DNA Nutrition Group - Dietitian-Nutritionists Australia

01/08/2025

Great news for those around Tweed. Swimming squads provide an excellent opportunity to develop fitness and stamina, strength and muscle tone in a setting that both challenges and encourages at the same time!

🏊‍♂️ Exciting news for adult swimmers!

We’re launching Adult Squads at our South Tweed Pool – starting Tuesday 5 August with couch Graham.

📅 When: Tuesday & Thursday evenings
⏰ Time: 6pm – 7pm
💰 Cost: $15 per casual session or grab a 20-visit squad pass for $200

Whether you're training for fitness, improving your stroke, or just love the water – all levels are welcome.

📍 Join us next week and make a splash!

31/07/2025

Your Supermarket Guide to Gut-Microbiome-Boosting Purchases Part Two! 🥜🌰

This guide is your go-to resource for quick, gut-microbiome boosting supermarket picks! Keep it on hand for your next grocery shop! 🛒

A cost-effective way to support microbial diversity: include nuts and seeds in meals daily. Sprinkle on salads, stir into steamed vegetables, top savoury breakfasts, or combine chia seeds and flax seeds with milk/Greek yoghurt for a high-fibre overnight pudding 😍

These whole foods provide prebiotic fibre, healthy fats, and bioactive compounds - such as polyphenols, plant sterols, and lignans, that support the health of your gut microbiome! 🦠

Are you seeking more science-backed strategies to nourish your gut microbiome? 🤔

Or perhaps you're dealing with ongoing digestive symptoms and are ready to invest in a comprehensive, practical, dietitian-designed program that targets the root of your gut health concerns?

Our Digestive Harmony Program is made for you.
This program is designed to help you restore digestive balance, reduce symptoms, and build a strong foundation for optimal gut health and long-term wellbeing 😌

Here's how to get started:
1️⃣ Visit our bookings page: dnagroup.com.au and navigate to the ‘online bookings tab’

2️⃣ Book your initial consultation to begin your journey toward better digestion, improved confidence in your food choices, and lasting gut health.

Let's work together to achieve your digestive harmony 🌱

26/07/2025

By now, you've likely heard the term “balanced plate” - but what does it actually mean, and what does it look like in practice? 🍽️🥑

A balanced plate typically includes:

🥦 ½ plate of non-starchy vegetables - prioritise variety, colour, and fibre
🐟 ¼ plate of lean protein or fatty fish - approximately the size of your palm
🌽 ¼ plate of complex carbohydrates - such as whole grains, legumes, or starchy vegetables (this one is OPTIONAL; to further optimise metabolic health, you can substitute this portion with additional non-starchy vegetables - enhancing satiety by increasing the dietary fibre content of the meal)

⭐️ If you're focusing on improving metabolic health or aiming to reduce glycaemic load - as advised by your dietitian - this simple modification can reduce the glycaemic load of the meal, support better blood glucose regulation, and promote metabolic efficiency. ⭐️

This balanced plate model is most often applied to lunch and dinner; however, the same principles can be adapted for breakfast - by focusing on high-quality protein sources such as eggs, a quality protein powder (plant-based or whey-based), nuts and seeds, nut butters, or avocado for healthy fats. Pair with high-fibre, low glycaemic index fruit options like mixed berries, strawberries, or kiwi fruit to optimise macronutrient distribution and support micronutrient intake 🫐🥝

Save these examples of balanced, nutrient-rich plate models to refer to later!

Ready to take your metabolic health to the next level? 🤩

1️⃣ Visit our online bookings page: https://www.thesc.com.au/dietitian

2️⃣ Book your initial consultation to begin your metabolic health journey

3️⃣ In-person, we’ll guide you through our science-backed, structured approach—helping you feel confident, informed, and empowered in your nutrition decisions

24/07/2025

Chocolate Bliss Balls 🥜

This gut-healthy and metabolically friendly recipe will be your next favourite sweet snack!

This recipe is super simple, requires minimal preparation (just throw together, mix and refrigerate), contains only ingredients and is batch-prep friendly! 😍

Ingredients:
- 1.5 cups almond meal
- 2 tbsp cocoa powder (unsweetened)
- 2 tbsp chia seeds
- 2 tbsp flaxseed meal
- 6 tbsp natural peanut butter or almond butter
- 1 tbsp extra virgin olive oil
- 3 tbsp erythritol or monk fruit sweetener (adjust to taste)
- finely chopped walnuts (small handful)

Instructions:
- Chop your walnuts finely
- Incorporate all ingredients into a large bowl
- Mix all ingredients together until well combined (if the mixture feels too dry, add a splash of water to help bind)
- Roll into balls, refrigerate for at least 30 minutes, then enjoy!

Save this post to be used as your next sweet tooth recipe! 🤩🥜

22/07/2025

Your Supermarket Guide to Gut-Microbiome-Boosting Purchases 🥦🫐🧅🛒

(Cost-effective, minimal-prep, and dietitian-approved) ✨

Looking for less stress around meals, shorter cooking times, and simple, nutritious ingredients? 🤩

This guide is your go-to resource for quick, gut-friendly supermarket picks! Keep it on hand for your next shop to make healthy eating easier and more effective!

Did you enjoy this post as much as we enjoyed creating it to support your food choices? Are you seeking more science-backed strategies to nourish your gut microbiome? 🦠

Or perhaps you're dealing with ongoing digestive symptoms and are ready to invest in a comprehensive, practical, dietitian-designed program that targets the root of your gut health concerns?

Our Digestive Harmony Program is made for you.
This program is designed to help you restore digestive balance, reduce symptoms, and build a strong foundation for optimal gut health and long-term wellbeing 😌

Here’s how to get started:

1️⃣ Visit our bookings page: https://www.thesc.com.au/dietitian

2️⃣ Book your initial consultation to begin your journey toward better digestion, improved confidence in your food choices, and lasting gut health.

Let’s work together to achieve your digestive harmony!

20/07/2025

How to Boost Your Protein Intake – For Busy People 🐟🫘🥚

Struggling to meet your protein needs between work, family, and everything in between? You're not alone. Protein is essential for energy, blood sugar regulation, muscle maintenance, and satiety - especially when you're always on the go. Here are some practical, high-impact strategies:

1️⃣ Anchor your main meals with 20g–40g of quality protein.

2️⃣ Increase the portion size of protein you’re already consuming

3️⃣ Start strong with protein at breakfast

4️⃣ Make higher-protein swaps

5️⃣ Add in convenient protein options

If you're looking for further 1:1 support, follow the steps above to view our consultation options.

We offer 1:1 in-person consultations to provide you with tailored nutrition guidance, dedicated support, and evidence-based strategies to help you meet your protein needs and optimise your overall health.

15/07/2025

Are you confused about what to eat for insulin resistance? 🤔

Focusing on eating balanced meals, with reduced GLYCAEMIC LOAD is the best place to start. More nutritionally balanced meals contribute to blood sugar and insulin control by reducing glucose fluctuations, thereby reducing insulin surges, and reducing fat accumulation - factors that collectively support metabolic regulation and weight management.

SAVE this balanced plate formula to help you at your next meal as a starting point. Our dietitians can help you further tailor your personal targets.

🐟🥩 1/4 PLATE PROTEIN
This equates to a palm size amount of lean meat, fish or alternatively plant based proteins such as tofu.

🍠🫘 1/4 PLATE COMPLEX CARBS (optional!)
Quality and quantity of carbs is key here. Smart carbs are high fibre lower Gl carbs such as sweet potato, legumes, brown rice or quinoa etc. You could also swap for low carb alternatives like cauliflower rice, zucchini noodles or avocado.

🥦🫑 1/2 PLATE NON-STARCHY VEGETABLES OR SALAD
These are super low in energy and carbs so load up 1/2 your plate and aim for a variety of colours to meet your nutritional needs.

🥑🫒 PLUS SOME HEALTHY FATS

This could be a tablespoon of extra virgin olive oil in the cooking process or the addition of some avocado, nuts & seeds.

Have you been told, or do you feel you may be struggling with insulin resistance? We encourage you to go have a read of one of our blog articles centred around insulin resistance 👇🏼

https://dnagroup.com.au/understanding-insulin-resistance/

Follow for more tips.

If you’d like to see how we can support you 1:1 in clinic, follow the above consultation booking steps 💻🍏

11/07/2025

Most people already understand that carrying excess abdominal weight is not healthy so it would be great to see instead, ads that actually educate about how to fix it with the right nutrition. Something we are very passionate about at DNA Nutrition Group:

Will SA's 'Toxic' Obesity Campaign Shame People into Good Health?

This week, the Australasian Metabolic Health Society (AMHS) released an open letter and press statement in response to the recently launched LiveLighter SA campaign — also known as the “Toxic Fat” campaign.

We acknowledge the urgent need to address chronic disease and rising rates of metabolic illness, campaigns that rely on fear, shame, and outdated nutritional advice are unlikely to create lasting, positive change — and may in fact cause harm.

We echo concerns shared by health professionals, researchers, and advocacy groups, including Eating Disorders Alliance Australia, who have raised alarms about the stigmatizing nature of the campaign and its potential impact on mental health and eating behaviour, especially among young people and those in at risk.

Key issues:

⚠️ Stigma doesn’t drive better health outcomes — it deepens shame, blame, and disengagement.

📉 The dietary advice promoted is outdated and risks worsening metabolic health in at-risk groups.

🔍 Evidence-based alternatives like therapeutic carbohydrate restriction and whole-food nutrition are overlooked, despite growing international endorsement.

🥚 Animal foods are demonised, despite their nutritional value, especially for vulnerable populations.

We’re calling for campaigns that are:

✅ Empowering, not shaming

✅ Evidence-based, not outdated

✅ Inclusive, not one-size-fits-all

📄 Read the full open letter & press release: https://amhs.org.au/advocacy/

🗣️ We welcome respectful discussion and feedback
—what would you like to see in future public health campaigns?!

04/07/2025

🌟 Welcome to the Guide to Metabolic Health Package 🌟

A personalised, evidence-informed approach to restoring metabolic balance and enhancing long-term wellbeing 🌱

This package offers a comprehensive and strategic framework to address the key drivers of your metabolic health. In your initial consultation, we take the time to assess your nutritional intake, metabolic and gastrointestinal symptoms, recent blood test results, medical history, and key lifestyle factors i.e. sleep, stress, physical activity etc.

You’ll also be guided through the program structure, fee breakdown, and what to expect throughout the package, ensuring clarity and confidence from the very beginning.

What’s Included in the Guide to Metabolic Health Package:

✅ Access to an online food, mood, and movement journal (shared with your dietitian)
✅ 1:1 personalised dietetic support
✅ 6 x 30-minute review sessions to monitor progress and refine strategies
✅ Tailored, evidence-based nutrition and lifestyle strategies designed to meet your individual lifestyle needs

What You’ll Learn & Achieve 📝

Our approach to metabolic health is grounded in the latest evidence-based nutrition science, focusing on the intricate interplay between insulin sensitivity, glycaemic control, inflammation, hormonal health, and how the gut microbiome can modulate metabolic health.

Recognising the pivotal role of the gut in modulating metabolic pathways, we also offer the opportunity to further explore your digestive health, through our Digestive Harmony Program 🦠

With the planning and preparation done for you, you can focus your energy on putting evidence-based strategies into action!

Ready to Take the Next Step in Your Metabolic Health Journey? 🤩

1️⃣ Visit dnagroup.com.au and click the “Online Bookings” tab to explore consultation options.
2️⃣ Book your initial consultation to get started.
3️⃣ In your first session, we’ll guide you through the full program outline, clarify the fee structure, and answer any questions - ensuring you feel prepared and supported from day one.

29/06/2025

Quick & Easy Snack Staples for Busy Women Wanting to Prioritise Their Nutrition 🥜🍏

Snacking smart = energy, focus and reduced hanger 😅

Here are some no-fuss snack ideas to keep in your fridge, desk drawer or handbag:

🫒 Cheese cubes and olives
🥜 DIY nut & seed mix (pre-mixed in a big jar = easy grab-and-go!)
🫐 A handful of mixed berries
🍏 Sliced apple or banana with natural peanut/almond butter
🥛 High-protein Greek yoghurt cups/pouches (no added sugar)

Balanced snacks combine protein + fibre + healthy fats to keep your body nourished and energized, and your brain sharp for your daily work duties💡

Looking to learn about how we can support you to thrive in your nutrition? 🌱

Visit dnagroup.com.au for more information.

Click the “online bookings” tab to view our 1:1 in-person and online consultation options OR

Click the “meal plan” tab to explore our Meal Plan Membership service, where you’ll receive monthly personalised meal plans tailored to YOU and YOUR goals.

26/06/2025

This weekend “fibre fun facts” fruit spotlight is…Blueberries 🫐

Don’t underestimate the power of this little fruit! Here’s why blueberries are worth adding to your daily routine:

🫐 Source of dietary fibre, supporting digestive health and helping you feel fuller for longer

🫐 Rich in polyphenols (especially anthocyanins), which have antioxidant and anti-inflammatory properties

🫐 May support brain health – emerging research suggests regular intake is linked to improved cognitive function and memory

Fresh or frozen, they’re easy to add to yoghurt, smoothies, rolled oats or eaten by the handful!
Are you ready to feel heard, seen and understood while having your health concerns addressed and nutrition goals targeted? 📝

Find us at dnagroup.com.au to view our service offerings and 1:1 consultation options.
We’re here to support YOU! 🌟