Carter Nutrition

23/09/2025

Fresh, crisp, and a little bit creamy - this Charred Brussel Sprout, Apple + Walnut Salad is spring on a plate. Light enough for warmer days, but still full of flavour + crunch. 🥗🍏

Let me know in the comments if you make this!

💾 Save this recipe for later.

23/09/2025

20/09/2025

If I had a dollar for every time I’ve heard these… 😅

💬 “That’s normal.”
💬 “They’ll grow out of it.”
💬 “You’re making it a bigger deal than it is.”

Parents get thrown one-liners like this all the time - but they don’t actually make things easier when you’re in the middle of food battles, big feelings, or tummy troubles.

The truth? Kids’ health is never a one-size-fits-all situation. 💚

👉 Tell me - which one of these have you heard the most?

17/09/2025

🥦 Fibre: The Missing Piece?

A new large study on adults has found that low-fibre diets are linked to a higher risk of fatty build-ups in the arteries - the kind that can make heart attacks more likely later in life.

And here’s the thing: it’s not protein that’s missing from most plates, it’s fibre.

Now, this research looked at adults aged 50–64, so we can’t assume the same results would apply to kids - further studies are needed. But it does raise some important questions and got me thinking about how early these effects might begin and how the habits we build in childhood could shape long-term health:

✨ If fibre protects our heart as adults… how early might those benefits start?
🥗 Could childhood diets - especially low-fibre, highly processed eating patterns - be setting the stage for problems decades down the track?
🧩 And separate to heart health, we already know fibre plays a key role in kids’ gut health, digestion, and regulating energy, so could low fibre be affecting how they feel and function right now?

In this study, adults eating the least fibre had more fatty build-up in their arteries and almost double the risk of unstable, high-risk blockages, showing just how powerfully diet can influence long-term heart health.

💡 While this research focused on adults, it’s a timely reminder that healthy habits start young and fibre is doing far more for our kids than most people realise.

15/09/2025

It is easy to get stuck eating the same foods week after week, but variety is what truly nourishes us. 🌈 When we step out of our food ruts by exploring new flavors, preparing meals in fresh ways, or shopping at different markets, we open the door to more nutrients, more color, and more joy on our plates.

What is one small change you can make this week?

15/09/2025

15/09/2025

Your baby’s immune system is still developing and the right foods can help them fight off bugs, recover faster, and grow stronger.
These combos are rich in vitamin C for immune defence, zinc for growth and healing, and antioxidants to protect developing cells - all while offering gentle textures and flavours for little taste buds.

This is the final post in my Baby’s First Food Combos series - created to give you confidence and inspiration for those first meals. If you’ve missed any, scroll back through, save your favourites, and start building your baby’s solids journey with nutrient-rich, everyday foods.

📅 If you want a personalised plan that takes the guesswork out of starting solids, book a consult in Tamworth or via Telehealth today.

These are general suggestions only. Always follow your baby’s readiness cues and your healthcare provider’s guidance, and avoid introducing any foods your baby isn’t developmentally ready for.

09/09/2025

🙌🏻👏🏻

08/09/2025

Your baby’s brain doubles in size during the first year - a remarkable period of growth that lays the foundation for learning, movement, and emotional development.

Healthy fats are essential during this time, providing the building blocks for brain cells, supporting the nervous system, and aiding memory, learning, and emotional regulation.
Omega-3 fatty acids (like DHA) are critical for brain and eye health.
Paired with fibre and slow-release energy, these combos give your baby what they need to thrive - not just now, but for years to come.

"Baby’s First Food Combos" is a short series sharing simple, nutrient-rich first meals to help your baby grow strong, stay healthy, and enjoy their very first tastes - all made from real, everyday foods.

📅 Ready to feel confident about your baby’s first foods? Book a personalised solids plan consult - available in Tamworth or online - and take the guesswork out of mealtimes. www.carter-nutrition.com

These are general suggestions only. Always follow your baby’s readiness cues and your healthcare provider’s guidance, and avoid introducing any foods your baby isn’t developmentally ready for.

08/09/2025

07/09/2025

🍎✨ Apple Polyphenols and Mitochondrial Health

September is one of my favorite months. Our apple trees are heavy with fruit, and I love receiving these seasonal gifts from nature. As the days begin to shift, apple season reminds me that food is more than flavor: it’s nourishment timed to the rhythms of the year. I often say, “There’s a reason to eat foods in season.” Perhaps the apple’s phytochemicals are nature’s way of supporting our metabolism as we transition into the slower, more restorative months ahead.

Here's an interesting study to share with you that may illustrate that point. In a controlled rat study (PMID: 37658608), researchers found that dietary apple polyphenols had measurable effects on muscle mitochondria:

- Enhanced energy production: Increased activity of respiratory chain Complexes II–IV, enzymes central to mitochondrial ATP generation.

- Supported mitochondrial turnover: Upregulated TFEB and related proteins, markers of mitophagy, which is the body’s natural process of removing damaged mitochondria.

- Improved mitochondrial quality control: Together, these changes suggest a greater capacity for maintaining healthy, efficient mitochondria.

While these results are promising, it’s important to note they come from an animal model. More research is needed to determine if similar benefits occur in humans. In the meantime, I'm still going to eat the apples in my yard!

⚠️ Note: Apples are generally safe, but may trigger oral allergy in some (especially with birch pollen allergy), digestive sensitivity from FODMAPs, or concerns about pesticide exposure if not organic. Apple seeds should not be consumed in large amounts.

*Educational use only. Not intended as medical advice.