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
- Eating disorder informed Dietitian
- Sports
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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.

Did you know that for the general population it is recommended you only have a teaspoon of salt over the entire day for ...
17/04/2026

Did you know that for the general population it is recommended you only have a teaspoon of salt over the entire day for health? You may also be surprised to know that around 75% of this salt comes from processed foods like breads, cereals and sauces. If you are not aware of the reason why this can be a problem for your health excess salt in your diet can increase your risk of heart attack by increasing the stress in your blood vessels and increasing your blood pressure. Too much sodium in your diet can also put you at greater risk of stomach cancer and possibly osteoporosis and kidney stones.

An easy way to help reduce the salt in your diet while keeping the flavour is to choose herbs and spices over salt. Herbs and spices are miracle workers for helping improve the taste of foods. On top of this each herb and spice have additional health benefits which add even more bonus points.

Try adding some basil and chilli to your eggs or some turmeric to your vegetables. Experimenting with different varieties is key and you can find combinations which work with your taste preferences.

Balsamic vinegar has around 23mg/100g salt so there is some in this dressing but very minimal amounts.

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If you’ve been told you have high cholesterol, it’s easy to feel like all cholesterol is something to avoid. In reality,...
13/04/2026

If you’ve been told you have high cholesterol, it’s easy to feel like all cholesterol is something to avoid. In reality, your body actually needs cholesterol to function well.

Cholesterol plays important roles in:

Building cell membranes
Producing vitamin D
Making bile acids to help digest fats
Supporting hormone production
The issue isn’t cholesterol itself — it’s having too much of the wrong types.

Low-density lipoprotein (LDL) cholesterol and high triglycerides can build up in your blood vessels over time, increasing the risk of heart attack and stroke. High-density lipoprotein (HDL) cholesterol, on the other hand, helps remove excess cholesterol from the bloodstream.

The goal is not to eliminate cholesterol, but to create a healthy balance.

SIMPLE FOOD SWAPS TO SUPPORT HEALTHY CHOLESTEROL

Improving your cholesterol doesn’t mean giving up the foods you enjoy. Small, consistent swaps can make a big difference.

1. SWAP COCONUT OIL FOR EXTRA VIRGIN OLIVE OIL

Fat is still an important part of a healthy diet — it’s the type that matters.

Coconut oil is extremely high in saturated fat — even more than butter — which can raise LDL cholesterol. Extra virgin olive oil is rich in monounsaturated fats, which support heart health and can help improve cholesterol levels.

2. SWAP REFINED CEREALS FOR OATS OR PLANT STEROL WEET-BIX

Refined carbohydrates can raise triglyceride levels.

Oats contain soluble fibre called beta-glucan, which helps remove cholesterol from the body. Plant sterol-enriched cereals can also help reduce LDL cholesterol by limiting how much is absorbed.

3. SWAP BUTTER FOR AVOCADO OR PLANT STEROL MARGARINE

Butter is another source of saturated fat.

Avocado provides healthy fats that support heart health. If avocado isn’t your preference, plant sterol margarine is a practical alternative. Like all fats, portion size still matters.

4. SWAP A DONUT FOR A HANDFUL OF NUTS

Highly processed foods high in sugar and trans fats can negatively impact cholesterol.

Nuts contain healthy fats, fibre, and plant compounds that support…

Full blog here : https://feedyourfuturedietetics.com/nutrition/easy-swaps-to-promote-healthy-cholesterol-levels/

In a typical Western Diet, there is not enough omega-3 fat found in foods like seafood and too much omega-6 fat with a r...
11/04/2026

In a typical Western Diet, there is not enough omega-3 fat found in foods like seafood and too much omega-6 fat with a ratio usually sitting at 1:13, a ratio found with those who have diabetes. A healthy balance for your optimal health should be a ratio of 1:1 or 2:1.

It appears that too high omega 6 and saturated fats influence different enzymes or factors which are catalysts for biochemical reactions that promote the development of diabetes. In addition, saturated fat, and an imbalanced ration of omega-6 fat to omega-3 fat reduces the ability of your cells to take in insulin. This leaves more insulin present in your blood leading to insulin resistance and eventually diabetes.

When you your produces , eating both keeps us alive and ultimately is one factor which ends your life. When seafood is included as a part of your meal the amount of inflammation which is linked to insulin resistance is less. Even better news is the impact on your body continues to when you are fasting, so your insulin sensitivity is maintained at a healthier level between meals.

When you include fatty fish like salmon, sardines, and trout the amount of the hormone which signals increased sensitivity to insulin called adiponectin increases. On top of this when main protein was from meat instead of seafood this increased an inflammatory marker in your body called C-reactive protein.

One important factor in being a healthy weight is for your hunger hormones to provide you the feedback to allow you to feel full. Research has shown that omega-3 fat can reduce your feelings of hunger and increase satiety levels for a longer period. It was found that those who regularly consumed more polyunsaturated fat in their diet like seafood and less saturated fat had lower levels of the hunger hormone ghrelin. In addition to this the satiety hormone peptide YY was significantly increased.

is a source of potassium which is a mineral which plays many important roles in keeping your body functioning optimally. Potassium is an electrolyte and consequently helps maintain a healthy fluid volume. Aim for 100g of seafood 2-3 times a week.

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10/04/2026

Follower question: Do I need to quit sugar?

Note: everyone is different and sugar has its place in performance for athletes. This is why it’s important to seek individualized support.



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Nala wants to share some important information:If you’ve ever supported a neurodivergent child, teen, or adult, you may ...
07/04/2026

Nala wants to share some important information:

If you’ve ever supported a neurodivergent child, teen, or adult, you may have noticed a strong preference for foods like plain pasta, bread, crackers, chips, or nuggets — often described as “beige foods.”

This is a common experience, and importantly, it’s not about being “fussy” or “difficult.” There are real, valid reasons behind these preferences.

IT OFTEN COMES DOWN TO SENSORY PROCESSING

Many neurodivergent individuals experience the world differently through their senses. This can include heightened sensitivity to:

Texture (e.g. crunchy vs soft vs mixed textures)
Taste (especially strong, bitter, or unfamiliar flavours)
Smell
Temperature
Appearance of food
“Beige foods” tend to feel safer because they are:

Predictable
Consistent in texture and flavour
Mild tasting
Visually simple
For someone who finds sensory input overwhelming, these foods can reduce stress and make eating feel manageable.

PREDICTABILITY CREATES SAFETY

Food is not just about nutrition — it’s also about feeling safe.

Beige foods are often:

The same every time
Easy to recognise
Low risk in terms of unexpected textures or flavours
This predictability can be especially important for individuals who thrive on routine or find change challenging.

FOOD IS A LEARNT SKILL

One of the most important things to understand is that eating is not purely instinctive — it is a learnt skill.

Skills involved in eating include:

Tolerating different textures
Managing sensory input
Trying new foods
Building familiarity and trust with food
For neurodivergent individuals, these skills may take more time, repetition, and the right support to develop — and that’s okay.

IT’S NOT ABOUT FORCING CHANGE

Pressuring someone to “just try it” or removing preferred foods can often:

Increase anxiety around food
Reduce overall intake
Damage trust at mealtimes
Instead, a supportive approach focuses on…

Full blog here:

https://feedyourfuturedietetics.com/nutrition/why-do-some-neurodivergent-people-prefer-beige-foods/

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