Wollondilly Dietitian

15/05/2026

Last month, two of our dietitians joined a forum hosted by the South Western Sydney Public Health Network in Bowral. Collaborating with fellow allied health professionals to support local children is at the heart of what we do, which perfectly aligns with this year’s Dietitians Week theme: celebrating our collective impact! 💙 Dietitians Australia

13/05/2026

Here’s to dietitians turning confusion into clarity, one food myth at a time. We’re not just counting calories, we’re counting impact! Dietitians Australia

12/05/2026

Science can't explain it, but your taste buds know the truth.

04/05/2026

It's getting cooler which means we can bring out the soup recipes. Pumpkin is now in season, making it an affordable, easy, and tasty choice for a soup. Most pumpkin soups lack protein, so we have provided you with a recipe to boost the protein and fibre for the next time you make it.

🍂 RECIPE - makes 4-6 serves 🍂
Ingredients:
- 1.2kg pumpkin (butternut tastes best), peeled, seeds removed, and cut into 3-4cm chunks
- 1 large or 2 small white potatoes, peeled and cut into 2-3cm chunks
- 1 brown onion, peeled and sliced
- 2 garlic gloves, peeled
- 3 cups reduced sodium vegetable or chicken stock
- 1.5 cups water
- 1 can cannellini beans, drained
- Salt and pepper, to taste
- 1/2 cup light cream
- Plain Greek Yoghurt, to serve

Instructions:
1. Place the pumpkin, potato, onion, garlic, stock, and water in a large pot. Bring to a boil, uncovered, then reduce heat and let it simmer rapidly until the pumpkin and potato are tender (~10 minutes).
2. Remove from heat and add the cannellini beans to the cooked vegetables.
3. Use a stick blender, blender, or food processor to blend everything until smooth. (Note: If using a blender or food processor, wait until the vegetables are cooled before blending to prevent the lid of the blender/food processor from popping off due to the heat).
4. Season with salt and pepper, to taste.
5. Stir through the cream.
6. Serve with a dollop of Greek yoghurt, parsley, pepper and crusty sourdough toast.

Let us know if you try this recipe. We'd also love to hear what your go-to soup recipe is - us dietitians would love to make it at home!

29/04/2026

🌿 Key Nutrients Older Adults Need More Of
As we age, our nutrition needs shift — and certain nutrients become especially important for maintaining strength, independence, and overall wellbeing.
Good nutrition is essential for good health throughout your life. As you get older, some nutrients become more important for maintaining independence, energy levels and wellbeing.

Here are the big ones to focus on:
🥚 1. Protein — for strength & fall prevention
Protein helps prevent muscle loss and supports balance and mobility.
Sources: meat, seafood, eggs, dairy, tofu, legumes, nuts, seeds.

🐟 2. Omega‑3 fats — for brain & heart health
Omega‑3s support memory and reduce the risk of heart disease, diabetes, and arthritis.
Sources: salmon, tuna, sardines, mackerel, shellfish, flaxseed, walnuts, soybeans.

🥛 3. Calcium — for strong bones
Calcium reduces the risk of osteoporosis and fractures.
Sources: milk, yoghurt, cheese, fortified plant milks, tinned salmon with bones, leafy greens.

☀️ 4. Vitamin D — for calcium absorption
Vitamin D helps your body use calcium effectively.
Sources: eggs, salmon, sardines, liver, vitamin‑D‑fortified foods.

🧠 5. Vitamin B12 — for energy & nerve health
B12 supports red blood cell production and nerve function.
Sources: meat, fish, milk, cheese, eggs.

💛 If you or a loved one has had unintentional weight loss, or you’re unsure whether you or your loved one is meeting your nutrient needs, seeing an Accredited Practising Dietitian can make a big difference.
Call Bowral Nutrition (Wollondilly Dietitian) on 0492 970 379 to ask how one of our dietitians can help.

27/04/2026

🌱 Why Dietitians Are Talking About “30 Plants a Week”
If you’ve been hearing more about eating 30 different plants a week, there’s a good reason — research shows it’s one of the most powerful ways to support a diverse, resilient gut microbiome.
Studies have shown that eating 30 different plants a week is associated with a more diverse gut microbiome, which is better for overall health.

And a diverse gut microbiome is linked with:
✨ Better digestion and reduced bloating
✨ More regular bowels
✨ Improved metabolic health (blood sugar, cholesterol, blood pressure)
✨ Stronger immunity
✨ Better mood, energy, and mental clarity
✨ Even improvements in skin and oral health

🌿 What counts as a plant? More than you think!
This includes:
🥦 Vegetables
🍓 Fruits
🌾 Whole grains
🫘 Legumes
🥜 Nuts
🌻 Seeds
🌿 Fresh herbs & spices
🍿 Plain popcorn

🥗Not sure how to start?
Reach out to us and one of our experienced dietitians can support you increase your plant-food intake whilst understanding your food preferences and lifestyle. This isn’t about perfection or pressure — it’s about diversity, curiosity, and nourishing your gut with foods that help it thrive.

22/04/2026

🛒 Maximising Your Grocery Budget (Without Compromising Nutrition)
With food prices (and everything else) rising, eating well can feel harder — but small, smart shifts can make a big difference to both your budget and your health.

🌱 Budget‑friendly ways to nourish yourself well
✨ Shop the specials
Compare the cost per 100g on staples like rice, pasta, noodles, cereals, canned beans, lentils, and vegetables.
Prepare your weekly meals before going shopping to make sure you can stick to your budget, see what's on special, and even plan to use up ingredients you may already have.
✨ Choose home brands
Supermarket home brands often offer the same nutrition at a lower price — especially for bread, cereals, pasta, flour, and legumes.
✨ Buy frozen fruit & veg
They’re snap‑frozen at peak freshness, meaning they can have just as many — or even more — vitamins and minerals than fresh. Plus, less spoilage = less waste.
✨ Cook smart to save energy
Batch‑cook meals and freeze portions. Reheat safely in the microwave or oven to save time and reduce energy costs.
✨ Buy long‑life items in bulk
It’s cheaper long‑term and reduces packaging waste. Think rice, oats, pasta, canned tomatoes, beans, lentils, and long‑life milk alternatives.
✨ Add budget‑friendly proteins
Canned oily fish is highlighted as a great option — rich in omega‑3s for heart and brain health, and a source of vitamin D for bones and muscles.

💛 A few extra tips
• Share meals when eating out — it reduces cost and helps with portion sizes.
• If you're in a position to do so, donate surplus food to local community pantries or food banks.

Eating well doesn’t have to be expensive — it’s about making thoughtful, sustainable choices that support your health and your budget.

21/04/2026

20/04/2026

🦴 Keeping Your Bones Strong as You Age
Osteoporosis happens slowly and often without symptoms — but the good news is there’s so much you can do to protect your bones through food, movement, and daily habits.

What supports strong bones?
✨ A Mediterranean‑style eating pattern
Plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, dairy, eggs, fish, poultry and meats.
✨ Calcium every day
Top sources include milk, yogurt, cheese, calcium‑fortified plant milks, tofu set with calcium, almonds, canned salmon/sardines with bones.
✨ Vitamin D for absorption
Food sources include oily fish, egg yolks, milk, and fortified plant milks.
✨ Protein at each meal
Aim for legumes, nuts/seeds, dairy, eggs, lean meats, poultry, fish.

Habits that help
☕ Enjoy coffee in moderation (up to ~3 cups/day)
🥤 Limit sugary drinks and soft drinks
🍷 Limit alcohol intake

For more individualised advice, speak with one of our dietitians who can support you by ensuring you are meeting your daily requirements and still eat the foods you enjoy. If you have risk factors like coeliac disease, IBD, long‑term prednisone use, history of an eating disorder or disordered eating, or recent fractures, it is strongly recommended to speak with a dietitian as these conditions can increase your risk of osteoporosis.

Your bones are living tissue — they respond to nourishment, movement, and care at every age.

17/04/2026

☁️ Winter Is Coming… and So Is Low Vitamin D
As the days get shorter and the Southern Highlands and Wollondilly settles into cooler weather, many people start to experience low vitamin D levels — and often don’t realise it.

Vitamin D plays a huge role in:
✨ Bone strength
✨ Immune function
✨ Muscle health
✨ Mood regulation
✨ Energy levels
But in winter, our sunlight exposure naturally drops.
Add indoor work, cloudy days, and chilly mornings… and it’s easy to see why vitamin D deficiency becomes so common.

Why it matters
Low vitamin D can show up as:
• Fatigue or low mood
• Muscle aches
• Frequent colds
• Low immunity
• Bone or joint discomfort
And for kids, teens, and adults alike, maintaining healthy levels is essential for growth, development, and long‑term wellbeing.

Easy ways to support your levels this winter
🌤️ Safe sunlight exposure when possible
🍳 Vitamin D–rich foods like eggs, salmon, fortified dairy/alternatives, or even mushrooms if left in the sun to soak up the vitamin D
💊 Supplements when clinically appropriate (chat with your GP or dietitian)
🩺 Blood tests if you’re unsure of your levels

At Bowral Nutrition and Wollondilly Dietitian, we can help you understand your vitamin D status, explore food‑based strategies, and work alongside your GP if supplementation is needed.

💛 Small steps now can make a big difference to your energy, immunity, and wellbeing through the cooler months.