Nourish To Thrive Family Nutrition

02/05/2026

Thought for the week 🙂

30/04/2026

Plant-based milk alternatives have become increasingly popular over the past few years but are they healthy and which ones are best?

Soy, almond, oat, and rice milk are all plant-based alternatives to cow's milk. While they serve as substitutes for people who are lactose intolerant, have dairy allergies, or follow a vegan lifestyle, there are some key differences among them in terms of taste, nutritional content, and production methods.

Soy milk
- made from whole soybeans or soy protein isolate mixed with water.
- creamy texture and a slightly nutty taste.
- good source of protein (comparable to cow's milk) and often fortified with calcium, vitamin D, and other nutrients.
- moderate fat content and low in carbohydrates

Almond milk
- made by blending almonds with water and then straining the mixture.
- mild, slightly sweet flavor and thinner consistency compared to cow's milk.
- naturally low in calories but many commercial brands contain added sugars.
- often fortified with calcium, vitamin D, and other nutrients.
- low in protein (compared to cow's milk) but a good source of vitamin E and healthy fats.

Oat milk
- made by soaking oats in water, blending them, and then straining the mixture.
- creamy texture and a slightly sweet, oaty flavor.
- naturally higher in carbohydrates than other milk alternatives but lower in fat and protein.
- some brands may contain added sugar so it is important to check the label
- often fortified with calcium and vitamin D, and is a good source of fibre.

Rice milk
- made by blending milled rice with water and then straining the mixture.
- thin and watery consistency with a slightly sweet taste.
- naturally sweeter than other milk alternatives.
- generally low in fat and protein and often fortified with nutrients, including calcium and vitamin D.

When it comes to choosing a plant-based milk, look for unsweetened products with minimal additives (a short ingredients list is a good sign!).

Nutty Bruce is my favourite brand as their products do not have any thickeners, gums, fillers or preservatives. You can find Nutty Bruce plant-based milks in the fridge section of the major supermarkets. I’ve tried lots of different brands of almond milk in my coffee and Nutty Bruce unsweetened almond milk is the winner for me.

Long-life plant-based milks are a cheaper option but the nutritional composition, taste and additive content varies among brands so make sure you check the ingredients!

29/04/2026

Do you or your child have eczema, skin rashes or hay fever? Is bloating, constipation or diarrhoea a regular occurrence?

If you answered yes to these questions, you may have a dairy intolerance.

There are two main types of dairy reactions:

🥛 Lactose intolerance - inability to digest lactose (a sugar naturally present in milk and dairy products) due to reduced production of the enzyme lactase. This results in undigested lactose in the colon and causes symptoms such as abdominal pain, cramps, bloating, nausea, bowel urgency and diarrhoea.

🧀 Casein sensitivity - an adverse reaction to a protein called casein, which is found in milk and dairy products. Casein intolerance symptoms include gastrointestinal problems (bloating, constipation, abdominal pain and diarrhoea), skin reactions (eczema, hives, itching or rashes), respiratory symptoms (coughing, wheezing and nasal congestion), fatigue, headaches and generalised inflammation.

If you have tried switching to lactose-free dairy and you are still experiencing symptoms, it is possible that you are reacting to casein and may benefit from eliminating all dairy products for 2-3 weeks to see if your symptoms improve.

🔎 Note: Many processed foods contain hidden dairy, for example, biscuits, cakes, breakfast cereals, muesli bars, pancakes/pikelets, bread/burger buns, crumbed/battered foods, soups and quiche.

If you think dairy may be an issue for you or your child, get in touch to book a consultation or free discovery call 😊

22/04/2026

If your child has ADHD, or you do yourself, this one's for you.

There's a common misperception that ADHD is simply a "lack of dopamine", but it's a bit more complicated than that. It's really about how well the brain produces, releases and recycles dopamine, and a lot of kids and adults with ADHD are low in the nutrients their brain needs to do that well.

The nutrients that matter most for dopamine production and regulation are protein, iron, zinc, omega-3s, magnesium and B6, and these are the ones that tend to come up again and again in the research on ADHD.

Medication can be helpful for many people, but I believe it works best when the brain has the right nutritional foundation to support it. And for those who find medication isn't the right fit, nutrition is a really powerful place to start.

One thing I see often in clinic is that the ADHD brain is often running on empty, not because families aren't trying, but because the connection between nutrients and brain chemistry isn't something most people are told about. A child can appear to be eating plenty and still be missing the building blocks their brain needs to produce and regulate dopamine.

It's also not just about what you eat, it's when. Something as simple as getting some protein in at breakfast rather than a carb-heavy snack can make a noticeable difference to focus, mood and energy by mid-morning.

I want to acknowledge that feeding a child with ADHD is not always straightforward. Texture sensitivities, food refusal and appetite suppression from medication are real barriers for a lot of families, and this post is written with all of that in mind. It's not about perfection, it's about finding what works for your family and building from there.

A dopamine-supportive day doesn't need to be complicated. It might look something like this:

👉 Breakfast: some form of protein within an hour of waking, even if it's small.
Examples: a boiled egg, Greek yoghurt, a protein smoothie or high protein toast with peanut butter all work well.

👉 Mid-morning snack: a combination of protein and healthy fat to maintain focus and avoid a crash.
Examples: a small handful of nuts, cheese and wholegrain crackers, or some veggie sticks with hummus.

👉 Lunch: a balanced meal with a good protein source, plenty of vegetables and some complex carbohydrates.
Examples: a wholegrain wrap with turkey and salad, or leftovers from the night before.

👉 Afternoon snack: this is often a prime time for dopamine-seeking behaviour, particularly after school. Having something ready to go that combines protein and slow-releasing carbohydrates can make a big difference.
Examples: a smoothie, boiled eggs, nut butter on apple slices or Greek yoghurt with fruit.

👉 Dinner: a wholefood meal built around quality protein, healthy fats and plenty of vegetables. This is also a good opportunity to include omega-3 rich fish a couple of times a week.

See this week's blog to find out more 💛 (link in comments)

21/04/2026

This is so true - and it’s why I love working with clients who have decided to make their health a priority 🧡

The patients I see truly transform their health don’t all eat the same way or follow the same protocol.

Some go plant-based, some do the opposite. Some exercise every day, some start with a ten minute walk. But they all have one thing in common: they decide they are worth fighting for.

That decision changes everything — how you eat, how you sleep, how you talk to yourself when you slip up, how you respond when life gets hard and the old habits start calling. It’s something quieter and more fundamental than that.

We can debate macros and sleep schedules and the best time to take your supplements. But none of that will stick if somewhere underneath it all, you don’t believe you deserve to feel good.

You can’t heal a body you don’t think is worth healing.

So if you’ve been putting yourself last — telling yourself you’ll start when things slow down, when it’s a new week or month or year, when work settles… I want you to hear this: there is no better time, and you are worth the effort. Right now, exactly as you are.

Let this be your sign. Drop one thing you’re doing for yourself this week in the comments below, I would love to hear from you 👇

15/04/2026

Adolescence is one of the most nutritionally demanding periods of our lives, and yet it's precisely when teenagers start making their own food choices, driven by independence, friends and a very normal desire to do things their own way.

As a nutritionist I'm acutely aware of how much nutrition matters during this stage, but as a mum I also know that my ability to influence my kids' day-to-day food choices is rapidly diminishing. I've made peace with focusing on nourishing them well when they're home, but even that can be a challenge when you're dealing with a picky eater who has very strong opinions about what they will and won't put in their mouth. 🙋‍♀️

What parents may not realise is that puberty places quite different nutritional demands on boys and girls.

For girls, once menstruation begins iron becomes critical. Chronically low iron doesn't just cause fatigue. Because it's essential for dopamine and serotonin synthesis, it can look a lot like depression or anxiety. It's one of the first things worth ruling out if your daughter is struggling with her mental health. Zinc, magnesium and B vitamins are equally important for mood, stress resilience and PMS symptoms, but all three of these nutrients are depleted by stress, poor sleep and processed food (basically all the things that come with the territory in the teenage years).

For boys, testosterone drives rapid muscle development and protein requirements increase significantly. My son would roll his eyes if he knew I was writing this (I may have mentioned it a few times) but it's super important for teenage boys to have protein with each meal - and preferably snacks too. Zinc and magnesium are also critical for growth, recovery, sleep and clear skin.

The modern teenage diet tends to be sufficient in calories but lacking in the vitamins and minerals that actually matter most. Social eating, busy schedules and increasing autonomy over food choices all make it harder for teens to eat in a way that matches their biological needs. And don’t get me started on school canteens (that’s one for another post…).

A few things that actually help:
✅ Focus on adding in nourishing foods rather than restricting, and frame conversations about food choices around energy, skin, mood and performance (things they care about)
✅ Keep easy, nutrient-dense options in the fridge: boiled eggs, nuts, shredded chicken breast, cooked meatballs, bliss balls, fruit, yoghurt
✅ Don't make individual meals a battleground. The overall pattern matters far more than any single food choice

See this week's blog to find out more 💛 (link in comments)

08/04/2026

When it comes to building strong bones in children, most of us follow the advice we grew up with - drink your milk, eat your dairy, make sure you're getting enough calcium. And while calcium is absolutely important, it is only one piece of a much bigger picture.

The truth is that bone health in children depends on a range of nutrients working together, and many children’s diets often fall short in ways that aren’t immediately obvious.

𝐖𝐡𝐲 𝐜𝐡𝐢𝐥𝐝𝐡𝐨𝐨𝐝 𝐢𝐬 𝐭𝐡𝐞 𝐜𝐫𝐢𝐭𝐢𝐜𝐚𝐥 𝐰𝐢𝐧𝐝𝐨𝐰 𝐟𝐨𝐫 𝐛𝐨𝐧𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠

Many people don’t know this, but bones are actually living tissue that is constantly being broken down and rebuilt, and the years between childhood and early adulthood are when the majority of bone mass is laid down. In fact, by the time most young people reach their mid-20s, around 90% of their peak bone mass has already been established.

This matters because the bone density your child builds now will influence their bone health for the rest of their life. Children and teenagers who go through this period without adequate nutritional support may reach adulthood with a lower bone density baseline, which increases their risk of fractures, osteoporosis and other bone-related issues later in life.

The good news is that small consistent changes to what your child eats can make a meaningful difference to their long-term outcomes.

𝐂𝐚𝐥𝐜𝐢𝐮𝐦 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭, 𝐛𝐮𝐭 𝐢𝐭’𝐬 𝐧𝐨𝐭 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐬𝐭𝐨𝐫𝐲

Calcium is the primary structural component of bone and without sufficient calcium, bones cannot mineralise properly and bone density suffers. So yes, calcium matters!

What is not widely known is that calcium needs a team of co-factors to actually reach the bone and do its job. Without adequate vitamin D, magnesium and vitamin K2, much of the calcium your child consumes may not be absorbed effectively or directed to where it is needed most.

Good food sources of calcium include dairy products, leafy green vegetables, tinned salmon with bones, tahini, tofu, edamame and fortified soy or plant-based milks.

One thing worth mentioning here, particularly for parents of toddlers, is that more calcium is not always better. Children who drink excessive amounts of cow's milk - typically more than 500ml per day - are at a higher risk of iron deficiency. Calcium competes with iron for absorption, and a toddler who fills up on milk throughout the day often has less appetite for the iron-rich foods their growing body needs. If your toddler is a big milk drinker and you have noticed they are pale, tired or prone to getting sick, it may be worth having their iron levels checked.

𝐓𝐡𝐞 𝐫𝐨𝐥𝐞 𝐨𝐟 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐢𝐧 𝐛𝐨𝐧𝐞 𝐝𝐞𝐧𝐬𝐢𝐭𝐲

Magnesium is a critical bone-building nutrient that is needed to activate vitamin D, support calcium absorption and regulate the cells responsible for building new bone tissue. Research suggests that up to 50% of bone volume is influenced by magnesium status, but it rarely gets the attention it deserves.

Magnesium is also commonly low in children eating a typical Western diet, particularly those who eat a lot of processed food and not much in the way of vegetables, nuts or wholegrains.

Good food sources of magnesium include nuts and seeds, dark leafy greens, wholegrains, legumes and dark chocolate.

𝐖𝐡𝐲 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐃 𝐚𝐧𝐝 𝐊𝟐 𝐰𝐨𝐫𝐤 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫

I often tell clients to think of Vitamin D and vitamin K2 as a delivery team for calcium. Vitamin D supports the absorption of calcium from food in the digestive tract. Vitamin K2 then directs that calcium into the bones rather than allowing it to accumulate in soft tissue.

These nutrients work most effectively in combination, and a deficiency in either one can undermine calcium's ability to do its job.

In Australia, vitamin D deficiency is more common than many people realise, particularly during the winter months when sun exposure is limited. Children who spend a lot of time indoors, have darker skin tones or live in southern states are particularly at risk of running low.

Vitamin D is found in oily fish, eggs and fortified foods, and is also produced by the skin in response to sunlight. Vitamin K2 is found in fermented foods, egg yolks, butter and some aged cheeses.

𝐏𝐫𝐨𝐭𝐞𝐢𝐧 - 𝐭𝐡𝐞 𝐨𝐯𝐞𝐫𝐥𝐨𝐨𝐤𝐞𝐝 𝐛𝐨𝐧𝐞-𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭

Protein is not something most people associate with bone health, but it definitely deserves a mention. Approximately 50% of bone volume is made up of protein, specifically collagen, which forms the structural framework that minerals like calcium and magnesium build on.

Without adequate protein, that framework is weaker, regardless of how much calcium your child is consuming. Protein is also essential for the production of growth factors that drive bone formation during childhood and adolescence.

Good food sources of protein include eggs, meat, fish, dairy, legumes, soy, nuts and seeds.

𝐊𝐢𝐝-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐦𝐞𝐚𝐥𝐬 𝐚𝐧𝐝 𝐬𝐧𝐚𝐜𝐤𝐬 𝐭𝐡𝐚𝐭 𝐭𝐢𝐜𝐤 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐛𝐨𝐱𝐞𝐬

You don’t need to overhaul your family's meals to get these nutrients into your kids. The key is variety and consistency rather than perfection.

Here are a few simple meal ideas that naturally cover multiple bases:

✅ Cheese and vegetable frittata - calcium from the cheese and eggs, plus protein and vitamin K2

✅ Pasta with a creamy sauce made with milk or cream cheese, hidden spinach and chicken - calcium from the dairy and spinach, protein from the chicken

✅ Homemade pizza on a wholegrain base with cheese, vegetables and a protein topping - calcium from the cheese and magnesium from the wholegrain base

✅ Bean and cheese quesadillas with avocado - calcium from the cheese and beans, magnesium from the beans and avocado

✅ Baked salmon fish cakes with a simple dip - protein, vitamin D and omega-3s in a finger food format that younger children tend to enjoy

Snacks matter too. Bone-boosting snacks include:

​​✅ Cheese and wholegrain crackers — a quick and easy snack rich in calcium and protein

✅ Hummus with vegetable sticks or wholegrain crackers — the tahini in hummus is a surprisingly good source of calcium

✅ A smoothie with fortified milk, banana and a spoonful of peanut butter — a popular snack for children of all ages and rich in calcium, magnesium and protein

✅ Yoghurt with fruit — calcium and protein with natural sweetness

𝐀 𝐧𝐨𝐭𝐞 𝐨𝐧 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬

For most children eating a reasonably varied diet, food sources should be the priority. However, vitamin D supplementation is worth considering for children who have limited sun exposure, particularly through the winter months. If you are concerned that your child may not be meeting their nutritional needs through food alone, it is worth speaking with a nutritionist who can assess their individual requirements 💛

01/04/2026

Do you find yourself waking at 3am and struggling to get back to sleep?
Are you getting enough sleep but still feeling exhausted in the morning?

If you’re female and in your 40s or 50s, you may be able to relate to this - and it’s likely that your hormones have a lot to do with it.

Read on to find out how oestrogen, progesterone and cortisol affect sleep in midlife - and what actually helps.

𝐖𝐡𝐲 𝐬𝐥𝐞𝐞𝐩 𝐩𝐚𝐭𝐭𝐞𝐫𝐧𝐬 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐧 𝐲𝐨𝐮𝐫 𝟒𝟎𝐬

I wouldn’t say I’ve ever been an amazing sleeper. In my mid-30s and early-40s, I would often have trouble falling asleep, but once I finally nodded off, I would generally stay asleep until morning (unless I was woken by one of the kids or dogs - which happened on a regular basis…). Fast forward to my mid-40s and I no longer had as many problems falling asleep but I found myself waking in the early hours of the morning and lying there with random thoughts racing through my mind, sometimes for an hour or two.

It turns out that I’m not alone. Sleep changes in midlife are incredibly common, thanks to our hormone levels fluctuating during perimenopause and menopause. Oestrogen supports the production of serotonin and melatonin, both of which are essential for good sleep. Progesterone has a natural calming effect on the brain. When both of these hormones start to decline, the impact on sleep quality can be significant, leaving many women sleeping more lightly, waking more often, or feeling unrefreshed even after seven or eight hours’ sleep.

𝐓𝐡𝐞 𝐫𝐨𝐥𝐞 𝐨𝐟 𝐩𝐫𝐨𝐠𝐞𝐬𝐭𝐞𝐫𝐨𝐧𝐞 𝐢𝐧 𝐬𝐥𝐞𝐞𝐩 𝐪𝐮𝐚𝐥𝐢𝐭𝐲

Progesterone is our natural sleep hormone, thanks to its calming, sedative effect and the fact that it activates GABA receptor sites in your brain, allowing your mind and body to relax. If you fall into bed each night completely exhausted, but then lie there feeling wired and unable to relax, this is commonly an indicator of low progesterone.

For some women this is a permanent shift - post-menopause, progesterone is consistently low and sleep difficulties tend to be ongoing. For others, particularly in perimenopause, it is more cyclical. Progesterone rises after ovulation and drops again before your period, which is why many women notice their sleep is noticeably worse in the week or so before their period arrives.

𝐇𝐨𝐰 𝐨𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧 𝐚𝐟𝐟𝐞𝐜𝐭𝐬 𝐝𝐞𝐞𝐩 𝐬𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐧𝐢𝐠𝐡𝐭 𝐰𝐚𝐤𝐢𝐧𝐠

Oestrogen affects how deeply you sleep, due to its role in supporting serotonin and melatonin production. In perimenopause, oestrogen fluctuations can make sleep feel unpredictable and frustrating, varying significantly across your cycle and from month to month. After menopause, oestrogen settles at a lower level which, for many women, means sleep becomes lighter and less refreshing overall.

Falling oestrogen levels are also the main driver behind hot flushes and night sweats, which for many women are the most disruptive sleep factor of all. Waking drenched and overheated in the middle of the night makes it very hard to get back to sleep, and ongoing broken sleep can accumulate quickly into significant fatigue.

𝐖𝐡𝐲 𝐲𝐨𝐮 𝐰𝐚𝐤𝐞 𝐚𝐭 𝟑𝐚𝐦 𝐚𝐧𝐝 𝐰𝐡𝐚𝐭 𝐜𝐨𝐫𝐭𝐢𝐬𝐨𝐥 𝐡𝐚𝐬 𝐭𝐨 𝐝𝐨 𝐰𝐢𝐭𝐡 𝐢𝐭

It would be remiss of me not to mention the impact of stress and cortisol on sleep, particularly when it comes to busy midlife women.

When we are under chronic stress, cortisol levels can remain elevated into the evening rather than following their natural downward curve. This disrupts blood sugar regulation overnight, and when levels drop too low the body triggers a stress response to correct it - releasing adrenaline and cortisol to bring the blood sugar levels back up. For many women this happens somewhere between 2 and 4am, and once that adrenaline kicks in, getting back to sleep can feel almost impossible. Sound familiar?

𝐖𝐡𝐚𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐡𝐞𝐥𝐩𝐬

As midlife women, it can sometimes feel as though we are completely at the mercy of our hormones, but there are things we can do to improve our sleep.

✅ Make sure dinner contains 25-30g of protein and a serve of healthy fats.
This helps to stabilise blood sugar overnight and reduces the likelihood of that early morning wake-up.

✅ Consider magnesium supplementation to support cortisol regulation and improve sleep quality.
Magnesium glycinate is particularly helpful as glycine has a natural calming and sedative effect and helps to lower core body temperature

✅ Reduce caffeine intake after midday.
Caffeine has a half-life of around five to six hours, so an afternoon coffee can still be affecting your ability to fall and stay asleep well into the evening.

✅ Practice good sleep hygiene.
Try to have consistent sleep and wake times, avoid heavy meals late at night and stay away from your phone at bedtime!

If poor sleep is significantly affecting your quality of life, I recommend speaking to a menopause-trained doctor about bioidentical hormone therapy, particularly if nutritional and lifestyle support alone are not providing enough relief. For many women, hormone therapy can make a big difference to sleep quality and overall wellbeing 💛