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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.

26/01/2026

✨ Better late than never — we’re back! ✨

After a well-earned Christmas break, Sunshine Coast Family Dietitian has officially reopened. We’re so excited to welcome both new and returning clients back into the clinic and look forward to supporting your nutrition, gut health and wellbeing goals throughout 2026.

If you’ve been thinking about booking in, now is a great time to get started 💛

31/12/2025

🎉 Happy New Year🎉

Now welcoming clients for the year ahead. We are excited to meet new faces and reconnect with familiar ones.

24/12/2025

⭐️🎄🎅🏻

18/12/2025

Sunshine Coast Family Dietitian will be closed over the Christmas/New Year period.

We look forward to seeing you in 2026! 🍎

12/12/2025

Planning a Christmas platter? Here’s how to build one that’s festive and nourishing — without overthinking it.

Holiday platters don’t need to be complicated to be balanced. A simple structure helps keep things satisfying and colourful:

🥩 1. Include a protein
Think: sliced turkey/ham, smoked salmon, boiled eggs, cheese, nuts, falafel bites.
Protein helps keep you fuller for longer and balances out all the nibbles.

🌈 2. Add colour
Fresh fruit and veggies are perfect for Christmas grazing: berries, cherries, grapes, cucumbers, capsicum, tomatoes.
Seasonal = tastier and cost-effective.

🌾 3. Choose wholegrains
Seeded crackers, wholegrain chips, rye bread squares or wholemeal pita.
Adds fibre to support digestion.

🥑 4. Add healthy fats
Dips (avocado, hummus, tzatziki), olives, nuts.
These help with satiety and make your platter more interesting.

05/12/2025

The Christmas period often brings richer foods, bigger portions and irregular routines — a perfect storm for some people's digestive symptoms. Here are some practical ways to support your gut through the silly season:

🌱 1. Don’t skip meals
Arriving to an event overly hungry can increase bloating, reflux and overeating. A small balanced meal beforehand (protein + fibre + healthy fats) can keep symptoms steadier.

💧 2. Keep your fluids up
Between heat, alcohol and busy days, dehydration is common. Aim for regular sips of water through the day. Adding fruit or mint can make it more appealing.

🥗 3. Add fibre where you can
Include veggies, salads, fruit or wholegrains at meals. Consistent fibre helps keep digestion moving and can reduce post-meal discomfort.
Tip: Summer salads are an easy way to boost fibre without feeling too full.

🚶 4. Gentle movement helps
A short walk after meals supports digestion, reduces bloating and helps reflux symptoms.

🍹 5. Be mindful with alcohol and fizzy drinks
These can worsen reflux, bloating and bowel changes. Spacing drinks with water or swapping some for non-carbonated options can make a big difference.

🫶 6. If you follow a gut protocol (like low FODMAP), flexibility is okay
You can still enjoy festive foods — consider smaller portions, choosing your “worth it” items, or planning supportive snacks beforehand.

💡 7. If symptoms are persistent, keep notes
A simple symptom log can help identify patterns, especially if you’re planning to chat with your dietitian in the new year.

✨ Remember: Digestive symptoms don’t mean you’ve “done something wrong.” Christmas changes routine, and bodies feel that. Supporting your gut with small, consistent habits can make the festive period more comfortable — without needing to avoid the foods you love.

28/11/2025

💪 Protein RTDs, Protein Bars & High-Protein Cheeses — Are They Worth It?

Supermarket shelves are full of high-protein drinks, yoghurts, bars, and even cheeses — but are they a good choice and worth the $$?

Here’s what to look for 👇

🥤 1️⃣ Check the protein content:

For snacks ➜ aim for 10g+ protein per serve*
For main meals or meal replacements ➜ aim for 25g+ protein*

📋 2️⃣ Look at the ingredients list:
Do the ingredients sound familiar, or is it a long list of additives and sweeteners? The shorter and simpler, the better.

🥦 3️⃣ Whole foods first:
Foods like eggs, chicken, tuna, Greek yoghurt, nuts, and legumes should always be your base.

🚗 But… convenience has a place!
Protein shakes or bars can be handy on-the-go, post-training, or for travel when whole food options aren’t practical.

*It is important to check with a dietitian on your recommended daily protein intake and have personalised recommendations adapted for your needs.

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?

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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