Melanie McGrice

22/04/2024

🚰💫 Staying Hydrated During Pregnancy 💫🚰⁠
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I know how crucial it is to take care of yourself and your little one. So, I've put together my list of the top five safe and refreshing drinks that you can enjoy throughout your pregnancy journey. ⁠
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1. Water: The superhero of all beverages! Stay hydrated to support healthy amniotic fluid levels and prevent common pregnancy issues. Try infusing water with fresh fruit like watermelon and mint for a refreshing twist.⁠
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2. Sparkling Water: Craving something bubbly? Sparkling water is a safe and refreshing alternative to sugary sodas. Add a twist of lemon for extra flavour.⁠
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3. Milk: A classic source of calcium! Ensure your little one's bones and teeth develop well with calcium-rich milk, whether plain, in a smoothie, or warmed up with a sprinkle of cinnamon.⁠
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4. Peppermint Tea: Soothe digestive discomfort with peppermint tea, safe during pregnancy and with a delightful aroma. Just remember, moderation is key!⁠
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5. Echinacea Tea: Boost your immune system with echinacea tea, but limit yourself to a cup or two per day of caffeine-free versions.⁠
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💧 SAVE this post to stay hydrated and healthy throughout your pregnancy journey! 💧

19/04/2024

✨ Say goodbye to menstrual pain with these 4 health tweaks! 🌱⁠
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Periods can be tough, but dealing with intense cramps? Not fair at all! But guess what? Research shows that your diet can impact the severity of your menstrual pain. That means that with a few dietary and health tweaks you may start to feel some improvement. 💪🍏⁠
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1️⃣ Eat More Fruit: Research shows that adding two servings of fruit daily can reduce period pain. 🍎🍌⁠
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2️⃣ Mind Your Dairy: Meet your dairy requirements – studies have found that those who consume dairy products are less likely to experience dysmenorrhoea. I’d recommend opting for low fat dairy products as one study found cheese, which is higher in fat than milk or yoghurt, was associated with higher rates of menstrual pain. 🥛🧀⁠
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3️⃣ Omega 3 Boost: Ensure you're getting enough omega-3 fats, found in fish oil, to alleviate menstrual pain. 🐟 Women who have low intakes of omega 3 fats are more likely to have menstrual pain. ⁠
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4️⃣ Get Moving: Regular exercise can be a game-changer! Studies have found that women who exercise regularly are less likely to suffer menstrual pain. Working out releases feel-good hormones like serotonin and endorphins, helping ease period discomfort. 🏃‍♀️💪⁠

Which tweak are you trying first? Let me know in the comments! 💬 🌸

15/04/2024

🌸 Did you know? Research shows that your diet can impact the severity of your menstrual pain! 🍽️ ⁠
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Menstrual pain, aka dysmenorrhea, can range from annoying to extreme. But here's the good news: Research suggests that a few dietary tweaks could ease your discomfort. ⁠
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Stay tuned for my upcoming post on dietary tips to help with PMS! 💫

12/04/2024

🌟 Foods to Help Reduce Stretch Marks 🌟⁠
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Pregnancy is a beautiful journey that bring changes to your body, including the possibility of stretch marks. While these natural marks of motherhood are a testament to the miraculous process of bringing new life into the world, many expectant mothers seek ways to minimise their appearance. Fortunately, certain foods can help support your skin's elasticity and reduce the risk of stretch marks. ⁠
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1. Collagen-Rich Foods: Fuel your body with collagen-rich foods like bone broth, chicken, fish, and collagen peptides to maintain skin health and elasticity during pregnancy.⁠
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2. Water: Stay hydrated! Optimal hydration supports skin elasticity and helps prevent stretch marks. Drink plenty of water and enjoy hydrating foods like fruits and veggies.⁠
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3. Fish: Incorporate omega-3 rich fish like salmon into your diet to reduce inflammation and support skin elasticity. Studies show omega-3s can help prevent stretch marks in pregnant women. 🐟⁠
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4. Nutrient-Rich Chicken: Lean protein from chicken provides essential nutrients for skin health, aiding in the prevention of stretch marks. 🍗⁠
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5. Bone Broth: Sip on bone broth to boost collagen production and support your skin's natural elasticity during pregnancy.⁠
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Nourish your skin from the inside out and embrace the beauty of motherhood! 💖✨

09/04/2024

👶🍼 Thinking of switching infant formula brands? 🌟 Here's your guide!⁠
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As a prenatal dietitian, I often meet parents worried about their baby's formula tolerance. Whether it's feeding issues or personal preferences, making the change can feel daunting. But fear not! I've got you covered with some tips. 💡⁠
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Firstly, timing is key. Opt for a formula change when your baby's routine is stable, preferably during the day for easier monitoring.⁠
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Now, onto the methods:⁠
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1️⃣ Fast and Functional: Finish one tin, start the next. Many babies adapt well, especially if you're changing for preference or know the ingredient causing issues. Expect minor poo changes but no need for concern unless other symptoms arise.⁠
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2️⃣ Slow and Steady: For sensitive tummies or colic-prone babies, take it slow. Mix old and new formulas gradually, following ratios like 3:1, then 1:1. Observe closely for any reactions.⁠
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Track your baby's responses using apps or logs for a week before and after the swap. And remember, research your new brand thoroughly! When in doubt, consult a paediatric dietitian for personalised guidance - Head to the link in my Bio to book a consultation! 💬👩‍⚕️ 🌿

04/04/2024

🌱 Did you know?!?!⁠
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Emerging research has found that an unbalanced gut microbiota can exacerbate PCOS symptoms. 🌟 So, you’ve tried everything from adjusting carbs to medications, but still struggling with PCOS? Maybe it's time to focus on gut health.⁠
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Recent studies highlight the vital role gut health plays in PCOS risk and management. Women with PCOS often show less bacterial diversity in their gut, correlating with higher androgen hormone levels. ⁠
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The relationship between gut health and PCOS is complex. Unbalanced gut microbiota can cause insulin resistance, high levels of androgen hormones, chronic inflammation and increase weight gain, these symptoms can exacerbate PCOS symptoms.

02/04/2024

🌟 Unlocking PCOS Wellness! 🌟

Struggling with PCOS symptoms? Here are the 6 key nutritional supplements that can really help on the PCOS journey to wellness! 💊

1️⃣ Vitamin D: Research shows a staggering 85% of women with PCOS suffer from severe vitamin D deficiency. This deficiency exacerbates insulin resistance, irregular cycles, hirsutism, and more. Studies suggest that supplementation could ameliorate menstrual dysfunction and insulin resistance. Don't forget regular blood tests to monitor levels!

2️⃣ Folate: Elevated homocysteine levels in PCOS pose a significant risk for heart disease. High-dose folate supplementation shows promise in combating insulin resistance and reducing this risk. However, personalised guidance from healthcare professionals is crucial due to potential long-term effects.

3️⃣ Omega 3: Research indicates that omega-3 supplementation can enhance menstrual cycle regularity and mitigate insulin resistance, potentially lowering the risk of heart disease. However, optimal dosage varies depending on individual symptoms and dietary intake, necessitating consultation with a dietitian.

4️⃣ Chromium: Emerging evidence suggests that chromium picolinate supplements may enhance insulin sensitivity, aiding in the management of PCOS symptoms such as weight gain and acne. Incorporating chromium into your supplement regimen could prove beneficial under professional guidance.

5️⃣ Cinnamon: While cinnamon's direct impact on insulin sensitivity in PCOS remains inconclusive, its rich antioxidant content and anti-inflammatory properties hold promise. Some studies suggest improved menstrual cycle regularity with supplementation, especially with Ceylon cinnamon. Ensure quality supplements and consider it if dealing with irregular periods or fertility issues.

6️⃣ Inositols: Vital for PCOS management, inositols show promise in improving insulin sensitivity and menstrual regularity. However, selecting the right form and dosage is crucial. Seek guidance from healthcare providers or dietitians for personalised recommendations.

Remember, supplements should complement a balanced diet and lifestyle, not replace them. Book a personalised consultation today!

29/03/2024

🤰💊 Ensuring Adequate Magnesium Intake During Pregnancy 💊🤰⁠
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Magnesium is a must during pregnancy, especially for battling those awful leg cramps! It's vital for nerve function, muscle health, and blood sugar regulation, all crucial for moms-to-be. ⁠
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From almonds to spinach, plenty of foods offer a magnesium boost. Yet, supplements come in handy, especially for migraines and muscle cramps common in pregnancy.⁠
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In fact, emerging evidence hints at magnesium's potential to reduce complications like pre‐eclampsia. However, stick to the recommended 350mg per day to avoid discomfort and and always chat with your healthcare provider before starting supplements. ⁠
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Some prenatal multi-vitamins can already contain magnesium so it's important to be aware of your total magnesium intake from all sources. ⁠
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Ready to optimise your diet? Book a consult with our prenatal dietitians! 🌟 ⁠
Head to the link in my bio!

26/03/2024

💤 4 ways Nutrition Can Impact Your Toddler's Sleep 💤⁠
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Sleep is absolutely vital for the health of our little ones, and the key part of their brain development. Poor sleep while little can predict emotional, behavioural and even cognitive problems down the line. So what can you do to help your bubba get the best night's rest? Did you know that the right nutrition can impact your toddler’s sleep? ⁠
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1. Ensure your toddler is getting enough to eat: It's essential to ensure that your toddler is getting enough to eat throughout the day, including nutrient-dense meals and snacks. Toddlers are often busy exploring their world, and mealtime can sometimes take a backseat to playtime. However, ensuring adequate nutrition is crucial for supporting healthy sleep patterns. ⁠
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2. Include Protein in Your Bub’s Bedtime Snack: Most toddlers need three meals per day and between two to three snacks. Their little tummies are small, so they can’t eat their fill all in one go. If your little one hasn’t eaten enough for dinner or for their evening snack, it is common for them to wake up hungry in the night. One way to prevent this is to make sure that their evening snack contains protein. Protein has the ability to delay gastric emptying: the slower the tummy empties, the fuller your little one feels.⁠
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3. Include Tryptophan-Rich Foods Regularly: High-quality protein foods contain all nine essential amino acids, including tryptophan. Tryptophan is crucial for sleep as it is one of the building blocks for the hormone melatonin, which promotes sleep. ⁠
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4. Check for Micronutrient Deficiencies: A deficiency in certain nutrients, such as iron, can impact sleep in toddlers. Iron deficiency is particularly concerning as it can result in your bub waking more frequently at night and may affect long-term cognitive development. ⁠
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In short, incorporating a variety of energy and nutrient-dense foods into your bub’s diet is the key to ensuring they get everything they need for a good night’s sleep. ⁠
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If you think your little one’s diet may be impacting their sleep, why not book a consultation with one of our paediatric dietitians - head to the link in my Bio!

28/02/2024

🍼🎉 Craving something tasty but can't decide what to snack on during your pregnancy? 🤰🍪 Say no more! ⁠
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Try your hand at this Pregnancy Snack Bingo! 🤰🍪 🎯💫 I've got you covered with delicious and nutritious snack ideas. 😋 ⁠
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SAVE this post and never wonder what to munch on again! 🍬🍇

26/02/2024

🌸 Can Adenomyosis Affect Fertility? 🌸⁠
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Adenomyosis occurs when cells that line the uterus grow into the muscle wall, typically during reproductive years due to estrogen. While adenomyosis can make conception more challenging and increase the risk of multiples, it's not a certainty. Diagnosis can be tricky, and severity varies, so try not to stress until it becomes an issue. However, it's wise to start trying sooner rather than later with conditions like these.⁠
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Research suggests adenomyosis may affect fertility by impacting uterine muscle contractions, releasing chemicals hindering conception, and making embryo implantation difficult, even with IVF.⁠
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While medical treatments are common, emerging evidence supports dietary interventions. Focus on antioxidants to combat oxidative stress, omega-3 fats to reduce inflammation, and consider isoflavone-rich foods if estrogen levels are high.⁠
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If you need help managing Adenomyosis through nutrition, head to the link in my bio to book a personalised consultation today. ⁠
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Let's navigate this journey together! 🌱

22/02/2024

Did You Know!?! 🤔⁠
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The nutrition your baby receives in their first thousand days affects their brain development, immune system, risk of chronic diseases, food preferences, allergies and much, much more! 🧠⁠
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One of the biggest influences on our lives is our genetic programming. Our genetic programming is different to our genetics. Genetic programming is how that code is programmed. Our genetics is the code that we get from our parents. 👨‍👩‍👦⁠
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Our nutrition during the first thousand days of life is one of the most important factors for programming our baby’s genes, and this starts with the genes in our eggs and s***m before our baby is even conceived!⁠
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To find out more about how to optimise your nutrition for fertility and pregnancy, head to the link in my bio to book a personalised consultation today! 🥕🥦

15/02/2024

Nourishing both body and baby with a delightful twist! 🍲✨ Dive into my Salmon & Green Pea Risotto, rich in omega-3 fatty acids and essential nutrients for a healthy prenatal journey. Elevate your fertility diet with this delicious blend of flavours that supports you and your little one's well-being. 💚🤰⁠

Head to the link below to try today!

A delicious and nutritious meal that is perfect for any occasion.

13/02/2024

🌿✨ Embracing a 'food first' philosophy is key for optimal women's health. As a dietitian, I advocate for deriving essential nutrients from wholesome foods, emphasizing the importance of a balanced diet. Supplements are designed to complement, not replace, the nourishment we get from real, nutritious meals.⁠
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Just as with our little ones, the majority of our nutrition should come from a well-rounded diet. While some women may benefit from additional supplementation, it's crucial to approach this with caution. I strongly recommend seeking personalised advice from a dietitian before considering supplements.⁠
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💪💡 Empower yourself with informed choices that prioritise your well-being through a balanced and nourishing diet. Let's focus on fueling our bodies with the nutrients they need to thrive. 🥦🌸

08/02/2024

🤱 Fun Fact for Mums: Did you know the average mumma loses around 700ml (24oz) of fluid daily while breastfeeding? 😅 ⁠
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Most of our fluid intake actually comes from food! 🥦🍇 ⁠
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Our carbohydrate stores, known as glycogen, hold onto fluid. For every gram of glycogen lost, we say goodbye to 3 grams of fluid. Remember to stay hydrated and nourished, beautiful mamas! 💕 ⁠
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To learn more about what to eat when breastfeeding, send me a DM today to book a personalised consultation today

05/02/2024

🍼👶 Iron is a crucial nutrient for your little one's growth and development, supporting energy and brain function. Yet, iron deficiency is a global concern among babies and toddlers. Ensure your baby gets the iron they need with these top 5 iron-rich foods! 💪🍏⁠
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Introducing solids at the right time, fostering a healthy appetite, and incorporating iron-rich foods are key to preventing iron deficiency. Don't let growth spurts compromise their iron levels. Let's nourish our little ones with the right foods for a strong and healthy start! ⁠
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02/02/2024

🍠🥒 Nourish Your Body with my Sweet Potato & Zucchini Frittata Recipe! 🌿 As a prenatal dietitian, I love creating recipes that pack a punch in both flavour and nutrition. This frittata is a powerhouse of health benefits for moms-to-be:⁠
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💪 Sweet Potatoes: Loaded with beta-carotene, a crucial nutrient for fetal development and a great source of energy-boosting complex carbs.⁠
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🥗 Zucchini: Packed with folate, a key player in early pregnancy to support neural tube development.⁠
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🍳 Eggs: High-quality protein and choline for brain development in your little one.⁠
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🌱 Spinach: Iron-rich to combat pregnancy-related anemia and provide a dose of essential vitamins.⁠
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This frittata is not just delicious; it's a nutrient-packed delight for you and your baby! 🤰✨⁠
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What recipes would you like to see next? Drop your requests in the comments and let's create some tasty, wholesome dishes together! 🌈👩‍🍳

This week’s sweet potato and zucchini frittata is a fantastic lunch box filler, or healthy dinner.

31/01/2024

👶✨ Is Your Little One Ready for Solids? 🥄

Here are 3 steps to ensure a smooth and enjoyable experience!⁠
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Step 1️⃣: Assess Developmental Readiness⁠
Don't just rely on age! Can your baby sit upright with support? Watch for steady head control and strong neck muscles. Place them in the high chair to observe before diving into solids. Safety first! 🍼👀⁠
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Step 2️⃣: Cultivate Interest in Food⁠
Eating is more than just nutrition—it's a social experience! Position your baby in the kitchen, let them explore food textures, and observe their curiosity. Are they watching you eat, trying to grab your food, or opening their mouth in anticipation? These are positive signs! 🍲👀⁠
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Step 3️⃣: Gauge Appetite Increase⁠
Is your baby showing an increased appetite beyond milk feeds? A hearty appetite, along with hand-eye coordination (notice them gnawing on toys or hands), indicates they might be ready for more than just milk. Ensure a positive introduction by recognizing their hunger cues! 🍼👶⁠
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Now that you've gone through the steps it's time to ask yourself: Are you ready to introduce solids? 🌟👩‍🍳 Let me know in the the comments below!