Posts by Mark Surdut

The upside and downside of my top FIV...

The upside and downside of my top FIVE Super-FOODS

  Tomatoes are rich in the carotenoid antioxidant Lycopene which is one of the most well studied nutrients in the prevention of prostate cancer and other illnesses. Nutrition Tip: cooking the tomato with a small amount of olive oil, it then releases even more of this magic carotenoid into your system. Also an excellent source […]

Mood & FOOD


Let’s take a closer look at some beneficial nutrients: Energy – of course ingesting adequate energy is paramount. What is our natural source of energy? Carbohydrates – moderate (not large) amounts of slow to release (‘Low GI’) carbohydrates distributed during the day, in at least 2-3 meals. Good sources include: fruits like berries, bananas and […]

Kids and Vegetarian Eating…

Kids and Vegetarian Eating…

An exert from an article published recently on Kids and Vegetarian Eating… It’s one thing to opt for vegetarian eating as an adult – but is it a healthy option for a growing child?  As a dietitian who consults to the Vegetarian Network of Victoria, this is familiar territory to Mark Surdut. The clients who […]

Got Diarrhoea ?

Got Diarrhoea ?

Here are some handy tips to get you started: NO cow’s milk (unless ‘lactose-free’), rather try rice milk or almond milk. Avoid deep fried foods. Avoid very sweet drinks – These can worsen diarrhoea. Sipping on fluids regularly is essential – water, diluted sports drinks eg. Gatorade, rehydration solutions and more. A little buttermilk or […]

Heart Protective Tips

Heart Protective Tips

Some Free and Fast (to read) Heart Protective Tips: Eat Omega 3 fats – including salmon, trout, walnuts, flaxseed oil. Use Monounsaturated fats (MUFA) – found in avocado (vs. Sterol containing margarine spreads), virgin olive oils and small doses (around 30-40grams/d) of tree nuts (including walnuts, cashews and almonds). Restrict Trans Fats (TFA) – look […]



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