Built for women. Backed by science. Tailored to you.

NataleeFitzgerald_Sydney Nutritionist1_e

Hi, I’m Nat.

Clinical Nutritionist (BHSc)

I’m a Clinical Nutritionist specialising in women’s hormonal and metabolic health, with a focus on thyroid conditions, PCOS, insulin resistance, perimenopause and menopause and complex weight challenges. My clinical, evidence-based approach is focused on uncovering what others often overlook, delivering a tailored nutrition strategy that is precise, personalised, and built for long-term results.

Book a consultation

Thyroid conditions · Weight management · Metabolic Health · PCOS · Perimenopause · Menopause · Gut health · Skin health · Hair loss

Perhaps you're the woman who…

Has been told everything looks “fine,” yet still feels exhausted, foggy, and unlike herself.
Has a thyroid condition, PCOS, or another hormonal diagnosis and isn’t sure how nutrition truly fits into managing it.
Is doing everything “right” with food and exercise, but her weight isn’t responding.
Is approaching perimenopause or menopause and noticing changes in her body she wasn’t prepared for.
Is experiencing ongoing gut issues, persistent skin concerns, or hair loss without clear answers or a connection between them.
Is ready to move beyond generic advice and work with someone who takes a truly individualised, clinical approach.

Every program is built from scratch around you. Your health history, your lifestyle and your goals.

Why you still feel stuck

Most women struggling with their hormones, energy or weight aren't lacking discipline. Their body simply isn't responding the way it should.

You might be eating well, staying consistent, and doing everything you've been told — yet still feeling stuck, exhausted, out of balance or frustrated by a lack of progress.

Because your body is not just a reflection of calories in and out. It's a complex system, constantly adapting behind the scenes.

Your hormones, metabolism and internal signals are always influencing:

How your body responds to dieting over time
How hormones regulate energy, appetite and fat storage
How thyroid function and insulin sensitivity impact metabolism
How stress and cortisol affect energy, mood and body composition
How your life stage shapes how your body responds to food and recovery

For many women this is the missing piece behind ongoing symptoms and stalled progress.

About

Good nutrition isn't about perfection and it's never about restriction. When we work together, we look at the full picture not just what you eat, but how you live, how you feel, and what your body is actually telling us.

That means taking the time to properly assess your health, including a thorough review of your bloodwork and health history so your nutrition strategy is built on real information, not guesswork.

Every plan is designed to fit into your life, not take it over. Flexible, sustainable and tailored to your food preferences and your goals, because the best nutrition plan is one you can actually maintain.

My goal is that you leave with more than results. You leave with the knowledge and skills to understand your own body and your nutrition, for life.

How it works

What working together looks like

A thorough initial consultation

01

We start by going deep your full health history, symptoms, goals, lifestyle including bloodwork. This is where I build the complete picture before we do anything else.

Your personalised nutrition strategy

02

No templates, no generic plans. Your nutrition strategy is built from scratch around your specific condition, your results, your food preferences and your day-to-day life. Flexible enough to live in, targeted enough to actually work.

Ongoing sessions & adjustments

03

We check in regularly, review what's working, adjust as needed and keep moving forward together. Your body changes — your plan should too.

Education that sticks

04

Every session includes education with evidence-based resources, explanations and tools so you're not just following instructions, you genuinely understand your body and your nutrition. That's what makes results last.

"I want every woman I work with to leave not just feeling better but actually understanding why. That knowledge is yours to keep forever."

— Natalee Fitzgerald, Clinical Nutritionist

Digestive health

General nutrition

Weight management

Skin health

Metabolic health

Trichology

Spring is in the air 🌸 The perfect time to shake things off, reset, and get ready for summer.

Whether your goal is to reclaim energy, feel stronger, or shed a few kilos, now is the moment to start fresh.

Want guidance on how to reset your nutrition and feel your best this season? Come see me in clinic @nextpractice_sydneycbd I’ll help you create a plan that’s realistic, enjoyable, and sustainable! 👏🏻
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#springreset #nutrition #sydney #sydneynutritionist #nutritips #health #wellness

Veggies do more than just keep you energised and full – they also protect your gut health for the long run, reducing the risk of bowel cancer.

👉 Right now, less than 7% of Australian adults meet the recommended 5 serves a day.

👉 Yet research shows a diet high in vegetables (and other plant foods) can protect against bowel cancer thanks to their fibre, antioxidants, and nutrients that support a healthy gut.

Bowel cancer isn’t just an “older person’s disease” anymore. Rates are rising in younger Australians but the good news is, your daily choices make a big difference.

Every extra serve counts 👏🏻

Easy ways to boost your veggie intake:

Throw frozen veggies into noodles or stir-fry 🍜
Add a handful of spinach to your eggs 🥚
Add extra veggies into pasta sauces 🍝
Have carrot or capsicum sticks for snacks 🥕
Always eat a side salad with lunch or dinner 🥗
Load up tacos with extra salad fillings 🌮

Think of veggies as an investment in your future health – helping you feel good now, and lowering risks later 💚
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#vegtables #veggies #bowelcanceraustralia #bowlcancer #guthealth #nutrition

Fun fact! Did you know canned tuna actually has some of the lowest mercury levels among fish? 🐟

That’s because most canned tuna comes from smaller species like skipjack and tongol.

The Australian guidelines recommend eating fish 2–3 times per week and tuna is an affordable and convenient way to tick that box.

Add tuna to salads, sandwiches, or pasta for a simple, tasty way to boost your nutrition.

One of my favorite repeat salads? This tomato, tuna & cannellini bean combo (pictured!) – quick, low effort, and packed with fibre, protein, healthy fats, and antioxidants 😋

Keen for the recipe? Type “recipe” below and I’ll send it to you! 🥗
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#tuna #protein #health #nutriousmeal #yum #fish #australianguidetohealthyeating #omega3 #fibre #salad #saladrecipe #recipe #nutritionfacts #nutritionist

Savoury Zucchini Pancakes 😋

Packed with fibre and flavour, these zucchini pancakes are crispy on the outside and soft in the middle, perfect for a nourishing breakfast or satisfying lunch. The whole batch comes in at 550 calories with 45g of protein, which will keep you feeling full and satisfied for hours.

Recipe below 👇🏻

Ingredients:

2 medium zucchinis, grated & squeezed dry
1 egg (for the batter)
¼ cup plain flour (or almond flour for GF)
¼ cup grated Parmesan
2 tbsp Greek yogurt or tzatziki
1 clove garlic, minced
2 tbsp fresh parsley, chopped (plus extra for topping)
Salt & pepper to taste
Olive oil for cooking
1 extra egg per serve (fried or poached, for topping)

To make:

1. Grate zucchini, place in a clean tea towel, and squeeze out excess water.
2. Mix zucchini with 1 egg, flour, Parmesan, yogurt/tzatziki, garlic, parsley, salt & pepper until combined.
3. Heat a non-stick pan with a little olive oil.
4. Spoon mixture onto small pan, flatten slightly cook each side until golden.
5. Top each serve with a fried or poached egg, a dollop of tzatziki, and extra fresh parsley.

Make extra - these keep well in the fridge for up to 3 days.

#pancakes #savourysnacks #brunch #breakfast #lunch #yum #recipe #healthy #healthyrecipes #nutrition #nutritionist

GLP-1 medications, when used appropriately and under medical guidance, can be a valuable tool for managing weight and improving health where indicated 🩺 📋

There’s no shame in using them as part of an evidence-based approach, but it’s important to acknowledge that they’re often overprescribed or misused, especially without the right nutrition and lifestyle support 🤝

Without guidance, people risk nutrient deficiencies, muscle loss, and other health issues. And unfortunately, severe restriction can backfire leading to a slower metabolism over time, particularly due to muscle loss and adaptive changes, putting you in a worse place than where you started and ultimately defeating the whole purpose 😣

Education and professional support are key to using these medications safely, with a focus on long-term health, not just rapid weight loss ⚖️
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#weightloss #weight #nutritionist #nutritionadvice #health

Last year I had the amazing opportunity to learn firsthand about the production of Parmigiano Reggiano. There’s something truly special about understanding where our food comes from and how it’s made.

In today’s world, it’s easy to forget the journey our food takes before it lands on our plates. We walk through the supermarket, pick up a steak or a vegetable, and often miss the story behind it, the care, process, and time that went into bringing it to life.

Parmigiano Reggiano isn’t just cheese it’s a tradition, a story of craftsmanship, and a taste of history 🧀✨

Parmigiano Reggiano has been made the same way for over a thousand years! Since the Middle Ages, this iconic cheese has been crafted with just three simple ingredients: milk, salt, and rennet. The process is a true labor of love, handed down from generation to generation. Today still made by skilled artisans, following the same time-honored techniques.

** Parmigiano Reggiano is best eaten in moderation as part of a balanced diet.
(Although my Italian partner might disagreed)

Nutrition Facts 👇🏻

Parmigiano Reggiano is an excellent source of high-quality protein, providing all essential amino acids.

This cheese is particularly high in calcium, which is vital for bone health and muscle function.

Due to its long aging process, Parmigiano Reggiano is naturally low in lactose, making it easier to digest for those with lactose intolerance.

When shopping for Parmigiano Reggiano👇🏻

To ensure you’re getting authentic Parmigiano Reggiano, look for the PDO (Protected Designation of Origin) certification - a guarantee of its genuine craftsmanship and heritage 🇮🇹
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#ParmigianoReggiano #CheeseLovers #Tradition #ArtisanCraft #RealFood #nutritionfacts #NutritionTips #Nutritionist #Cheese #Formaggio #RealFood #Health #Eat #Food #Italy

From house beats to K-pop, my morning walks have taken a turn. I’m not mad about it 🤣🩷 #kpopdemonhunters

There is a bit of confusion around eggs and cholesterol. Current research shows that dietary cholesterol (like the kind in eggs) has little to no effect on blood cholesterol for most people.
 Your body actually compensates by producing less cholesterol when you eat more from food.

So what really impacts your cholesterol levels?
 • Chronic inflammation • A low-fibre diet • Excess ultra-processed foods

✅Eggs are a rich source of choline, B12, and healthy fats, nutritionally dense and super versatile.

According to the Australian Dietary Guidelines, up to 7 eggs per week is safe for most healthy people and for many, even more may be fine depending on overall diet and health status.
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#eggs #nutrition #nutritionforlife #nutritiontips #facts #healthtips #health #food #foodie #eatforhealth #cholesterol #metabolic #metabolicnutrition

Soft, chewy and nutty 🍪✨ I love these almonds meal and choc chip cookies.

Made from just a handful of simple wholefood ingredients, they’re the perfect no-fuss treat 😋

Want the recipe? Comment “recipe” and I’ll send it your way!
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#WholefoodTreats #HealthyBaking #AlmondMealCookies #ChocChipCookies #CleanEating #NutritiousSnacks #NoFussBaking #SimpleIngredients #HomemadeCookies #HealthyDessert #BetterBaking #SweetTreats #NuttyGoodness #HealthyLifestyle #EasyRecipes #FoodieFinds #EatWellFeelGood #WholesomeEats #CookieLove

Ohh, I wasn’t sad, I just needed a big bowl of pasta! 🍝

Let’s talk about pasta 👏🏻

As a nutritionist, I see so many people avoiding it because they’ve been told it’s “bad” or “unhealthy.” But let’s be real, how can we write off a food that’s been lovingly made and enjoyed in cultures like Italy for centuries (and by the way, traditionally part of a very healthy lifestyle)? 🇮🇹

Carbohydrates like pasta aren’t the enemy. In fact, they’re a valuable source of energy 💪🏼

As always with nutrition, it’s nuanced. But what really makes a difference to pasta’s nutritional impact comes down to:

✖️The type of pasta – e.g. wholegrain, spelt, or legume-based pasta can offer more fibre and nutrients than refined white pasta

✖️How it’s prepared– is it tossed in olive oil with veggies and lean protein, or swimming in a heavy cream sauce?

✖️What you eat it with – pairing it with protein, healthy fats, and fibre helps keep blood sugar stable and keeps you fuller for longer

✖️The portion size – Are you enjoying a recommended serve paired with a side of veggies or salad or is it a huge plate that fills you up on pasta alone?

And even if your pasta doesn’t tick all those boxes, that’s okay too. Food can still be eaten purely for joy, pleasure, and connection… and that matters just as much 🤗

So here’s the good news: no matter what your health goals are, if you love pasta, it can still have a place on your plate 🙌🏻

If you’re looking for support to hit your health goals while still enjoying the foods you love, I’m here to help 😊

***pictured is a delicious yellow capsicum pasta made by my partner, most definitely a dish made for pure enjoyment 😋
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#pasta #nutrition #food #healthy #health #yum #eateateat #italianfood #italiancooking #nutritiontips #carbs #energyfood #sustainableeating #eatforhealth

I was SO excited to find these little green gems at Carriageworks Markets a few weeks ago!

In Australia, you might just see them labelled as chilli peppers but in Spain, they’re known as Padrón peppers (or Herbón chillies), and they’re a tapas classic.

Simply sautéed in olive oil and sprinkled with sea salt, they’re ready in five minutes. The fun part? Every now and then, one surprises you with a fiery kick! 🌶️

Will you take your chances?

Recipe ⬇️

1. Heat a splash of olive oil in a hot pan
2. Add the peppers and cook for 4–5 minutes, tossing until blistered
3. Sprinkle with flaky sea salt and serve warm

Perfect as a side, snack or part of a Spanish inspired spread! 👉🏻
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#chilli #herbon #peppers #tapas #tapasespañolas #food #spanishfood #nutrition #health #healthyeating #vegtables #nutrientdense #farmersmarkets #carrigeworkssydney #carrigeworksfarmersmarkets

Supplements cannot replace bad food choices and food contains so much more than we can bottle 💊

Supplements are designed to help fill in any gaps in an otherwise healthy diet and they should be used in a targeted way, with the advice and support of a health professional.

Many of us want our supplements to be the answer to our physical health and take many unnecessarily. I get it, it would be way easier if we could just take a pill or powder but the basic foundation of health will always start with what you eat 🥦🥑🍓

When used wisely, some supplements can genuinely help, these are four I find myself recommending most often in clinic 👉🏻

If you have questions or concerns about the health value of a specific supplement you’re taking or considering taking, you should always talk with a qualified health professional first.
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#supplements #health #nutritionist #nutritional #eattherainbow #health #healthtips #healthadvice #foodismedicin #eat #inflamation #healthyeating #supplementstore #magnesium #vitamind #iron #omega3

10 out of 10 for gut health - 11 out of 10 for taste 😋

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#nutrition #nutritionist #health #guthealth #food #healthyeating #eattherainbow #warmsalad #healthtips #yum

Sure, we may be able to survive without fibre… but why would we, when it does SO much for our health?

Here’s why fibre is a game changer 🥗⬇️

• It binds to LDL cholesterol (the “bad” kind), helping to keep your heart and arteries healthy.

• It feeds your gut microbiome — fibre is their food. When your good gut bacteria are well-fed, your gut lining and immune system stay strong.

• It helps eliminate waste and harmful substances from the colon, reducing the risk of colon cancer.

• It slows digestion, helping you feel full for longer, which supports appetite control and better weight management.

• It helps stabilise blood sugar levels, reducing energy crashes and cravings.

Fibre is foundational for long-term health, and the research backs it. High fibre intake is consistently linked with better health outcomes and a reduced risk of diseases such as diabetes, cardiovascular conditions, and some cancers 🥦🫘 🥝 🌾 🍏
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#Fibre #GutHealth #GutHealthMatters #EatForHealth #HeartHealth #Nutrient #EatTheRainBow #VeggiePower #Health

If you’ve been scared off eating oats lately, read this 👇🏻

There’s been a lot of fear-mongering about oats online.

Let’s set the record straight! ⬇️

“Oats spike blood sugar” — Oats are rich in beta-glucan, a fibre that slows digestion and stabilises blood glucose, especially when paired with protein and healthy fats.

“Oats are inflammatory” - no strong evidence supports this for healthy people. In fact, oats can support gut health, heart health, and lower cholesterol.

“Oats are highly processed” — not true for whole rolled oats or steel-cut oats. They are minimally processed. It’s the flavoured, pre-mixed packets that add unnecessary sugars and additives.

”Oats block nutrient absorption” — yes, oats contain some phytic acid (like nuts and legumes do), but in a balanced diet, it’s not an issue. The benefits far outweigh this.

Bottom line?
Oats aren’t the problem — trends are.

**Pictured here is me enjoying oats a different way. You could also top it with a few nuts, seeds, and a drizzle of honey for extra crunch and flavour!
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#Oats #Breakfast #Protein #Yum #HealthyEating #EatingHealthy #Nutrition #NutritionMyths

Calories aren’t the enemy - they matter! However focusing only on calories or only on diet quality for fat loss misses the bigger picture. Both are necessary. Swipe to find out why! 👉🏻
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#FatLossTips #NutritionMatters #HealthyEatingHabits #BalancedDiet #WeightLossSucsess #DietAndNutrition #HealthyLifestyleChoices #FatLossGoals #NutritionForFatLoss #WeightLoss

Sushi Taco Recipe 👇🏻

This is a winner and will make again! I used left over salmon however you could replace this with any protein of choice 😋

Ingredients:

For the Nori Taco Shells:
- 4 sheets of nori (seaweed)
- Olive oil spray
- 1 tsp sesame oil (optional, for flavour)
- 1 tsp tamari or soy sauce (optional, for brushing)

For the Filling:
- 1 to 1½ cups cooked leftover salmon (flaked) or any protein of choice
- 1 avocado, sliced or mashed
- 1 cup cooked and cooled sushi rice or brown rice (seasoned with a splash of rice vinegar if you like)
- ½ cucumber, julienned
- 1 small carrot, julienned
- 2 tbsp plain Greek yoghurt or kewpie (optional, for creaminess)
- 1 tsp sriracha or chilli flakes (optional)

To Garnish:
- Sesame seeds
- Spring onion, sliced
- Pickled ginger (optional)
- Coriander or microgreens (optional)

Instructions:

1. Make the Taco Shells
- Preheat air fryer to 180°C (350°F).
- Lightly spray both sides of each nori sheet with olive oil. Brush with sesame oil and tamari if using.
- Fold each sheet gently and cut corners to create a rounded edge. Create a taco shape with foil to hold the shape.
- Air fry 2 at a time for about **3–4 minutes** until crisp – watch closely to prevent burning.
- Let cool and harden in taco shape.

2. Assemble the Sushi Tacos:
- Add a layer of rice inside each nori taco shell.
- Top with flaked salmon.
- Add cucumber, carrot, avocado, and any creamy element like yoghurt or a tiny bit of mayo or sriracha for heat.
- Sprinkle with sesame seeds and garnish with spring onion or herbs.

Tips:
- Want it low-carb? Swap rice for shredded lettuce or cauliflower rice.
- For extra crunch, add a few crushed seaweed snacks or roasted edamame on top.
- These are best eaten fresh while the shells are crisp!

#sushitaco #recipe #yum #healthyfood #healthyrecipes #nutrition #nutritious #food

Diet and wellness culture are getting meshed into one.

They are not the same ⚠️⛔️

Diet culture is mostly unhealthy. It has nothing to do with health and well-being. It’s all about achieving ultimate thinness. It views being skinny as ideal and larger as bad.

The truth is skinny people can be unhealthy, and larger people can be healthy.

Whilst obesity is a risk factor for many health conditions. The extremities of achieving thinness can have different but equally detrimental effects on health as well.

With restricted diets, you are essentially limiting the number of vital vitamins and nutrients that your body needs.

Important reminder - once food is broken down by the body, it becomes a messenger for the body to function.

Food is the building block for organs, neurotransmitters, and hormones, it plays a role in inflammation and so much more.

It is a hard mindset to shift as we have been brainwashed that health is thinness however our body is complex and intelligent. It is more than what it looks like.

Better health goals and good indicators of health that we should be prioritising over thinness include 👇🏻

* Good energy levels
* Stable, optimal mood
* Healthy metabolic markers (like blood sugar, cholesterol, blood pressure)
* Sleeping well
* Regular, healthy bowel movements
* Strong hair and nails
* Regular menstrual cycles
* A resilient immune system

True health is about how your body functions, not just how it looks.

Above all, health will look different on everybody. This is because genetics influences bone structure, body size, shape, and weight distribution.

We are all different and that is a beautiful thing ❤️

If you would like help with weight, that is ok. It’s best to seek a professional who can ensure you are hitting your target weight in a sustainable, realistic and healthy way 👏🏻
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#weight #weightloss #dietculture #dietfood #nutrition #eatwellfeelwell #eatwellfeelgood #food #healthy #orthorexia #nourishyourbody #nourishing #eatforhealth #balancednutrition #healthylifestyle #healthtips #healthiswealth

Even as someone who loves cooking, I can’t always be bothered 😅 That’s why I keep a few meals prepped in the freezer for those lazy days.

Today, I was so grateful to have this staple chicken vegetable soup on hand. I dressed it up with crunchy croutons and a generous sprinkle of Parmigiano Reggiano, and just like that—a delicious nutritious meal ready in under 10 minutes ⏱️

Batch cooking doesn’t always mean setting aside time for a big meal prep. It can be as simple as making extra portions and storing leftovers in the freezer ❄️

By having meals to go in the freezer you will save time, reduce food waste, and stay on track with your nutrition goals. Plus, having something wholesome to reach for helps curb the temptation for last-minute takeout 👏🏻
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#soup #chickenvegetablesoup #nutrition #nutritionistaustralia #nutritionandfitness #batchcooking #nutritips #food #yum #health #healthychoices #foodie #healthylunch

Thanks to modern farming, we can often enjoy most fruits and vegetables year-round, but here are 4 reasons to choose seasonal produce when you can👇🏻

1. Seasonal foods are at their peak nutritional value, meaning more vitamins and minerals in every bite.

2. They’re often more affordable, making it easier to stick to healthy eating without breaking the bank.

3. Most importantly, they taste SO much better when they’re fresh and ripe.

4. Eating seasonally helps you naturally add variety to your diet, giving you a wider range of nutrients throughout the year.

*Pictured is a peach and halloumi salad made with an orange and honey vinaigrette 😋

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#fruit #vegtables #seasonaleating #eattherainbow🌈 #salad #seasonalfood #delicious #nutrition

Flavours of Spain 🇪🇸

Watch how quickly my partner and I whip up this simple, delicious gazpacho! 😋

Gazpacho is a cold soup from Spain, and I fell in love with this dish during my travels there.

It’s perfect for a hot summer’s day 👌🏼 and although summer is officially over here in Sydney, the temperature this weekend says otherwise! 🥵 ☀️

Ripe sweet tomatoes are KEY to making this dish taste amazing 🍅

Gazpacho Recipe 👇🏻
Serves two

- 500g ripe tomatoes
- ½ cucumber
- ½ capsicum
- 2 garlic cloves
- Sherry vinegar to taste
- Olive oil
- Salt to taste

The amount of vinegar can vary, so don’t be shy. Taste and adjust to balance the flavours.

Method:

1. Coarsely chop the vegetables.
2. Blend, blend, blend!
3. Typically, it’s strained, but I like to keep the texture for all the goodness aka fibre, vitamins, and minerals.
4. Chill for minimum 2 hours or overnight.

When serving, top with extra tomato, cucumber, herbs some extra olive oil or my favourite—garlic croutons 😋

#FlavoursOfSpain #Gazpacho #FreshAndSimple #Healthy #Nutritionist #NutritionTips #Yum #Food

I understand your struggle 👇🏻

As someone with autoimmune conditions and weight challenges, I know firsthand how frustrating it can be to feel like you’re doing everything right but still not seeing results. Now, approaching 40, I’m feeling my best and it’s all because I followed proven strategies. I’m here to help you do the same.

Qualified and evidence-based 👇🏻

With a Bachelor of Health Science in Nutrition, I focus on evidence-based advice you can rely on. I know nutrition can feel overwhelming with all the mixed messages online, but I’m here to simplify the science and give you practical guidance that fits your lifestyle.

Real-life results 👇🏻

I work with real people who face everyday struggles, just like you. While learning from online stories can be inspiring, my approach is personalised, focusing on tailored plans that meet your specific needs. This is where true, lasting results happen.

Ready to begin your journey to better health? Let’s talk!

You can find me at @nextpractice_sydneycbd, offering both in-clinic and Telehealth appointments.

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#Nutrition #Health #healthyeating #healthyliving #nutritionist #sydney #nutritips #nutritional #healthcare

Fresh vs. Frozen Fruits and Vegetables: Which is Healthier?

Here’s what you need to know! 👇🏻

Fresh Produce
Fresh fruits and vegetables are best enjoyed when locally sourced and in season, offering excellent taste and texture. They’re perfect for salads, raw snacks, and meals that require minimal cooking. However, fresh produce should be consumed quickly, as its nutrient content can degrade over time.

Frozen Produce
Frozen fruits and veggies are picked at peak ripeness and flash-frozen to preserve their nutrients. They have a longer shelf life, reduce food waste, and are often more affordable. Frozen produce is especially helpful in recipes like soups, stews, smoothies, or casseroles, where texture isn’t as critical.

While some nutrients, like vitamin C, may be slightly reduced during freezing, frozen produce remains a good source of fiber and essential vitamins.

When choosing frozen produce, be mindful of any added salt, sauces, or seasonings, which can impact both the nutritional value and your health. Always check labels to ensure you’re picking plain options without unnecessary additives.

The good news is, both are healthy! 🙌🏻

The key is to choose what works best for your lifestyle, budget, and meal prep. Whether fresh or frozen, the most important thing is to include a variety of fruits and veggies in your diet daily 🍑🥬🌶️🥕🍌🍆🫐🍓🫑
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#nutrition #vegetables #fruit #fresh #frozen #nutritiontips #health #healthychoices #healthyeating #eathealthyfood #eattherainbow

About 30% of your weight loss comes from your activity levels, and 70% from your nutrition.

But 100% of your success will come from long-term consistency with both 👏🏻

When it comes to nutrition, focus on these 5 key things to get real results:

1. Don’t just focus on calories OR food quality - both matter.

2. Aim for appropriate calories: Not too high, not too low, for your goals.

3. Consume adequate protein: Essential for muscle maintenance and satiety.

4. Get enough fibre: It supports digestion, keeps you full, and promotes overall health.

5. Eat mostly nutritious foods, but allow flexibility for your fun foods - yes, chocolate or ice cream can be part of a healthy diet that gets results. Balance is key!
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#WeightLossTips #BalancedNutrition #ConsistencyIsKey #HealthyEatingHabits #ProteinPower #FiberForHealth #SustainableWeightLoss #FitnessAndNutrition

Making the most of fig season 😋 I’ve enjoyed them as a sweet treat with cottage cheese on sourdough, topped with a drizzle of honey. Full of fibre and nutrients, figs can also be added to salads, smoothies, or yogurt. Simple, delicious, and packed full of goodness 🤍
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#Figs #seasonalfood #Fruit #balancedmeals #Nutrition #NutritionTips #Yum #Health

Consistency is about showing up, no matter the circumstances, and focusing on small, repeated actions 🏃‍♀️🥗 😴 ⛹🏻‍♀️

These small habits gradually reshape your health and mindset, leading to lasting, meaningful results 🤜🏻

Sometimes, without even realising it, small mindless choices throughout the day can stall your weight loss progress.

All of the above adds up to 920 extra calories! 😳

It’s easy to consume these foods on top of your daily meals and energy needs without noticing.

To put this into perspective, a typical calorie deficit (which is essential for fat loss) is around 300-500 calories per day.

These small extras alone could be enough to cancel out or even reverse your progress 😖

But being mindful of your nutritional choices doesn’t mean eliminating these foods all together, you can still enjoy them! The key is building awareness and making small adjustments where needed.
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#Nutritionist #WeightLossSupport #MindfulEating #HealthyHabits #FatLossTips #CalorieAwareness #HealthCoach #SustainableWeightLoss #WellnessJourney #NutritionMatters #HealthyLifestyle #BalancedEating #FoodAwareness #SmartNutrition #SydneyNutritionist #HolisticHealth #FitnessAndNutrition #HealthyChoices #WomenWhoLift #WellnessCoach

Frozen fruit just hits different on a hot summer day, doesn’t it? 🍌🥭

This half-banana, half-mango blend is the perfect way to cool down and satisfy your sweet tooth 😋

Simply blend frozen fruit like bananas, berries, or mangoes for a creamy, dairy-free treat that’s both delicious and nutritious. Want to make it even sweeter? Add a splash of vanilla extract or a drizzle of honey 🍯
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#Fruit #Dessert #Healthy #Refressing #Yum #Mango #banana #SummerFruit #Summer #HealthyDessert #NiceCream

Seafood is packed with essential omega-3s. The Australian Dietary Guidelines recommend enjoying seafood 2–3 times per week to ensure you’re getting enough of these beneficial fats.

What are omega-3s? 👇🏻

Omega-3 fatty acids are a type of healthy fat essential for our overall health.

In nutrition, the term essential means that a nutrient is necessary for normal body function but cannot be produced by the body in sufficient amounts, if at all. Therefore, it must be obtained through the diet.

There are three main types: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). While ALA can be found in plant-based sources (Flax, chia seeds), EPA and DHA are primarily found in seafood like salmon, mackerel, and sardines.

Seafood, rich in EPA and DHA, is a superior source because it provides these omega-3s in a direct, ready-to-use form compared to plant-based sources like ALA, which must be converted by the body.

Why do we need omega-3s? 👇🏻

Heart health: Omega-3s help lower blood pressure, reduce triglycerides, and protect against heart disease.

Brain function: They support cognitive health and may reduce the risk of conditions like Alzheimer’s.

Reduced inflammation: Omega-3s can help manage chronic inflammation, easing conditions like arthritis.

Mood and mental health: Studies suggest omega-3s improve mood and reduce anxiety or depression symptoms.
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#Omega3s #Seafood #HealthyFats #Nutrition #HeartHealth #BrainHealth

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