The Noosa Dietitian

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

Thinner ≠ healthier.❗️We’re in a moment where thinner is being sold as healthier. ❌ It’s not that simple.🤔 With the rise...
20/03/2026

Thinner ≠ healthier.

❗️We’re in a moment where thinner is being sold as healthier.

❌ It’s not that simple.

🤔 With the rise of weight loss medications and the cultural focus on getting smaller, it’s easy to assume that lower weight = better health.

😬 But that’s not what the evidence shows.

You can be “thin” and still have:
⚠️ Low muscle mass
⚠️ Poor metabolic health
⚠️ Higher cardiometabolic risk
⚠️ Low bone density
And focusing only on weight can miss what actually matters.

What to focus on instead 👇

🧬 Metabolic health
💪 Muscle mass and strength
📏 Waist circumference
⚖️ Sustainable behaviours

Improving body composition — not just weight — is what supports long-term health.

Building muscle, fuelling adequately, and supporting metabolism is often more effective (and sustainable)than chasing a lower number on the scale.

Health isn’t a size.

😍 Save this post for when diet culture is overloading you, share it to help educate 📚

✨ Evidence-based nutrition, less noise.

evidencebasednutrition

What does ~30g of fibre actually look like in a day?Most people aren’t getting enough — and it matters more than you mig...
18/03/2026

What does ~30g of fibre actually look like in a day?

Most people aren’t getting enough — and it matters more than you might think.

Fibre supports: 👇
🦠 Gut health
🧬 Hormone balance (including oestrogen metabolism)
⚖️ Weight management & satiety
🫀 Long-term health

Here’s what ~30g+ fibre can look like 👇

🥣 Breakfast
Oats + chia seeds + berries
(~10–12g)

🥑 Mid-morning snack
Grain crackers + nut butter
(~3–5g)

🥗 Lunch
Quinoa, chickpeas + tuna + mixed veg
(~10–12g)

🍎 Afternoon snack
Apple + nuts
(~4–5g)

🍽 Dinner
Veg + brown rice
(~6–8g)

✔️ Total: ~30g+ fibre

😱 Most of our fibre actually comes from whole grains, legumes, nuts and seeds — not just fruit and vegetables.

😍 But diversity matters.
A mix of plant foods supports a more diverse gut microbiome.

It’s not one food — it’s the combination across the day, consistently.

✨ Evidence-based nutrition, less noise.

Endometriosis nutrition doesn’t have to mean cutting everything out.If you’ve been told to remove gluten, dairy or seed ...
16/03/2026

Endometriosis nutrition doesn’t have to mean cutting everything out.

If you’ve been told to remove gluten, dairy or seed oils to reduce inflammation — you’re not alone.

But for most people with Endometriosis, strict elimination diets aren’t necessary.

Nutrition therapy focuses more on: 👇

🥦 Diet quality and plant foods
🐟 Omega-3 fats
🦠 Gut health
🧬 Key nutrients like iron, vitamin D and calcium

❗️There’s also a strong overlap between endometriosis and Irritable Bowel Syndrome symptoms.
Sometimes digestive symptoms are related to IBS rather than endometriosis itself — which means the nutrition approach can be very different.

That’s why working with a dietitian experienced in women’s health and gut health is so important — to avoid unnecessary restriction and target the strategies most likely to help.

✨Evidence-based nutrition, less noise.

You burn more energy doing nothing than you do exercising.Surprising, right? 👀👇Your body uses energy every day just to k...
07/03/2026

You burn more energy doing nothing than you do exercising.

Surprising, right? 👀👇

Your body uses energy every day just to keep you alive. Even if you stayed in bed all day, your body would still require energy for breathing, circulation, brain activity, hormone production and organ function.

This is your Basal Metabolic Rate (BMR)— and it makes up the largest portion of your daily energy needs (around 60–70%).

Your Estimated Energy Requirement (EER)is made up of:

🔹 BMR– ~60–70%
Energy used to keep your body functioning at rest 🫀🧠

🔹 Thermic Effect of Food (TEF)– ~10%
Energy used to digest and metabolise food 🍽️

🔹 NEAT– ~10–20%
Incidental movement like walking, standing, cleaning and daily tasks 🚶‍♀️

🔹 Exercise (EAT)– ~5–15%
Energy used during structured exercise 🏋️‍♀️

✨ Most of the energy your body burns is simply keeping you alive.

When chronic dieting consistently under-fuels the body, it adapts by conserving energy. Over time this can contribute to:
• muscle loss (making “muscle tone” harder to achieve) 💪
• slowed metabolism 🔻
• hormone disruption ⚖️
• fatigue and poorer training performance 😴

Eating regularly and adequately supports metabolism, muscle maintenance and overall health.

📌 Save or share if this helped explain metabolism.

Evidence-based nutrition, less noise.

🧠 What is food noise?Food noise = constant mental chatter about food.Thinking about eating, not eating, what you should ...
20/02/2026

🧠 What is food noise?

Food noise = constant mental chatter about food.
Thinking about eating, not eating, what you should eat… even when you’re not hungry.

It can feel like:
• Obsessive thoughts about food
• Strong cravings or urges
• Guilt after eating
• Feeling out of control around certain foods

⚠️ Why dieting makes food noise worse

Restriction tells your brain food is scarce.
Your body responds by increasing focus on food to protect you.

This can lead to:
🔁 More cravings
🔁 More food thoughts
🔁 Stronger urges
🔁 Feeling less in control

That’s biology — not lack of willpower

❗️Not eating enough increases food noise
Skipping meals, chronic dieting, or cutting foods out often turns the volume up, not down.

💡 What helps reduce it
✔ Eat regularly and enough
✔ Balanced meals
✔ Less restriction
✔ Consistency over perfection

When your body feels safe and nourished… the noise quiets.

Evidence-based nutrition, less noise.✨

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Feeling different lately… and not sure why?Midlife hormonal change can affect energy, mood, sleep, metabolism and more —...
20/02/2026

Feeling different lately… and not sure why?

Midlife hormonal change can affect energy, mood, sleep, metabolism and more — often without clear guidance on what actually helps.

Join me for an intimate, expert-led lunch experience focused on practical nutrition and real support through perimenopause and menopause. ✨

Hosted by Lauren Rubin, Accredited Practising Dietitian
Specialist menopause GP insights from Dr Laura Walter & Dr Kate Bradforde (Pearl Menopause Clinic) 🧠
Strength and movement guidance from exercise physiologist Freya Simmonds 🌿

Enjoy a beautiful ocean-view lunch, meaningful conversation, and evidence-based strategies you can actually use. 🍽

🎟 Tickets $145 — includes two-course lunch, guest speakers & curated wellness gift

Limited seats available.
Reserve your place via the link in bio 📍

🥑Healthy fats — explained simply Not all fats are equal ⚖️✨Healthy fats (have more often) Support ❤️ heart, 🧠 brain & ⚙️...
18/02/2026

🥑Healthy fats — explained simply

Not all fats are equal ⚖️

✨Healthy fats (have more often)
Support ❤️ heart, 🧠 brain & ⚙️ hormone health.
• 🥑 Avocado
• 🫒 Olive oil
• 🌰 Nuts & seeds
• 🐟 Fatty fish (salmon, sardines, mackerel)
• 🥚 Eggs

⚠️ Fats to limit (often ultra-processed)
• 🍟 Deep-fried takeaway foods
• 🧁 Commercial pastries, cakes, biscuits
• 🍔 Fast food
• 🧂 Packaged snack foods
• 🥫 Shelf-stable creamy sauces & dressings

Many ultra-processed foods also contain emulsifiers (used for texture & shelf life), which emerging research suggests may negatively impact 🦠 gut health & overall health when eaten frequently (>10 serves/day).

💡 Simple swaps & tips
• 🥑 Avocado instead of butter or spreads
• 🐟 Tinned fish = affordable & convenient healthy fats
• 🥚 Add eggs to meals for protein + nutrients
• 🫒 Cook with olive oil
• 🥗 Choose whole foods more often

Evidence-based nutrition, less noise.✨

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🥛 Kefir — small serve, big gut benefitsKefir is a fermented milk drink containing a diverse mix of bacteria and yeasts.C...
07/02/2026

🥛 Kefir — small serve, big gut benefits

Kefir is a fermented milk drink containing a diverse mix of bacteria and yeasts.

Compared to yoghurt, kefir typically contains a wider range of live microbes, which matters for gut health.

🔬 What the evidence shows
Regular kefir intake is associated with:
✔️ Improved gut microbiome diversity
✔️ Better gut barrier function
✔️ Reduced low-grade inflammation
✔️ Improved lactose digestion

By supporting the gut–liver axis, kefir may also play a role in healthy oestrogen metabolism and clearance.

🦠 Why kefir works
Kefir provides live microbes plus bioactive compounds formed during fermentation.

These support the gut lining, reduce gut permeability, and help crowd out less favourable bacteria.

🥄 How much is effective?
Most benefits are seen with ~100–250 mL daily. Consistency is key!

🛒 Choosing good-quality kefir
✔️ Plain or avoid artificial sweeteners
✔️ Live cultures listed
✔️ Minimal ingredients

📌 Kefir works best alongside a fibre-rich diet — not as a stand-alone fix.

💬 Evidence-based nutrition, less noise.

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🌱 Legumes: one of the most underrated health foods🫘Legumes (beans, lentils, chickpeas) provide fibre, plant protein, slo...
05/02/2026

🌱 Legumes: one of the most underrated health foods

🫘Legumes (beans, lentils, chickpeas) provide fibre, plant protein, slow-release carbs, and key micronutrients.

🫶🏽They supply iron, folate, magnesium, potassium, and zinc.

Regular intake is associated with:
✔️ Better gut health
✔️ Improved blood glucose control
✔️ Lower LDL cholesterol
✔️ Reduced cardiovascular disease risk

🦠 Legumes feed beneficial gut bacteria, increase short-chain fatty acids, and support gut barrier function — which helps regulate oestrogen metabolism and clearance.

🥄 How to eat them (without the bloat)
✔️ Tinned legumes rinsed well
✔️ Start small (1–2 tablespoons)
✔️ Increase gradually — tolerance improves

📌 Consistency matters more than quantity.

🥗 Easy ways to add legumes into meals & snacks
• Stir a few tablespoons into salads or grain bowls
• Add lentils or beans to soups, stews or curries
• Mash chickpeas or white beans onto toast
• Blend into dips or spreads (hummus, bean dip)
• Sprinkle into wraps, pasta or rice dishes

💬 Evidence-based nutrition, less noise.

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🥩 The carnivore diet isn’t controversial because it’s extreme — it’s controversial because it ignores decades of evidenc...
29/01/2026

🥩 The carnivore diet isn’t controversial because it’s extreme — it’s controversial because it ignores decades of evidence.

😱Carnivore diets are very high in red meat and eliminate fibre

➡️Higher intakes of red and processed meat are consistently linked to increased bowel cancer risk.

➡️Processed meat is classified as a Group 1 carcinogen and red meat as a Group 2A probable carcinogen (WHO).

➡️ Low-fibre, high-protein diets shift gut bacteria toward inflammatory by-products that irritate the colon, weaken the gut barrier, and promote chronic inflammation.

🚫 Cutting out entire food groups isn’t a health strategy — it’s a short-term experiment with long-term consequences.

💬 Evidence-based nutrition, less noise.
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🦠 Resistant starches = prebiotics (and why they matter)✅Resistant starch is a type of prebiotic fibre — a carbohydrate t...
28/01/2026

🦠 Resistant starches = prebiotics (and why they matter)

✅Resistant starch is a type of prebiotic fibre — a carbohydrate that resists digestion in the small intestine and is fermented by gut bacteria in the colon.

This fermentation increases production of short-chain fatty acids (SCFAs), especially butyrate, which:

✨ Support gut barrier integrity
✨ Help regulate inflammation
✨ Improve insulin sensitivity
✨ Support immune & metabolic health

Why this matters 👇

Higher intakes of prebiotic fibres (including resistant starch) are associated with:

✔️ Better gut health
✔️ Improved glycaemic control
✔️ Reduced cardiometabolic risk
✔️ Lower risk of chronic disease over time

(These are long-term effects — not quick fixes.)

🥔 Common food sources of resistant starch
• Rolled or steel-cut oats (especially soaked or cooled)
• Cooked & cooled rice or pasta
• Cooked & cooled potatoes
• Firm green-tipped bananas
• Lentils, chickpeas & beans
• Couscous or barley salads (cooked then cooled)
• corn

🥣 Simple meal ideas to include resistant starch more consistently
• Oats & yoghurt (overnight oats work well)
• Rice or pasta salads (cook → cool → eat; reheating still retains benefits)
• Smoothies with green bananas only 🍌
• Potato salad 🥔 (cooked then cooled)

📌 Consistency matters — small, regular exposures help shift the microbiome over time.

💬 More evidence-based nutrition, less noise.

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🥣 Yoghurt — small food, big nutrition ✅✅✅Yoghurt is a nutrient-dense, versatile staple that works as a snack, a meal bas...
28/01/2026

🥣 Yoghurt — small food, big nutrition ✅✅✅

Yoghurt is a nutrient-dense, versatile staple that works as a snack, a meal base, or a simple way to boost protein.

Why yoghurt earns a place regularly 👇
✔️ High-quality protein (especially Greek & pot-set)
✔️ Low GI carbohydrate (supports steady blood glucose)
✔️ Rich in calcium (bone & muscle function)
✔️ Provides B vitamins (B12, riboflavin)
✔️ Source of zinc & iodine
✔️ Naturally contains probiotics (if live cultures are present)

Probiotics matter because they:
✨ Support gut microbiome diversity
✨ Help maintain gut barrier function
✨ Play a role in immune health

🫶🏽Like most gut benefits — consistency matters more than perfection.

🥄 How to use yoghurt in real life
• An easy on-the-go snack
• A base for meals (breakfast bowls, savoury bowls)
• Stir into porridge to boost protein & creaminess
• Add to curries or stews instead of cream
• Use in dressings, dips or marinades

🛒 Choosing good-quality yoghurt
Look for:
✔️ Pot-set or Greek-style
✔️ Plain or naturally flavoured
✔️ Live cultures listed
✔️ No added sweeteners or unnecessary additives

📌 Keep it simple — yoghurt should be fermented milk, not a dessert in disguise.

💬 Evidence-based nutrition, less noise.

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Calcium EvidenceBasedNutrition Dietitian

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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.