Her Nutritionist

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Her Nutritionist

Fertility and Women's Health Dietitian (NZRD). Myth Busting, nutrition and supplementation advice, 1:1 coaching. From precoception to menopause 🏋️‍♀️❤️

01/10/2025

🌟 5 Key Nutrients to Support Egg Quality 🌟

Egg quality is key for assisted reproduction and nutrition can help.

Research highlights these nutrients, which you can use as a starting point:

1️⃣ Folate (B9): Supports DNA synthesis and better reproductive outcomes.
 2️⃣ Omega-3s: Linked to higher pregnancy and fertilization rates.
 3️⃣ CoQ10: Boosts egg energy and embryo quality, especially in women 35+. 
4️⃣ Zinc: Supports ovulation and egg maturation; deficiency lowers egg quality.
 5️⃣ Vitamin D: Low levels reduce ovarian response and implantation rates.

Easy steps to take today:
* Add one food from each nutrient category to your meals.

* Discuss supplements like Folic Acid, CoQ10 or Vitamin D with your healthcare provider.

* Keep meals balanced, nutrient-rich, and regular to support reproductive health.

✨ Small changes today can make a big difference for your fertility journey.

egg quality, assisted reproduction, fertility nutrition, folate for fertility, omega-3 for fertility, CoQ10 for egg quality, zinc for fertility, vitamin D fertility, reproductive health nutrients

24/09/2025

PCOS isn’t about restriction, it’s about adding in the right foods to support hormones, blood sugar, and ovulation.

Here are 3 of my favourite go-tos:

✨ Ceylon Cinnamon – may improve insulin sensitivity and help regulate cycles (Wang et al., 2007). 
✨ Spearmint Tea – shown in small trials to lower androgens and improve hirsutism (Akdogan et al., 2007; Grant, 2010). 
✨ Brazil Nuts – rich in selenium + inositols which may reduce insulin resistance (a hallmark of PCOS) and support egg quality, especially for women preparing for IVF (Chiu et al., 2002; Unfer et al., 2012).

🌱 Simple daily add-ins can make a BIG difference over time.

👉 Will you try any of these? Tell me in the comments!

For more easy strategies, comment "dozen" below and I'll DM you my guide on 12 foods to limit to help you conceive. 💕

22/09/2025

Perimenopause: nature’s way of saying “surprise b^*ch".

All jokes aside, while it’s a natural transition, it can also be a bloody hard one. Suddenly there’s weight where there never was, you’re irritable, anxious, ragey… things are shifting and it feels out of control.

So you see your GP. They run bloods and say: “everything’s fine, it’s just part of life.”

Um, excuse me? 🙃

Here’s the thing: during Perimenopause, even if your bloods are “normal,” hormones fluctuate from day to day which can massively impact your day-to-day life.

The good news? There are safe and effective hormonal treatments, and when combined with the right lifestyle shifts, they don’t just ease symptoms - they help protect against brittle bones, heart disease, and the cognitive decline of the next decade+.

Yes, perimenopause is normal. But that doesn’t mean you just have to suffer through it. There’s so much we can do to support this transition so you can feel like you again - without the broken hips and heart disease later on. 💪❤️

Here are some fantastic evidence based accounts that I recommend you follow for guidance on Perimenopause:

perimenopause
menopause transition
menopause symptoms
hormonal changes
hormonal fluctuations
weight gain in perimenopause
anxiety in perimenopause
irritability and mood swings
sleep problems menopause
hot flushes
safe hormone therapy
HRT (hormone replacement therapy)
lifestyle changes menopause
bone health
osteoporosis prevention
heart disease in women
cognitive decline prevention
women’s health after 40
midlife women’s health
natural transition

18/09/2025

🍰 Want to boost your fertility through diet… but still enjoy the foods you love?

You’re not alone.

Restrictive “perfect fertility diets” are stressful, hard to stick to, and honestly — they don’t support your fertility long-term.

That’s why as a leading Fertility Dietitian, I created my Fertility Nutrition Framework — a personalised, evidence-based approach that has helped hundreds of people:
 ✨ Improve egg quality ✨ Support embryo implantation ✨ Prevent chemical pregnancies
 …all while still enjoying life (yes, even tiramisu!).

Together we focus on nutrition, exercise, and supplements tailored to your circumstances — because your fertility journey is unique based on SOOOO many factors. This is why personalized plans are critical, and I'd love to help you too.

If this resonates and you’re ready for clarity, support, and a plan that actually works, book a free discovery call with me today.

📩 Feel free to DM me or you can book. Discovery Call via the link in my bio. I look forward to meeting you soon.

Claudia x

Fertility nutrition
Fertility dietitian
Boost fertility naturally
Egg quality support
Embryo implantation support
PCOS fertility nutrition
Perimenopause fertility
Women’s health dietitian

15/09/2025

✨ Seed Oils & Fertility: Myth vs Science

Confused about seed oils? You’re not alone. 😵‍💫

Many claim that seed oils are toxic, pro-inflammatory, or harmful to your health and to fertility, but here’s what the research actually shows:

✅ Seed oils are safe and beneficial when part of a balanced diet. 
✅ Omega-6 fats lower LDL cholesterol, reduce heart disease risk, and support reproductive health. 
✅ Fertility benefits: PUFAs improve ovulation, hormone balance, and s***m quality.

💡 Tips for fertility-friendly oils:

* Choose cold-pressed oils to preserve vitamin E and phytonutrients.

* Extra Virgin Olive Oil (EVOO) is the gold standard for hormone, heart, and reproductive health.

* Focus on whole foods and limit ultra-processed products — that’s where the real harm comes from.

✨ Bottom line: Don’t fear seed oils — focus on quality fats, omega-3s, and a whole-food diet to support fertility and overall health.

💾 Save this post for reference and share it with someone confused about oils!

If you'd like dive deeper, you can read my full referenced BLOG article on my website fertilitynutrition.co.nz 📚😘

11/09/2025

🚫🫖 Detox teas = marketing hype.

Fibre = science. Feed your gut, flush naturally, and skip the scams.

Did you know that eating enough fibre and having a healthy digestive system is how your body naturally flushes out waste and toxins?

I guess 💩 doesn't come in fancy packaging 😅

09/09/2025

Women with endo are 2–3x more likely to have IBS AND up to 90% report gut symptoms like bloating or cramps.

The kicker? Most women don’t even hit the 25 g/day fibre target.

Fibre supports gut health, hormone balance, and inflammation - but too much too fast = bloat city 😩.

Here’s how to fibre maxx with endo - minus the bloat:

1️⃣ Start slow with soluble fibre
2️⃣ Always pair fibre with water
3️⃣ Rotate low-starch veggies + wholegrains

✨ Save this for your next grocery shop!

Refs: Ballard 2019; Armour 2023; Reynolds 2019

endometriosis diet tips
fibre and endometriosis
IBS and endometriosis
fibre for hormone balance
low FODMAP fibre sources
endometriosis bloating relief
women’s gut health nutrition

09/08/2025

Meal planning? Sorted. ✅

With Monash University Low FODMAP: The Cookbook, you’ll have over 100 IBS-friendly recipes PLUS essential resources to navigate the low FODMAP diet with confidence 🌿

Choose the format that works for you: Hard copy for your bookshelf or eBook for on-the-go inspiration 🛍️

🎉 Get your copy today: https://www.monashfodmap.com/the-cookbook/

06/08/2025

If you’re in your 40s and NOT thinking about your hormones yet — here’s why you SHOULD be... 👇

🚩Perimenopause can start as early as 35 years
🚩Nutrition can drastically ease symptoms (like mood, sleep, and weight gain)
🚩Eating the right amounts of protein and calcium during this time is an absolute critical component for maintaining our muscle mass 🏋️‍♀️and preventing osteoporosis 🦴
🚩Most women aren’t told how to prepare — but you CAN support your body and enjoy good health as you age.

🎥 Save this post to come back to when you’re ready to support your changing hormones.

PS - This is by no means an exhaustive list of symptoms experienced during the perimenopause but it's a snapshot of some common ones.

🧠 What are symptoms you've noticed??👇Tell me below

05/08/2025

Trying to conceive? Don’t skip this vitamin!

Let’s talk Folate 📣 — one of the most important nutrients for fertility and early pregnancy.

🧬 It supports healthy egg and embryo development
🧠 It helps prevent neural tube defects
💪 It even plays a role in s***m health
🥬 And yes — your needs increase before you’re even pregnant!

Most women need a supplement with 400mcg of folic acid per day — but some (depending on other factors such as age, weight & medical history) will need more.

✨ Your folate dose is as unique as your body. Work with a qualified health professional to get the right advice.

👯‍♀️ Know someone TTC? Tag them or share this post 💬

🔖 Save for later + follow for more evidence-based tips.

24/12/2023

Sending warm wishes for a Merry Christmas to all🎄✨🎅

11/10/2023

"I EAT PRETTY HEALTHY" //

Sure, eating pretty healthy can get you from a to b... BUT, the foundations to a babies life begin to be laid down PRIOR to conception. Nutritional adequacy is SO important during the first 1000 days. In fact, a growing body of evidence is illustrating how nutrition intake during preconception and pregnancy influences the lifelong health quality of offspring. 🤰👶🏼🧑

Some interesting research out of Australia shows us just how far off the mark we are when it comes to meeting our nutrition needs during pregnancy. 🎯

Despite nearly 2/3rds of participants believing they were getting their nutrition right, NONE of them actually were.... 🙀

This is really alarming. The best way that you can determine that your diet is cutting the mustard nutritionally, is to have a nutrition assessment with a Dietitian.

Our nutrition assessments are comprehensive 75-90min appts which assess your nutrition status for preconception or pregnancy and provide you with a tailored plan. 😊

Imagine being able to say with absolute confidence that your diet is healthy and optimal for pregnancy giving your baby a head start in life. ❤️👍🤔

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https://fertilitynutrition.co.nz/

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