A to Zinc

A to Zinc Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from A to Zinc, Nutritionist, Mudgee, .

Clinical Nutritionist & Registered Nurse | Founder of A to Zinc Nutrition | Helping Australians achieve whole‑person health with evidence‑based, client‑centred care.

20/02/2026

A quick update for anyone planning ahead. My first day back in clinic is 20th March. 10:45am and 1pm appointments still available. DM for bookings 💚

A common theme in clinic this week was low dietary fibre intake.Most people are sitting around 10–15 g per day, well bel...
19/02/2026

A common theme in clinic this week was low dietary fibre intake.
Most people are sitting around 10–15 g per day, well below what the body actually needs to thrive.

Here’s what the RDI for fibre looks like across age groups:

Children 4–8 yrs: ~18 g/day
Girls 9–13 yrs: ~20 g/day
Boys 9–13 yrs: ~24 g/day
Women: ~25 g/day
Men: ~30 g/day
Pregnancy: ~28 g/day
Breastfeeding: ~30 g/day
And the benefits are worth leaning into:

Supports healthy bowel motility
Helps regulate blood glucose
Lowers cholesterol
Improves satiety and reduces grazing
Nourishes the gut microbiome
Supports hormone metabolism
Small, consistent changes add up. Think adding a piece of fruit, swapping to a higher fibre cereal, or including legumes a few times a week. Your gut, energy and hormones will thank you.

Meet the GALT: your gut’s immune headquarters. It’s constantly scanning, learning and protecting you. But it needs the r...
13/02/2026

Meet the GALT: your gut’s immune headquarters. It’s constantly scanning, learning and protecting you. But it needs the right environment to thrive!

11/02/2026

🍅What’s arrived this week from plenty of rainbow goodness. I will probably have to do a fruit top up as there’s not quite enough for the kids, so maybe next week I will add an extra fruit box to the order. Considering it’s all organic fruit & veg, grass fed meat, it’s not bad value delivered straight to my front door. Delivery man even shut the gate to keep the chooks in 🐓 🌈

10/02/2026

“Today’s gourmet creation: ‘I haven’t had time to get groceries’ Bircher muesli 🥣 Grated apple, Greek yogurt, gluten-free oats, cinnamons , chia seeds, and a topping of walnuts, goji berries, and pumpkin seeds.

10/02/2026

One spot available tomorrow - 1:30pm face-to-face @ Gulgong Medical Centre or via Telehealth. DM me or book via website 💚

02/02/2026

A quick reminder that I’ll be offering face-to-face consults at Mudgee Physio this Friday. If You’ve been wanting an in-person appointment, this is a good week to book in! Limited spots available 💚

Tomatoes do more than add color to your plate… They’re rich in lycopene, an antioxidant that supports heart health and r...
01/02/2026

Tomatoes do more than add color to your plate… They’re rich in lycopene, an antioxidant that supports heart health and reduces inflammation. Here’s a tip: cooking tomatoes makes their nutrients more bioavailable . Try slow-cooked sauces, roasted tomatoes, or a simple passata – your body will thank you. Tonight’s dinner? Red lentil pasta with tomato, chilli, and herbs 🍅

Back to school today means back to lunchboxes! Think simple, colourful, and balanced: a protein to keep them full, a fib...
29/01/2026

Back to school today means back to lunchboxes!
Think simple, colourful, and balanced: a protein to keep them full, a fibre‑rich carb for steady energy, and a pop of fruit or veg for vitamins and crunch.

If the morning feels rushed, don’t overthink it. A wrap with chicken or egg, a Greek yogurt pouch, a handful of veggie sticks, and a piece of fruit is more than enough to fuel focus, play, and learning. Small, consistent choices add up beautifully over the term.

You’ve got this!

Balanced Mains

-Mini wholemeal wraps with chicken or turkey, cheese, and grated carrot
-Legume pasta salad with pesto, peas, and shredded roast chicken (legume based pastas are gluten free!)
-Mini frittata muffins (zucchini, corn, cheese)
-Wholemeal sandwich with egg + mayo + lettuce
-Rice paper rolls with chicken or tofu + cucumber + carrot
-Homemade sausage rolls using mince + grated veggies
-Quesadilla triangles with beans + cheese
-Sushi with tuna + avocado
-Leftover roast chicken drumsticks + veggie sticks
-Veggie-packed savoury muffins (cheese, corn, spinach)

Sides That Actually Get Eaten

-Fruit kebabs (berries, melon, grapes, kiwi)
-Apple slices with sunflower butter
-Mandarin segments (easy peel, low mess)
-Mini banana muffins
-Cucumber + carrot sticks with hummus
-Cherry tomatoes with bocconcini
-Corn cob rounds
-Edamame beans (great protein + fibre)
-Greek yoghurt pouch
-Trail mix (pumpkin seeds, sunflower seeds, a few sultanas and choc chips)
- Rice cakes with cottage cheese or guacamole
-Tinned tuna and rice crackers

Options are designed to be nut‑free adaptable for school policies & many items can be batch‑prepped on Sundays to reduce weekday stress.

Sick of serving Dino nuggets on repeat? Sometimes picky eating is more than a phase. Low zinc can dull taste, shrin...
26/01/2026

Sick of serving Dino nuggets on repeat? Sometimes picky eating is more than a phase. Low zinc can dull taste, shrink appetite and make your little one crave only beige, crunchy foods. HTMA helps clinicians see what’s really going on underneath so we can support calmer, happier mealtimes for families 💚

Your HPA axis is working overtime during perimenopause. A little nutrition support can go a long way 💚
19/01/2026

Your HPA axis is working overtime during perimenopause. A little nutrition support can go a long way 💚

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Mudgee

2850

Opening Hours

Tuesday 09:00 - 17:30
Wednesday 09:00 - 17:30
Friday 09:00 - 17:30

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