https://www.kyndnutritionco.com.au/

Kynd Nutrition Co, Gold Coast (2025)

01/06/2025

Let’s talk IRON during pregnancy 💪🍼 (coming from a third-trimester mama who’s currently anaemic 🙋🏼‍♀️)

Yep, even as a prenatal dietitian, I’m navigating low iron right now and trust me, it’s no joke! Here’s why this nutrient is SO important during pregnancy: 👇

⚡ It helps carry oxygen to your baby ⚡ Supports their growth + development ⚡ Helps prevent tiredness, anaemia, and complications like low birth weight or preterm birth

Your iron needs go way up as pregnancy progresses, especially in the last 10 weeks when baby starts building their own iron stores for those first 6 months of life! 🧡

Some of my go-to iron tips (and what I’m doing myself right now):

🥩 Eat iron-rich foods: red meat, spinach, lentils, beans, poultry, oats, dried apricots. It’s steak in my household tonight.  🍊 Pair with vitamin C (like oranges, capsicum) to boost absorption. ☕ Avoid coffee/tea with meals (they block iron!) 💊 Sometimes food isn’t enough—I’m currently taking a supplement, and that’s okay!

Every pregnancy is unique. If you’re feeling out of breath and tired like me or wondering if you’re getting enough iron, I offer both 1-1 express prenatal supplementation and pregnancy nutrition consultations to guide you with a tailored approach.

You’ve got this, mama 💕 and if you need support, I’m right here with you.

28/05/2025

PCOS & Insulin Resistance: Why Balanced Blood Sugar Matters 🩸

If you’re navigating life with PCOS, you’ve probably heard the term insulin resistance and there’s a good reason why 👇🏻

Insulin resistance (IR) occurs when the body struggles to use insulin effectively, leading to higher blood sugar and insulin levels. Over time, IR can lead to increased cravings, inflammation, oxidative stress whilst making managing weight and symptoms more difficult. IR also impacts the production progesterone and luteinising hormone - Two key hormones essential for conception.

But here’s the empowering part: what you eat can make a huge difference.

💡 The key? Steady blood sugar levels.

1. Opting for low glycemic index (GI) carbohydrates where able. Low GI carbohydrates increase blood sugar levels more slowly.
2. Avoid skipping meals, instead spread your intake of carbohydrates throughout the day.
3. Carbohydrate portions do matter, but the ‘right’ portion looks different for every woman.
4. Adding protein, healthy fats, and fiber to your meal can help slow down the absorption of sugar into your bloodstream. This can be a particularly useful strategy if you are consuming a meal with high GI (quick digesting) carbohydrates.

Here’s how I like to build a PCOS-friendly, blood sugar-balancing meal:

✅ Low GI carbs (like oats, wholegrain bread or quinoa) ✅ Protein (like eggs, greek yogurt, tofu, legumes) ✅ Healthy fats (like avocado, olive oil, nuts, seeds) ✅ Fiber (leafy greens, non-starchy vegetables, fruit)

📣 Small changes, big impact. Balancing your plate = balancing your blood sugars. You’re not alone in your PCOS journey. Reach out for a consult. I’d love to support you.

23/05/2025

Who says postpartum snacks have to be boring? 🥱 Not on my watch! 💁‍♀️🍳

It’s a frittata fiesta over here;

✅ One handed
✅ Packed with goodness
✅ Freezer friendly

👉🏻 Also approved by tiny lunchbox critics and snack-happy spouses.

👉🏻 This weeks in my household are we are opting for roasted pumpkin & feta and sun-dried tomato, basil, parmesan.

Which one’s calling your name? 👀💬

21/05/2025

You’re one of a kind. Your diet should be too. 💃

09/05/2025

Healing from a c-section? Prioritise these key nutrients to support your recovery. 🥝
 As a dietitian, I see just how important nutrition is after birth—especially after a c-section, which is major abdominal surgery. The right foods can support healing, reduce inflammation, and help you feel more like you again.

Some key nutrients to focus on:
 🥩 Iron & protein – for red blood cell production and tissue repair. 🍊 Vitamin C – supports collagen synthesis and immune health. 🐟 Omega-3s – help to reduce inflammation and support mood. 🍞 Wholegrains & fibre – promote healthy digestion (especially after pain relief meds). 🦠 Probiotics – help restore gut balance post-antibiotics. 💪 Collagen – aids wound healing and skin repair.

Nourishing your body is one of the most powerful things you can do in this season 💛

👉 Save this post or send it to a mama who’s recovering from a c-section.

07/05/2025

Chocolate Crisp Protein Bars 🍫

Whether you’re currently pregnant, or nourishing yourself postpartum, this recipe ticks all the boxes 👇🏻

✅ Whole food based = packed full of key nutrients such as fibre, iron, folate, magnesium and antioxidants.

✅ Satisfying and full of protein, and healthy fats—fuel for growing a baby and sustaining milk supply.

✅ Freezer friendly!

✅ The perfect one handed snack.

This recipe is more than a snack—it’s a nourishing act of self-care. Want the full recipe? Click the link in bio / comment “RECIPE” and I’ll send it your way!

With love,
Ally

30/04/2025

🌸 Let’s talk about weight gain during pregnancy 🌸

First things first: Gaining weight is totally normal, healthy, and necessary when you’re growing a little one! Your body is doing incredible things — building a blood supply, growing the placenta, supporting your baby’s growth, and getting ready for breastfeeding.

Here’s a quick look at where weight gained during pregnancy actually goes 👇🏻

Baby: ~3-4kg
Placenta: ~0.5kg
Amniotic fluid: ~1-2kg
Breast tissue: ~0.5-1kg
Blood volume: ~1.2-1.5kg
Fat stores (for breastfeeding): ~2.5-3.5kg
Uterus: ~1kg

Watching your body change during pregnancy can feel overwhelming, while beautiful and essential, it can also be a lot to process — especially when you’re adjusting to new curves, shapes, and sizes.

Every pregnancy is unique - some weeks you might gain a little more, some a little less — trust that your body is doing exactly what it needs to do for your baby to thrive.

Lastly, be gentle with yourself, embrace the changes. Your body is doing amazing things, and every part of this journey is a sign of your strength, resilience, and love for your growing baby 🩷

💬 save this post or share it with a friend who could use a reminder: your body is doing exactly what it needs to do.

28/04/2025

Hydration during pregnancy is super important because your body is doing so much extra work! 💧

Here’s why 👇🏻

* Supports increased blood volume: Your blood volume goes up by almost 50% during pregnancy to support you and your baby. More fluids = better circulation.

* Builds amniotic fluid: Water is a key part of the amniotic fluid that protects and cushions your baby.

* Helps nutrients circulate: Staying hydrated helps transport essential nutrients through the placenta to your baby.

* Prevents constipation: Digestion slows down in pregnancy (thanks, hormones!), and water keeps things moving.

* Reduces swelling: Good hydration helps manage fluid balance and can minimise puffiness and swelling.

Hyperemesis Gravidarum (HG), nausea, food aversions, and fatigue can make it tricky to drink enough — but your body (and baby!) needs those fluids.💧

If plain water feels tough, here are six nourishing foods and drinks to help keep you and baby hydrated! 💕
 🥣 Bone broth and soups (Perfect for the cooler month, bonus: minerals & collagen!) 🥛 Milk is not only a great source of protein and calcium but full cream milk is rich in iodine, sodium and potassium. 🥥 Coconut water is rich in electrolytes like potassium and magnesium 🍉 Watery fruits and juices like watermelon and oranges are not only hydrating but rich in vitamin C  
Save this for your pregnancy journey or share it with someone who’s growing a little one ❤️

11/04/2025

First trimester nutrition hacks 💫 
Growing a baby is HARD!— and nausea, food aversions, and fatigue can make eating well a challenge. Swipe for simple, realistic tips to nourish yourself in the first trimester 💛

👉 Can’t even look at your prenatal without gagging? Book a supplement consult — we’ll find one that doesn’t ruin your day. Link in bio ✨

20/03/2025

Mediterranean Baked Beans 🌿🍅

A warm, hearty, and nutritious meal packed with Mediterranean flavours! Perfect for a cozy breakfast or lunch. Here’s how to make it:
Ingredients:
* 1 onion, diced
* 2 gloves of garlic, diced
* 1 can of diced tomatoes
* 1 can of cannellini beans (thoroughly rinsed)
* 2 tablespoons tomato paste
* A large handful of mushrooms, sliced
* 1/2 capsicum, chopped
* A handful of fresh spinach
* Salt & pepper to taste
* 1/2 cup vegetable stock or bone broth (I like )
* 1-2 tbS Italian seasoning or fresh herbs
* Chilli flakes (optional)
Instructions:
1. In a preheated pan, sauté the onion and garlic until brown.
2. Add mushrooms and capsicum until softened.
3. Add in the canned tomatoes, rinsed cannellini beans, vegetable stock, salt, pepper, and Italian seasoning. Stir to combine.
4. Let it simmer for 5-10 minutes, allowing the flavours to blend. Stir through spinach.
5. Serve warm and enjoy this Mediterranean-inspired comfort food with a side of eggs or tofu & crusty sourdough! 🍽️

Feel free to add your favourite toppings like feta, avocado, olives, or fresh herbs for an extra Mediterranean twist!

17/03/2025

🌿 Nourish Your Mornings: Endometriosis-Friendly Breakfasts 🍽️

Starting your day with anti-inflammatory, nutrient-rich meals can make all the difference when managing endometriosis. Here are 6 nourishing breakfast ideas to fuel your body and support symptoms like painful periods:

🥑 Turmeric Tofu Scramble – Packed with plant-based protein & anti-inflammatory turmeric ✨ 🍳 Mediterranean Frittata – A gut-loving mix of eggs, spinach & feta to reduce inflammation 🥬 🥯 Egg & Salmon Wholegrain Bagel – Omega-3s & Vitamin D to reduce inflammation & pelvic pain 💛 🍓 Berry Tango Smoothie – A refreshing blend of antioxidants & gut-loving fiber 🍹 🍞 Savory Beans on Toast – Fiber + protein to feed those good gut bugs & remove excess estrogen from the body 🌿 🍫 Chocolate Walnut Oats – Magnesium-rich cacao helps to relieve painful menstrual cramps 🤎

💡 Which one would you try first? Let me know in the comments! 👇💬

12/03/2025

March is Endometriosis awareness month! 🩷

In Australia, endometriosis affects 1 in 7 women (Endometriosis Australia, 2023). Women with endometriosis often feel unheard, dismissed or told painful periods are normal.

Your voices matter and together we can help to spread awareness, conversation and ultimately better care.

Whilst there is currently no cure for endometriosis, there are lifestyle interventions that can significantly improve your symptoms. Diet being one of those interventions. Stay tuned over the next few weeks as we learn more about how diet can help manage endometriosis related symptoms.

If you’d like personalised nutrition support, book a endometriosis nutrition consultation today. Link in bio ✨

Kynd Nutrition Co

01/06/2025

28/05/2025

23/05/2025

21/05/2025

09/05/2025

07/05/2025

30/04/2025

28/04/2025

11/04/2025

20/03/2025

17/03/2025

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