EatSense by ORS

29/07/2026

05/07/2026

🥣 Porridge season is here — and it’s the perfect blank canvas for a nourishing breakfast!

🌾 Oats are a great source of fibre, including beta-glucan, which can help support heart health, improve gut health, and keep you feeling fuller for longer. They also provide slow-release energy, making them a great choice for busy mornings.

🍲 Basic porridge recipe:
1/2 cup rolled oats
1 cup milk of choice
1 tsp chia seeds

🔥 Cook on the stove or in the microwave until soft and creamy, stirring often. Add extra liquid if needed.

Here are 12 easy porridge topper ideas to boost the nutrition of your oats:
🍐 Poached pears
🍏 Stewed apples
🍓 Raspberry chia jam
🥣 Muesli
🥜 Peanut butter or almond butter
🍌 Banana slices
🫐 Blueberries
🍯 Honey and cinnamon
🌰 Chopped nuts
🥥 Coconut flakes
🍫 Cacao nibs
🌻 Seeds like chia, flax or pumpkin

🍎 Quick stewed apples:
2 apples, chopped
2 tbsp water
1/2 tsp cinnamon
Optional: squeeze of lemon
🔥 Cook gently in a saucepan until soft and tender.

🍐 Quick poached pears:
2 pears, peeled and sliced
1 cup water
1/2 tsp cinnamon
Optional: vanilla or lemon peel
🔥 Simmer until just soft, then serve warm.

🍓 Quick raspberry chia jam:
1 cup raspberries
1–2 tsp chia seeds
Drizzle of maple syrup or honey
🔥 Heat raspberries until soft, mash, stir through chia seeds, then leave to thicken.

✨ Mix and match to keep breakfast interesting, delicious and nutrient-rich!

03/07/2026

📝Get to know one of our superstar dietitians Rebecca!

🖊️ Bec is one of our most down to earth and kind dietitians with seven years of experience working as a clinical dietitian.

☎️ She is currently accepting new clients on Monday- Thursday and works from our Erina and Wyong clinic locations. Give us a call on 43113623 or email us at [email protected] to make a booking.

02/07/2026

🥣 SAVE this post for 5 of our favourite high-protein, fibre-rich breakfasts to set you up for a better day!

⚡ They help keep your energy steadier, so you’re less likely to crash mid-morning.
😊 They can support a more balanced mood by keeping blood glucose more stable.
🧠 They may improve concentration and focus, especially during busy mornings.
⚖️ They also help with weight management by keeping you fuller for longer.
💪 And if your goal is muscle gain, a protein-rich breakfast gives your body the building blocks it needs.

🌟 Easy wins: Greek yoghurt, eggs, oats, chia, nuts, seeds, wholegrain toast, cottage cheese, and fruit.

⬇️ We would love to know- what's your favourite way to start your day?

30/06/2026

📝Get to know one of our superstar dietitians Amanda!

🖊️ Amanda is one of our most experienced and knowledgeable dietitians with over fourteen years of experience working as a clinical dietitian.

☎️ She is currently accepting new clients on Monday, Tuesday and Thursday at our Erina clinic. Give us a call on 43113623 or email us at [email protected] to make a booking.

25/06/2026

📲 SAVE this post for four of our favourite gut-loving smoothies!

🍓🥤Packed with fruit, fibre and probiotic enriched yoghurt, smoothies can be a simple way to support a healthy gut and keep your bowel movements regular. Fibre helps feed your beneficial gut bacteria, supports a healthy microbiome, and plays an important role in lowering bowel cancer!

06/06/2026

⚠️ Eating too much red meat (e.g. beef, lamb, pork, goat) has been linked with an increased risk of bowel cancer, and processed meats (bacon, ham, salami, some sausages) are strongly linked with higher risk?

🥩If you eat red meat, limit it to no more than about three portions per week (roughly 350–500 g cooked weight). When barbecuing, partly cook meat in the oven first to reduce time on open flames, keep temperatures low and use marinades to help protect meat from burning.

🍽️ Want to cut back on red and processed meat? Alternate with these options:
🍤 Prawns
🐟 Fish (salmon, tuna, sardines)
🍱 Tofu or tempeh
🧀 Cottage cheese
🥚 Eggs
🥣 Legumes (lentils, chickpeas, beans)
🧆 Falafels
🍔 Veggie patties

04/06/2026

🥝 Did you know that every 10g of fibre you consume reduces your risk of bowel cancer by ~10%?

🍓Fibre prevents bowel (colorectal) cancer primarily by speeding up digestion, diluting harmful waste, and nourishing healthy gut bacteria. It also plays a key role in regulating blood sugar and maintaining a healthy body weight, both of which are critical factors in lowering cancer risk

Save this post for a list of high-fibre snacks. Other options include:
〰️Fresh fruit (apple, pear, banana, berries)
〰️Raw veg sticks (carrot, celery, cucumber) with hummus
〰️Air‑popped popcorn (no added butter)
〰️Roasted chickpeas or broad beans
〰️Edamame (steamed, lightly salted)
〰️Wholegrain crackers with avocado or cottage cheese
〰️Wholemeal toast or wholegrain rice cake with nut butter and banana
〰️Muesli or toasted oats with yoghurt and fruit
〰️High‑fibre muesli or oat bar

02/06/2026

🍎 June is Bowel Cancer Awareness Month!

📝Research indicates up to 32% of bowel cancer cases may be prevented by endoscopic screening alone and, when combined with the 5 healthy lifestyle factors* increased to 61%.

👇✨Here are some simple and proven ways to lower your bowel cancer risk — small changes add up!

⚖️📏Keep a healthy body weight & waist circumference — aim for steady, sustainable loss if needed. Every kilo counts. For men aim for a waist measurement

17/05/2026

🐔 Animal-based protein made simple!

Save this post for clear serving sizes and protein amounts so you can plan meals with confidence. Aim for a protein source at each meal to support muscle, recovery and satiety.

🍗 Chicken breast, cooked 100 g → 31 g
🥩 Lean beef, cooked 100 g → 26–28 g
🐟 Salmon, cooked 100 g → 20–22 g
🍤 Prawns/shrimp, cooked 100 g → 24 g
🍳 Eggs, large 1 egg → 6–7 g
🥛 Milk (regular), 250 mL → 8 g
🥛 Protein Milk (regular), 250 mL → 15 g
🧀 Cheddar cheese, 30 g → 7 g
🍖 Pork loin, cooked 100 g → 25–27 g
🦆 Duck, cooked 100 g → 19–20 g
🐄 Mince (lean beef), cooked 100 g → 26 g
🐑 Lamb, cooked 100 g → 25–26 g
🐠 Tuna, canned in water, 100 g → 23–25 g
🥚 Egg whites, 1 large → 3.6 g
🧴 Greek-style yoghurt, 200 g → 18–20 g
🧈 Cottage cheese, 100 g → 11–12 g
🥛 Milk (skim), 250 mL → 9 g
🧊 Kefir, 250 mL → 8–10 g