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 🏋️‍♀️❤️

07/05/2026

RECIPE

Miso chicken bowl with greens 🙂 from

This one keeps coming back into my rotation and for good reason.

Once you have the sauce ingredients in your pantry and fridge, there's minimal waste and it comes together so quickly. I made it two nights in a row this week, and the second night I just swapped the bok choy and broccoli for peas, because frozen peas were the only other veg I had). Still delicious, definitely works!

Why I love this nutritionally:

💫Chicken thighs over breast = more iron
💫Wholegrain brown rice for your carb & fibre
💫Half the plate is low starch vegetables

Nourishing and satisfying without feeling heavy

One tip: check the back label on your miso and chilli oil. Some brands sneak in a lot of additives, opt for the shortest ingredient list you can find.

For chilli oil I've been loving House of Dumplings, NZ made using NZ grown rapeseed oil 🙌

Recipe in the comments 👇 Thanks Polly x

06/05/2026

I accidentally bought American butter and didn't even realise until I opened it. 🧈

The colour difference stopped me in my tracks. And it got me thinking about nutrition, about cost, and about a labelling gap in NZ law that I think more people should know about.

Swipe through for my dietitian take and if you want the full breakdown with references, my full dietitian take article is on my Substack. Link in bio. 👆

04/05/2026

The change of season feels like permission to begin again. 🍂❄️

I’ve been a bit off lately 😒. Life has been full in the way that quietly empties you. And this is exactly when habits slip. Breakfast gets skipped. We put ourselves last.

So I’m using the shift into winter as a reset. Starting with the first meal of the day.

Here’s the thing... when we’re struggling, blood sugar stability matters more than ever. Pairing protein with high-fibre carbohydrate blunts glucose spikes and directly supports emotion regulation.

The “hangry” feeling is physiological, not a character flaw. Research confirms hunger amplifies anxiety, irritability and brain fog. Your body needs steady fuel to feel steady.
Sometimes just eating is the win. But when you're ready for some inspo to be more intentional in what you're feeding yourself — start here!

🍂 Winter protein porridge, stewed rhubarb with orange, stewed apple with cinnamon, h**p seeds, brown sugar, cold milk.

Full recipe + the science behind it on Substack (link in bio).

This is my winter breakfast series. More to come.

Knit

02/05/2026

Good morning Winter ❄️🧦

22/04/2026

A regular cycle 🔄 doesn’t mean your body has enough fuel to conceive. ⛽️

If you’re actively trying to get pregnant
OR
have experienced early losses
AND
you train 🏋️ regularly, your carbohydrate intake is worth a serious look. 🔍

Underfueling can impact implantation, luteal phase function, and early pregnancy support long before it ever touches your cycle.

More movement does not mean fewer carbs. 😋Especially now. 🍚❤️🍽️

21/04/2026

There’s something about stormy skies and that glistening skin of sand left behind by the tide. That stillness, the swell surge, the salty smell. The hollow clop, rhythmic against wet sand. Her ears pricked forward into whatever comes next. Contentedness. Stormy skies, reflecting the times. Best we ride.

25/11/2025

If you’re 35+, you’re already losing bone… 🩻🦴
..even if you feel perfectly healthy. And for women in their 40s, the pace of bone loss can speed up fast due to a decline in oestrogen, long before menopause is officially “here.”

The good news? Nutrition and exercise in your 30s–50s have a powerful impact on the strength of your bones later in life. 💪

You don’t need perfection… but you do need consistency.

Here’s what actually moves the needle for bone health ⬇️

✨ 1. Lift weights + impact training Weight-bearing and resistance exercise stimulate bone remodelling. Even 2–3 sessions/week makes a meaningful difference (Daly et al., 2019).

✨ 2. Hit your protein target Protein isn’t just for muscle. It provides the building blocks for bone matrix and helps maintain muscle mass that protects bones (Wallace & Frankenfeld, 2017).

✨ 3. Calcium consistently (not perfectly) You don’t need huge amounts at once. You need ~2–3 servings/day spread across meals. Dairy, fortified milks, tofu set with calcium, almonds, leafy greens… it all counts (Weaver et al., 2016).

✨ 4. Vitamin D (check your levels!) Vitamin D increases calcium absorption and supports bone turnover. Many women in NZ are low without knowing it (Cashman, 2021).

✨ 5. Magnesium & Vitamin K You don’t need to supplement unless advised, but food sources (nuts, seeds, legumes, leafy greens) support healthy bone metabolism alongside calcium (Rondanelli et al., 2021; Beulens et al., 2013).

If you’re in your 40s (or approaching perimenopause), this is the decade to prioritise your foundations. Even small changes now pay off for decades.

💛🙌 Tag a friend in her 40s who needs to see this let’s build strong bones

23/11/2025

I’m a women’s health dietitian and was recently interviewed for an article about protein and the ‘protein-washing’ trend, but the article missed an important point for women. 🤓

Protein needs increase ⬆️ during weight loss, when taking appetite-suppressing medications, and through perimenopause and menopause. In fact needs can be more than double the estimated average requirement of younger women.

Combining higher protein intake with regular strength training is essential for maintaining muscle, supporting metabolism, and improving long-term health.

19/11/2025

Busy evening? Between work, school commitments, sport and horses, sometimes it's 7:30pm before I step inside. Last night we were hungry and late after a very active day so this pasta dish ticked all our boxes. 👏

I loved this simple Salmon & Feta Spaghetti because it takes your weeknight dinner to the next level, literally ready in just 15 minutes! 🍝✨And best of all, aside from taste of course, is that it ticks my protein box, healthy fats for my heart and brain and free from anything ultra processed. Let's take a look 🔍...

✅ Omega 3 & Protein-packed salmon for muscle, brain health & hormones.

✅ Feta for flavor 🤤 (also protein and some calcium for my bones).

✅ Cherry tomatoes for antioxidants and because you HAVE to have at least 1 vegetable! 🙄😬

✅ Fresh basil & grated garlic for a punch of freshness and phytonutrients (great for your gut microbiome)

✅ Olive oil for heart-healthy fats - anti inflammatory

Quick & nourishing. Weeknight dinners don’t have to be boring. 🌿💛

Tip: Swap in wholemeal or chickpea pasta for extra fibre. I'd recommend adding spinach for more low starch veggies. This is all I had in my kitchen, so made do.

🍴

22/10/2025

You’re doing everything right — eating well, exercising, sleeping — yet you’re still exhausted.

Your doctor says your iron is normal, so you start thinking maybe it’s just stress… or burnout. Sound familiar?
 Here’s the truth: normal lab ranges for ferritin (15–200 µg/L) only detect deficiency — not whether your iron is optimal. Research shows many women start feeling symptoms when ferritin drops below ~50 µg/L, even if haemoglobin is normal (Vaucher 2012; Verdon 2003; DellaValle & Haas 2011).

This is called iron deficiency without anaemia, and it can cause:
 💤 Fatigue & low energy 🧠 Brain fog & poor focus 💇 Hair shedding 😣 Restless legs 🏃‍♀️ Poor exercise recovery 💔 Low mood

Too often, women are dismissed because their ferritin is “in range,” and treatment is delayed until anaemia develops — months or even years after symptoms start.
 Ask your GP or dietitian for: ✅ Ferritin + CRP ✅ Full blood count

If ferritin is under 50 µg/L with symptoms, it’s worth discussing treatment (Vaucher 2012; DellaValle & Haas 2011; Allen et al., 2018).

Focus on diet first 👇 🥩 Iron + vitamin C combos (steak + tomato, lentils + citrus) 🚫 Avoid tea/coffee & calcium around meals 💊 Supplements? Consider alternate-day dosing or gentler forms like iron bisglycinate (with guidance from your provider).
 Your energy, focus, and wellbeing matter — you deserve more than “normal.” 💛 It might not be hormones it could be your iron!
 Save this post 💾 and share it with a friend who’s always tired!
 

20/10/2025

✨ Feeling the perimenopause shift? Hot flashes, mood swings, low energy… you’re not alone!

The good news: small, intentional nutrition tweaks can support your hormones, metabolism, bones, mood, and overall health — helping you feel steadier and stronger. 💪

Here are 5 evidence-based hacks you can start today:
 1️⃣ Prioritise protein each meal 2️⃣ Boost bone nutrients (calcium, vitamin D, magnesium) 3️⃣ Balance blood sugar with protein, fibre & healthy fats on your plate to slow down the absorption of glucose  4️⃣ Eat a rainbow of 30 plant foods/week for fibre - it's surprising how quickly they add up 5️⃣ Include omega-3s like NZ King Salmon or a trusted supplement

Start small, stay consistent — even one or two changes today can make a difference. 🌿

💌 Save this post for later or share with a friend navigating perimenopause! What's one change you're going to make?

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