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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Saturday 9am - 12pm

Cultural Dietitian, Sunnybank, Brisbane (2025)

1:1 Consultations
Corporate Nutrition
Menu Creation & Review
Product Creation & Review

Each consult promises a full nutritional assessment, diagnosis and tailored intervention to meet nutritional and medical needs. It is an ideal opportunity to increase your knowledge base on topics such as energy balance, maximizing your metabolism, overcoming overeating and portion control. Through provision of the latest scientific research and cutting edge information, clients will have the foundations to self-manage their diet and lifestyle habits in the long-term.

09/10/2025

“I ate 800 calories of crisps… my diet’s ruined.”

No.

It’s not.

Even after that binge, you’re probably still in a calorie deficit.

Here’s the thing — one moment of overeating doesn’t erase days (or weeks!) of progress.

What actually sets you back is the guilt that follows.
That “I’ve ruined everything” mindset makes you throw in the towel, skip your next workout, and spiral into eating more because “what’s the point?”.

👉 This is the biggest reason people fail at weight loss.
Not because they overeat — but because they believe they’ve failed.

But the truth?

Progress isn’t lost; it’s just paused.

And you can hit play again at your very next meal. 🎯

💡 Remember: Weight loss isn’t about being perfect — it’s about being consistent most of the time.

One slip-up won’t make you gain fat.

But letting guilt drive your choices might.

So next time this happens — pause, breathe, and move on.

You’re still winning. “

Do you struggle with an all or nothing mindset? Comment Y or N

08/10/2025

❌ 𝐓𝐡𝐞 “𝐣𝐮𝐬𝐭 𝐚 𝐡𝐚𝐧𝐝𝐟𝐮𝐥” 𝐥𝐢𝐞…

𝙀𝙫𝙚𝙧 𝙜𝙧𝙖𝙗𝙗𝙚𝙙 𝙖 𝙝𝙖𝙣𝙙𝙛𝙪𝙡 𝙤𝙛 𝘾𝙝𝙚𝙫𝙧𝙖 𝙩𝙝𝙞𝙣𝙠𝙞𝙣𝙜 𝙞𝙩’𝙨 𝙟𝙪𝙨𝙩 𝙖 𝙨𝙢𝙖𝙡𝙡 𝙨𝙣𝙖𝙘𝙠?

Fair enough — but that handful could sneak in nearly 300 calories 😳 while a measured ½ cup is closer to 150.

👀 Big difference for “just a handful,” right?

This is why portion awareness matters.

It’s not about restriction or obsessing over numbers — it’s about making informed choices.

Many traditional snacks are energy-dense, so a little really does go a long way. And when we eyeball portions, we almost always underestimate.

💡 Pro tip: measure your usual portion once in a while — not forever, just to build awareness.

That way, you can keep enjoying your favourites without the accidental calorie creep.

✨ Small changes. Big impact. Mindful portions > mindless handfuls.

Save this for later & tag your “handful snacker” friend 😂👇

06/10/2025

10 High-Protein Snacks Under 200 Calories 🍳🧀

Here’s the thing: most of us snack on carb-heavy foods (think biscuits, chips, crackers, fruit only).

While carbs give you quick energy ⚡, they don’t keep you full for long — which is why you’re often hungry again an hour later.

But when you add protein into the mix, everything changes. 🙌
✨ Protein slows digestion
✨ Keeps you fuller for longer
✨ Helps balance your blood sugars

✨ And is a GAME-CHANGER if your goal is weight loss, because satiety = fewer cravings + less overeating

That’s why I’ve put together 10 simple, high-protein snacks under 200 calories 👏 — quick, satisfying, and perfect for busy days.

💡 Save this post so you’ll never be stuck wondering what to snack on again.

01/10/2025

💪 𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞’𝐬 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐭𝐡𝐞𝐬𝐞 𝐝𝐚𝐲𝐬… but did you know most people aren’t getting enough fibre?

And here’s the thing 👇
Fibre is just as important — not only for your gut but also for your heart and your waistline.

✨ Fibre helps reduce LDL (bad) cholesterol, balances blood sugars, keeps you fuller for longer, and supports weight loss by curbing cravings and preventing overeating.
So how does it lower cholesterol? 🤔

👉 Soluble fibre (from oats, beans, lentils, and fruit) forms a gel in the gut that traps cholesterol and bile acids. Instead of being reabsorbed, your body flushes them out — naturally lowering cholesterol levels.

Here are the highest fibre foods per 100g 🥦🥔🍓 — perfect additions to your meals if you want to protect your heart and lose weight sustainably.

💡 Tip: Aim for 25–30g fibre per day from fruits, veggies, legumes & wholegrains — it’s easier than you think once you prioritise it!

👉 Save this list & tell me — are you more focused on your protein or your fibre right now?

29/09/2025

❌ 𝐓𝐡𝐢𝐧𝐤 𝐲𝐨𝐮 𝐜𝐚𝐧’𝐭 𝐞𝐚𝐭 𝐍𝐚𝐧𝐝𝐨’𝐬 𝐨𝐧 𝐚 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐩𝐥𝐚𝐧? 𝐓𝐡𝐢𝐧𝐤 𝐚𝐠𝐚𝐢𝐧.

Most people grab the classic combo—chicken, deep-fried chips, creamy coleslaw—and end up with 900–1100 kcal before they even finish.

Here’s the truth: eating out is part of real life — business lunches, catch-ups with friends, weekend socials.

Weight loss isn’t about avoiding restaurants; it’s about having a strategy, not restriction.

Smarter Nando’s choices:

✅ Swap deep-fried chips for a side salad or corn

✅ Choose grilled chicken over crispy

✅ Go light on creamy sauces and dressings

With the right strategy, you can enjoy social meals guilt-free and stay on track with your goals.

✨ I’m all about strategy, not restriction with my clients. The truth is, you can’t stop living life for the sake of weight loss — because that’s not a forever plan. You need a forever plan that fits your lifestyle.

💾 Save this post so you’re ready for your next meal out!

Address

Sunnybank
Brisbane, QLD
4109

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Saturday	9am - 12pm

Telephone

+260763580766

Website

http://www.eatsmartdietetics.com/

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