The Noosa Dietitian

The Noosa Dietitian Personalised, positive & realistic advice that empowers you. Guided by current scientific evidence. Accredited Practicing Dietitian and Nutritionist

😊✨ How to Eat to Feel HappierFood doesn’t just fuel your body — it plays a big role in mood, energy and mental wellbeing...
01/01/2026

😊✨ How to Eat to Feel Happier
Food doesn’t just fuel your body — it plays a big role in mood, energy and mental wellbeing.

Here’s how to eat to genuinely support feeling good ⬇️

🍽️ Eat regularly
Skipping meals can lead to low energy, irritability and cravings.
✅Aim to eat every 3–4 hours to keep blood sugars (and mood) steady.

🧠 Include carbs 🍞
Wholegrains, fruit and legumes help your brain make serotonin — a key feel-good neurotransmitter.

🥦 Look after your gut
Up to 90% of serotonin is produced in the gut.
Fibre-rich foods (fruit, veg, legumes, oats) help nourish your gut bacteria and support mood.

🥑 Don’t fear fats
Healthy fats support brain function and hormone balance.

💛 Eat with enjoyment, taste, texture & flavours!
Guilt and restriction increase stress hormones.
Satisfaction and flexibility matter more than perfection.

✨ Bottom line:
Eating for happiness is about consistency, nourishment and pleasure — not control.

👉 Save this for later or share with someone who needs a happier approach to food.

✌🏽 Follow for realistic, feel-good nutrition.

🛢️✨ Seed Oils Aren’t the Villain They’re Made Out to Be!Seed oils are often labelled ❌ toxic or ❌ inflammatory — but tha...
23/12/2025

🛢️✨ Seed Oils Aren’t the Villain They’re Made Out to Be!

Seed oils are often labelled ❌ toxic or ❌ inflammatory — but that claim doesn’t hold up to the evidence 🧠📚

🌻 Seed oils aren’t inherently inflammatory
Common seed oils (like canola, sunflower & soybean) contain polyunsaturated fats 🧈

Despite popular claims, research shows omega-6 intake ➡️ does not increase inflammatory markers when eaten in usual amounts 🔬

✅ Replacing saturated fats with polyunsaturated fats is linked with:
• ❤️ improved cholesterol
• 🫀 lower cardiovascular risk
• 🔥 neutral or reduced inflammation markers

🍔 The bigger issue isn’t seed oils — it’s ultra-processing
Foods most strongly linked with inflammation are often high in:
• ❌ industrial trans fats
• ⚠️ emulsifiers (emerging evidence for gut disruption)
• 🧃 low fibre & low nutrient diversity

🔎 Helpful label tip:
Fewer ingredients usually = less processing 🧾
You don’t need to fear individual ingredients — just zoom out and look at the whole food.

🌿 Big picture
Health isn’t built on one ingredient ❌
It’s shaped by patterns: 🌈 variety, 🌾 fibre, 🍽️ adequacy & enjoyment 💛

✨ You don’t need to fear seed oils to be healthy.

💾 Save or 🔁 share for evidence-based, fear-free nutrition.

🎄✨ Festive Season Survival (Without Dieting or Guilt)The festive season isn’t about restriction — it’s about enjoyment, ...
22/12/2025

🎄✨ Festive Season Survival (Without Dieting or Guilt)
The festive season isn’t about restriction — it’s about enjoyment, connection and feeling good.

Here are 5 simple ways to support your body (and mind) ⬇️

1️⃣ Enjoy food without rules 🍽️
Festive foods don’t need to be earned or offset.
Enjoy what you love — no guilt required.

2️⃣ Eat regularly & keep hydrated ⏰💧
Skipping meals to “save up” often leads to overeating later.
Aim to eat every 3–4 hours to feel satisfied (not uncomfortably full). Drink water with each meal, snack & activity.

3️⃣ Keep gentle structure 🥗
Regular meals + snacks help steady energy and appetite.
Think flexible, not perfect.

4️⃣ Move because it feels good 💃
Walks, swims, dancing or stretching all count.
Move for energy and mood, not to burn food off.

5️⃣ Prioritise connection ❤️
Food is about more than nutrients — it’s about people.
Slow down, laugh and be present.

✨ Festive reminder:
One meal, one day or one week won’t define your health.

💛 Save this for later or share with someone who needs a kinder festive approach.

✌🏽 Follow for realistic, feel-good nutrition.

🚀 Want to “boost your metabolism”? Here’s the truth… ✨❌Metabolism isn’t about restriction, shrinking your body, or chasi...
09/12/2025

🚀 Want to “boost your metabolism”? Here’s the truth… ✨
❌Metabolism isn’t about restriction, shrinking your body, or chasing a certain weight.

✅The most effective (and evidence-based) way to support a healthy metabolism is actually through building and maintaining muscle.
And yes — this is about health, not the number on the scale.

💪 Why muscle matters
Muscle is metabolically active — meaning:
• It burns more energy at rest (and fat)
• It improves insulin sensitivity (stable BGL’s)
• It supports hormone balance
• It protects bone health
• It boosts strength, energy + longevity
More muscle = a more resilient body.

🍽️ Food supports metabolism too
Regular meals + enough carbs & protein + enough total energy tell your body it’s safe to run at full speed.
🫠Under-eating or dieting can actually slow metabolism down — your body tries to conserve energy.

🧠 This is NOT about weight loss
Focusing on weight can harm your relationship with food.
Focusing on strength, nourishment, and metabolic health builds confidence, stability and wellbeing — for everyone, in every body.

✨ What actually helps metabolism?
• Resistance training 2–3×/week
• Eating enough overall (yes, enough!)
• Consistent protein across meals
• Managing stress & good sleep
• Building muscle, not shrinking yourself

💛 If you want to improve your metabolism, strength, or energy without diet culture rules, I can help.

👍🏽And if someone you know needs a non-diet reminder, feel free to share this post with them.

✨ IRON DEFICIENCY 101 — What You Need to Know ✨Low iron is super common and can leave you feeling tired, breathless, fog...
08/12/2025

✨ IRON DEFICIENCY 101 — What You Need to Know ✨
Low iron is super common and can leave you feeling tired, breathless, foggy, and run-down.

🔥 How much iron do we need?
Men 19+: 8 mg/day
Women 19–50: 18 mg/day
Women 50+: 8 mg/day
Teens: M 11 mg | F 15 mg
Pregnancy: 27 mg/day

🥩 Iron-rich foods
Haem iron (easier to absorb):
• Beef 100 g → ~3 mg
• Lamb 100 g → ~2–3 mg
• Salmon (with bones) ½ tin → ~2 mg

🫘Non-haem iron:
• Lentils 1 cup → ~3 mg
• Tofu 100 g → ~3 mg
• Pumpkin seeds 30 g → ~2–3 mg
• Spinach 1 cup cooked → ~3–4 mg
• Iron-fortified cereal → check label (~3–4 mg)

🍊 Boost absorption
Pair iron with vitamin C (citrus, berries, capsicum).
This can double absorption!!

☕ What blocks iron?
Have these away from iron-rich meals:
• Coffee + tea
• Calcium supplements / large dairy servings
• High-bran fibre

💊 Supplements aren’t one-size-fits-all
Not all iron supplements absorb the same.
Dose + frequency matter — for many people, alternate-day dosing works better and has fewer side effects

👩‍⚕️ Why Seeing a Dietitian Helps
• Identify why your iron is low
• Build an iron-rich eating pattern that suits your lifestyle
• Guide correct supplement type, timing + frequency
• Help manage symptoms without unnecessary restriction
• Work alongside your GP for testing and follow-up
Iron deficiency has many causes — food alone isn’t always the issue, and supplements alone aren’t always the solution.
💛 If you’re struggling with low iron or ongoing fatigue, let’s work together to get your levels (and energy) back up. Book an appointment anytime.

🌾FIBRE: The Gut-Loving Nutrient You’re Probably Under eating!✅Fibre doesn’t just “keep you regular” — it supports gut he...
08/12/2025

🌾FIBRE: The Gut-Loving Nutrient You’re Probably Under eating!

✅Fibre doesn’t just “keep you regular” — it supports gut health, hormones, brain function, immunity and long-term disease prevention.

Here’s your simple guide ⬇️

1️⃣ Soluble Fibre — the “soother” 💛
Found in: oats, apples, berries, chia, legumes, cooked veggies, psyllium husk
✨ Forms a gentle gel in the gut → steadier blood sugars
✨ Feeds good gut bacteria
✨ Supports cholesterol balance
✨ Helps satiety
👉 Quick tip: Add ½–1 tsp psyllium husk daily to yoghurt, oats or water to support smooth, regular bowel movements.

2️⃣ Insoluble Fibre — the “mover” 🌿
Found in: wholegrains, veggie skins, dense fruit aka kiwi fruit, pineapple & oranges, nuts, seeds, leafy greens
✨ Adds bulk to your stool
✨ Keeps things moving
✨ Prevents constipation
✨ Supports a diverse microbiome
👉 Constipation tip: Eat 1 kiwi fruit a day — its unique fibre blend can naturally improve bowel regularity.

3️⃣ Resistant Starch — the “gut fuel” 🔥
Found in: cooked & cooled rice/pasta/potatoes, oats, corn, legumes, green banana
✨ Feeds your beneficial gut bugs
✨ Produces SCFAs → lowers inflammation
✨ Helps insulin sensitivity
✨ Supports colon protection + long-term disease prevention

🌈 Why Fibre Variety Matters
Different fibres feed different gut bacteria.
More plant diversity = a healthier microbiome, which supports:
✔ smoother digestion
✔ steadier mood + energy
✔ better hormone metabolism (especially oestrogen clearance)
✔ lower risk of bowel cancer, heart disease + T2DM
✔ stronger immunity
✔ healthier gut–brain communication

Your gut LOVES variety.
🥗 Aim to add one - three types to each meal & snack, then work towards 30+ plant foods per week.

Small swaps add up fast 🌱✨

🌟 If your gut, energy or hormones feel a bit “off,” a fibre upgrade might be the easiest fix.

👉 Tag someone who needs a fibre glow-up!

✌🏽 Follow for simple, feel-good nutrition.

✨ IBS explained — in a way that actually makes sense ✨IBS is very common — around 1 in 7 people experience it — but it’s...
04/12/2025

✨ IBS explained — in a way that actually makes sense ✨

IBS is very common — around 1 in 7 people experience it — but it’s also one of the most misunderstood gut conditions. And no… it’s not just food-triggered.

🌿 Common IBS symptoms
• Bloating
• Abdominal pain
• Constipation and/or diarrhoea
• Urgency + irregularity
• Excess wind

🩺 How it’s diagnosed
Doctors use Rome IV criteria, focusing on abdominal pain + changes in bowel habits.
Other conditions (like coeliac or IBD) are ruled out first.

🍞IBS food triggers often involve FODMAPs — fermentable carbs found in foods like wheat, onion, garlic, some fruits and some dairy. Many people think it’s a gluten intolerance, but in IBS it’s usually the fructans (a type of FODMAP) causing symptoms, not the gluten itself!

🧠 IBS is not only a food issue
The gut–brain axis plays a big role.
Triggers can include:
• Stress
• Hormonal shifts
• Sleep changes
• Illness/infection
• Routine changes
• Certain foods (but not always!)

🥦 Short-term: 🙋🏽‍♀️A dietitian can help!
I support clients to:
• Identify your personal triggers (FODMAP’s + non-food)
• Adjust fibre types for less bloating + pain & improved 💩
• Reduce symptoms without unnecessary restriction
• Increase microbiome diversity through prebiotic & probitic foods

🧘‍♀️ Long-term: Gut–brain support matters
Tools like NERVA help retrain the gut–brain axis and reduce symptom sensitivity.
✨ I can also offer clients a 25% discount for NERVA.

💛 You don’t have to navigate IBS alone.
Send me a message or book an appointment — personalised, evidence-based support makes all the difference.

✨ Want BIG flavour and improved nutrition? ✨🤤Spices aren’t just tasty — they’re packed with antioxidants. And citrus bri...
03/12/2025

✨ Want BIG flavour and improved nutrition? ✨

🤤Spices aren’t just tasty — they’re packed with antioxidants. And citrus brings vitamin C plus natural acidity that can help support steadier blood glucose levels and overall health.

🫶🏽Here are simple ways to boost flavour and nourishment in minutes.
Save this for later! 👇

🌶️ Go-To Spice Mixes
• Mediterranean: oregano, thyme, garlic powder, lemon zest
• Smoky Paprika: smoked paprika, cumin, garlic, pinch of cayenne
• Curry Speed Mix: turmeric, cumin, coriander, ginger
• Taco Blend: paprika, cumin, garlic + onion powder, oregano

🥗 2-Minute Dressings
• Orange–Balsamic: ½ orange (juiced) + 1 tbsp mustard + 2 tbsp balsamic vinegar
• Honey Mustard: Dijon + honey + vinegar + olive oil
• Yogurt Herb: plain yogurt + lemon + dill/parsley + garlic powder

🥜 Quick Sauces to Keep Handy
• Sriracha Mayo (lighter): mayo + yogurt + sriracha
• Peanut-Lime: peanut butter + soy + honey + lime
• Herby Green: fresh herbs + garlic + olive oil + lemon
These turn simple ingredients into a proper meal in minutes.

✨ Pro Tip: When a dish tastes flat, add a splash of citrus or vinegar — it’s usually exactly what it needs.

If you found this helpful, share it with someone who needs quick flavour ideas, and if you’d like personalised nutrition support or meal planning, get in touch to book an appointment — I’d love to help.

— Have a delicious week! 💛

🏆 5 Balanced Lunches You Can Make in Under 5 Minutes by🍽️Lunch doesn’t need to be complicated — but it does need to keep...
02/12/2025

🏆 5 Balanced Lunches You Can Make in Under 5 Minutes by

🍽️Lunch doesn’t need to be complicated — but it does need to keep your energy steady, your blood sugars stable and your brain switched on.

🥇Here are five real-life lunches you can make fast (no fuss, no stress):

1️⃣ Wholemeal Pita or Wholegrain Bread Roll
Fill with chicken, tuna, egg, tofu or falafel + salad + hummus or pesto.
✨ Balanced carbs + protein + fibre for long-lasting fullness.

2️⃣ 5-Minute Rice Bowl
Basmati rice + tinned fish (or protein of choice) + mixed slaw + sliced avo + dress with lime, orange & chilli 🤤
✨ Quick, nourishing and actually satisfying.

3️⃣ Eggs on Wholegrain Sourdough
Eggs (any style) + wholegrain toast + avo, tomatoes, spinach + ricotta / cheese
✨ Protein + healthy fats + slow carbs = steady energy all afternoon.

4️⃣ Toasted Wholegrain Sandwich
Wholegrain toast with melted cheese, hummus/pesto, avocado + chicken or tinned fish.
✨ Warm, filling and perfectly balanced in minutes.

5️⃣ Yoghurt Bowl (When You’re Low on Time)
Yoghurt + banana, gold kiwi, berries, rolled oats, mixed seeds + honey.
✨ Fibre + protein + slow-release carbs = a quick lunch that still fuels you.

💫 Each option uses wholefoods + slow carbs + protein + fibre, helping you stay full, energised and avoid the “grab anything” hunger later.

🌟 If lunch usually feels rushed or random, a few simple tweaks can make your whole day feel easier.

👉 Tag a friend who needs quick lunch inspo!

✌🏽 Follow for simple, feel-good nutrition.

😍 5 SNACKS THAT FUEL & SATISFY⚡🍎💔Most people think they should “snack less”…But the right snack can steady blood sugars,...
30/11/2025

😍 5 SNACKS THAT FUEL & SATISFY⚡🍎

💔Most people think they should “snack less”…
But the right snack can steady blood sugars, keep you satisfied and stop the 3pm crash.

🫶🏽Here are 5 snacks that give you slow, steady energy 👇

1️⃣ Greek yoghurt + berries + oats 🍓🥣
Oats = prebiotic resistant starch → steadier energy.
Yoghurt adds protein, calcium, zinc, magnesium + probiotics.
Berries = polyphenols, Vit C, antioxidants + fibre.

2️⃣ Wholegrain sourdough + PB + banana + cinnamon 🥜🍌
Wholegrains for stable carbs, PB for healthy fats + protein, banana for potassium, cinnamon for antioxidants, flavour + glucose support.

3️⃣ Wholegrain crackers + ricotta + fruit + honey 🍯🍇
Balanced combo of slow carbs, protein, calcium, fibre + a little sweetness.

4️⃣ Hummus + veggie sticks + wholegrain crackers 🥕✨
Legumes + fibre + slow-release carbs → long-lasting fullness and stable energy.

5️⃣ Nuts + dark chocolate + berries + popcorn 🍫🫐🍿
Healthy fats + antioxidants + wholegrains = satisfying without the crash.

💫 These snacks combine protein + fibre + slow-release carbs, helping you stay full, energised and avoid the crash that comes from long gaps without eating.

🙋🏽‍♀️If you want snacks that actually work for your body, I can help you build simple, satisfying options.

👉 Tag someone who needs snack inspo!

✌🏽 Follow for practical, feel-good nutrition.

🧠CORTISOL & CRAVINGS: WHAT’S REALLY GOING ON!⚡ Stress goes up → cortisol goes up — and your body instantly shifts into “...
28/11/2025

🧠CORTISOL & CRAVINGS: WHAT’S REALLY GOING ON!

⚡ Stress goes up → cortisol goes up — and your body instantly shifts into “survival mode.”
That’s when cravings hit hard.

🍪 Cortisol makes you crave quick carbs, sugar AND fatty comfort foods.

Your brain knows they deliver a fast dopamine hit, which feels calming for a moment — so it pushes you toward anything that gives quick energy.

🔁 Cortisol also ramps up hunger hormones (even if you’ve eaten) and messes with blood sugars, which makes cravings feel even stronger.

⏳ And here’s a big one:
Irregular eating and meal skipping cause cortisol spikes too.
😱Your body interprets long gaps between meals as “stress,” pushing hunger higher and making your next meal harder to regulate.

➡️It’s biology — not lack of willpower!

💫 For women in midlife, this whole loop hits harder: hormone shifts, broken sleep and higher life load make appetite, mood and cravings more reactive.

💛 It’s not a character flaw. It’s physiology doing its job.

🌿 What helps break the cortisol–craving loop:
• Eat regularly (every 3–4 hours)
• Build meals with protein + fibre + slow carbs
• Choose balanced snacks instead of “grab whatever” moments
• Reduce caffeine when stress is high
• Add tiny calm moments (breathing, stretching, walking)
• Protect your sleep like a prescription

✨ When cortisol calms, cravings calm.
✨ When blood sugars steady, eating feels easier — not stricter.

🎢 Ready to get off the stress–craving rollercoaster? A 1:1 consult can help you stabilise hormones, hunger and energy with simple, nourishing habits.

👉 Tag someone who needs this clarity today.

✌🏽 Follow for practical, science-backed midlife nutrition.

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Unit 4, 6 Mary Street
Noosaville, QLD
4566

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Patient Centred Nutrition Advice

I am passionate about individualised care, based on scientific evidence, where the client is empowered to initiate positive lifestyle and nutrition changes. This involves engaging with clients to understand their nutrition issues and how as a team we can produce realistic, achievable goals that can be maintained long term.