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AIA Vitality is the science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.
Sign up to receive a monthly email with links to all our latest articles on health and wellness information for a healthier, happier and longer life.
Marketing buzzwords, nutrition claims and health star ratings – food packaging labels can sometimes be a little confusing, especially when you don’t know where to start. Thankfully, there are ways to cut through the noise, as AIA Vitality Ambassador and Accredited Practising Dietitian Marika Day explains.
13 May 2022 | 4 min read
READ MORE >
There’s only so much time left for al-fresco evening dining and impromptu BBQ get-togethers.
4 February 2022 | 2 min read
Making a positive impact on the environment can start small, with what you put in your shopping basket – and your body. Accredited Practising Dietitian and Nutritionist Marika Day has tips to get you started.
2 February 2022 | 5 min read
Even simple activities like cooking a healthy meal can feel like a struggle when life gets busy. Accredited Practising Dietitian Marika Day explains how food can help us get back on track when we’re feeling stressed, and shares three of her favourite recipes you can whip up in a flash.
18 January 2022 | 5 min read
Rich in vitamins and minerals, delicious, and a potential solution to the global climate crisis? Meet seaweed, one of the planet’s most unlikely health heroes.
25 November 2021 | 4 min read
Whether you’re a professional athlete or a weekend warrior, proper nutrition can have a serious impact on your performance. Marika Day explains how making some simple dietary changes may boost your physical output.
14 October 2021 | 4 min read
When you’re pregnant, knowing what to eat (and what to avoid) can be stressful. Here, Accredited Practising Dietitian Marika Day separates fact from fiction when it comes to nutrition when you’re expecting.
9 November 2021 | 4 min read
After some sweet treats that won’t cause a sugar blowout? AIA Vitality Ambassador and co-founder of Keep It Cleaner, Laura Henshaw shares some of her favourite recipes.
01 October 2021 | 3 min read
For most people, unexplained weight loss and fatigue would be a cause for concern. But if you’re a professional athlete whose body is their livelihood, this is especially true. So, when St Kilda forward Mason Wood started exhibiting these symptoms (and more) – he was suitably alarmed.
5 August 2021 | 5 min read
As a nation, we’re getting more thoughtful about our drinking habits. So, what’s driving this change?
4 August 2021 | 4 min read
Whether they’re participating in Dry July or abstaining permanently, more Australians are calling last drinks on alcohol. AIA Vitality Ambassador Marika Day explains the benefits of going booze-free and offers some strategies to embrace when you’re not drinking.
09 July 2021 | 5 min read
We’ve seen the headlines around our favourite vices: coffee contains antioxidants, dark chocolate is good for us, and red wine may help us live longer. But if it all sounds too good to be true – is it?
21 June 2021 | 5 min read
A recent study suggests we should aim to eat 30 different plants every week for optimal gut health. We chat to AIA Vitality Ambassador and Accredited Practising Dietitian Marika Day to find out more.
09 June 2021 | 5 min read
Organic produce may cost more, but does that actually make it better for you? We chat to AIA Vitality Ambassadors Marika Day and Tim Jarvis for their thoughts.
20 May 2021 | 5 min read
Every year, over 7 million tonnes of food ends up in landfill. We look at some simple ways to reduce your food waste and get the most out of your produce.
07 April 2021 | 5 min read
More and more evidence is emerging that shows the gut has a profound effect on our wellbeing. So, how do we care for it appropriately? Dietitian Marika Day breaks it down.
11 March 2021 | 5 min read
The climatarian diet is tipped to be one of the big food trends this year. But what is it, what does it mean for your health and can it really help fight the climate crisis?
05 March 2021 | 5 min read
An unbalanced diet is one of the main risk factors to our health. Accredited dietitian and AIA Vitality Ambassador Marika Day explains how seeing a pro can help you get your gut on the right track.
03 March 2021 | 5 min read
We all got a little familiar with takeaway and delivery apps in 2020, so set yourself up for a healthy 2021 with Laura Henshaw’s Sunday shopping list.
26 February 2021 | 3 min read
Change is brewing across Australia, in pubs, restaurants and backyard barbecues. And it’s coming in the form of non-alcoholic craft beers, wine and spirits. But what do non-alcoholic drinks mean for your health?
02 February 2021 | 5 min read
Feeling sluggish? AIA Vitality Ambassador and dietitian Marika Day explores the effects of common dietary deficiencies, how they can make us feel, and how we can get more of the nutrients we need into our diets.
17 January 2021 | 5 min read
Think you need a lot of space to harvest a bumper crop? Think again. We chat to AIA Vitality Ambassador Tim Jarvis for some tips on growing produce no matter how much space you have.
09 December 2020 | 6 min read
Diabetes NSW and ACT Ambassador Yvonne Appleby shares her experience of living with Type 2 diabetes, offering advice on how to check your risk level.
25 November 2020 | 5 min read
Plant-based diets are booming in popularity. But when it comes to plant-based sources of protein, some are better than others. Marika Day shares her advice about finding the right nutritional balance.
1 November 2020 | 5 min read
Turns out some ‘healthy’ foods aren’t that good for you after all. We look at seven unhealthy ‘health’ foods, and Dietitian and AIA Vitality Ambassador Marika Day offers some alternatives.
01 October 2020 | 5 min read
Native ingredients have been nourishing Indigenous Australians for tens of thousands of years. Here’s why we should all get on board with these ancient foods.
23 September 2020 | 5 min read
According to Chinese medicine, what we eat flows into every aspect of life. So what does it mean to eat with the seasons, and does it really make a difference to our health? We headed to the market to find out.
9 September 2020 | 5 min read
Improved friendships, better sleep, more savings – is all of this really possible? We spoke to three people about their experiences of giving up alcohol for good.
13 July 2020 | 5 min read
9 July 2020 | 4 min read
More Australians than ever are calling last drinks on their alcohol consumption. This is why.
8 July 2020 | 5 min read
Whatever the name and purpose for your month off alcohol, the health benefits of abstaining remain the same, and make for pretty fascinating reading…
1 July 2020 | 5 min read
Unsurprisingly, the food you eat plays a huge role in good bowel and gut health. And since June is Bowel Cancer Awareness Month, we asked AIA Vitality Ambassador Marika Day for her advice on eating for a healthy bowel.
10 June 2020 | 5 min read
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Let AIA Vitality Ambassador Marika Day guide you in the fine art of baking the perfect carrot cake muffins this Mother’s Day. No gluten allowed!
5 May 2020 | 5 min read
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When it comes to super-nutritious and uber-delicious breakfast staples, this bean-based dish from AIA Ambassador Marika Day is a home run.
17 April 2020 | 8 min watch
Looking for a healthy, hearty meal to help warm you from the inside out? Look no further than this cheesy chickpea bake from AIA Ambassador, nutritionist and dietician, Marika Day.
10 April 2020 | 4 min read
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Take a break from that crazy WFH schedule with this recipe for Laura’s yummy choc-banana muffins - the perfect healthy afternoon snack.
27 March 2020 | 2 min read
Are you ‘The Prepper’, ‘The Snacker’, ‘The Grab & Go-er’ or ‘The Late Nighter’? Discover your lunching style and find the perfect recipe for you.
06 March 2020
At what point does dieting become obsessive? We speak with an expert to find out.
24 January 2020 | 3 min read
You asked, we answered
5 December 2019 | 1.5 min read
Get a dietitian-approved guide to improving your gut health.
2 December 2019 | 2 min read
The humble poke bowl is now a popular meal worldwide. Dietitian Marika Day shares six great combinations to try at home.
27 November 2019 | 3 min read
There’s a strong link between diet and mood. In this video, Marika Day makes a smoothie that’s great for your gut and brain.
25 November 2019 | 2 min watch
Prebiotics and probiotics might seem mysterious to you, but they’re well-known to your gut. In this video, Marika Day makes a tasty dish that’s perfect for a healthy gut.
18 November 2019 | 2 min watch
Get Marika Day’s heathy, gut-friendly nut butter recipe as part of Love Your Gut Month.
11 November 2019 | 2 min watch
Try this super-simple, gut-friendly salad at home.
4 November 2019 | 2 min watch
November 1 is World Vegan Day. Whether you’re vegan, vegetarian, a carnivore, or something in between, now is a great time to try out these simple animal-free recipes.
1 November 2019 | 3.5 min read
You asked, we answered.
15 October 2019 | 2 min read
Some beliefs that have been passed down for generations contain genuine wisdom and some, well, would be best left in the past. But how can you separate the good from the bad? Here, dietitian Marika Day evaluates some conventional eating wisdom.
16 September 2019 | 3 min read
You asked, we answered
16 August 2019 | 1 min read
23 July 2019 | 1 min read
When people mention superfoods, it immediately conjures images of exotic ingredients from far-flung locations. But what about those that are hiding in plain sight? Dietitian Marika Day discusses these everyday superfoods.
11 July 2019 | 3 min read
The soccer superstar and film-maker have a candid conversation about travel, eating healthy, and being an icon.
5 June 2019 | 0.2 min watch
James Colquhoun reveals the five nutritious (and delicious) staples that will transform the way you eat.
17 May 2019 | 3 min read
If you haven’t heard of meso-nutrients, you’re about to. Here, dietitian Marika Day explains everything you need to know about this health and wellbeing trend.
14 May 2019 | 3 min read
If the idea of a total overhaul to your eating habits seems overwhelming, start with a simple change at the start of your day.
9 April 2019 | 4.5 min read
There’s a never-ending list of shortcuts that claim to help your body detoxify itself. But isn’t that what your liver is for? Lisa Renn, Accredited Practising Dietitian helps us get a better understanding of how our bodies remove toxins, and whether they need any extra help doing so.
2 April 2019 | 2.2 min read
You asked, we answered.
6 March 2019 | 1 min read
The keto diet. You’ve almost certainly heard of it, and its proponents claim it not only helps them stay in shape but boosts their mental acuity, as well. Sound too good to be true? Well, according to dietitian Marika Day, that’s because it is.
26 February 2019 | 3 min read
8 February 2019 | 1 min read
Christmas is a time of indulgence, but it’s easy to go overboard. Accredited dietitian Marika Day shares her top tips for a healthy Christmas Day.
17 December 2018 | 5 min read
It’s hard to break away from the diet paradigm that’s so prevalent in our culture, but is it doing us more harm than good? Lisa Renn, Accredited Practising Dietitian, talks methods to improve our eating habits that don’t involve restrictive diets.
14 December 2018 | 5 min read
The Christmas holidays tend to go hand-in-hand with overindulgence. It’s a time of the year when it’s hard to say no, and that can lead to frustration. At the same time, if you try and deny yourself everything, you’ll just end up feeling isolated. Laura Henshaw shares some tips on finding that elusive balance.
10 December 2018 | 4 min read
With so much information about diets and nutrition around, it can be hard to get a sense of what’s accurate. We consult with a practising dietitian to track down some answers.
4 October 2018 | 3 min read
Are juice cleanses really a quick solution to your health issues, or can they be more toxic than detoxifying? Marika Day shares her views and what she suggests instead.
1 October 2018 | 3.5 min read
How to make this mid-week favourite – and a few others – a little healthier.
28 August 2018 | 5 min read
We’re a nation fuelled by weekend brunches. But could we be making smarter menu choices? We share the best brunch switches we can make to put our health first.
17 August 2018 | 3 min read
When it comes to boosting focus and productivity, it pays to look at what you’re eating. James Colquhoun shares his five favourite brain-building foods to help you stay in the zone.
18 July 2018 | 2.5 min read
You are what you eat – or so the saying goes. So, what does the diet of a highly successful person look (and taste) like? James Colquhoun shares the stories of three inspirational people and their eating habits.
12 July 2018 | 3.5 min read
Middle Eastern spices, mushrooms and eggs comes together in this breakfast favourite from the Dietitian's Association Australia.
4 July 2018 | 1 min read
When you buy your lunch – and you’re trying to eat healthy – it’s easy to fall into the trap of paying $15 every day for a small salad. James Colquhoun has some suggestions for tasty lunches you can make in batches, costing less than $25.
29 June 2018 | 2.5 min read
Tips to help you save money and feel good.
1 June 2018 | 3 min read
Four low-pressure ideas for your next dinner party.
15 May 2018 | 5 min read
Food is essential in life, but it doesn't just provide nutrients. It's also a powerful component in our social lives.
11 May 2018 | 3 min read
9 May 2018 | 1 min read
Suffering a post-Easter chocolate-overload? Keeping your sugar intake in check isn't about deprivation. Here's how to find some balance.
5 April 2018 | 2.5 min read
Eating well doesn’t have to mean missing out, even on dessert.
3 April 2018 | 0.5 min watch
Autumn is here. We look at what's in season and what to match it with.
8 March 2018 | 2 min read
5 March 2018 | 1 min read
23 February 2018 | 1 min read
Some helpful advice to nourish growing bodies and minds.
5 February 2018 | 3 min read
There are a few key things to look for (and be mindful of) when buying bread, cereal and yoghurt.
29 January 2018 | 4 min read
One serious immunity booster.
24 January 2018 | 0.5 min watch
19 January 2018 | 1 min read
It’s probably a term you’ve heard before – but what does it mean, really? We dig into the causes of inflammation and why we’re told to treat it with food.
21 December 2017 | 2 min read
A healthy gut thrives on three things.
21 December 2017 | 1 min read
So easy, so tasty.
21 December 2017 | 0.5 min watch
What selfie filter? Up your intake of these foods and you’ll find radiant skin firmly on the menu.
15 December 2017 | 3 min read
How can we make sure we’re cooking with the best seasonal produce? Our eat well ambassador James Colquhoun explains which ingredients are best now and where to look for them.
14 December 2017 | 3 min read
14 December 2017 | 0.5 min read
It often seems like the next superfood comes out of nowhere, but there are some 2018 trends that James Colquhoun, our Eat well expert, can predict.
More than just cocktails minus the booze, these simple drinks are designed with your health in mind – perfect for the typically alcohol-soaked festive holidays.
13 December 2017 | 3 min read
There are simple steps you can take to avoid feeling sluggish, says James Colquhoun.
13 December 2017 | 3.5 min read
Explore new ways to use turmeric in meals and drinks this Christmas.
6 December 2017 | 4 min read
Yep, healthy, you read right.
28 November 2017 | 2 min watch
You don’t have to go without a veggie patch just because you live in an urban location. You just have to get creative.
24 November 2017 | 2.5 min read
From black bean quesadillas to lentil pasta, we’ve got your protein needs covered.
23 November 2017 | 2.5 min read
27 October 2017 | 1 min read
They’re fresh, colourful and leisurely. So how can we inject this vitality into our own diets?
24 October 2017 | 2 min read
20 October 2017 | 1 min read
We ask a dietitian and a couple of everyday Australians to share their meat-eating preferences.
11 October 2017 | 5 min read
Because food and footy go together like Kath and Kim.
27 September 2017 | 2 min read
22 September 2017 | 1 min read
Creating time to enjoy food, with family, friends or on your own, gives your body the best chance at digestion, says James Colquhoun.
23 August 2017 | 3 min read
Want to impress a date? Have to deal with a surprise drop-in from Mum? Here are some delicious (and healthy) recipes to save you from pre-meal panic.
14 August 2017 | 4 min read
When you’re busy at work and pressed for time during the week, eating healthy isn’t always your priority. But with a little planning, you can avoid the arvo snack temptations.
9 August 2017 | 3 min read
Forget 'MasterChef', it’s all about the whole foods, argues this month’s contributing editor James Colquhoun.
1 August 2017 | 3 min read
Every parent wants to raise healthy kids. Here are some tips and techniques to create positive life-long relationships with food for your children.
19 July 2017 | 4 min read
Take your comfort food to the next level with these easy meals, cooked low and slow, during the chilly season.
14 July 2017 | 2 min read
7 June 2017 | 2 min watch
Much has been said of the healing powers of food, but it’s important to understand its role in our wellbeing, and where it’s a complementary therapy versus the be-all-and-end-all.
30 May 2017 | 3 min read
There’s so much fruit talk going on these days that the health benefits can get confusing. We ask a dietician to clear up the facts and to recommend the best methods to include fruit in our daily diets.
We’re a big fan of breakfasts that involve minimal fuss – especially at weekends. Try these delicious two-ingredient pancakes from our friends at Food Matters TV, and add any toppings you like.
30 May 2017 | 3 min watch
A delicious sweet treat, with some vegetables thrown in. Our friends at Food Matters TV have created this easy recipe that both grown-ups and kids can enjoy making – and eating.
The rise of cheap fast food means that dinner has never been more convenient – but the cost to Aussie families is proving significant. What’s behind this hunger for quick and easy meals, and what is it doing to our health?
30 May 2017 | 4 min read
We’re told we should be buying organic – but why? It’s time to cut the marketing fluff and get down to the facts.
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