Riverland Balanced Nutrition

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Riverland Balanced Nutrition

Felicity is an Accredited Practicing Dietitian and Riverland local with over 15 years experience. Servicing all clients and conditions.

We specialise in nutrition for fertility, pregnancy, menopause and hormone related conditions.

31/01/2026

Renmark appointment just opened up.

We’ve had a cancellation for 11:30am Tuesday 3rd Feb in our Renmark clinic.

Our next Renmark availability after this isn’t until April, so if you’ve been meaning to book in, this is a good chance to be seen sooner.

Appointments tend to fill quickly when a last-minute spot appears. You can book online via our website (link in bio) or send us a message and we’ll help you secure it.

30/01/2026

Creamy Chicken Sandwich (High-Protein & Properly Filling)

This is my version of the viral chicken sandwich doing the rounds. Balanced so it actually keeps you full, supports steady energy, supportive of fat loss, and still tastes amazing.

Creamy, crunchy, a little sweet, a little savoury… and very lunchbox friendly.

Serves 1

Ingredients
• 2 slices wholegrain bread
• 100 g cooked chicken breast, shredded or chopped
• 4 almonds, roughly chopped
• ¼ Granny Smith apple or 1 celery stalk, finely diced
• ½ cup baby spinach

Creamy high-protein dressing
• ¼ cup high-protein Greek yoghurt (I use Chobani Light Greek)
• 1 tsp Dijon mustard
• 1 tsp lemon juice or apple cider vinegar
• ¼ tsp garlic powder
• ¼ tsp onion powder
• Salt and pepper to taste

Method
1. In a bowl, mix yoghurt, mustard, lemon juice, garlic powder, onion powder, salt and pepper.
2. Add chicken, apple or celery, and chopped almonds. Stir until creamy and well combined.
3. Spread the creamy chicken mixture onto a slice of bread, top with spinach, then top with the second slice of bread.
4. Enjoy.

Make-Ahead Tip

This recipe doubles or triples beautifully. Just scale up the ingredients and store the creamy chicken filling in an airtight glass container in the fridge. It keeps well for up to 3 days.

When ready to eat, simply assemble your sandwich fresh so the bread stays soft and the spinach doesn’t wilt. Perfect for easy, high-protein lunches during busy weeks.

Nutrition Per Serve
45 g protein | 8 g fibre | ~430 calories

A simple upgrade to a trending recipe that turns it into a satisfying, blood-sugar-friendly meal, that is supportive of fat loss.

20/01/2026

In the First Term, Familiar Food Is a Feature, Not a Failure

Starting school or kindy comes with a lot of change for kids.

New environment.
New routines.
New expectations.
New people.

That’s a big adjustment, even for confident children.

When everything else is new, the lunchbox is one place we can keep things predictable.

This is not the time to:
• introduce brand new foods
• push strong non-preferred foods
• experiment with lots of novelty

For many children, unfamiliar food on top of an unfamiliar day increases overwhelm, not intake.

Some kids thrive on change.
Many thrive on repetition.

It is completely okay if your child eats the same sandwich filling every day for weeks because they enjoy it and know what to expect.

What helps in the early weeks:
• Keep lunchboxes simple and familiar
• Show your child their lunchbox before school so they know what’s coming
• Include them in small choices, for example:
- strawberries or apple for fruit time
- vegemite or honey in their sandwich

This builds a sense of control without turning the lunchbox into a negotiation.

This isn’t a free pass to live on snack foods.
It’s about timing.

Save the more challenging or less-preferred foods for home, where your child feels safe, relaxed, and has your support. At least in the beginning.

As school becomes familiar, food usually follows.

Predictability first.
Variety later.

19/01/2026

One of the biggest reasons food comes home untouched has nothing to do with fussy eating, nutrition, or your child being “distracted”.

They literally can’t open it.

Lunchboxes, snap-lock lids, yoghurt pouches, muesli bars, stringer cheese, zip-lock bags. These all require skills your child may not magically possess just because they're now starting school or kindy.

What helps:

Practice opening the lunchbox they’ll actually use at school

Practice opening foods you plan to pack in their lunchbox at home. This includes foods like yoghurt lids, cheese sticks, muesli bars, drink bottles.

If they struggle, start packets slightly or take food out of the packets altogether.

At school, there’s limited time and teachers are helping a lot of kids. Some children may also find asking for help difficult as they adjust to their new learning environment. If opening food feels hard or stressful, many kids just… don’t eat it.

This is not a parenting failure. It’s a skills gap. And skills can be practiced.

Start here before you overhaul the food itself.

I'd love to hear what you're practicing this week. Let me know in the comments.

13/01/2026

So many of us are trying to improve our gut health, and I’m here to tell you that some of our common everyday foods are the ones that can make the biggest difference. You probably don’t need the expensive ‘gut health supplement’ but you do need to know about resistant starch. Trust me, it’s a game changer.

So… what is resistant starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine. Instead of being broken down for energy straight away, it travels to the large intestine where it feeds your gut bacteria.

Think of it as fibre’s underrated cousin.

How does resistant starch form?
There are a few types, but the one we talk about most in real-life eating is formed when:
• Starchy foods are cooked, then cooled

This cooling process changes the structure of the starch, making it harder for your body to digest (in a good way).

The cool part? Reheating doesn’t undo this completely, some resistant starch sticks around.

Common food sources
You’ll find resistant starch in foods like:
• Cooked then cooled potatoes (hello potato salad)
• Cooked then cooled rice or pasta
• Green or slightly underripe bananas
• Lentils, chickpeas and beans

Why does your gut care?
Resistant starch acts as a prebiotic, meaning it feeds beneficial gut bacteria. When those bacteria ferment it, they produce short-chain fatty acids (like butyrate), which are linked to:
• Improved gut lining health
• Better bowel regularity
• Reduced gut inflammation
• Improved insulin sensitivity and blood glucose control
• Immune system benefits

In other words: it’s not just about digestion, it has whole-body benefits.

Bottom line:
That humble potato salad at your BBQ? It might be doing more for your gut than you think.

⬇️ Next up: my gut-loving potato salad recipe that makes the most of resistant starch (and actually tastes good).

09/01/2026

Meet Georgette, our administration superstar and the glue that holds me (Felicity) together at Riverland Balanced Nutrition. She works hard in the background and has been with us for a while, so I thought it was time to reintroduce her to you all. Over to Georgette...

Hi, I’m Georgette, Administration Assistant at Riverland Balanced Nutrition. I help the team with appointment bookings and admin, making sure everything runs smoothly so you feel supported from the moment you get in touch.

I’m currently studying my Master of Dietetics at Deakin University, working towards becoming an Accredited Practising Dietitian.

Outside of work and study, you’ll usually find me at pilates, baking, reading, or out on walks with my cheeky dog, Spritzy.

I look forward to chatting with you over the phone or email!

Georgette

07/01/2026

My nutrition predictions for 2026

Ultra-processed foods will start losing their shine.
People are clocking the marketing tricks. “High protein”, “gut friendly”, “natural flavours” on foods that barely qualify as food. The label-reading era is here.

Fibre will replace protein as the next big health trend.
Not fibre sprinkled into ultra-processed products to hit macro targets. Real fibre, from real food. Vegetables, fruit, legumes, wholegrains, nuts and seeds. The unsexy stuff that actually improves gut health, blood sugar control and long-term health.

Simple food will make a comeback.
Less TikTok recipes. More meals that look like what our parents and grandparents cooked. Cooking won’t be about being impressive. It’ll be about affordability, fewer additives, and knowing what you’re feeding yourself and your family.

Not aesthetic trends.
Necessary ones.

And frankly, that’s a shift I’m very happy to see.

04/01/2026

Most people don’t realise that a big part of my job happens outside the clinic.

As an Accredited Practising Dietitian, I’m required by Dietitians Australia to complete a minimum of 30 hours of Continuous Professional Development every year. That’s formal learning to maintain registration and clinical standards.

This isn’t optional.
It’s usually self-funded, often done early mornings, evenings or weekends, and it’s ongoing for our entire careers.

Why does this matter?

Nutrition science doesn’t stand still.
Guidelines change.
New research emerges.
Old ideas get challenged (or quietly retired).

Keeping up with the evidence means I can:
• provide advice that reflects current science
• adapt care as best practice evolves
• offer clients the safest, most effective support possible

This is one of the key differences between regulated dietitians and non-regulated nutrition providers, who don’t always have these education or registration requirements.

At heart, dietitians are scientists with a lifelong love of learning.
CPD is how that learning turns into better care for you.

dietitiansaus

24/12/2025

As 2025 comes to a close, I’ve been reflecting on what an incredible year it’s been. I feel so grateful for the opportunity to work with over 600 clients this year. People who trust me to support them in taking meaningful steps towards better health. Whether it’s managing PCOS, supporting fertility, improving gut health, or working towards weight management, every client’s journey has been a privilege to be part of.

I’m constantly inspired by the dedication, resilience, and openness of the people I work with. Every win, every milestone, and every success story reminds me why I love what I do.

I also want to extend my thanks to the GPs, specialists, and allied health professionals who collaborate with me. Your trust and partnership make it possible to provide the best care for our community, and I’m grateful for your support.

I hope this Christmas season brings you joy, rest, and time with the people who matter most. Here’s to a 2026 filled with health & happiness.

Felicity

03/12/2025

Same delicious muffins… just a little smarter. This updated version includes extra fibre and healthy fats, with a lighter touch on the sugar.

Wholesome Banana Choc Chip Muffins (Updated Version)
Makes 12 muffins

Ingredients

2–3 ripe bananas, mashed
1/3 cup sugar
100 ml olive oil
1 egg
1/2 cup milk
1/3 cup ground flaxseed
2 tsp baking powder
1 tsp bicarbonate soda
1/4 tsp salt
1.5 cups wholemeal flour
1/3 cup choc chips

Method

1. Mash bananas and sugar together in a bowl.
2. Add oil, egg, and milk, and mix well.
3. Stir in the wholemeal flour, flaxseed, baking powder, bicarbonate soda, and salt until just combined.
4. Fold through the choc chips.
5. Spoon into a muffin tin and bake at 180°C (fan-forced) for 15–20 minutes, or until golden and cooked through.

Tip: These freeze beautifully and make great lunchbox or after-school snacks.

15/11/2025

Ever feel like you’re always “starting again on Monday”? You’re strict all week, holding everything together with willpower… then the weekend rolls around. Lunch gets skipped because you’re busy, the snacking starts because you’re starving, drinks with friends sound harmless, and suddenly you’re ordering takeaway because there was zero plan for dinner.

And of course that little voice pops up: “I’ve been so good all week… I deserve this.”

The problem is that this all-or-nothing pattern messes with your appetite cues, evokes a guilt cycle, and leaves you chasing cravings all weekend. By Monday, you feel like you’ve undone all your hard work. And the cycle starts again.

Having a loose plan for the weekend stops that domino effect. It doesn’t mean dieting through Saturday and Sunday. It just means you’re not relying on willpower alone or falling into the “earn it, then reset” cycle.

Understanding why this happens is the first step to breaking out of the Monday reset loop for good.

If this hits home, it might be time for a different approach. I can help you build something steadier than willpower, that fits into your lifestyle and breaks this unhelpful cycle.

Address

39 East Terrace
Loxton, SA
5333

Telephone

+61448917129

Website

http://www.riverlandbalancednutrition.com.au/

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