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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 7:30am - 6:30pm Thursday 9am - 3am Saturday 9am - 5pm

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.

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.

10/07/2025

🛡️ Immune Support Through Food This Winter

Your immune system is your winter defence—so what you eat matters!
Try adding these to your day:

🍊 Vitamin C: citrus, kiwi, capsicum
🐟 Omega-3s: salmon, walnuts, flaxseeds
🧄 Garlic: antimicrobial + anti-inflammatory
🍳 Vitamin D: eggs, mushrooms (sun-exposed), fortified milks
🥛 Probiotics: kefir, yoghurt, miso

💬 Want to check if your diet is giving you what you need this winter? We can help.

04/07/2025

💬 Why is Everyone Talking About Protein?

It’s not just hype—protein plays a vital role in:
💪 Muscle maintenance
🍽 Managing hunger
🔥 Supporting metabolism
💥 Blood sugar balance
👩‍🦳 Healthy ageing

But are you getting enough?
Most adults should ideally aim for 25-30g of protein at each meal (3x a day) but what does that look like?

What does 30g of protein look like in real food?
🥩 ~120g cooked lean red meat (e.g. beef or lamb)
🐟 1 small tin of tuna + 2 boiled eggs
🍳 3 large eggs + slice of grain toast
🥜 2 tbsp peanut butter + slice of grain toast + glass of milk
🥣 1 tub high-protein yoghurt (e.g. YoPro/Chobani Fit) + 2 tbsp h**p seeds
🥗 1.5 cups cooked lentils + sprinkle of cheese

🧡 We can help you understand how to meet your protein needs in a balanced, realistic way that works for your body and lifestyle.

28/06/2025

🍳 Winter Breakfast or Lunch Ideas to Warm You Up

Fuel your body with meals that are warming and nourishing:

🌾 Porridge with chia, seeds & berries
🍳 Scrambled eggs with mushrooms + spinach
🍲 Leftover soup with seeded high protein toast
🥙 Warm grain salad with tuna, roasted veggies + feta

✨ The goal? Meals that keep you full, stabilise energy, and support metabolism.
Need help building easy meals that suit your goals? That’s where we come in.

25/06/2025

🍝 Budget-Friendly Winter Warmer

Craving something hearty, healthy and affordable for dinner?

This veggie-packed lentil bolognese is perfect for chilly nights – full of flavour, fibre and plant-based protein. This recipe can be easily adapted to best suit your protein/ carb requirements.

🛒 What’s inside:
Veggies like onion, carrot, celery, mushroom
Brown lentils for fibre & protein
Garlic, herbs, diced tomato & broth for rich flavour
Traditional pasta, Zoodles or high-protein pasta to serve
Optional red wine for depth

💡 Budget-friendly. Winter-perfect.
💰 Costs less than $3 a serve.
📩 Want the full recipe? DM us or get in touch via our website – we’ll happily share it with you!

15/06/2025

🌿 Dietitians Week 2025 🌿

🗓 June 16–22

Your health, our mission: Talk to a Dietitian

This week we’re celebrating the impact of Accredited Practising Dietitians in improving health and

At Sunshine Coast Family Dietitian, we support adults across all stages of life with:
✅ Women’s health and menopause
✅ Weight and insulin resistance support
✅ Gut health and IBS management
✅ Support with disordered eating and food freedom

Whether you're looking for practical, evidence-based advice or long-term lifestyle change, we’re here to help.

📍Based on the Sunshine Coast | 🌐 Telehealth available Australia-wide

💬 Get in touch to find out how we can support your health goals.

27/05/2025

📣 What Are Ultra-Processed Foods – and Should You Be Avoiding Them?

🥤 What are ultra-processed foods (UPFs)?
Packaged snacks, soft drinks, instant noodles, flavoured yoghurts, processed meats – foods made mostly in factories with additives you don’t use at home.

❓Are they bad for you?
Not all processed foods are harmful, but a diet high in ultra-processed foods is linked to health risks.

⚠️ The risks:
🔺 Weight gain
🔺 Type 2 diabetes
🔺 Heart disease
🔺 Depression & anxiety

🍽️ So… do I need to quit them forever?
No! It’s about reducing your intake – not banning everything you enjoy.

✅ We can help you:
✔️ Spot ultra-processed foods
✔️ Make easy swaps
✔️ Build a balanced, satisfying eating pattern
✔️ Eat in a way that fits your life

🧠 Real food. Real support. Real results.
Book in with our dietitians for guidance that’s practical and sustainable

22/05/2025

🌿 Is Your Gut Talking to You?

Bloating, discomfort, irregular bowel habits? It could be your gut microbiome asking for help.
Common signs your gut needs support:
⚠️ Constant bloating or gas
⚠️ Irregular stools or IBS symptoms
⚠️ Food intolerances or sensitivities

Simple shifts can make a big difference:

🌾 Include more plant diversity (aim for 30+ plant foods/week!)
🥛 Trial a probiotic-rich food like kefir, yoghurt, or sauerkraut
🍠 Choose prebiotic fibre like oats, legumes, bananas, and sweet potato

Let’s work together to support and improve your gut health from the inside out!

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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