Feed Your Future Dietetics

Feed Your Future Dietetics Providing individualised, person-centered nutrition advice. I hope this site provides some useful information to make you the healthiest you can be!

Voted one of the best dietitians in Canberra in 2025
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- Neurodivergent affirming
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- Chronic disease I am a Dietitian and Nutritionist with a life goal to make the world a healthier place and improving individuals quality of life through nutrition.

Craving something delicious and crunchy? Chickpeas as a great source of not only fibre to promote healthy gut function b...
11/01/2026

Craving something delicious and crunchy? Chickpeas as a great source of not only fibre to promote healthy gut function but also protein.

Make sure you save this recipe and remember to share with your friends too who are a fan of savoury snacks.


www.feedyourfuturedietetics.com

09/01/2026

I hope Nala knows just how much she means to me.

Did you know that the oat is processed means there is different levels of oat ‘completeness’ and how the oat affects you...
07/01/2026

Did you know that the oat is processed means there is different levels of oat ‘completeness’ and how the oat affects your blood sugar will differ. When the oat is picked in its least processed form after the hull has been removed is called a groat or whole oat. The groats are then processed further and comes out with different varieties:

Quick/Instant Oats
Starting with the variety which is most processed and as a result has a high glycaemic index (GI) at 82 These oats are milled from steel cut oats/groats which have been chopped up into flakes. Be careful with this variety as there are brands which add additional ingredients which may spike your blood sugar further by adding additional sugar. Half a cup of dry instant oats will give you around 627kJ, 3g of total fat, 27g of total carbohydrates, 4g of fibre and 5g of protein.

Rolled Oats
A classic favourite which sits at a medium GI of 57. These are groats which are steamed and then finally rolled to produce flakes. Half a cup will give your body around 795kJ, 7g of protein, 3.5g of fat, 32g of total carbohydrate and 5g of fibre.

Steel cut oats
These are simply groats which have been cut into smaller flakes and sit at the lowest GI of 42-52. Scottish oats differ simply that they are stone ground rather than cut using a blade. These oats work perfectly in salads, soups or pilaffs as a replacement for pearl barley. Half a cup of steel cut oats will give you 1422kJ, 6 g fat, 58g of total carbohydrate, 10g of fibre, 14g of protein.

All oats are a source of soluble fibre which can help maintain healthy cholesterol levels by binding to the cholesterol in your body and dragging it out. Also, B vitamins essential to create energy from the food you eat, vitamin E a fat-soluble vitamin and acts as an antioxidant, iron needed to help transport oxygen around your body and zinc needed for immune support. The amount of these vitamins and fibre decreases with the processing of the oat.

If you add milk or any other ingredient like nuts and seeds or fruit to your breakfast or smoothie this will affect how the meal or snack will affect your blood sugar so it’s important to look at the whole composition of the meal.

GLP-1 receptor agonists, sometimes called “GLP-1 drugs,” have become widely used for managing type 2 diabetes, appetite ...
05/01/2026

GLP-1 receptor agonists, sometimes called “GLP-1 drugs,” have become widely used for managing type 2 diabetes, appetite regulation, and supporting weight management. They work by mimicking a hormone in your gut called glucagon-like peptide-1 (GLP-1), which helps regulate blood sugar, slows gastric emptying, and can reduce appetite. For many people, these medications have been a valuable tool to support metabolic health and lifestyle goals.

But what happens when someone stops taking a GLP-1 drug? It’s a common question, and it’s important to separate short-term effects from long-term, lasting changes. Understanding how your body responds can help you plan for a smooth transition, maintain progress, and continue supporting your health in practical ways.

HOW GLP-1 DRUGS WORK IN THE BODY

GLP-1 drugs work on several fronts:

Slowing the emptying of your stomach, which increases feelings of fullness
Reducing appetite through actions on the brain
Supporting insulin release and helping keep blood sugar stable
These effects make it easier for some people to reduce caloric intake, manage cravings, and improve blood sugar control. While the drugs themselves influence appetite and metabolism while in the system, they do not permanently “reprogram” the body.

WHAT HAPPENS AFTER STOPPING GLP-1 DRUGS?

Once the medication is stopped, the physiological effects gradually reduce. The stomach empties at its normal rate again, appetite hormones return to baseline, and insulin and blood sugar responses return to pre-treatment patterns. This can result in:

Increased hunger or appetite
Faster gastric emptying
Potential weight regain if prior eating habits are resumed
Changes in blood sugar control for those using GLP-1 for diabetes management
It’s important to note that these changes are not “damage” — they reflect the body returning to its usual state. How quickly these effects occur can vary from person to person.

Full blog ➡️ https://feedyourfuturedietetics.com/nutrition/what-happens-when-you-stop-glp-1-drugs-understanding-the-effects-on-your-body/

Reflux, often referred to as acid reflux or gastro-oesophageal reflux, is a common condition that can significantly affe...
03/01/2026

Reflux, often referred to as acid reflux or gastro-oesophageal reflux, is a common condition that can significantly affect comfort, sleep, and quality of life. Symptoms such as heartburn, chest discomfort, regurgitation, nausea, throat irritation, or a persistent cough can be frustrating and sometimes worrying. While reflux is common, it is not something you simply have to “put up with”.

Understanding what reflux is and how everyday habits — including eating patterns, food choices, and timing — affect symptoms can help you manage it more effectively and comfortably.

WHAT IS REFLUX?

Reflux occurs when stomach contents, including acid, move back up into the oesophagus. This happens when the lower oesophageal sphincter (LOS), a ring of muscle that normally keeps stomach contents down, relaxes or doesn’t close properly.

The lining of the oesophagus is not designed to handle acid exposure, which is why reflux can cause a burning sensation, pain, or irritation. Symptoms can vary widely between individuals and may occur during the day, at night, or after meals.

Reflux can range from occasional discomfort to more persistent symptoms that interfere with eating, sleeping, and daily activities.

WHY REFLUX HAPPENS

Reflux is rarely caused by a single factor. Instead, it is usually influenced by a combination of:

Meal size and timing
Types of foods eaten
Body position after eating
Stress levels
Sleep patterns
Large meals, eating quickly, lying down soon after eating, and certain foods can increase pressure in the stomach or relax the lower oesophageal sphincter, making reflux more likely.

THE ROLE OF FOOD IN REFLUX SYMPTOMS

Food does not cause reflux in the same way for everyone. Some people have very clear triggers, while others notice symptoms only when several factors overlap.

Common foods that may worsen reflux symptoms include:

Fatty or fried foods
Large amounts of chocolate
Peppermint
Coffee and strong tea
Alcohol
Tomato-based sauces
Citrus fruits
Spicy foods

Full blog ➡️ https://feedyourfuturedietetics.com/nutrition/reflux-explained-whats-really-going-on-and-how-food-choices-can-help/

Nala has some important information to share:For people with ADHD, eating well can feel far more complicated than it sou...
30/12/2025

Nala has some important information to share:

For people with ADHD, eating well can feel far more complicated than it sounds. It’s not a lack of knowledge or motivation — it’s the combination of executive functioning challenges, time blindness, fluctuating appetite, sensory sensitivities, and decision fatigue. When food feels hard, nutrition is often the first thing to slide, even though it plays a key role in energy, focus, mood, and overall wellbeing.

The goal is not perfect meals or rigid routines. It’s about building simple, repeatable systems that support nourishment — including regular intake of fruit and vegetables, which are essential for both physical health and brain function. With the right strategies, eating can become easier, more consistent, and far less mentally demanding.

WHY EATING CAN FEEL HARD WITH ADHD

Many people with ADHD experience:

Forgetting to eat until they are extremely hungry
Losing interest in food halfway through a meal
Feeling overwhelmed by planning, shopping, or cooking
Difficulty deciding what to eat
Strong sensory preferences or aversions
Low appetite during the day with increased hunger later
These challenges are neurological, not personal failings. Nutrition strategies need to work with these realities, not against them.

SHIFT THE GOAL: NOURISHMENT OVER PERFECTION

For ADHD brains, “good enough” nutrition is far more effective than aiming for ideal or perfectly balanced meals. A meal that includes key nutrients and is eaten consistently will always be more beneficial than a perfectly optimised option that feels too hard to prepare.

Importantly, fruit and vegetables are not optional — they provide fibre, vitamins, minerals, and plant compounds that support gut health, brain function, and long-term wellbeing. The focus is on making them accessible, not perfect.

BUILD SIMPLE “FORMULA MEALS” (INCLUDING PRODUCE)

Instead of relying on recipes, think in simple building blocks:

A carbohydrate for energy
A protein for fullness and focus
A fat for satisfaction
Fruit and/or vegetables for wellbeing and health

Full blog ➡️. https://feedyourfuturedietetics.com/nutrition/eating-with-adhd-making-nutrition-easier-without-the-overwhelm/

For people with ADHD, eating well can feel far more complicated than it sounds. It’s not a lack of knowledge or motivati...
28/12/2025

For people with ADHD, eating well can feel far more complicated than it sounds. It’s not a lack of knowledge or motivation — it’s the combination of executive functioning challenges, time blindness, fluctuating appetite, sensory sensitivities, and decision fatigue. When food feels hard, nutrition is often the first thing to slide, even though it plays a key role in energy, focus, mood, and overall wellbeing.

The goal is not perfect meals or rigid routines. It’s about building simple, repeatable systems that support nourishment — including regular intake of fruit and vegetables, which are essential for both physical health and brain function. With the right strategies, eating can become easier, more consistent, and far less mentally demanding.

WHY EATING CAN FEEL HARD WITH ADHD

Many people with ADHD experience:

Forgetting to eat until they are extremely hungry
Losing interest in food halfway through a meal
Feeling overwhelmed by planning, shopping, or cooking
Difficulty deciding what to eat
Strong sensory preferences or aversions
Low appetite during the day with increased hunger later
These challenges are neurological, not personal failings. Nutrition strategies need to work with these realities, not against them.

SHIFT THE GOAL: NOURISHMENT OVER PERFECTION

For ADHD brains, “good enough” nutrition is far more effective than aiming for ideal or perfectly balanced meals. A meal that includes key nutrients and is eaten consistently will always be more beneficial than a perfectly optimised option that feels too hard to prepare.

Importantly, fruit and vegetables are not optional — they provide fibre, vitamins, minerals, and plant compounds that support gut health, brain function, and long-term wellbeing. The focus is on making them accessible, not perfect.

BUILD SIMPLE “FORMULA MEALS” (INCLUDING PRODUCE)

Instead of relying on recipes, think in simple building blocks:

A carbohydrate for energy
A protein for fullness and focus
A fat for satisfaction
Fruit and/or vegetables for wellbeing and health

Full blog ➡️ https://feedyourfuturedietetics.com/nutrition/eating-with-adhd-making-nutrition-easier-without-the-overwhelm/

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