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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 7:30am - 6:30pm Thursday 9am - 3am Saturday 9am - 5pm

Sunshine Coast Family Dietitian

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Maroochydore, QLD
Sunshine Coast Family Dietitian

Sunshine Coast Family Dietitian Sunshine Coast Family Dietitian has been on the coast for over 15 years.

Owner, Justine Urbahn has many years experience practicing paediatric Nutrition. Justine whole heartedly believes that one diet does not fit all, so the goal for Justine's practice has always been to offer a personalised service to all clients ensuring that dietary advice meets individuals needs.

With additional study, Justine understands the fussy eater well, she acknowledges that this can be

a normal part of development but also recognises in some children that it can turn into something that can be very long lasting. Out of her interest in fussy eating grew her business Happy Eaters.

In more recent years, Justine's practice has branched out to address the needs of those people struggling with their metabolic health. Hypertension, diabetes, fatty liver and hyperlipidemia are all part of poor metabolic health with insulin resistance being the primary cause. Justine has recognised that the typically recommended low fat, higher carb approach to healthy eating does not help everyone and and that once again dietary advice needs to be tailored to meet individual needs based on parameters of metabolic health. Justine welcomes Alice Llewelyn and Jess Webb to her practice as valuable members of her team.

10/07/2025

🛡️ Immune Support Through Food This Winter

Your immune system is your winter defence—so what you eat matters!
Try adding these to your day:

🍊 Vitamin C: citrus, kiwi, capsicum
🐟 Omega-3s: salmon, walnuts, flaxseeds
🧄 Garlic: antimicrobial + anti-inflammatory
🍳 Vitamin D: eggs, mushrooms (sun-exposed), fortified milks
🥛 Probiotics: kefir, yoghurt, miso

💬 Want to check if your diet is giving you what you need this winter? We can help.

04/07/2025

💬 Why is Everyone Talking About Protein?

It’s not just hype—protein plays a vital role in:
💪 Muscle maintenance
🍽 Managing hunger
🔥 Supporting metabolism
💥 Blood sugar balance
👩‍🦳 Healthy ageing

But are you getting enough?
Most adults should ideally aim for 25-30g of protein at each meal (3x a day) but what does that look like?

What does 30g of protein look like in real food?
🥩 ~120g cooked lean red meat (e.g. beef or lamb)
🐟 1 small tin of tuna + 2 boiled eggs
🍳 3 large eggs + slice of grain toast
🥜 2 tbsp peanut butter + slice of grain toast + glass of milk
🥣 1 tub high-protein yoghurt (e.g. YoPro/Chobani Fit) + 2 tbsp h**p seeds
🥗 1.5 cups cooked lentils + sprinkle of cheese

🧡 We can help you understand how to meet your protein needs in a balanced, realistic way that works for your body and lifestyle.

28/06/2025

🍳 Winter Breakfast or Lunch Ideas to Warm You Up

Fuel your body with meals that are warming and nourishing:

🌾 Porridge with chia, seeds & berries
🍳 Scrambled eggs with mushrooms + spinach
🍲 Leftover soup with seeded high protein toast
🥙 Warm grain salad with tuna, roasted veggies + feta

✨ The goal? Meals that keep you full, stabilise energy, and support metabolism.
Need help building easy meals that suit your goals? That’s where we come in.

25/06/2025

🍝 Budget-Friendly Winter Warmer

Craving something hearty, healthy and affordable for dinner?

This veggie-packed lentil bolognese is perfect for chilly nights – full of flavour, fibre and plant-based protein. This recipe can be easily adapted to best suit your protein/ carb requirements.

🛒 What’s inside:
Veggies like onion, carrot, celery, mushroom
Brown lentils for fibre & protein
Garlic, herbs, diced tomato & broth for rich flavour
Traditional pasta, Zoodles or high-protein pasta to serve
Optional red wine for depth

💡 Budget-friendly. Winter-perfect.
💰 Costs less than $3 a serve.
📩 Want the full recipe? DM us or get in touch via our website – we’ll happily share it with you!

15/06/2025

🌿 Dietitians Week 2025 🌿

🗓 June 16–22

Your health, our mission: Talk to a Dietitian

This week we’re celebrating the impact of Accredited Practising Dietitians in improving health and

At Sunshine Coast Family Dietitian, we support adults across all stages of life with:
✅ Women’s health and menopause
✅ Weight and insulin resistance support
✅ Gut health and IBS management
✅ Support with disordered eating and food freedom

Whether you're looking for practical, evidence-based advice or long-term lifestyle change, we’re here to help.

📍Based on the Sunshine Coast | 🌐 Telehealth available Australia-wide

💬 Get in touch to find out how we can support your health goals.

27/05/2025

📣 What Are Ultra-Processed Foods – and Should You Be Avoiding Them?

🥤 What are ultra-processed foods (UPFs)?
Packaged snacks, soft drinks, instant noodles, flavoured yoghurts, processed meats – foods made mostly in factories with additives you don’t use at home.

❓Are they bad for you?
Not all processed foods are harmful, but a diet high in ultra-processed foods is linked to health risks.

⚠️ The risks:
🔺 Weight gain
🔺 Type 2 diabetes
🔺 Heart disease
🔺 Depression & anxiety

🍽️ So… do I need to quit them forever?
No! It’s about reducing your intake – not banning everything you enjoy.

✅ We can help you:
✔️ Spot ultra-processed foods
✔️ Make easy swaps
✔️ Build a balanced, satisfying eating pattern
✔️ Eat in a way that fits your life

🧠 Real food. Real support. Real results.
Book in with our dietitians for guidance that’s practical and sustainable

22/05/2025

🌿 Is Your Gut Talking to You?

Bloating, discomfort, irregular bowel habits? It could be your gut microbiome asking for help.
Common signs your gut needs support:
⚠️ Constant bloating or gas
⚠️ Irregular stools or IBS symptoms
⚠️ Food intolerances or sensitivities

Simple shifts can make a big difference:

🌾 Include more plant diversity (aim for 30+ plant foods/week!)
🥛 Trial a probiotic-rich food like kefir, yoghurt, or sauerkraut
🍠 Choose prebiotic fibre like oats, legumes, bananas, and sweet potato

Let’s work together to support and improve your gut health from the inside out!

12/05/2025

Eating Disorders & Recovery – You Are Not Alone

Struggling with your relationship with food? Whether it’s binge eating, restrictive habits, or food guilt, we understand how overwhelming it can feel. But recovery is possible, and you don’t have to do it alone.

🚫 No "good" or "bad" foods – All foods can have a place in a balanced diet.

🍽️ Nourishment over restriction – Your body deserves to be fuelled in a way that supports your health, both physically and mentally.

💬 Support makes all the difference – Healing your relationship with food takes time, but the right guidance can help you take meaningful steps forward.

Our dietitians are trained in eating disorder support, including anorexia, bulimia, binge eating disorder, and disordered eating patterns. We provide compassionate, evidence-based care tailored to your unique needs.

Whether you’re in the early stages of seeking help or looking for ongoing support, we’re here for you.

08/05/2025

⚖️ Tired of yo-yo dieting?

We know that restrictive diets don’t work long-term. Instead, we focus on sustainable, healthy lifestyle changes that support your body and your goals.

✨ Building balanced meals that keep you fuller for longer – no more constant hunger or endless snacking

✨ Including protein, fibre, and healthy fats to support metabolism and energy levels

✨ Checking in on sleep and movement – because it’s all connected!

01/05/2025

🌸 Menopause & Nutrition – What’s Really Happening?

We know how challenging hormonal changes can be and the impact they have on your body – from weight gain and fatigue to inflammation and changes in muscle health. But the right nutrition can make a real difference!

🔹 Protein – Supports muscle mass and metabolism, helping with weight maintenance.
🔹 Omega-3s – Reduce inflammation and support brain health.
🔹 Strength training & nutrition – Work together to maintain muscle health and energy levels.

Menopause is a big transition, but you don’t have to navigate it alone. Our dietitians can guide you through practical, sustainable nutrition strategies tailored to your body’s changing needs.

16/04/2025

A friendly reminder that we will be closed tomorrow and Monday for the Easter long weekend.

The team at Sunshine Coast Family Dietitian wishes you a very Happy Easter!

02/04/2025

🩸 Struggling with insulin resistance?

• Finding it hard to lose weight?
• Feeling tired and hungry all the time?
• Have strong sugar cravings?
• Been told you have high cholesterol?

Nutrition plays a key role in managing insulin resistance, and small changes can make a big difference! Our dietitians can support you with:

✨ Increasing protein intake to support metabolism
✨ Prioritising protein at each meal to help manage hunger
✨ Adding fiber to support fullness and blood sugar control
✨ Reducing sugar intake in a balanced, sustainable way
✨ Meal planning and shopping guidance

Address

Maroochydore, QLD

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	7:30am - 6:30pm
Thursday	9am - 3am
Saturday	9am - 5pm

Website

http://www.sunshinecoastfamilydietitian.com.au/

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