Dietitian For Kids

15/03/2026

🌾Psyllium husk is a type of soluble fibre that can be helpful for children who struggle with constipation or irregular bowel habits. It works by absorbing water in the gut, forming a gentle gel and helping to soften stools and make them easier to pass.

🧁Psyllium husk can be incorporated into recipes such as those found on the Dietitian For Kids website, or added to cakes, muffins, slices, porridge, chia pudding, smoothies or add to pureed fruit to make a fruit jelly.

🥄For children, start with ½ a teaspoon per day and slowly increase over a week to 1 teaspoon per day. For older children >12yo, this can be increased further up to 2 teaspoons per day if tolerated and having a beneficial effect.

🫶For families looking for easy ways to include fibre in their child’s diet, foods containing psyllium can be a convenient option. One example is Kyoree bars, a lunchbox friendly oat bar, designed by dietitians, which include psyllium husk as a source of fibre .au. This is not a sponsored post, just a genuinely great product!

💧When increasing fibre it’s important to also encourage plenty of fluids to help everything work smoothly.

11/03/2026

Vitamin C plays several important roles in the body. It is essential for collagen production, which supports healthy skin, blood vessels, bones and connective tissue. It also acts as an antioxidant, helping protect cells from damage, supports immune function, and helps the body absorb iron from plant-based foods. Vitamin C is also involved in the production of certain neurotransmitters and in wound healing.

Where do we find vitamin C?
Vitamin C is found mainly in fruit and vegetables, including:
🌶 Capsicum
🍊 Citrus fruits (oranges, mandarins, lemons)
🥝 Kiwifruit
🍓 Strawberries, raspberries
🍍 Pineapple
🥦 Broccoli
🍅 Tomatoes
🥬 Leafy green vegetables
🥔 Potatoes

For children with restricted diets who don't eat fruit and vegetables, sources of Vitamin C may include Sustagen, Milo, Up & Go, and other fortified products.

🥵 Because vitamin C is water-soluble and sensitive to heat, some can be lost during cooking, so including a variety of fresh fruits and vegetables over the week is important.

❌ Vitamin C is destroyed during the process of packaged fruit-based products such as baby food pouches and fruit bars.

Restricted diets or very limited fresh fruit and vegetable intake can increase the risk of deficiency.

🤕 Signs of vitamin C deficiency
Low vitamin C intake over time can lead to Scurvy. Early signs may include:
• Fatigue and irritability
• Poor wound healing
• Easy bruising
• Bleeding or swollen gums
• Joint or muscle pain

💊 High dose Vitamin C supplements can also interfere with certain medications.

Please seek advice from an Accredited Practising Dietitian if you are concerned about your child's nutrition.

05/03/2026

There’s a lot of noise online about fats and seed oils, and it’s easy to feel confused about what’s actually healthy. From claims that seed oils are “toxic” to advice to avoid certain fats altogether, the messaging can be overwhelming. The reality is that nutrition science is rarely that simple. Fats play an important role in our diet, supporting growth, brain development, and overall health. In this post, I’m breaking down some of the most common myths and looking at what the evidence actually says about fats and seed oils, to help cut through the confusion and make food choices with confidence. 🥑🫒🥜

01/03/2026

01/03/2026

Looking for a more nourishing alternative to hazelnut spread? 🍫✨

Try this simple chocolate spread made with tahini (or sunflower seed butter), blended with skim milk powder for an extra boost of calcium and protein, plus cocoa powder and your preferred sweetener.

Compared with a typical hazelnut spread, this version contains:
✔️ More than double the protein
✔️ Around 90% less sugar
✔️ Significantly more niacin, folate, vitamin E, magnesium, zinc and iron

And best of all? It’s lunchbox-friendly and easy to make at home 🙌

25/02/2026

23/02/2026

Should your child take a supplement? 🤔 For most children who are growing well and eating at least a few foods from each food group, supplements aren’t routinely needed. But there are some situations where they can play an important role, including restricted diets, food allergies, selective eating, vegetarian or vegan diets, medical conditions, or increased nutrient needs. More isn’t always better, and the wrong supplement (or dose) can do more harm than good. If you’re unsure, seek guidance from a paediatric dietitian.

15/02/2026

Childhood and adolescence are the critical years for building peak bone mass, the strongest bones you will ever have. Around 90% of peak bone mass is achieved by late adolescence, and this “bone bank” plays a major role in reducing osteoporosis and fracture risk later in life. Adequate calcium intake during these years is essential, but dairy isn’t the only option. Children who don’t consume milk, cheese or yoghurt can still meet requirements through calcium-fortified plant milks (aim for ~100 mg per 100 mL), calcium-set tofu, tinned salmon or sardines with bones, white beans, chick peas, almonds and fortified cereals. With careful planning, it’s absolutely possible to support strong, healthy bones without dairy.

09/01/2026

I love this time of year when I have some down time to tick off a few little projects that I’ve been wanting to do all year. One of my favourite past times is spending time in the garden. My current goals are:
✅focus on the veggie garden - cucumbers are looking good!
✅ start a compost to renourish the garden and reduce / reuse waste
✅ establish a native beehive - we may get a small amount of honey one day🤞
✅ play outdoors with my 2 border collies Rosie and Willow
✅ and of course spending time with my beautiful family who are growing up too quickly!

11/12/2025

Email for the link to book fiona@dietitianforkids.com.au

REGISTRATIONS NOW OPEN! 🎉

Charity Spalding and I are delighted to be collaborating to deliver an interactive, full-day online workshop this February:

Core Principles of Nutrition in Paediatric Physical Disability
Monday 9th February 2026

This practical and interactive workshop will cover:
🟠 Physical nutrition assessment
🟠 Estimating requirements
🟠 Managing nutrition-related complications
🟠 Assessing and interpreting nutrient intake
🟠 When (and how) to advocate for a feeding tube
🟠 Recognising key nutrition red flags

This workshop is designed for dietitians who want to strengthen their knowledge, sharpen their clinical reasoning, and build confidence when working with clients with physical disabilities.

🪑 Spaces are limited. Get in ASAP to secure your spot!

11/12/2025

Use this link to register: https://www.halaxy.com/book/appointment/paediatric-physical-disability-workshop-dietitians-only/location/1337939/select-time?appointmentTypeId=566967

REGISTRATIONS NOW OPEN! 🎉

Charity Spalding and I are delighted to be collaborating to deliver an interactive, full-day online workshop this February:

Core Principles of Nutrition in Paediatric Physical Disability
Monday 9th February 2026

This practical and interactive workshop will cover:
🟠 Physical nutrition assessment
🟠 Estimating requirements
🟠 Managing nutrition-related complications
🟠 Assessing and interpreting nutrient intake
🟠 When (and how) to advocate for a feeding tube
🟠 Recognising key nutrition red flags

This workshop is designed for dietitians who want to strengthen their knowledge, sharpen their clinical reasoning, and build confidence when working with clients with physical disabilities.

🪑 Spaces are limited. Get in ASAP to secure your spot!

18/11/2025

https://www.facebook.com/share/v/1aHDKuby2M/?mibextid=wwXIfr

Ways to reduce your exposure to plastics. Would love to hear what frying pans you use!