Feed Your Future Dietetics

Feed Your Future Dietetics Providing individualised, person-centred nutrition advice.
- Neurodivergent affirming

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. I hope this site provides some useful information to make you the healthiest you can be!

If someone asked you whether stress was best managed with supplements or whole foods, you might instinctively say supple...
18/11/2025

If someone asked you whether stress was best managed with supplements or whole foods, you might instinctively say supplements. You may be pleasantly surprised to learn that while supplements can help, everyday foods—especially functional foods—often have a more meaningful and long-lasting impact. Just like comparing pizza to cereal, the answer depends entirely on the ingredients and what your body actually needs.

When it comes to supporting your stress response, focus, memory and gut-brain health, adaptogens, nootropics and gut-nourishing foods can all play a role. You don’t have to choose one category or overhaul your diet. Instead, you can alternate, combine, and personalise these foods throughout the week for powerful benefits.

Below is a practical guide to three major functional food groups and how to include them in meals you already enjoy.

ADAPTOGENS: THE STRESS-BALANCING POWERHOUSES

Adaptogens are compounds found in certain plants that help your body adapt to physical, emotional or environmental stress. They support the stress response system, especially the adrenal glands, and work best when used consistently rather than in short bursts.

HOW TO CHOOSE ADAPTOGEN PRODUCTS

Just like selecting cereal or tomato paste with the right nutrition profile, choosing adaptogens is about checking the ingredients label:

Look for minimal added sugar.
Choose products with one main active ingredient rather than blends with unnecessary fillers.

NOOTROPICS: FEEDING FOCUS AND COGNITIVE PERFORMANCE

Nootropics are foods and compounds that support the brain’s ability to think, learn, remember and stay alert. You may be surprised to know that many nootropic foods are already in your pantry.

Full blog can be found in the link in my bio or here ➡️

https://feedyourfuturedietetics.com/nutrition/functional-foods-for-everyday-stress-adaptogens-nootropics-and-your-gut/
Avoid products that make extreme therapeutic claims.
Adaptogens should complement, not replace, balanced nutrition, movement and sleep.

Potatoes often get a bad rap — blamed for weight gain, blood sugar spikes, or being “just empty carbs.” But the truth is...
16/11/2025

Potatoes often get a bad rap — blamed for weight gain, blood sugar spikes, or being “just empty carbs.” But the truth is, potatoes are a nutrient-rich, affordable, and versatile whole food that can absolutely be part of a healthy, balanced diet.

Whether you’re looking for simple, satisfying meals or ways to add more nutrients to your day, potatoes are a practical and delicious option. In fact, 75g or a medium potato counts as one serve of vegetables, helping you meet your daily intake recommendations — something most Australians struggle with. Research shows that more than 90% of Australians do not meet the recommended daily serves of vegetables, making simple additions like a potato an easy way to boost intake.

POTATOES: NUTRITION POWERHOUSE IN DISGUISE

A medium potato (about 150g) offers:

Carbohydrates: 26–30g for energy
Protein: 3g, which complements other protein foods
Fibre: 3–4g (especially with skin on), supporting gut health and satiety
Vitamin C: Around 45% of your daily requirement
Potassium: Around 620mg, which supports blood pressure, muscle, and nerve function
B vitamins: Including B6, important for energy metabolism
Phytonutrients and antioxidants: Mostly in the skin and coloured varieties, contributing to overall health
Gut health benefits: The fibre in potatoes feeds beneficial gut bacteria, supporting a healthy microbiome. Additionally, cooling cooked potatoes increases resistant starch, a type of prebiotic fibre that is slowly digested and helps promote gut health. This can improve bowel regularity, support immunity, and even help regulate blood sugar.

Fun fact: Potatoes have more potassium per gram than a banana — and they’re a cost-effective way to boost vegetable intake.

Full blog on the mighty potato 🥔 can be found in the link to my blog in the bio and here ➡️

https://feedyourfuturedietetics.com/nutrition/why-potatoes-deserve-a-comeback-busting-the-myths-around-this-underrated-nutrient-hero/

Here is an swap to add an additional vegetable to your potato mash as well!Remember to save this post for later and feel...
14/11/2025

Here is an swap to add an additional vegetable to your potato mash as well!

Remember to save this post for later and feel free to share with your friends.😀

www.feedyourfuturedietetics.com

Nala the ‘dog-seal’ 😅 wants to tell you about mushrooms 🍄‍🟫 Mushrooms often get overlooked in the produce aisle, but the...
12/11/2025

Nala the ‘dog-seal’ 😅 wants to tell you about mushrooms 🍄‍🟫

Mushrooms often get overlooked in the produce aisle, but these fungi are nutritional powerhouses that deserve a place on your plate. Beyond their earthy flavour and versatility, mushrooms are packed with vitamins, minerals, antioxidants, and bioactive compounds that support immunity, gut health, and overall wellbeing. Recent research also suggests that regular mushroom consumption may be associated with a reduced risk of certain cancers — particularly breast cancer — providing another compelling reason to include them in your diet.

Whether you enjoy them fresh, sautéed, roasted, or added to soups and stews, mushrooms are an affordable, low‑calorie, and nutrient‑dense food. They can be incorporated into almost any meal, making it easier to meet your vegetable intake while adding flavour and texture.

Nutrition Benefits of Mushrooms

Mushrooms provide an impressive range of nutrients, including:

B vitamins (B2, B3, B5) – support energy production and brain health
Vitamin D (especially if exposed to sunlight) – important for bone health and immunity
Selenium – a powerful antioxidant that protects cells from damage
Potassium – supports blood pressure regulation and muscle function
Copper and Zinc – essential for immune function and collagen production
Dietary fibre – including prebiotic-type fibres that support gut health
Mushrooms also contain unique antioxidants such as ergothioneine and glutathione, which help reduce oxidative stress in the body. Some studies suggest that regular mushroom consumption may support heart health, enhance immunity, and contribute to healthy weight management.

Full blog can be found here and the link to my blog can all be found in my bio above 👆🏻

https://feedyourfuturedietetics.com/nutrition/why-mushrooms-are-a-true-superfood/

Some days, even the idea of cooking feels impossible. The fridge might be full, but the energy to plan, prepare, and cle...
10/11/2025

Some days, even the idea of cooking feels impossible. The fridge might be full, but the energy to plan, prepare, and clean up just isn’t there. For many neurodivergent adults and teens, this isn’t laziness — it’s executive function burnout.

When sensory overload, fatigue, or decision paralysis hit, eating can quickly shift from “something I do” to “something I can’t face.” But your body still deserves nourishment, even when your brain says, “not today.”

This post shares realistic, balanced meals for low-energy days that still give your body what it needs — a wholegrain, a lean protein or alternative, and some fruit or vegetables. Because balanced eating for neurodivergent people doesn’t have to mean complicated cooking.

💡 WHY BALANCE MATTERS (EVEN ON LOW-ENERGY DAYS)

Each food group plays an important role in supporting your mental and physical health:

Wholegrains provide steady energy and support mood and focus.
Lean proteins or dairy alternatives help maintain muscle, hormones, and immune health.
Fruits and vegetables provide vitamins, fibre, and antioxidants for brain and gut wellbeing.
When energy is low, it’s not about perfection — it’s about meeting your needs in a way that’s doable, kind, and flexible. Even simple, packaged, or pre-prepared foods can still make a huge difference.

Full blog link here and link to blog in bio above 👆🏻

https://feedyourfuturedietetics.com/nutrition/eating-well-when-you-have-no-energy-easy-balanced-meals-for-neurodivergent-people/

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