Riverland Balanced Nutrition

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.

10/11/2025

90 seconds is all it takes to see what your body is really made of! đź’Ş

Muscle, fat, belly fat, hydration, even cellular health, all in one InBody scan. Track your progress and make smarter health choices.
DM to book your scan!

Have we forgotten the point of kids’ snacks?Somewhere between yoghurt pouches, puffed air snacks and “energy” bars, we l...
09/11/2025

Have we forgotten the point of kids’ snacks?

Somewhere between yoghurt pouches, puffed air snacks and “energy” bars, we lost sight of what snacks are actually for.

Snacks were meant to refuel. To give kids long-lasting brain fuel, help them focus, and keep them full for a few hours.

But most kids’ snacks today are ultra-processed, low in fibre and healthy fats, and seriously lacking the filling factor. The result? Kids eat two or three “snack foods” just to feel full, are hungry again an hour later, and we end up spending more on food that doesn’t actually satisfy them.

Yes, protein matters, but most kids easily meet their needs. What’s often missing is fibre and real food, the kind that slows digestion and keeps their energy steady.

A good snack should look more like a mini meal than a treat. Think:
🍎 Apple slices + peanut butter
🧀 Cheese + wholegrain crackers + fruit
🥚 Boiled egg + veggie sticks

Small changes. Big difference in energy, focus, fullness, and the grocery bill.

Most people don’t realise how much their weekend habits shape their weight loss progress.From Monday to Friday the struc...
08/11/2025

Most people don’t realise how much their weekend habits shape their weight loss progress.

From Monday to Friday the structure is there: planned meals, work routines, regular eating times. Then Saturday arrives and suddenly:
• less routine
• skipped meals
• extra snacks and grazing
• more takeaways & eating out
• a few more drinks than planned

It’s only two days, but two days every week is 104 days a year. That’s a lot of time to undo the effort you put in during the week.

This isn’t about becoming the “fun police.” You can still enjoy meals out, social events, and a few favourites. The key is being intentional rather than giving the whole weekend a free-for-all pass.

Pick what matters to you:
✨ choose where you want to indulge
✨ keep some routine in place
✨ stay consistent with the basics (protein, something green, regular meals, hydration)

Weekends count. Not perfectly… just consistently.

Yesterday I drove the kids to Adelaide for a medical appointment.Long day. Big costs. Tight schedule.The perfect scenari...
06/11/2025

Yesterday I drove the kids to Adelaide for a medical appointment.

Long day. Big costs. Tight schedule.

The perfect scenario for rolling into Maccas and calling it “lunch.”

So before we left, I packed all of us a lunchbox… including mine.

And as we sat in a random carpark eating sandwiches, veggie sticks and yoghurt, I realised something I see every single week in clinic:

Women pack lunches for everyone but themselves.

Kids’ lunches? Done.
Snacks for the backseat? Sorted.
Some of you even pack your husband’s lunch.

But your own? Nothing. Then you’re starving, grabbing drive-thru, eating something that doesn’t even taste good, and feeling annoyed at yourself.

If you want to feel healthier, more in control, or lose weight, this matters.

You are allowed to be part of the plan.

So here’s your reminder:
Pack your own bloody lunchbox too.

Small habits add up.
And you’re worth the same effort you give everyone else.

BBQ season is here, and “salad” suddenly means a lot of things.A common theme I see in clinic is that many people feel t...
05/11/2025

BBQ season is here, and “salad” suddenly means a lot of things.

A common theme I see in clinic is that many people feel they’re eating plenty of salad over spring/summer… but when we break it down, it’s usually:
âś… Potato salad
âś… Pasta salad
âś… Rice salad

These foods can absolutely be part of a balanced meal. They provide satisfaction, energy, and can pair beautifully with protein.

The only issue? They don’t count as vegetables in the way most people assume.

With around 95% of Australians not meeting the recommended vegetable intake, a BBQ plate built mostly from carb-based salads leaves very little room for the colourful, non-starchy vegetables that support fibre, gut health, metabolism, and disease prevention.

This season, aim to balance your plate:
âś” Lean protein
âś” Your favourite carb salad or wholegrain bread
✔ Plus a generous serve of colourful salad or veggies. Think lettuce, tomato, cucumber, capsicum, coleslaw, broccoli, green beans, beetroot, carrot… whatever you enjoy and will actually eat.

It’s not about removing the foods you love.
It’s about adding the foods your body genuinely benefits from.

Small habit shift. Big long-term impact.

Evening Telehealth Appointments Available this week. Our in-person clinics are almost fully booked until Christmas, but ...
02/11/2025

Evening Telehealth Appointments Available this week.

Our in-person clinics are almost fully booked until Christmas, but you can still access support via Telehealth, from the comfort of home.

Appointments available this Tuesday 4th November at 6:15pm and 7:30pm, with evening Telehealth spots open most weeks leading up to Christmas.

Perfect for busy schedules, rural clients, or anyone who prefers to skip the drive.

Book online or send a message to secure your spot.

Looking beyond the number on the scales gives you real insight into your health.Our InBody body composition scan measure...
25/10/2025

Looking beyond the number on the scales gives you real insight into your health.

Our InBody body composition scan measures:
đź’Ş Muscle mass
⚖️ Body fat percentage
đź’§ Fluid balance
…and more.

It’s an invaluable tool for setting goals, tracking progress, and tailoring your nutrition or fitness plan.

👉 Limited appointments available Monday. Message or book online to secure your spot!

As a busy working mum, I will always prefer to do my grocery shopping online rather than in-store.Here’s why 👇• I can me...
28/09/2025

As a busy working mum, I will always prefer to do my grocery shopping online rather than in-store.

Here’s why 👇
• I can meal plan at home while checking my pantry, fridge, and freezer so I know exactly what I need. No more guessing or doubling up.
• It saves time and energy (two things I never seem to have enough of).
• Most importantly: I don’t have to take my kids into the supermarket.

Now, I know some people say kids need to learn how to behave in adult environments like the supermarket. And sure, I agree discipline and boundaries are important. But let’s be honest, parenting today looks very different than it did for our parents.

We’re constantly navigating requests for YouTube, Netflix, iPads, and every form of on-demand entertainment. The “nos” are constant. The food marketing giants are also working AGAINST us. So when it comes to saying no to every lolly, chocolate, or brightly coloured cereal in the supermarket aisles… most days I just don’t have the energy to fight that battle too.

So yes, my kids are learning boundaries, but I get to choose where I draw the line for my own sanity. I still take them for the odd top-up shop or on the days I’m unprepared, so they’re definitely learning supermarket etiquette. But when it comes to the big shop, my preference will always be online. Who’s agrees?

✨ NEWSFLASH ✨So often we tell ourselves “I just need more willpower.”But the truth is… discipline will only get you so f...
15/09/2025

✨ NEWSFLASH ✨

So often we tell ourselves “I just need more willpower.”
But the truth is… discipline will only get you so far.
What you really need is a clear plan.

Here’s the difference:

đź‘Ž Winging it
• Skips breakfast because mornings are hectic → feels ravenous mid-morning → grabs a muffin and large latte.
• Tries to “eat healthy” for dinner but has nothing prepped → ends up ordering takeaway.

đź‘Ť Having a plan
• Has quick go-to breakfasts ready (e.g. overnight oats, smoothie) → starts the day feeling full and in control.
• Meal prepped a simple dinner on Sunday → heats it up after work, no decision-fatigue or late-night takeaway.

See the difference?
It’s not about being “more disciplined”, it’s about removing the guesswork so your choices become easier.

If you’ve got a weight loss goal, the best thing you can do for yourself is plan ahead, even just one or two steps at a time.

If you’ve found yourself lost in Google searches about “fertility foods”… you’re not alone.But here’s the thing: your fe...
15/09/2025

If you’ve found yourself lost in Google searches about “fertility foods”… you’re not alone.

But here’s the thing: your fertility journey deserves more than generic lists and quick fixes.

✨ What works for one person may not be what your body needs.
✨ Nutrition for fertility is about the whole picture. Hormones, cycle health, energy, and lifestyle.
✨ The fastest way to clarity is with an expert assessment and a personalised plan.

Stop scrolling. Start personalising.

👉 Book your fertility nutrition consult today, link in bio.

Address

39 East Terrace
Loxton, SA
5333

Telephone

+61448917129

Website

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