LF & Co. Nutrition

12/03/2026

Trying to boost your fibre intake? Sometimes the smallest swaps make the biggest difference.

Here are some of our favourite simple swaps to help give your fibre intake a little boost. 🌱

10/03/2026

Something a little different happening in Shellharbour this April!

We're teaming up with Hayley (skin therapist and owner of SKN Society) to host a small event called The Inside Out Edit, all about the connection between skin health and nutrition.

We’ll be talking about things like the skin barrier, inflammation, nutrition, and the key foundations that support healthy skin from the inside out.

It’s designed to be a relaxed afternoon with beautiful food, drinks, and some lovely goodies from local sponsors, while learning practical tips you can actually apply.

We’re keeping it small and intimate, and tickets have been steadily selling, so if it sounds like something you’d enjoy, we’d love to have you there.

Grab your girlfriends & join us! We can't wait to have you.

You can find the details and tickets here:

An elevated wellness experience exploring skin health from the inside out, including nutrition, skincare & beautiful local brands.

04/03/2026

Summer has officially wrapped up (which we’re a little sad about), but the good news is March still brings a beautiful mix of late summer and early autumn produce. 🍂

Choosing fruits and vegetables that are in season usually means they’re fresher, more flavourful, and often a bit kinder on your grocery bill too.

A simple way to build your meals around what’s naturally good this month.

26/02/2026

MEET OUR SPONSORS 💫

We are beyond excited to have some truly amazing brands on board for The Inside Out Edit!

From refreshing non-alcoholic drinks, skincare to gut loving kombucha and wholesome bulk foods, you’ll be walking away with some seriously beautiful goodies on the day.

It’s going to be the ultimate feel-good afternoon - think skin, nutrition, connection, prizes, and a room full of like minded people.

Tickets are already filling, and we would love to see you there. 🥰

Head to the link in our bio to secure your spot today. 🔗

19/02/2026

Extra virgin olive oil isn’t just an oil. 🌿

Here are 5 interesting facts → swipe

19/02/2026

Was lucky enough to have another chat with last week chatting all things budget shopping!

Here's a snippet of our conversation ✨️

16/02/2026

Plant-based iron, explained 🌱

Iron comes in two forms:
Haem iron (from animal foods) and
Non-haem iron (from plant foods).

Haem iron is more concentrated and more easily absorbed by the body.

Non-haem iron, found in plant foods, is typically lower in iron per serve and less bioavailable, meaning not all of the iron you eat is actually absorbed.

This doesn’t mean plant foods can’t support iron needs.

It just means iron intake needs to be more targeted and intentional, particularly when most of your iron is coming from plants.

For women who menstruate, iron requirements are around 18mg per day.
During pregnancy, needs increase to 27mg per day to support increased blood volume and fetal development.

Without adequate intake, iron deficiency can develop, often showing up as fatigue, low energy, poor concentration, breathlessness, or reduced exercise tolerance.

👉 Swipe to see 8 plant-based iron-rich foods

Need support?

Our dietitians can help you target your nutrition, optimise absorption, and build an iron-supportive eating pattern that works for you.

DM to secure your spot!

10/02/2026

Ever felt personally victimised by trying to interpret food packaging? 🙃

You’re not alone, and it’s something we help people with all the time in clinic.

Food labels can be confusing, overwhelming, and sometimes a little misleading.
Big claims on the front. Tiny numbers on the back. So much noise in between.

We believe knowledge is power. 🤓

When you understand what you’re looking at, you can make informed choices that support your health, without second-guessing every decision.

This is how our dietitians help 👇

✔️ Breaking down nutrition panels in a simple, practical way
✔️ Making sense of ingredients lists (and what matters most)
✔️ Seeing through marketing claims
✔️ Comparing products quickly and confidently
✔️ Choosing options that fit your health goals

And because supermarkets can still feel overwhelming, we even have a client favourite, our pocket nutrition label guide, designed to sit perfectly in your wallet or phone case, so you’ve got support right there if you get stuck mid-shop. (Don't forget to ask about it in your next consult!).

It’s all about clarity, confidence, and making informed choices when it comes to your health.

✨ Our dietitians are here to make nutrition easier to understand, and easier to apply.

DM us if you want to know how we can help, or if you’re ready to start tackling supermarket shopping like a pro.

✔ ✔️ ☘️🍎

09/02/2026

Trying to boost protein, but don't want to use protein powders?

Here are 5 tips to boost protein, without using supplements!

06/02/2026

Fibre check 🍎🍓

Did you know most adults need around 25–30g of fibre per day, but many of us fall short.

Fruit can play a really helpful role here, not just for vitamins and antioxidants, but for fibre that supports digestion, gut health, blood sugar balance and fullness.

A couple of serves of fruit across the day, in addition to veg, wholegrains, nuts and seeds, means fibre is adding up without the stress.

Small choices, big gut wins.

04/02/2026

Healthy choices rarely happen by accident.

A bit of preparation (groceries in the fridge, meals thought about, snacks on hand) goes a long way.

Not because you need discipline,
but because life is busy and hunger makes decisions harder.

Preparation isn’t about control.
It’s about support.

What’s one thing you do to prep and make healthier choices easier?
Share it in the comments 👇