PF Olsen Aus logo.jpg

Nutrition & Hydration

10 Nutritional Facts

  1. Trans fats are nasty and aren’t suitable for human consumption as they are incredibly harmful.
  2. Sugary drinks are one of the most fattening aspects of a modern diet.
  3. “Low-fat “doesn’t mean it’s healthy – stay clear from processed “low-fat” foods they are loaded with extra sugars.
  4. Avoid excessive amounts of fruit juices – these contain as much sugar as sugary drinks – eat a piece of fruit instead (1 cup of orange juice contains as much sugar as eating 2 oranges).
  5. Avoid refined vegetable oils such as soybean, corn and canola oils – harsh processing methods are used when extracting from the seed.
  6. Omega-3 fatty acids are extremely important for proper functioning of the body.
  7. Eat more vegetables as they are rich in vitamins, minerals, fibre, antioxidants and nutrients.
  8. Vitamin D is a crucial hormone in the body – if deficient in Vitamin D then take a Vitamin D supplement or a tablespoon of cod –fish liver oil each day.
  9. Processed foods are unhealthy – stick to unprocessed foods they are much healthier for you.
  10. Feeding our gut bugs – bacteria lives in our intestines – these can have profound implications to our bodies. They need to eat as well – the bacteria prefer soluble fibre so make sure you eat plenty of fibre to feed the bacteria in your gut!


  • The recommended daily water intake for men is 2.5 litres and for women 2.0 litres, via food and drink consumption. It is recommended that 70-80% of the daily intake should come from drinks and the remaining 20-30% from food.
  • The recommended daily intake can vary greatly between people and even on a day-to-day basis, the need for water can depend on age, gender, body mass, physical activity levels and climate.
  • Water contributes to maintenance of normal physical functions, cognitive functions and thermoregulation.
  • Staying hydrated will also help:
    • Water can help fight tooth decay – the natural salts in your saliva causes enamel to re-mineralise and harden, protecting your teeth against decay. Saliva is 99% water – so drinking water is important for its production, if you become dehydrated this affects the concentration of saliva.
    • Drinking sufficient amounts of water can help fight kidney diseases – dehydration results in the production of urine which has a high concentration of minerals and waste products.

So adopt a healthier YOU today eat smart drink water and have a healthy lifestyle