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Family Dietetics

Family Dietetics are a group of paediatric, maternal and disability dietitians, nutritionists and al

24/04/2025

In honour of ANZAC Day, our team will be closed today to remember and pay tribute to the brave men and women who have served our country. This day holds a special place in our hearts as we reflect on their sacrifices and contributions.

We will resume regular hours after today. Thank you for your understanding.

Lest we forget. 🌺

21/04/2025

ANZAC Day is a time to remember and honour the sacrifices made by our heroes. A beautiful way to celebrate this day is by baking ANZAC biscuits, a delicious tradition passed down through generations. These crunchy, golden treats are packed with oats and coconut, and they’re perfect for sharing with family and friends.

Ingredients:
1 cup of rolled oats
1 cup of desiccated coconut
1/2 cup of plain flour
1/2 cup of brown sugar
125g butter
2 tablespoons golden syrup
1 teaspoon bicarbonate of soda
2 tablespoons boiling water

Method:
✅Preheat your oven to 180°C (350°F) and line a baking tray with baking paper.
✅In a large bowl, combine the oats, coconut, flour, and brown sugar.
✅In a small saucepan, melt the butter and golden syrup over low heat.
✅In a small bowl, mix the bicarbonate of soda with boiling water, then add this to the butter mixture. It will bubble up.
✅Pour the wet mixture into the dry ingredients and stir to combine.
✅Roll tablespoons of the dough into balls and place them on the baking tray, flattening each slightly.
✅Bake for 10-12 minutes or until golden brown. Let the biscuits cool on a wire rack.

Enjoy these crunchy, sweet treats as a wonderful way to reflect on the importance of ANZAC Day. 🌺

17/04/2025

As we celebrate this joyful time of year, please note that our office will be closed for the Easter holidays. We'll be taking a break to spend time with family and friends, and to enjoy the festivities of the season.

Our office will be closed from Friday, 18th April and will reopen on Tuesday, 22nd April. If you need assistance during this time, please don’t hesitate to reach out and we’ll get back to you as soon as possible.

We wish you all a wonderful and peaceful Easter filled with joy, relaxation, and, of course, plenty of chocolate eggs!

15/04/2025

Finding chocolate that caters to food allergies doesn’t mean you have to miss out on the fun! Here are some of our top allergy-friendly chocolate picks to enjoy this Easter (and beyond):

Available in selected stores:

Sweet William Chocolate: A go-to for allergy-friendly treats. Our favourites include the Mylk Chocolate Easter Bunnies and the Big Chocolate Bunny, both free from gluten, milk, egg, and nuts.
Kinnerton Just Chocolate Allergy-Free Egg: Free from gluten, dairy, egg, and nuts. Contains soy.
Haigh's Dark Chocolate Pastilles & Frogs: Free from egg and gluten. Contains soy. May contain traces of milk and tree nuts.

Available online and in selected stores:
NOMO Easter Range: Vegan, and free from milk, egg, gluten, and nuts – perfect for those with multiple dietary restrictions.
Pana Organic: A vegan-friendly chocolate that’s also gluten-free. May contain traces of nuts.

These allergy-friendly options make it easy for everyone to enjoy a sweet treat without the worry.

What’s your go-to allergy-friendly chocolate treat? Let us know in the comments! 👇

11/04/2025

Easter is an exciting time for both kids and adults! Like many special occasions, Easter presents opportunities for social eating and trying new foods. You may enjoy traditional dishes such as hot cross buns, bread and butter pudding, trifle, fish, roast, or spanikopita. But how can we enjoy these foods while maintaining balance and mindful eating?

Here are a few tips to help you manage nutrition and wellbeing during the Easter celebrations:
✅Stick to your regular meal patterns: Continue with your regular meal times (breakfast, morning tea, lunch, afternoon tea, and dinner) spaced 2-3 hours apart. This helps with hormone regulation and ensures you aren’t over-hungry, which can make it harder to eat in alignment with your appetite.
✅Pair ‘want foods’ with ‘need foods’: Balance indulgent treats like Easter eggs with more nutritious options such as whole grains, lean proteins, and vegetables to maintain energy levels and support overall health.
✅Repurpose chocolate: If you’ve got extra chocolate around, consider turning it into something creative like oat biscuits or cake for a fun, balanced treat.
✅Hydration and movement: After indulging, be sure to drink plenty of water and engage in gentle movement, such as walking or stretching, to support digestion and comfort.
✅Non-food activities for the kids: If the talk of food and chocolate becomes overwhelming for your little ones, try focusing on non-food activities such as arts and crafts, a family movie (like Peter Rabbit), or a nature walk to keep them engaged.

We hope you have a balanced and enjoyable Easter holiday! 🌸

06/04/2025

At Family Dietetics, we want to remind you that it’s perfectly okay to enjoy chocolate, especially around Easter! 🍫 Easter is a time for celebration, and enjoying a little chocolate here and there is all part of the fun. It's about balance, not restriction. So indulge in those chocolate eggs without guilt – because enjoying your favourite foods is just as important as nourishing your body.

Have a happy, sweet Easter!

03/04/2025

Today, for International Carrot Day, we’re celebrating the humble carrot and its incredible versatility in the kitchen! Not just a snack or side dish, carrots come in all shapes, sizes, and colours, and can be transformed into delicious dishes in so many creative ways.

From roasted carrot hummus to a decadent carrot cake, there’s no limit to the ways you can enjoy this nutrient-packed vegetable. Here are just a few ideas to showcase the diversity of carrots:

Roasted carrot hummus – A smooth, savoury twist on the classic.
Roasted honey carrots – Sweet and savoury perfection.
Carrot cake with cream cheese frosting – A comforting classic.
Carrot top pesto – A tasty way to use the greens too!
Carrot cake bliss balls – A healthy bite-sized treat.
Crispy carrot and sweet potato rosti – A crunchy, savoury delight.
Carrot crepes – Savoury, sweet, or both!
Sweet potato and carrot soup – A warming, hearty dish.
Caramelised carrot tart – A sweet and savoury pastry delight.

Carrots are more than just an orange root vegetable – from golden to purple, their colours reflect their unique flavours and nutrients. Let’s celebrate the variety, creativity, and nutrition carrots bring to our meals today! 🥕✨

30/03/2025

As Ramadan comes to a close, the joyous celebration of Eid-ul-Fitr is just around the corner! After a month of fasting, it’s important to nourish your body mindfully and maintain balance as you celebrate with family and friends. Here are some tips to keep in mind during the festivities:

Break your fast gently:
After a month of fasting, your body may not be accustomed to large meals. Start with a small portion of dates and water to break your fast, and follow with a balanced meal, similar to your Suhoor and Iftar meals. Focus on complex carbohydrates, lean proteins, and plenty of fruits and vegetables to avoid overeating.

Portion control:
It can be tempting to indulge in large portions during the Eid feast. Instead, try to eat smaller portions and allow time for digestion. Eating slowly and mindfully can help you feel satisfied without overloading your system.

Hydration is key:
Celebrate with plenty of water between meals to replenish your body after a month of fasting. Avoid sugary drinks, as they can lead to dehydration and energy crashes. Herbal teas or soups are great alternatives!

Healthy snack options:
If you’re hosting or attending gatherings, consider offering healthier snack options such as fresh fruit, nuts, and yogurt. These alternatives provide energy and nourishment without the heaviness of fried foods or sugary treats.

Mindful indulgence:
It’s natural to enjoy special foods during Eid, but try to balance indulgence with nutrition. Incorporate dishes that are rich in fibre, protein, and healthy fats to keep your energy levels stable throughout the celebrations.

Eid Mubarak! Wishing you and your loved ones a joyful and healthy celebration filled with peace, love, and good food. ✨

27/03/2025

At our sister sites, Therapy Kitchen and Food Play Grow , we’re all about bringing fun, flavour, and nourishment to the table. From wholesome meals that support health and wellbeing, to creative food play that sparks joy in little ones, we are passionate about making food an enjoyable experience for the whole family.

Our meals are filled with love, creativity, and the best seasonal ingredients, designed to inspire and fuel your day. Whether it’s colourful veggie dishes, nutrient-rich slices, or sweet treats, every bite is crafted with care to support growing minds and bodies.

We’re proud to be part of your food journey, bringing both nourishment and happiness to your table. From our kitchen to yours – let's keep cooking, playing, and growing together! 🍴💚

Be sure to follow along for more wonderful pictures and recipes!

25/03/2025

We all know how busy family life can get, and finding time to cook a healthy dinner can feel like a challenge. But with a bit of organisation and some simple strategies, meal planning doesn’t have to be overwhelming. Here’s how to make your week of meals easier to manage!

1. Look at the fridge before you shop 🥕
Take stock of any odds and ends that need to be used up—like leftover veggies, cheese, or sauces. You can often incorporate these into your meals to avoid food waste.

2. Have a master list of family favourites 📝
Keep a list of go-to meals that everyone enjoys. These don’t have to be every family member’s favourite, but they’re a great base for planning. Keep it on your fridge or your phone for easy access.

3. Check out supermarket magazine recipes 🏬
Supermarket magazines often feature recipes with ingredients that are in season or on special, making them perfect for budget-friendly meal planning.

4. Meal-kits for quick meals 🍲
Meal-kits like Maggi or Continental are a great shortcut for busy nights. At Therapy Kitchen, our favourites are cottage pie, tuna mornay, and chicken chasseur.

5. Plan for 3 nights instead of 7 📅
If 7 days of meal planning feels too much, try planning just for 3 nights. You can leave some nights for leftovers or have breakfast for dinner (hello, Thursday pancakes!).

6. Use a weekly whiteboard or printout 🖊️
A whiteboard or printed meal planner helps visualise the week ahead. Write in any extracurricular activities or events so you know which nights need quicker meals.

7. Allocate meals to nights 🍛
Assign meals to specific days, but remember, it’s okay to adjust as the week goes on based on what’s working or what you feel like.

8. Write your shopping list 🛒
Go through each recipe, one by one, and note the ingredients you’ll need to buy. It helps keep your shopping trip focused and efficient.

With a little preparation, meal planning can make dinnertime so much smoother, leaving you with more time to enjoy with your family!

How do you tackle meal planning with your family?

21/03/2025

When life gets busy, having go-to meals that are easy to prepare and packed with flavour is a game-changer. Juliette’s two favourites are a hearty pasta bake and delicious chicken vermicelli bowls, which can be adapted to suit different tastes and time constraints!

Pasta bake 🍝
A simple yet satisfying dish that’s perfect for feeding the whole family. Here’s Juliette's recipe:
❤️500g pasta of choice (penne, rigatoni, gnocchi)
❤️1 bottle of tomato passata
❤️500g minced beef or 1 large canned tuna
❤️5-6 boiled eggs
❤️Any vegetable available (peas, carrots, mushrooms are a go-to!)
❤️Mozzarella cheese
❤️Salt, pepper, and herbs for seasoning

Chicken vermicelli bowls 🍜
These tasty bowls can be made in two versions—speedy or extended, depending on the time you have:

Speedy version:
❤️Cooked roast chicken or air-fried chicken tenders
❤️Rice noodles
❤️Carrot, cucumber
❤️Peanuts
❤️Mint leaves (optional)
❤️Nuoc cham (Vietnamese sauce)

Extended version:
❤️Chicken marinated in lemongrass paste, minced garlic, lime/lemon juice, fish sauce, soy sauce, and brown sugar
❤️Rice vermicelli noodles
❤️Carrot, cucumber
❤️Peanuts
❤️Mint leaves (optional)
❤️Nuoc cham (Vietnamese sauce): fish sauce, rice vinegar, sugar, water, garlic, lime juice, and optional chili

Both meals are versatile, and Juliette loves how they can be adapted based on what's in the fridge. Plus, they can be easily scaled up for meal prep!

What’s your go-to meal when you need something quick and delicious?

19/03/2025

Introducing new foods to kids can sometimes feel like a battle, but it doesn’t have to be! The secret is to keep mealtimes positive, relaxed, and fun. By using these creative strategies, you can help your little one build confidence with new flavours and develop a healthy relationship with food.

Here are some creative ways to help your child explore new foods:
⭐Division of responsibility in feeding – Your job? Provide balanced meals at regular times. Your child’s job? Decide if and how much to eat. No pressure, no battles!
⭐Family meals matter – Kids learn by watching! Serve new foods at the table alongside familiar favourites and eat them yourself to show it’s normal and delicious.
⭐No expectations, just exposure – It can take at least 10 tries before a child accepts a new food. Keep offering it in a relaxed way—without pressure to eat.
⭐Pair new with familiar – Trying something new? Serve it next to their favourite dip or a well-loved main. Familiarity helps them feel safe exploring new tastes.
⭐No food as a reward – Avoid using treats or preferred foods as a bribe for trying new foods. This can create a negative relationship with food and make new foods feel like a “chore.” Instead, keep mealtimes neutral and positive.

Make it fun! – Let them help prep, arrange food into fun shapes, or explore textures with their hands. Engagement = curiosity!

The goal isn’t to make them eat - it’s to create a positive, stress-free environment where they feel comfortable trying new foods. Keep offering, keep role-modelling, and trust the process. They’ll get there!

What’s your favourite tip for helping your child try new foods? Let us know below 👇

Address

126 Errol Street

3051

Website

http://www.familydietetics.com.au/

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Paediatric and Maternal Dietitian

I have four practice locations (Melbourne Paediatric Specialists @the Children’s, Wyndam Private Medical Suites, Complete Children’s Health in Keilor and Melbourne Obstetrics and Gynecology Group) in addition to offering a mobile/home visit service. On the 15th of April Brighton Health Clinic for Kids will open, so you’ll be able to come and visit me on the south side too!