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Sunshine Coast Family Dietitian

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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.

17/11/2025

🥦 Fresh vs Frozen Veg — Which Is Better?

With the rising cost of living, many of us are reaching for frozen vegetables — but are they as nutritious as fresh?

✅ Good news: Frozen veggies can be just as nutritious. They’re usually snap-frozen shortly after harvest, locking in vitamins and minerals.
🥕 Fresh produce is still an excellent choice — especially when you buy what’s in season. Seasonal fruit and veg are often fresher, taste better, and can still be cost-effective. Finding your local fruit and veg shop can also be a great way to save, as they often have great special buys.
💰 Frozen is often more budget-friendly, longer-lasting, and reduces waste — making it a great option for everyday meals.

👉 Tip: Mix it up! Use fresh produce when it’s in season, and keep frozen staples like berries, spinach, and mixed veg on hand for busy nights.

24/10/2025

9 in 10 Aussies aren’t getting enough fibre — but small swaps add up 🌾

Try these easy changes:
🍞 White bread → wholegrain or sourdough
🍚 White rice → brown rice + lentils
🍝 Regular pasta → pulse/wholemeal pasta
🥤 Juice → whole fruit
🥔 Chips → air-popped popcorn
🍶 Small yoghurt → yoghurt + berries + seeds

Adults need around 25–30g fibre per day.
Fibre = better digestion, steady energy + improved gut health

👉 Which swap could you try this week?

14/10/2025

Did you know your calcium needs change throughout life? 🦴

Here’s a quick guide:
👶 Kids 1–3 yrs: ~500 mg/day (2 serves dairy or alt)

🧒 Kids 4–8 yrs: ~700 mg/day

👩‍🦱 Tweens/teens: ~1000–1300 mg/day (peak bone growth!)

👩‍🦳 Adults: ~1000 mg/day

👵 Women 50+ & Men 70+: ~1300 mg/day

Food examples:
🥛 1 cup milk = ~250 mg
🍶 200g yoghurt = ~300 mg
🧀 40g cheese = ~250 mg
🍲 ½ cup tofu (calcium set) = ~400 mg

Strong bones start with good nutrition 💪.
If you’re not sure you’re meeting your needs, a dietitian can help you plan.

26/09/2025

Your dietitian may suggest nutritional bloods if you:
⚡ Experience ongoing fatigue
📉 Have unexplained weight loss or poor growth
🥗 Follow a specific diet (vegan, vegetarian, allergies, medical conditions)
🌿 Have gut issues (IBS, coeliac, IBD)
👩‍🦳 Are peri/post-menopausal or planning pregnancy

Common bloods to check: iron studies, vitamin D, B12, folate, calcium, magnesium, thyroid, cholesterol, HbA1c.

✨ We work alongside GPs to help interpret results and turn them into a practical nutrition plan tailored to YOU.

21/09/2025

We’re always asked: what makes the perfect snack?

🔑 The key: Protein + Fibre + Nutrients. This combo helps keep energy stable, supports fullness, and nourishes your body.

👉 One of our favourites right now:
½ cup plain Greek yoghurt
Handful fresh berries
1 tsp pumpkin seeds
1 tsp flaxseeds
1 tbsp crunchy granola

🥄 Nutrition boost:
Protein: ~13–15g (depending on yoghurt brand)
Fibre: ~6–7g

💡 It’s quick, satisfying, and full of gut-friendly goodness!

Would you like us to share more “snack templates” like this?

15/09/2025

Heard of the “anti-inflammatory diet” but not sure what it actually means? 💭

👉 Chronic inflammation is linked with conditions such as arthritis, heart disease, PCOS, endometriosis, and even gut issues.
👉 An “anti-inflammatory” approach isn’t a fad — it’s about eating in a way that lowers long-term inflammation in the body.

🔑 Key features:
Lots of colourful vegetables & fruit 🍎🥦
Healthy fats from fish, olive oil, avocado & nuts 🐟🥑
Wholegrains & legumes for fibre 🌾
Herbs & spices (turmeric, ginger, garlic) for natural anti-inflammatory compounds 🌿
Limiting ultra-processed foods, excess sugar, and trans fats 🚫

💡 Who benefits? Anyone with an inflammatory condition — but honestly, these are healthy habits most of us can gain from.

✨ The best part? It’s not restrictive — it’s about adding more variety in.

11/09/2025

Busy weeknight? You’re not alone. 🙋‍♀️ That’s why we LOVE a good tray bake – minimal prep, less washing up, and the oven does the work.

💡 Try these family-friendly Mediterranean-inspired combos:

* Greek chicken with lemon, oregano & veggies 🍋🍗
* Lamb meatballs with tomato & feta 🍅🧀
* Salmon with chilli, garlic & fresh herbs 🌶️🐟
* Harissa chicken with lentils & kale 🥬

✨ Check out tray bake ideas from taste.com.au if you need inspiration!

What’s your family’s go-to weeknight dinner?

01/09/2025

Fermented foods are everywhere — kombucha, kimchi, sauerkraut, kefir… but should you be eating them? 🤔

✅ Fermented foods are made when natural bacteria break down sugars into acids. This process can produce beneficial probiotics (good bacteria).
✅ They may support gut health, digestion, and immune function.
✅ They’re also nutrient-rich and add amazing flavour!

⚠️ But here’s the truth:

⭐️Not all fermented foods have live probiotics (e.g. bread, wine, beer).
⭐They’re helpful, but not a magic bullet — a varied diet with fibre is still the #1 foundation for gut health.
⭐Some people with IBS or sensitive guts may find them triggering (especially high-FODMAP ferments).

💡 Tip: Start small, try different types, and see how your body responds.

Do you love fermented foods or find them a bit intimidating?

12/08/2025

🌞This is a reminder to start your morning with some gentle movement today.

What's your favourite way to start the day?

08/08/2025

📋 What happens at your first appointment with a dietitian?

We know it can feel a little daunting not knowing what to expect — so here’s what actually happens when you see us for an initial consult:

👂 We listen. First and foremost, this appointment is all about you.

🧠 We take a full assessment, including:
Your medical history
Medications & supplements
Symptoms and diagnoses
Diet history and eating patterns
Any relevant blood test results or reports

💬 We talk about your goals – whether it's more energy, better gut health, support with weight management, or making food feel less overwhelming.

🧭 We start formulating a plan – one that’s realistic, sustainable and tailored to your life, your preferences, and your health needs.

You don’t need to have it all figured out – we’re here to guide you every step of the way 💛

📍 Sunshine Coast Family Dietitian | Evidence-based, down-to-earth, personalised care.

31/07/2025

GLP-1s & Nutrition Support: Why a Dietitian Matters. Swipe to learn more...

26/07/2025

✅ 1. Bowel Cancer & Fibre: What Aussies Need to Know

📢 Rising Rates in Young Adults
Recent stats have shown an alarming rise in bowel cancer diagnoses among Australians under 50. While research continues to explore why, lifestyle factors like low fibre intake are strongly linked.

🥦 What’s Fibre Got to Do With It?

Fibre helps keep your gut healthy by:
✔️ Feeding good gut bacteria
✔️ Supporting regular bowel movements
✔️ Reducing inflammation in the colon

🔎 Are You Getting Enough?
Most Aussies don’t hit their fibre target.
👉 Adult women: aim for 25g/day
👉 Adult men: aim for 30g/day
Children and teens have lower targets — but many still fall short.

🍽 Tips to Boost Fibre:
* Include wholegrains like quinoa, brown rice or barley
* Snack on fruit with skin, nuts or popcorn
* Add lentils, chickpeas or grated veggies into meals
* Try a high-fibre smoothie booster such as LSA mix
* Include leafy greens, berries, seeds, and flax or chia every day

❤️ Bottom line:
A high-fibre diet protects your gut — no matter your age.

Address

Suite 7 61-63 Primary School Court
Sunshine Coast, QLD
4558

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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