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24.01.2022 Ways to combat reflux in Pregnancy - Hands up if you have experienced reflux or heartburn in your pregnancy! Unfortunately, the feelings of discomfort, bloating and burning pain (from heartburn, reflux and indigestion) are very common during pregnancy. During pregnancy, progesterone levels increase which can lead to increased stomach acidity and increased pressure on your stomach from your growing baby, which can contribute to symptoms of reflux or heartburn in pregnancy. W...e have compiled a few ways to combat reflux during pregnancy: 1. Eat smaller more frequent meals overeating can result in indigestion and cause stomach acid to rise up from the stomach. Chew your food well too so that your stomach does not have to work as hard with digestion. 2. It is also extremely important to figure out what your trigger foods are. Some people find that they may have issues with certain fruit, vegetables or spicy food. Find YOUR trigger! 3. Drink fluids in between meals as having too much fluid during meals can increase the risk of things in your stomach moving upwards into your oesophagus. 4. Take a short and slow walk after meals to aid with digestion 5. Avoid caffeine and greasy foods such as coffee and fast food as these can exacerbate your reflux symptoms. Everyone’s experiences with reflux is different, to get individualised dietary advice to you help find your food triggers get in contact with one of our Accredited Practising Dietitians. You can simply DM us now or book into one of our nearest clinics to see us. . . . . . #pregnancy #reflux #heartburn #nutrition #nutritionweek #dietitian #APD #dietitiansofadelaide #adelaidemums #adelaidefoods #adelaidehealth #supportSA See more

24.01.2022 This week is Spina Bifida Awareness Week (1st 7th September 2020) and we want to chat to you about folate in relation to Spina Bifida. But first, what is Spina Bifida? Spina Bifida is the incomplete formation of the spine & spinal cord which occurs during the first month of a baby’s development in the womb. It is the most common form of neural tube defect (NTD). In Australia, approximately 1 in 500 babies are born with a neural tube defect (NTD) such as spina bifida, wi...th about 150 babies born with spina bifida each year. People with spina bifida can be affected in a variety of ways including paralysis or weakness in the legs, bowel & bladder incontinence, and memory & learning difficulties. So how is folate related to Spina Bifida? Folate is a B-group vitamin of which sufficient intake before & during pregnancy can significantly reduce the chance of having a baby with a neural tube defect (up to 70%). It is extremely important that women planning to conceive increase their intake of folate to 0.5mg/day at least one month before conception & for the first 3 months of pregnancy. The reason for this is because baby’s spine & brain fusion occurs very early in pregnancy. Thus, it is essential for women to consume enough folate especially at the start of their pregnancy to reduce the risk of Spina Bifida in their baby. Eating folate-rich foods & including folate-fortified foods in your diet, you may be able to meet your folate requirements. Good sources of folate include: - Green leafy vegetables (e.g. kale and spinach) - Fruit (citrus, avocado, strawberries) - Lentils and legumes - Eggs - Breads and cereals fortified with folate. Folic acid supplementation may also be required, therefore remember to speak to your Doctor or Dietitian about folate if you’re planning to have a baby or as soon as you find out you’re pregnant. To learn more about the importance of folate in fertility & pregnancy, check out our folate blog (link in bio). Remember, you’re not alone in your pregnancy journey -get in contact with one of our Accredited Practising Dietitians so we can support you. . . . . . #spinabifida #adelaidemums #nutrition #folate #NTD #folicacid #mumsandbubs #adelaidedietitian #dietitiansofSA #supportSA

20.01.2022 Day 4 of Women’s Health week is focusing on mental health! It is also R U OK? Day! A reminder that your mental health is important & we need to learn to manage our anxiety, learn about what we should eat & the types of physical activity that can help boost our mental health. For more information head to @jeanhailes Our post today, is on Postnatal Depression (PND). PND is depression that develops between one month & up to 1 year after a birth of a baby. In Australia, it aff...ects about 1 in 7 women who give birth each year. Studies have shown that women who consume sufficient Omega-3 during & after pregnancy reduce their risk of developing PND. Omega-3 fats are found in 3 forms DHA, EPA & ALA. DHA is important for the development of the brain, eyes & central nervous system and EPA is good for heart health. Food sources of Omega-3 include: 1. Fatty cold-water fish Such as salmon, tuna, mackerel, sardines & certain seafood such as scallops & prawns provide about 600-1000mg DHA per serve. It does not have to be fresh varieties as canned sardines/salmon/tuna are great affordable options. Aim for 2-3 serves (150g per serve) of fish per week. 2. Eggs Especially Omega-3 enriched eggs, as they contain a fair amount of omega-3 (about 70mg of omega-3 in an egg). Eggs are also very versatile in terms of cooking preparation as they can be boiled, scrambled, included in sandwiches or stirfrys & also suitable for vegetarians. Aim for 6 omega-3 enriched eggs per week. 3. Walnuts Walnuts contain mainly ALA (alpha-linoleic acid) which is a plant source of omega-3 which needs to be converted into EPA & DHA. Try to have 30g or a small handful of walnuts as a snack to help achieve adequate intake of omega-3 in your diet. 4. Flaxseed oil Flaxseeds are one the best sources of ALA as they contain about 50-60% of ALA. While flaxseeds are poorly digested, flaxseed oil can provide a larger amount of ALA which is equivalent to about 400mg of DHA. Aim for 1tbsp of flaxseed oil per day by using it as a salad dressing. . . . . PND can be a scary & isolating experience as parents try to manage their wellbeing & care for their new baby at the same time. As Accredited Practising Dietitians, we are here to help you with your nutrition throughout your pregnancy & post-natal journey, contact us (link in bio) to let us support you! #postnataldepression #PND #omega3 #oilyfish #eggs #pregnancy #mumsandbubs #adelaidedietitians #supportSA #nutrition #dietitiansofSA #SAwomen

19.01.2022 The diagnosis of Gestational Diabetes can feel overwhelming & you may be wondering what you should eat & how much. To help you, we have put together this general guide of how to portion your plate to help manage your Gestational Diabetes. 1. Vegetables Fill half your plate up with non-starchy vegetables. These contain little to no carbohydrate so will not affect your blood glucose levels. Not to mention they contain all the good stuff you & your little bub need such as vitam...ins, minerals & fibre for good gut health. Choose a variety of different coloured vegetables as each colour represents its unique set of health benefits. 2. Low GI Carbohydrates Fill a quarter of your plate with low GI carbohydrates. These are the preferred type of carbohydrate for Gestational Diabetes because they will increase your blood glucose levels more slowly. These foods will also keep you feeling fuller for longer, help to manage good weight gain during pregnancy and reduce the risk of developing diabetes in the future. 3. Meat & alternatives Fill a quarter of your plate with lean meat & alternatives. Like non-starchy vegetables, these contain little to no carbohydrate so are unlikely to affect your blood glucose levels. Aim to include a protein at each meal & most snacks. Protein foods also promote satiety which means they help to keep us full & satisfied for longer. Be sure to choose healthy & lean choices by cutting off the fat of meat and removing the skin of poultry. For mixed dishes such as a stir-fry or pasta, aim to include twice as much vegetables as you would carbohydrates & meat/alternatives for a well-portioned meal! If you want to know more, head to the link below to find our blog where we share our healthy eating tips for Gestational Diabetes. Everyone’s experience with Gestational Diabetes is different & your nutritional requirements may vary depending on if you are using diet & lifestyle, medications and/or insulin to manage your blood glucose levels. So if you require more individualised advice, get in contact with one of our Dietitian’s so we can support you through your pregnancy journey. . . . https://www.sustainable-nutrition.com.au/just-found-out-yo/ . . . #gestationaldiabetesmellitus #gestationaldiabetes #GDM #diabetes #carbohydrates #lowGIcarbohydrates #healthyeating #healthyeatingfordiabetes #pregnancy #pregnancynutrition #mumsandbubs #food #healthy #nutrition #dietitiansofinstagram #dietitiansofSA #adelaidedietitians #nutritionblog #diabetesblog #supportSA #kensington #kensingtonpark #darlington #glenelg #portionplate

18.01.2022 Being a new mum can be one of the most amazing experiences ever, but it can also be extremely exhausting. If you know a mum who has just given birth, show your care & support to her with these tips! 1. Getting groceries for her - New mums often have little to no time, from taking care of their newborn baby to dealing with housework. Offer to pick up her grocery order or head to the shops to pick up a few basic necessities such as bread and cereal, fruit and veggies, milk ...and maybe even some of her favourite snacks. 2. Making a care package - A new mum has been through so much from carrying her newborn for 9 months and going through labour, she definitely needs some pampering! Put together a little care package with a bunch of her favourite things to help her relax and unwind, it could be things like bath salts, candles, skincare and face masks. 3. Ringing or messaging her - Let her know that you’re available to chat anytime, and that you’re there to listen! Try to listen without feeling the need to offer solutions, most times, we just want a listening ear. Drop her a message every few days to remind her that she’s not alone and that you’re there to support her. 4. Offer to help with housework or cooking - Time is usually limited for a new mum so housework and/or cooking may not be the top priority for most new mums. To show your support, offer to help her with some household chores like vacuuming the floors or doing the dishes, or even batch cooking soup or freezer-friendly meals that she can reheat to eat when she needs. 5. Drop off a hot meal - New mums are recovering from childbirth and need lots of nourishment, especially if she is breastfeeding as well. So, if you’re making a big batch of food, why not drop some off at her place! 6. Offer to take care of her other children - If she’s got young children, offer to babysit them or pick them up from school. These errands may seem small but will make a huge impact. It is extremely important that new mums have the support they need. As Dietitians, we can help new mums with their nutrition post-pregnancy. To get more personalised advice, get in contact with us! . . . . #newmum #mumsandbubs #supportnetwork #adelaide #adelaidedietitians #supportSA #SAwomen #dietitiansofSA See more

17.01.2022 This means that almost 93% of us are not meeting our recommended serves of veggies! So what are the recommendations? For women (including during pregnancy), the recommended serves of vegetables & legumes are 5 serves per day increasing up to 7.5 serves when breastfeeding. This extra intake provides both you and your baby with adequate vitamins, minerals, fibre & energy during breastfeeding. What does one serve of veggies look like? One serve is equivalent to 1 cup of r...aw salad vegetables or cup of cooked vegetables/legumes/lentils or medium starchy vegetable (potato or sweet potato) So if you are struggling to meet your vegetable intake or have just started breastfeeding & are worried about meeting your increased needs, keep reading. Below are 3 tips to get those extra veggies in: 1. Aim to fill half of your plate with veggies! For mixed dishes such as stir-fry or pasta, add twice as much vegetable to your meal compared to your carbohydrate (rice or pasta) & meat. Choose a variety of different coloured vegetables as each colour represents its unique set of health benefits. 2. Make a smoothie! Smoothies can be quite versatile in that you can add many different ingredients. So why not add some spinach, kale, celery or carrot to your smoothie as a way to increase your vegetable intake! 3. Get baking! You could make savoury muffins & sneak some veggies in or if you are craving a sweet treat why not modify your recipe to include veggies such as pumpkin scones or sweet potato brownies! If you want to know more about nutrition during breastfeeding, read our blog on this topic (link in bio). If you would like individualised advice with one of our Accredited Practising Dietitians send us a DM right now. . . . . . . #vegetables #veggies #breastfeeding #pregnancy #health #nutrition #adelaidemums #adelaidedads #mumsandbubs #pregnantmums #adelaidedietitians #dietitiansofinstagram See more

16.01.2022 CAPRESE SALAD If you love tomatoes and cheese, then this one’s for you! Spring season means juicy, sweet and ripe tomatoes, and this salad is a super tasty and refreshing way of enjoying tomatoes. Simply layer alternating slices of tomatoes and fresh mozzarella on a serving plate, adding a basil leaf in between. Drizzle over extra-virgin olive oil and a light sprinkle of salt and pepper, and it’s ready! Serve it with some crusty bread or make a meal out of it with some gril...led protein enjoy! . . . . . #capresesalad #tomatoes #salad #nutrition #healthy #dietitians #dietitiansofinstagram #adelaidedietitians #supportSA #adelaidewomen #adelaidemen #southaustralia #southaustralianproduce See more

16.01.2022 BREASTFEEDING WEEK was earlier this month (August 1-7) and we've been sharing some information on breastfeeding. To end this month, we thought we'd write a blog post about Nutrition During Breastfeeding!! Did you know that your diet while breastfeeding plays a substantial role in positively influencing your baby’s overall health, assists with healthy development and reduces the risk of deficiencies for both you and your baby. How? Well because breast milk is made up of y...our diet. So basically, everything you eat and drink will be transferred to your baby through your breast milk. This means that if you are deficient in a particular vitamin, then unfortunately your baby will also be deficient. Your baby relies on you for all the good stuff! Want to know more? Click the link in our bio to read our blog where we share some nutrition tips during breastfeeding! If you are wondering whether you are meeting your nutritional requirements during this time, then get in contact with one of our Accredited Practising Dietitians for individualised advice. Feel free to book into one of our nearest clinics or contact us for online consults. . . . . . . . . . #breastfeeding #mumsandbubs #nutrition #health #dietitiansofinstagram #adelaidedietitians #adelaidemums #adelaide #adelaidewomen #pregnantmums #supportSA #breastfeedingweek #adelaidewomen #adelaidemen See more

15.01.2022 EASY TUNA PATTIES If you’ve got a tin of tuna sitting in the pantry, why not try this easy tuna patties recipe! It is a super quick, easy and healthy dinner/lunch idea! Swipe right to see what goes in to making it. Recipe: Combine mashed potatoes (3 medium sized spud-lite), 1 x 425g canned tuna in springwater (drained), chopped dill, 2 eggs, 1 grated carrot, handful grated parmesan, and salt & pepper. Shape them into patties, crumb and panfry till golden. Serve with a sid...e salad and enjoy! . . . . . . . #tuna #tunapatties #omega3 #fibre #nutrition #dietitian #dietitiansofinstagram #adelaidedietitians #APD #healthy #supportSA #dietiitansofSA #womenshealthweek See more

12.01.2022 The hormone progesterone increases during pregnancy, which causes the body’s muscles to relax & slow down. This also includes your bowel muscles, which may contribute to constipation because digestion slows down. Additionally, iron requirements increase during pregnancy. If you are not meeting your iron requirements with diet, you may need an iron supplement, which can also contribute to constipation. So what can you do to prevent or manage constipation? 1. Hydrate! Adequate... water consumption can help soften the stools & help food move through your bowels more smoothly. So, drink plenty of fluids aiming for a minimum of 2 litres per day. If you often forget to drink water, keep a glass or bottle with you as a reminder. If you do not enjoy the taste of plain water, try adding lemons, limes or citrus fruits for some flavour. 2. Increase your fibre intake! Fibre adds bulk to our stools, which helps to keep bowels regular. It also absorbs water to make stools softer & easier to pass, which can help relieve constipation. Fibre rich foods include fruits & vegetables (with skin on as the skin is richest in fibre), nuts, seeds, legumes (chickpeas, kidney beans) & wholegrains (breads, cereal, pasta, brown rice, oats, quinoa). If you would like to increase your fibre intake, ensure you do this gradually by adding a new high fibre food to your diet every few days as a sudden increase can worsen constipation. 3. Engage in regular physical activity! Exercise can move food more quickly through the bowels & therefore reduces the amount of water that the body absorbs from the stools. As per the Australian Physical Activity Guidelines, pregnant women should aim to do 150 minutes of moderate intensity physical activity each week, which is about 20-30 minutes each day. Use the talk test as a guide when exercising if you can comfortably hold a conversation then that would suggest you are exercising at a comfortable pace. If you require more individualised advice, get in contact with one of our Accredited Practising Dietitians so we can support you through your pregnancy journey. You can book into one of our nearest clinics or contact us for online consults. . . . . . . . #pregnancy #constipation #pregnantmum #mumsandbubs #adelaidemums #adelaidedads #supportSA #adelaidedietitians #fibre #hydration #exercise #nutrition #dietitians

12.01.2022 SOBA NOODLE SALAD This soba noodle salad is super simple to make and packed full of colourful, crunchy and healthy vegetables. It’s colourful which means you’re getting a range of vitamins and minerals, and also fibre to help keep you fuller for longer. But the best part, it’s super tasty! It also keeps well in the fridge, just remember to keep the dressing and salad separate if you’re planning to take this to work for lunch! To get this recipe, head to our website and subs...cribe to our email list (link in bio). We will be sending this recipe card out to you this week sign up now! #vegetables #noodlesalad #salads #nutrition #dietitian #dietitiansofinstagram #adelaidedietitians #APD #fibre #nutrition #healthy #supportSA #dietitiansofSA See more

09.01.2022 In light of PCOS awareness month, we are talking all things fat healthy fats & PCOS. Did you know that healthy fats have LOTS of benefits for PCOS? Healthy fats help to: Reduce your cholesterol levels Keeps you feeling full & satisfied for longer (which can be effective for weight loss)... Supports fertility Improves insulin resistance Reduces inflammation Improves mood Here are some tips to include more healthy fats in your diet: Aim to include 2-3 servings of oily fish per week. Examples of oily fish are salmon, tuna & sardines. This can be as easy as a tin of tuna or salmon in your sandwich for lunch or grilling some fish for dinner. Nuts such as almonds, walnuts or cashews are packed with healthy fats & are also a good source of protein. This means that it would make a great snack to keep you feeling full and satisfied throughout the day. Aim to include a small handful each day. Use healthy oils when cooking such as olive, sunflower or canola oil. Seeds such as sunflower, chia & flaxseeds can be an easy way to increase your healthy fat intake. You can make a nut and seed mix as a snack or add some chia seeds to your breakfast cereal. Lastly, avocado & eggs are both full of healthy fats and. more importantly are the perfect brunch combo Both these foods are so versatile, whether its having a taco night and making some guacamole or having it as a yummy snack on some wholegrain crackers. . . . If you want to know more, then click the link below to find our blog where we share our 5 nutrition tips for PCOS. If you require more individualised advice, get in contact with one of our Accredited Practicing Dietitian’s so we can support you through your PCOS journey. You can book into one of our nearest clinics or contact us for online consults. . . https://www.sustainable-nutrition.com.au/5-nutrition-tips-/ . . #PCOS #womenshealth #womenshealthadelaide #adelaide #supportSA #APD #Dietitian #adelaidedietitians #southaustralia #adelady #nutrition #PCOSblog #health #healthyfats #fats See more

09.01.2022 Hello everyone, I thought I should introduce myself AGAIN (it has been awhile since our first introduction!) My name is Francisca, and I am an Accredited Practising Dietitian based in South Australia. I help women achieve health & well being before, during and after pregnancy, so they can feel confident in nourishing themselves. I do this face to face at two clinics in Adelaide (Dulwich & Plympton). I also offer online consults for my clients living in re...mote areas of South Australia. A few things about me: - I am originally from Malaysia (moved to Adelaide almost 20 years ago), with South Indian heritage. - I love my job, coming from a big ethnic family food has always been an important part of our lives! So a job that combines food & health = winning! - I love DESSERT, (yes, Dietitians eat these things) that is the favourite part of my meal.and I can’t say no to a tasty durian ice-cream (google it , it is an acquired taste) - My partner & I have had to postpone our wedding due to this pandemic however in 2 weeks time we hope to finally have our special day. - I am also the owner of Sustainable Nutrition; we are a group of Dietitians who provide our services to clients all around South Australia. Our other dietitians see clients with a variety of conditions send us a DM if you’d like to find out more! AND IT IS DIETITIAN’S DAY TODAY, so I’d like to give a shout to my team @estherlxe @shenaekumar , my mentor @theambitiousdietitian and some amazing dietitians I have met along the way @thegutfriendlydietitian @balancenutrition_ @dietitiansdomedia @cherishedbykarissa @livwell.nutrition @biancamaree_x @dietitiansaus ....You are all awesome Happy Dietitian’s Day! . . . . #dietitiansday2020 #adelaidedietitians #southaustralia

09.01.2022 WORLD OSTEOPORSIS DAY (20th October 2020) In Australia, over 1 million people have osteoporosis. Women are at a greater risk of developing osteoporosis. Osteoporosis is a condition characterised by weak & fragile bones, resulting in increased risk of falls & fractures. ICalcium is one of the most essential nutrients for building & maintaining bone health, to reduce the risk of osteoporosis. Let’s take a look at certain foods which may inhibit or reduce the absorption of ca...lcium in our body. 1. Oxalates Oxalates are a natural substance found in many foods. They bind to calcium during digestion in the stomach & intestines & are excreted from the body. Foods that are high in oxalates are spinach, rhubarb, beet greens & certain beans. That being said, you definitely do not need to removed them from your diet, they just should not be counted as sources of calcium. Vegetables such as broccoli, kale & cabbage are low-oxalate vegetables & we therefore can absorb more calcium from them. 2. Phytates Phytates are a naturally-occurring compound found in some plants, which have a very high affinity for binding to calcium. When phytates binds to calcium, it makes calcium unavailable for absorption. Foods that are high in phytates are fibre-containing wholegrains particularly wheat bran, nuts & seeds. Similar to oxalates, it is not necessary to remove wholegrains, nuts & seeds from your diet, as they provide a great source of fibre & other vitamins. They should just not be counted as sources of calcium. 3. Salt Salty foods can cause your body to lose calcium & lead to bone loss. Try to limit the amount of highly processed foods, canned foods & avoid adding salt to your meals. 4. Caffeine Coffee, tea & soft drinks contain caffeine, which can increase calcium excretion & reduce absorption in our bodies. Consume caffeinated drinks in moderation no more than 3 cups of coffee per day (National Osteoporosis Foundation). To get more individualised advice get in touch with one of our Dietitians. You can book into one of our nearest clinics or contact us for online consults (see bio for details) . . . #worldosteoporosisday #osteoporosis #bones #bonehealth #phytates #oxalates #caffeine #women #nutrition #dietitian #dietitiansofSA #APD #adelaide #adelaidewomen #adelaidemums

07.01.2022 Are you planning to start your own little family soon and recently googled the best diet for fertility? Or just simply curious? Then keep on reading! Did you know that the Mediterranean Diet, one of the most widely researched diets, has numerous health benefits? These include improvements to heart disease, improvements in glycaemic control and Type 2 Diabetes and many more. But what does this diet have to do with Fertility? Today we share all about the Mediterranean diet, th...e 4 main nutrients associated, its effects on fertility, as well as its links to IVF. We also shared a bunch of practical tips of eating like a Mediterranean! Click the link in our bio to read more! . . . . If you require more individualised advice, send us a DM RIGHT NOW or an email ([email protected]) so we can support you through your fertility journey. You can also book into one of our nearest clinics or contact us for an online consult. . . . . . #Mediterraneandiet #fertility #mumsandbubs #nutrition #health #IVF #adelaidedietitians #adelaidemums #adelaide #adelaidewomen #supportSA #adelaidemen #adelady #adelaideeats #adelaidenutrition #adelaidedietitians See more

06.01.2022 If you’re in the South and would like an appointment with our Dietitian Shenae please get in touch!

06.01.2022 BREASTFEEDING WEEK was earlier this month (August 1-7) and we've been sharing some information around breastfeeding. To end this month, we thought we'd go in more detail and write a blog post about Nutrition During Breastfeeding!! Did you know that your diet while breastfeeding plays a substantial role in positively influencing your baby’s overall health, assists with healthy development and reduces the risk of deficiencies for both you and your baby. How? Well because brea...st milk is made up of your diet. So basically, everything you eat and drink will be transferred to your baby through your breast milk. This means that if you are deficient in a particular vitamin, then unfortunately your baby will also be deficient. Your baby relies on you for all the good stuff! Want to know more? Click the link below to read our blog where we share some nutrition tips during breastfeeding! If you are wondering whether you are meeting your nutritional requirements during this time, then get in contact with one of our Accredited Practising Dietitians for individualised advice. Feel free to book into one of our nearest clinics or contact us for online consults. https://www.sustainable-nutrition.com.au/what-to-eat-when-/ . . . . . . . . . #breastfeeding #mumsandbubs #nutrition #health #dietitiansofinstagram #adelaidedietitians #adelaidemums #adelaide #adelaidewomen #pregnantmums #supportSA #breastfeedingweek #adelaidewomen #adelaidemen

06.01.2022 Day 2 of Women’s Health Week We love this quote here at Sustainable Nutrition (thats why we’ve posted it twice). Evidence have shown that women tend to put the health of their loved ones ahead of their own - we need to start prioritizing our own health & wellbeing ladies! . . When it comes to your nutrition with fertility, pregnancy, chronic conditions (diabetes, high cholesterol etc.) or women’s health issues (PCOS, endometriosis), we want to help. Get in contact with us to see how we can work with you!

05.01.2022 Vegetarian sources of protein in Pregnancy Vegetarian and vegan diets have increased worldwide over the years. However, what does it mean if you’re following a vegetarian diet while pregnant or trying to conceive? Evidence has shown that you can have a very healthy pregnancy while following a vegetarian diet, but it is important to still MEET your nutrient needs! Let’s focus on protein & pregnancy, particularly vegetarian sources of protein. There is rapid growth & d...evelopment during pregnancy & adequate protein consumption is crucial to ensure a healthy pregnancy and baby in fact your protein needs are higher when you are pregnant! So, what does 1 serve of protein look like? - 2 large eggs - 1 cup of cooked lentils or chickpeas or split peas - 170g tofu - 30g nuts, seeds or nut butter Dairy products such as a milk, cheese and yoghurt also provide substantial amounts of protein. Here are some of our tips to help you get enough protein in your diet: - Make a smoothie with yoghurt and milk - Nut butter with veggie sticks - Hard boiled eggs on crackers - Tofu veggie stir-fry - Lentil and beans stew Everyone’s pregnancy journey is going to be different, to get more individualised advice or support, get in touch with one of our Accredited Practising Dietitians. You can simply DM us right now or book into one of our clinics! . . . . . . #protein #vegetarian #plantbased #nutrition #pregnancy #health #dietitian #APD #adelaidedietitians #dietitiansofSA #supportSA #SAwomen #SAmums #adelaidemumsandbubs See more

03.01.2022 Day 2 of Women's Health Week - focusing on Cardiovascular health (@jeanhailes). Keeping your heart healthy is important at all stages of life, however cardiovascular disease (e.g. heart attack or stroke) is the leading cause of death in postmenopausal women. Oestrogen helps protect our blood vessels and keeps our cholesterol levels normal. The production of this hormone is reduced dramatically during menopause, which increases cardiovascular disease risk. As women reach meno...pause, fat shifts towards the waist area and as we know having extra fat is a significant risk factor. Following a healthy diet and lifestyle before, during and after menopause will help you maintain a healthy weight and promote heart health, both essential in reducing cardiovascular disease risk. Here are our heart healthy tips: 1. Reduce saturated fat intake A diet high in saturated fat will lead to high cholesterol and increase your risk of cardiovascular disease. Limit your saturated fat intake of animal fats (butter, ghee), fat on meat, skin on poultry, discretionary foods (pies, pastries, cakes, biscuits, deep fried foods), coconut oil & cream. 2. Replace saturated fats with unsaturated fats Unsaturated fats are the healthy fats that will help to reduce your cholesterol. These are found in plant-based oils (olive, canola, sunflower), margarine, nuts (walnuts, almonds), seeds (chia, flaxseed), oily fish (salmon, sardines, tuna) and avocado. 3. Limit your alcohol intake A high intake of alcohol can raise your triglycerides (another type of fat from excess calorie intake). So aim to consume no more than two standard drinks per day & have at least two alcohol free days each week! 4. Increase your activity levels It goes without saying that regular physical activity will help to maintain a healthy weight & prevent extra weight gain. Aim to do 30 minutes of moderate intensity physical activity daily to keep your heart healthy! . . . . . Everyone’s experience with menopause is different so if you would like more individualised advice, get in touch with one of our Accredited Practising Dietitians. You can book into one of our nearest clinics or contact us for online consults. . . . . . #menopause #hearthealth #healthyheart #cholesterol #healthy #health #nutrition #postmenopause #womenshealth #APD #dietitian #dietitiansofinstagram #adelaidedietitians #supportSA #womenshealthadelaide #parahills #kensington #kensingtonpark