more widely, is a whole food plant-based diet

Doctors For Nutrition were pleased to see that new nutritional guidance from The Heart Foundation promotes eating more plant foods including fruit, vegetables and wholegrains. They also encourage reducing processed meat and highly processed junk foods.

However, in failing to promote a whole food plant-based diet, the guidelines missed an opportunity to reduce rates of heart disease and save thousands of Australian lives.

The move to endorse unflavoured full-fat milk, yogurt and cheese, and lift the limit on the number of eggs that can be eaten per week, will put our communities at greater risk of disease and death. Full fat dairy products and eggs are high in saturated fat and cholesterol. Evidence shows that as dietary saturated fat and cholesterol increases, so does our risk of heart disease.

The Heart Foundation have themselves acknowledged, “research tells us that a plant-based diet can be beneficial in lowering bad LDL cholesterol, it can help people maintain a healthy weight and blood pressure and can reduce the risk of diabetes, heart disease and many other health problems.” Research by doctors Dean Ornish and Caldwell Esselstyn also demonstrates that a whole food plant-based diet can reverse advanced heart disease.

Doctors For Nutrition calls on the Heart Foundation to amend their guidance to clearly promote the safest diet for individuals wanting to prevent or manage heart disease: one heavily emphasising whole plant foods and discouraging high-fat and animal-based foods. Our organisation would welcome the opportunity to work with The Heart Foundation to achieve the best evidence-based guidance to protect against our number one killer.

Ends.

For Further Information & Comment

Dr Heleen Haitjema is available for comment on 0432 994 909 or via email.

doctorsfornutrition.org/cardiovascular-disease

Download a PDF version of this media release here.

August 22, 2019
Media release: NZ Ministry of Health is right to urge reduced meat and dairy in hospitals

For immediate release
Attention: health, medical, lifestyle editor
Issued: 9 August 2019

The New Zealand Climate & Health Council and health promotion charity Doctors for Nutrition strongly support the new Sustainability and the Health Sector guidance announced last week as it will result in a much healthier population.

“People and the planet will both be healthier if we shift towards a plant-based diet, and cut back on meat and dairy, as recommended,” according to Dr Alex Macmillan, Co-convenor of OraTaiao: The NZ Climate and Health Council.

“The recommendations will help prevent some of New Zealand’s biggest killers including obesity, heart disease, diabetes and bowel cancer. Taking a prevention approach by addressing diets means huge savings for the health sector which can then be used for better treatment, including for cancer patients.”

The American Academy of Nutrition and Dietetics agrees that people who eat a plant-based diet are at reduced risk of many diseases.

All of the international research supports the new guidelines, including the recent EAT-Lancet Commission, which calls for an urgent ‘Great Food Transformation’.

Doctors For Nutrition Lead Nutrition Advisor for NZ and Canadian Registered Dietitian, Anna DeMello, is working at the University of Otago and researching sustainable, healthy diets.

“Alongside health benefits, we see a stepwise reduction in diet-related climate pollution as our diet becomes increasingly plant-based. Public institutions can play a leading role in addressing the climate emergency, including implementing sustainable food policies and procurement practices”, Anna explains.

According to the World Health Organisation, processed meats are group one carcinogens (meaning they cause cancer) and are unsuitable to be served by health organisations to patients or staff.

Alcoholic beverages and tobacco smoking are also group one carcinogens, which is why these are also not appropriate to consume in health organisations.

Australian doctor Renae Thomas, who is currently working at one of the most progressive hospitals in the world, Loma Linda University Medical Center in California, believes the new guidelines will lead to a healthier population.

Dr Thomas has challenged Dietitians NZ, who are worried about cutting back on meat and dairy in hospitals, and who receive funding and sponsorship from both the meat and dairy industries.

“Plant-based meals are appropriate for people at all stages of life, including while in hospital. The Loma Linda University Hospital is completely vegetarian with a menu endorsed by dietitians and has the best hospital rating in the region. Their menu provides an adequate amount of protein, iron, B vitamins, and fibre with less cholesterol and saturated fat. The diet thus reduces risk of heart disease, diabetes, hypertension, colon cancer, and obesity.”

“The need for high calories and protein in hospital can easily be addressed with plant-based options including protein drinks like smoothies and other fortified plant-based milks, legumes and beans, grain-based meals, nuts and seeds,” said Dr Thomas.

“Providing vegetarian and plant-based nutrition in a hospital provides an opportunity to educate patients on optimal nutrition when well planned and under the guidance of hospital registered dietitians.”

Leading medical journal, The Lancet, highlights food as the single strongest lever to optimise human health and environmental sustainability on Earth. “The nature and scale of the response to climate change will be the determining factor in shaping the health of nations for centuries to come.”

OraTaiao and Doctors For Nutrition strongly endorse the ‘Sustainability and the Health Sector’ report and consider that once recommendations are implemented, New Zealand could become innovative world leaders in promoting healthy, sustainable diets.

Ends.

For Further Information & Comment

Dr Luke Wilson, Doctors For Nutrition Director and GP, is available for comment on 027 651 1551 or via email.

Dr Renae Thomas, Senior Resident at Loma Linda University Health, is available for comment via email.

Dr Alex Macmillan, OraTaiao Co-convenor and Senior Lecturer in Environmental Health, is available for comment via email.

Dr Heleen Haitjema, Doctors For Nutrition co-founder and Director, is available for comment on 0432 994 909 or via email.

Download a PDF version of this media release here.

About OraTaiao

OraTaiao has over 500 health professional members calling for urgent, fair climate action – with real health gains now and for our future. Their call to action on climate change has been signed by 14 of the country’s leading health professional bodies, representing over 60,000 health professionals.

About Doctors For Nutrition

Doctors For Nutrition is a health promotion charity led by medical and dietetic professionals dedicated to putting evidence-based nutrition at the heart of healthcare.

August 9, 2019
Immunity boost

DFN’s Queensland Lead Dietitian Emma Strutt APD explains why what we eat can have a profound effect on our immune systems. Article first published in Nourish Magazine.

Winter is upon us and we are spending more time indoors. This is the time when cold and flu viruses circulate and attempt to invade unsuspecting victims. What we eat – or don’t eat – can have a profound effect on our immune systems.

If you become deficient in certain micronutrients, including vitamins A, C and E as well as iron, zinc and selenium, your immune function can be impaired, increasing the likelihood of getting sick. When you eat a good variety from each of the core food groups – vegetables, fruits, whole grains and legumes, with the occasional brazil nut thrown into the mix – you should be covered on the nutrient front. While no diet should be seen as a panacea, healthy eating centred around whole plant foods can certainly help boost your immune system. My top five tips will help you further build your best immune system.

Look after your gut and it will look after you

The human microbiome is certainly a hot topic at the moment, and with good reason. Your gut microbiota is made up of trillions of microbial organisms. In fact, we have more bacteria cells in and on us than we do human cells! We now know that our gut bugs have a profound effect on overall health and immunity, and about two thirds of our immune system is distributed around our gut. To keep your microbiota happy and diverse you need to feed it the right stuff, and your gut loves fibre. Aim to eat at least 30g of fibre each day, ideally more.

         Research suggests that people who have the highest intake of fruits, vegetables, whole grains and legumes also have higher bacterial gene counts, which has been associated with improved immune function as well as lower body weight, less inflammation and reduced risk for certain chronic diseases.

Research suggests that people who have the highest intake of fruits, vegetables, whole grains and legumes also have higher bacterial gene counts, which has been associated with improved immune function as well as lower body weight, less inflammation and reduced risk for certain chronic diseases. Certain types of fibre – known as prebiotics – enhance the growth of beneficial bacteria. Prebiotic foods include legumes, onion, garlic, leek, asparagus, artichoke and oats as well as cooked and cooled starches like potatoes, wholegrain pasta and rice. So pasta and potato salads are a great option, especially when paired with dressings made with whole ingredients rather than refined oils. Adding small amounts of fermented foods to your diet, such as tempeh, miso or water kefir may also help the growth of good gut bacteria, as many fermented foods naturally contain beneficial bacteria called probiotics.

Eat a rainbow every day

To really optimise your diet and enhance immunity, focus on eating a variety of foods of all colours. This helps to maximise your intake of phytochemicals, antioxidants, vitamins and minerals. The pigments that give food its beautiful, bright colours also provide us with protective components. The benefits of each colour group are all slightly different too. For example, orange vegetables such as sweet potato and carrot contain beta-carotene, which is a precursor to vitamin A that supports the immune system. Red foods like tomatoes and watermelons contain lycopene, an antioxidant that protects against cell damage. Dark green leafy vegetables, including kale, spinach and rocket are packed with folate and vitamin C, which maintain healthy cells and protect against infection. Blue and purple plants such as berries and grapes are bursting with anthocyanins, a group of antioxidants that have mild antibacterial effects. And I have to give a special mention to kiwi fruit! Gold kiwi fruit has been shown to reduce the incidence, severity and even duration of upper respiratory tract infections, sore throats and head congestion.

         The pigments that give food its beautiful, bright colours also provide us with protective components.

Keep your diet low in fat

If you eat a plant-based diet centred around whole foods, your fat intake will generally be lower than that of the average person. And that’s a good thing! Intervention studies have shown lower fat diets, or those where fat is less than 30% of total calories, can increase the activity of a type of white blood cell that plays a major role in ridding the body of virally infected cells, and even tumour cells. Some fat in the diet is important. However, if you are adding fats to your meal, opt for whole foods such as olives, avocados, nuts and seeds in place of processed oils and spreads.

Include mushrooms and nutritional yeast

Mushrooms and nutritional yeast are as delicious as they are nutritious. Both fungi and yeasts contain compounds called beta glucans, which show great promise for keeping the immune system healthy. Although more robust research is needed, numerous studies have suggested that certain mushroom compounds have immuno-modulatory effects and can enhance natural killer cell activity (cells that fight infected cells). Nutritional yeast, also known as savoury yeast, can also help maintain the body’s defences against pathogens. It is similar to bakers yeast but undergoes a heating and drying process that deactivates it. Just one spoonful a day can reduce the occurrence of the common cold by about 25%. It also boosts the immune system, has an anti-inflammatory effect, helps counter the negative impact of stress on the body, and provides good amounts of B vitamins and protein. You’ll find the cheesy, nutty flavour perfect for dairy-free cooking.

Stress less

The body’s stress response – commonly referred to as ‘fight or flight’ – is a natural process we undergo when our body is preparing to either confront or avoid a threat, whether perceived or real. Problems arise when this response is continually evoked by less critical, day-to-day stressors such as job, money or relationship challenges. Chronic stress can have a number of detrimental effects on your health and wellbeing, including suppression of your immune system and an increased susceptibility to colds and flu. While we can’t avoid all stress in our lives, nor should we aim to, developing healthy ways to mitigate stress is important. Relaxation techniques such as meditation and yoga can help lessen your body’s stress response, as can moderate amounts of physical activity. A healthy diet can also be of benefit by boosting our mood and thereby decreasing stress. A study involving over 12,000 Australians found a direct relationship between happiness and the amount of fruit and vegetables consumed. According to this study, to achieve optimal mood lift, the magic number of fruits and vegetables appeared to be eight or more serves per day.

         A study involving over 12,000 Australians found a direct relationship between happiness and the amount of fruit and vegetables consumed.

I am often asked what plant foods are the absolute best for warding off colds and flu. And the simple answer is: the foods you are actually going to eat and enjoy! So you don’t like Brussels sprouts? You gag at the thought of grapefruit? Well, you don’t have to eat them. Just keep your diet varied and centred around whole plant foods and you’re well on your way to building a healthy immune system. Whole foods have thousands of active compounds that help your immune system protect you against infection. Focus on fuelling your body with what it needs and this will give you the best shot at keeping all your systems healthy and happy.

This article is republished with permission from nourishmagazine.com.au.

July 17, 2019
Media release: Australasian doctors agree with EAT-Lancet: plant-based diet shift is vital

For immediate release
Attention: health, medical, lifestyle editor
Issued: 9 April 2019

The recently-established health promotion charity Doctors For Nutrition welcomes the 2019 release of the EAT-Lancet Commission on Food, Planet, Health.

This major report is a partnership between the global non-profit EAT Foundation and one of the world’s leading medical journals, in collaboration with nutrition, health, sustainability and policy researchers. The report outlines how to achieve healthy and sustainable eating patterns for an estimated global population of 10 billion people by 2050, and is the product of three years of work by nearly 40 international experts.

According to the Commission, unhealthy diets are the leading risk factor for disease worldwide and, “pose a greater risk to morbidity and mortality than does unsafe sex, and alcohol, drug, and tobacco use combined.” The current global food system, say the authors, is among the largest drivers of climate change, environmental degradation, and transgression of planetary boundaries. It will be impossible to meet the UN Sustainable Development Goals or the Paris Climate Agreement without a radical global transformation of our food system, according to this report.

The current global food system is among the largest drivers of climate change, environmental degradation, and transgression of planetary boundaries.

The Commission’s Planetary Health Diet stresses the importance of consuming a much greater quantity of whole, plant-based foods (vegetables, fruits, legumes, whole grains, nuts and seeds), and reducing the consumption of animal products. Among its recommendations, it highlight the need to reduce global consumption of both red meat and refined sugar by more than 50%, mainly by lowering intake in wealthier countries.

The ‘Planetary Health Diet’ emphasises whole, plant-based foods and reduced consumption of animal products

The targets and recommendations provided within the EAT-Lancet report lay out a pathway for the necessary global shift toward a plant-based eating pattern, and Doctors For Nutrition supports this substantial effort. This week, the 23rd International Union for Health Promotion and Education (IUHPE) World Conference on Health Promotion is taking place in Rotorua, bringing together hundreds of participants with a passion for health promotion, advocacy, and policy development.

With a theme of ‘Promoting Planetary Health and Sustainable Development for All’, findings from the EAT-Lancet report are front and centre for both presenters and delegates.

Doctors For Nutrition’s Lead Nutritionist for the New Zealand region, Anna deMello, is presenting on the topic of Resilience enhancement via population-level uptake of plant-based eating patterns. Jono Drew, 5th year medical student and DFN affiliate in NZ, is also presenting the results of his Bachelor of Medical Sciences honours thesis, which modelled the climate impacts of various eating patterns in the NZ context and showcases the benefits of plant-based eating patterns for both personal and planetary health.

Ends.

For Further Information & Comment

Dr Heleen Haitjema is available for comment on 0432 994 909 or via email

doctorsfornutrition.org

Download a PDF version of this media release here.

View Doctors For Nutrition’s Position Statement on the EAT-Lancet Report here.

April 9, 2019
Media release: Leading plant-based nutrition experts to address NZ health symposiums

For immediate release
Attention: health, medical, lifestyle editor
Issued: 15 February 2019

Two of the world’s leading plant-based nutrition experts will address symposiums in Wellington and Auckland next week following a major new conference in Melbourne this weekend.

Keynote speakers, Dr Neal Barnard of the Physicians Committee for Responsible Medicine (left) and Dr Scott Stoll of the Plantrician Project (right)

US based physicians Dr Neal Barnard and Dr Scott Stoll are coming to New Zealand at the invitation of the recently formed Australasian non-profit organisation Doctors For Nutrition (DFN) and will speak in Wellington on Tuesday night (February 19) and in Auckland on Wednesday night (February 20).

Their NZ appearances will follow the inaugural DFN Australasian Nutrition in Healthcare Conference in Melbourne this weekend. In addition to presentations by over 20 healthcare professionals, the Melbourne conference also features the premiere of the new documentary, Diet Fiction. Tickets to the Australian conference have already sold out.

The Wellington event will feature the New Zealand premiere of Code Blue. This inspiring documentary follows the journey of US physician Dr Saray Stancic from a multiple sclerosis diagnosis to wellness through the implementation of plant-based nutrition and lifestyle changes.

The Auckland event will also include presentations from Australian pediatrician Dr Heleen Haitjema (co-founder of DFN), medical doctor Juliette Roex and local general practitioner Dr Mark Craig.

New Zealand DFN ambassadors, Dr Luke Wilson (GP, Wellington) and Anna deMello (Canadian-registered Dietitian, Dunedin), say the events come as something of a watershed moment for thousands of New Zealanders now showing increasing interest in the health and environmental benefits of plant-based eating.

They note that last month’s EAT-Lancet Commission report on healthy and sustainable eating patterns, along with findings from a recent Colmar Brunton Better Futures report, suggest that 1 in 10 New Zealanders are now identifying as vegetarian or mostly meat-free. This growing adoption of plant-centric eating patterns points to important changes in both attitudes and practice among the population.

Dr Wilson says that DFN’s mission is to “grow awareness about the benefits of whole food plant-based nutrition among the general public, healthcare professionals and within health institutions through education, outreach and research.”

DFN are also hosting the New Zealand premiere of Diet Fiction on February 28 in Auckland with special guest speakers – including the US film-maker Michal Siewierski and executive producer Peter Eastwood (NZ).

Ends

For Further Information & Comment

Please feel encouraged to get in touch should you require any further information about any of these events or to request a press pass.

Dr Barnard, Dr Stoll and other presenters will be available for interview and/or comments should this be desired. High resolution photos also available.

Dr Luke Wilson MBChB, BA, MSc is available on +64 27 651 155 or by email.

Speaker Backgrounds

Dr Neal Barnard, MD

Dr Barnard established the Physicians Committee for Responsible Medicine (PCRM) in 1985, and the Barnard Medical Center in 2016. He works with patients with diabetes, obesity, and other chronic conditions, having published numerous clinical research studies.

He has written over 20 books for lay audiences, most recently including The Cheese Trap and The Vegan Starter Kit. He has appeared in numerous documentaries, including Super Size Me and What the Health, and television shows, including The Daily Show and The Ellen Degeneres Show.

Dr Scott Stoll, MD

Dr Stoll is co-founder and Board Chairman of The Plantrician Project. He is also co-founder of the annual International Plant-Based Nutrition Healthcare Conference which enters its seventh year in 2019 and is attended by 1,000 physicians and allied health professionals.

Dr Stoll specialises in regenerative medicine and is a board-certified specialist in Physical Medicine and Rehabilitation. As a member of the 1994 United States Olympic Bobsled Team, he is well suited for his additional roles as a team physician at Lehigh University, the United States Bobsled and Skeleton Federation, and advising physician serving professional and Olympic athletes.

Download a PDF version of this media release here.

February 15, 2019
Can a plant-based diet help Australians live longer?

The Australian Medical Association laments that many medical students are “graduating with significant gaps in their knowledge of nutrition and related health problems, adding to the nation’s health bill from chronic disease.” Hot on the heels of the recent EAT-Lancet Commission on Food, Planet, Health, twenty leading healthcare practitioners from across the world are converging in Melbourne this weekend to discuss the role nutrition can play in promoting healthier, longer lives for their patients – and their colleagues.

The keynote speaker at the inaugural Australasian Nutrition in Healthcare Conference (NIHC2019) is US physician Dr Neal Barnard MD. With over 30 years of research behind him, Dr Barnard is one of the foremost experts on the subject of plant-based nutrition for the prevention and reversal of chronic conditions such as diabetes, cardiovascular disease, autoimmune diseases and obesity.

Founder and President of the non-profit organisation Physicians Committee for Responsible Medicine, Dr Barnard has led numerous peer-reviewed studies, written more than twenty books and been interviewed for numerous TV and film productions including The Dr Oz Show, Super Size Me and What The Health. Barnard also features in the two Southern Hemisphere documentary film premieres being screened as part of the NIHC2019 – code blue and Diet Fiction.

Dr Barnard will present alongside other medical doctors, registered dietitians, allied healthcare professionals and patient case studies on the latest science about the leading lifestyle factor to influence health outcomes: our diets. From UK gastroenterologist and gut health expert Dr Alan Desmond, to local Australian general practitioners and many other specialties in between – each presenter has been convinced by the growing body of peer-reviewed evidence that points to what we eat as being a significant contributor to our health outcomes. The message they are coming together to share at this sold out event is that a whole food plant-based eating pattern is the key to reducing our chances of succumbing to chronic diseases at all stages of life.

Doctors For Nutrition hopes to bring light to the emerging movement towards utilising plant-based nutrition in the frontline of best-practice preventative medicine.

Some of the other leading presenters at the NIHC2019 are Dr Scott Stoll, former Olympian and co-founder of the US non-profit organisation The Plantrician Project; Dr Renae Thomas, an Australian lifestyle medicine practitioner currently based in North America’s only Blue Zone – Loma Linda, California; and New Zealand general practitioner Dr Luke Wilson, co-author of the BROAD Study – a community-based lifestyle intervention which established impressive weight loss and associated health benefits without calorie restriction.

Australia faces a growing epidemic of chronic non-communicable diseases. This proliferation of ill health has doctors and the general population alike beginning to look more critically at what’s on their plates. Can our collective menus predominantly take the blame and ultimately provide the solution to our expanding waistlines and hospital waiting lists? Doctors For Nutrition – the new Australian registered health-promotion charity hosting the NIHC – hopes to bring light to the emerging movement towards utilising plant-based nutrition in the frontline of best-practice preventative medicine.

“A plant-based diet is a powerful prescription for good health. Many of the world’s leading killers – from heart disease and type 2 diabetes to certain types of cancer – can be prevented by focusing our diets on plant-based foods. I’m looking forward to joining some of the world’s top nutrition experts at the Australasian Nutrition in Healthcare Conference in discussing the latest research in this exciting field.” – Dr Neal Barnard, MD

Conference Snapshot

Australasian Nutrition in Healthcare Conference: Melbourne Docklands, 15-17 February 2019. This event is now over. Learn about our most recent Nutrition in Healthcare Conference 2023.

Code Blue trailer: Watch HERE | Diet Fiction trailer: Watch HERE

February 14, 2019
‘Eat Whole Foods, Mostly Plant-Based’: What Does This Actually Mean?
DFN Board member Dr Luke Wilson digs into the importance of eating whole plant-based foods in the Australasian Society of Lifestyle Medicine blog.

This simple, yet effective mantra is derived from Michael Pollan’s best-selling book In Defence of Food (the original quote being ‘Eat food, not too much, mostly plants’). If you haven’t read that book, then the ‘Eat food’ part of the statement is a little confusing. Isn’t everything that we eat food? The idea is that much of what is eaten today is very different to what even our great-grandparents would have recognised as food.

The reason for this is processing. When a food is minimally processed, it is considered to be a ‘whole’ food. I say minimally processed, rather than unprocessed, because there is very little available to us today that has not had some degree of processing, and processing in of itself is not necessarily a bad thing. A ‘whole’ food can also be described as ‘food as grown’. How close is it to something you could pluck from a tree, pick from a bush, or pull from the earth?

         How close is it to something you could pluck from a tree, pick from a bush, or pull from the earth?

Let’s take an apple, for example. The most ‘whole’ would be if you were to pick a ripe apple from your own tree. This way it’s fresh, likely organic, and entirely unprocessed. Now most of us don’t have our own trees, so the best we can get is an apple from our local supermarket. This is still an excellent choice, but if we wanted to split hairs then we could talk about how ripe the apple was when it was picked, whether it was grown organically, how it had been washed, and whether it had been stored in cooled atmosphere storage before it reached you. Certainly none of these things would be particularly significant, but you can see that it’s not quite the same as homegrown or buying from a farmer’s market.

Real processing begins when the apple is peeled, cubed, and becomes apple pie filling. If we process it a bit further again, making sure it’s all mashed up and smooth, and perhaps add a little sugar then it becomes applesauce. Still not bad, especially if it’s sugar-free, but you can see that what started out as an apple is looking less and less like something we would have encountered often before we had machines and technology to do a lot of the work for us! Pressing the apples and removing everything except their natural juice is about as processed as it gets (although we could process apple juice further to make apple syrup), so while again this isn’t necessarily a ‘bad’ choice, you can see that most of what makes the apple an apple has been removed. Apple juice is clearly not a ‘whole’ food.

Eating more whole foods is important for at least three reasons

Firstly, as you might have guessed, these foods are the most nutritious for us. This is because they retain the nutrients that came naturally in the food. Secondly, these foods are closer to what our body’s natural mechanisms are used to. For example, the sugars in the ‘whole’ apple are packaged together with fibre, which helps our body keep the level of sugar in our bloodstream stable. If we remove the fibre by juicing the apple then our body responds quite differently, and struggles to keep our blood sugar levels steady. A whole apple is also a lot more satiating than apple sauce, which is in turn more satiating than apple juice. This is a really important point when it comes to keeping a healthy weight. Usually the parts of foods removed by processing (fibre and water) are the same that enable us to feel ‘full’, which means the more whole your food is, the harder it is to overeat. Finally, eating whole foods allows you to minimise the amount of substances added to food that aren’t great for keeping you looking and feeling your best, like salt, sugar, and oils, and other extras like additives and preservatives. While most of us no longer keep salt shakers on the table, it may surprise you to learn that 70% of the salt we eat comes from processed foods. In Australia and New Zealand most of our salt intake actually comes from bread, which you might not even have thought of as a processed food (until now).

Clearly, asking yourself how ‘whole’ a food is, is very helpful for choosing the healthiest foods. So how about ‘mostly plant-based’?

A plant-based food is simply a food of plant rather than animal origin. Essentially this incorporates five food groups: vegetables, fruits, grains, beans and legumes, and nuts and seeds. As you were reading that list you were probably nodding your head, because almost certainly you have heard about the health benefits of foods in all of these categories, and you know already that you should be eating more of them. Perhaps you even feel you’re getting your fair share already! However, very few of us are actually eating ‘mostly’ plants. You may have heard advice to aim for 5 servings of fruits and vegetables a day, and be feeling you’re doing pretty well by getting thereabouts most days (in fact, the most recent Australian Dietary Guidelines recommend consuming at least 5 serves of vegetables and legumes, and at least 2 serves of fruit a day: less than 4% of the population reach the first goal and not quite a third meet the second3! New Zealand recommends at least 3 serves of vegetables, and at least 2 serves of fruit: 64% meet the first goal and just 57% the second). Interestingly though, the more servings we eat the better we seem to do. Recently researchers demonstrated that while ‘5 a day’ is good, ’10 a day’ is much better!

         While ‘5 a day’ is good, ’10 a day’ is much better!

In fact, there doesn’t seem to be an upper limit when it comes to plant-based foods. Areas called The Blue Zones were first identified by National Geographic in 2005. These are the locations that are the home to the healthiest and longest living peoples on the planet: Okinawa, Japan; Nicoya Peninsula, Costa Rica; Ikaria, Greece; Sardinia, Italy; and Loma Linda, California. One thing they all have in common is a diet that is primarily plant-based. On average, meat is eaten about 5 times a month, portion sizes are about the size of a pack of cards. The Okinawans, for example get almost 70% of their energy for the day from sweet potatoes! While the Japanese are renowned for their consumption of fish and seafood, the Okinawans actually get only 1% of their energy from fish, compared to 6% from legumes, including soy and other beans. Something else you might be wondering is how a population in California, of all places, is right amongst this rather exotic sounding bunch and punching well above their weight when it comes to health and longevity. In fact, the inhabitants of Loma Linda will live on average 10 years longer than the average American, and are 10 times more likely to live to 100. Well, not at all coincidentally, this area is home to a large population of Seventh Day Adventists, and a plant-based diet is part of their belief system.

Why are plant-based foods so good for us?

Well, they simply pack more of a nutritional punch. They are full of a vast array of nutrients and compounds, many that are likely to still be discovered, that can do all sorts of amazing things for our body. Antioxidants are a prime example. Consider that even iceberg lettuce contains more antioxidants than any commonly consumed animal product, and that on average, plant foods have 64 times more antioxidant power than animal products. That’s just one example, but if you want to learn more about what plant-based foods can do for you then check out Dr Michael Greger’s (Fellow of the American College of Lifestyle Medicine) excellent but rather morbidly titled How Not to Die.

If plants are so good for us, is there ever a time when ‘only’ plants beats ‘mostly’ plants?

Interestingly it appears so. The Blue Zones provide a great example of people who are extraordinarily healthy and long-lived through eating mostly plant foods most of the time. However, medical pioneers and researchers Dr Dean Ornish and Dr Caldwell Esselstyn have demonstrated that at least for patients with heart disease, ‘only’ plants is the safest option. Both have demonstrated reversal of atherosclerosis with a diet that eschews animal products entirely and focuses on whole plant-based foods that are low in fat. If you have a personal or family history of cardiovascular disease especially, then Dr Esselstyn’s Prevent and Reverse Heart Disease is a must read.

         Swapping in just one entirely plant-based meal each day, and increasing the quantity and variety of other whole plant-based foods at other mealtimes is a great way to start.
So, whole foods, mostly plants!

For your best health ever, simply ask yourself two questions when it comes to choosing a food, choosing more that check both boxes:

Is it from a plant?

How close is it to something plucked from a tree, picked from a bush, or pulled from the earth?

Eating more whole, plant-based foods doesn’t at all mean you’re going to be confined to a bland and monotonous regimen of fruit and vegetables. Nor does it mean you’re going to need to fork out to enjoy tempeh, hemp seeds, or kale smoothies. Nowadays there’s recipes for everything from pizza to burgers to cakes and cookies that can help you to maximise your intake of foods that are mostly whole and mostly plant-based. Swapping in just one entirely plant-based meal each day, and increasing the quantity and variety of other whole plant-based foods at other mealtimes is a great way to start, and you’ll soon notice the benefits in how you look and feel!
Read the full referenced article at Lifestyle Medicine Australia.
November 9, 2018
Creating a lifestyle intervention for your community

Dr Luke Wilson describes the key ingredients of a successful community-based lifestyle intervention, drawn from his experience as co-creator of the groundbreaking BROAD Study.

About 4 years ago, a colleague of mine and I embarked upon an ambitious project. We created a novel community-based lifestyle intervention for a group of 33 people in Gisborne, New Zealand (population: 36,600) with either a BMI of 25 or higher with type 2 diabetes, ischaemic heart disease, hypertension, or hypercholesterolaemia, or a BMI of 30 or higher. During our experience working on the wards at Gisborne Hospital we had seen the damage that chronic disease was inflicting upon this small, semi-rural community.

In our last year of medical school, we had both interned in Santa Rosa, California alongside lifestyle medicine pioneers including Dr John McDougall at the McDougall Program and Dr Michael Klaper at the True North Health Center. So we already knew that a move towards plant-based nutrition would prove extraordinarily effective in treating patients with these conditions, now it was just a matter of putting this knowledge into action.

Gisborne is the region with New Zealand’s highest rates of socioeconomic deprivation, obesity and type 2 diabetes. For myself, a major motivation for the project was to sow the seeds for a transformative change within a community that really needed it, and I feel that this was the greatest achievement of the program and its participants.

My second hope for the project was that it might inspire you, as a fellow lifestyle medicine practitioner or advocate, to establish similar projects within your own community. Given this could be established in Gisborne, New Zealand, largely just through the combined efforts of two recently graduated doctors, it can surely be achieved almost anywhere by just about anyone!

I have chosen a few aspects you might find worthy of consideration when designing your own intervention:

1. Select people who are motivated to change

I highly recommend screening and considering ‘stage of change’ when selecting participants. Most will be familiar with the Prochaska and DiClemente Transtheoretical Model, which describes six ‘health of change’. We measured ‘readiness for change’: participants were asked to rate their agreement with three statements: ‘Something has to change’, ‘Something has to change now’, and ‘I have to change now’. Essentially our intention was to identify whether a participant was in the ‘Preparation’ stage and ready to take action. As it turned out, likely because participants were invited to participate, then required to complete several rather extensive forms and an in-person interview, these ratings may have been somewhat redundant. Nonetheless, almost without exception eventual participants rated all 3 of these statements ‘strongly agree’ or ‘agree’.

As lifestyle medicine practitioners we know that there are multiple factors that influence ability and motivation to make lifestyle changes, and to maintain these. Our interventions are a limited resource, so considering which individuals are most likely to benefit and succeed makes sense. In research, this does compromise ‘external validity’. But in the real world, this helps us get the most ‘bang for our buck’.

Recently, a participant from our initial group even established Gisborne’s first cafe with a whole foods, plant-based focus.

Taking on a group of highly motivated and energised participants, who are more likely to succeed, results in the generation of a number of advocates and role models for your intervention. These success stories can sweep the less motivated within their families and community into action through their enthusiasm, and also increase the likelihood of further investment and participation. In Gisborne, former participants have volunteered as mentors, been employed in further projects, and funding has ultimately been secured from local trusts . Recently, a participant from our initial group even established Gisborne’s first (perhaps even Australasia’s first?) cafe with a whole foods, plant-based focus. Success breeds success.

2. Be aware of benefits that motivate

There was a lot more interest among the participants than I anticipated in short term benefits and outcomes, and I now believe these are the primary motivator for most people. While as health professionals, we often focus on changes in indicators of long term outcomes (e.g. risk factors for chronic disease) most of us are naturally short-term focussed. Participants were ecstatic about how good they were looking and feeling. As Dean Ornish explains, the ‘joy of living’ is a very powerful motivator.

That said, the most popular lecture I created was entitled ‘Know Your Numbers’. It explained what health-related ‘numbers’ meant: weight and ‘ideal weight’, cholesterol, blood sugar and HbA1c, BMI, and blood pressure. Following this session, participants were much more interested in their results, and they became something they could use to track their own progress. This also has applications in the context of medical practice generally. Taking the time to explain to patients the significance of risk factors and providing the information so they can track them themselves is likely to increase patient activation, which itself has been associated with improved health outcomes.

The power of this intervention, as opposed to a less disruptive dietary shift, is that participants obtain immediate results. This provides immediate evidence that their changes are working and therefore worthwhile persevering with.

Our intervention shifted participants to a whole foods, plant-based diet. This is the intervention we had observed being so transformative for patients in Santa Rosa, and that had already been used so effectively by Dean Ornish and Caldwell Esselstyn. The power of this intervention, as opposed to a less disruptive dietary shift, is that participants obtain immediate results. This provides immediate evidence that their changes are working and therefore worthwhile persevering with. It also means they rapidly begin receiving highly reinforcing unsolicited positive feedback from friends and family, who notice changes in appearance, energy levels, and mood.

3. Involve and engage your community

By partnering with different groups in the community we provided additional support for the participants which made their environment more conducive to continuing with the lifestyle changes they had been prescribed. We also generated interest in the program in the wider community, and many of these changes would make it easier for people who were not involved in the study to make healthier food choices too.

Read the full referenced article at lifestylemedicine.org.au/content/creating-a-lifestyle-intervention-for-your-community and visit the BROAD Study web page at thebroadstudy.com.

May 25, 2018