Ingrained Nutrition

Ingrained Nutrition Medicare Care Plans, Private Health Fund Rebates, DVA & NDIS Accepted.

Our team of Accredited Practising Dietitians have over 40 years combined experience specialising in eating and feeding disorders, weight mgt (fat loss and malnutrition), NDIS Adults & Children (disabilities) gut issues, chronic health issues and families.

⚖️ Why your weight changes (even when your diet hasn’t) ⚖️ If the number on the scale seems to shift overnight, don’t pa...
28/11/2025

⚖️ Why your weight changes (even when your diet hasn’t)

⚖️ If the number on the scale seems to shift overnight, don’t panic. Weight is influenced by much more than food intake:
💧 Hydration & Fluid Retention – Dehydration, salty meals, or hormonal changes can all cause water shifts.
💪 Muscle Mass – Building muscle through resistance training may increase weight, even while losing fat.
🌙 Sleep & Stress – Poor sleep or high stress can affect hormones like cortisol, impacting appetite, metabolism, and fluid balance.
🌀 Hormones – Menstrual cycle, perimenopause, and menopause all cause normal fluctuations in body weight.
🍽️ Digestion – Fibre intake, meal timing, and bowel regularity can change what the scale shows day to day.

👉 The takeaway: The scale is only one tool. Progress shows up in clothes, strength, energy, and health — not just kilos.

💧 Let’s talk hydration and electrolytes!Electrolytes are minerals — like sodium, potassium, calcium, magnesium, and chlo...
18/11/2025

💧 Let’s talk hydration and electrolytes!

Electrolytes are minerals — like sodium, potassium, calcium, magnesium, and chloride — that help your body stay balanced. They keep your muscles contracting, heart beating, and nerves firing.

Most of us need plain water to fill the majority of our hydration. However there are some key factors that most of you may not have considered. If you take medications that dispose of water, or electrolytes like potassium or sodium you may be very dehyrataed regarldess of how much you eat or drink. Diuretics such as Lasix for your heart, or Spirinolcatone for hormones (PCOS) and even laxatives. Then for us all struggling in the heat, if you are a salty sweater, or even just sweating sweating buckets in the heat or playing sport, these conditions also create changes in electrolytes and fluid balance. So is water the best option to rehydrate? No... . In these cases, rehydration solutions and even skim milk is far more hydrating then water.

🧂 When to consider electrolytes:
• Sport or movement lasting longer than 90 minutes (in heat)
• Heavy sweating (humid days, outdoor jobs, intense sport) and crusty white shirt stains
• Illness causing vomiting or diarrhoea and constipation.

🥤 What to drink/eat options:
• Meals rich in fruit or vegetables are naturally electrolyte rich (so a fruit/veg smoothie or a stir-fry or salad are great hydrators)
• Choccy Milk 250ml (keep it small unless you are recovering from sport >90mins)
• Oral rehydration solutions (like Hydralyte, VOOST, ELEMENT, SODII) can help

For personalised hydration plans, book in to see our Sports Dietitian Jack or Peta to discuss your needs.

Finding the right support for eating disorder recovery can feel overwhelming, especially when every dietitian seems the ...
14/11/2025

Finding the right support for eating disorder recovery can feel overwhelming, especially when every dietitian seems the same at first glance.

But specialist training matters. ANZAED Credentialled Dietitians complete 600 plus clinical hours, NEDC-approved training and ongoing supervision so care stays safe, evidence-based and aligned with national standards. That’s why Peta and Caitlin at Ingrained Nutrition provide expert, compassionate support backed by real experience.

You deserve a team who truly understands you, and you’re never expected to walk this journey alone.

Ready for specialist help, visit ingrainednutrition.com.au (link in bio) or send us a message to book.

🔥 Small swaps, big wins! 🔥You don’t have to overhaul your diet to make progress - sometimes it’s the sneaky sauces and d...
12/11/2025

🔥 Small swaps, big wins! 🔥
You don’t have to overhaul your diet to make progress - sometimes it’s the sneaky sauces and dressings doing the damage! Here’s how to keep the flavour and ditch the overload 👇

💡 Smart swaps that add up:
• Real mayo ➜ Light mayo (save ~70 cal per serve!)
• Thai sweet chilli ➜ Light version (10x fewer cals!)
• Tomato sauce ➜ Fresh salsa for that zesty hit
• Sriracha ➜ Tabasco Sriracha — same kick, less guilt
• Bonus: Try balsamic dressing or lemon juice 🍋 for a fresh, low-cal boost

Small tweaks, big difference over time. No restriction, just smarter choices that stick.

🌾 WAGGA — we’re coming back! 🌾🗓️ November 25th & 26th📍 Limited spots available (only 5!)If you’ve been living with type ...
12/11/2025

🌾 WAGGA — we’re coming back! 🌾
🗓️ November 25th & 26th
📍 Limited spots available (only 5!)

If you’ve been living with type 1 diabetes and wondering whether things could feel easier — you’re right, they can.

💙 You don’t have to wait until your levels are “bad enough.”
💙 You don’t have to be admitted to hospital to start an insulin pump.
💙 You don’t even need private health insurance.

As a Nurse Practitioner & Credentialed Diabetes Educator, I specialise in type 1 diabetes and technology — helping people use insulin pumps, CGMs and/or insulin alone to finally take control, without overwhelm or judgment.

✨ No matter your story or your numbers — technology can help you.

Did you know you can even do a FREE insulin pump trial without signing up to anything?
That’s right — try it first, see what it can do for you, and decide later.

👥 For anyone aged 15+ with type 1 diabetes looking to explore their options — this clinic is for you. 🎯 Personalised. Practical. Empowering. First appt BULK BILLED. Ongoing appts affordable or bulk billed!

➡️ Visit https://bit.ly/IRWagga to book now — spots will go fast!

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✨ Nutrition in Menopause ✨As oestrogen levels drop during menopause, metabolism slows and fat distribution shifts — ofte...
11/11/2025

✨ Nutrition in Menopause ✨

As oestrogen levels drop during menopause, metabolism slows and fat distribution shifts — often leading to weight changes, muscle loss, and increased risk of bone thinning.

That’s why nutrition needs also change:
🥛 Calcium & Vitamin D – higher requirements to protect bones and reduce osteoporosis risk.
💪 Protein – crucial to maintain muscle mass and support a healthy metabolism.
❤️ Omega-3 fats – support heart health and reduce inflammation.
🍊 Fibre & Phytoestrogens – aid gut health, hormone balance, and may ease symptoms like hot flushes.

The right nutrition can help manage weight, energy, and long-term health during this stage.

That’s where our specialist, Tracy, comes in. As our Weight Loss & Menopause Dietitian, she provides tailored, evidence-based strategies to support women through these changes.

👉 Book with Tracy today to feel strong, confident, and supported through menopause.

3-Ingredient Greek Yoghurt Dough 🍕No yeast, no fuss - just three everyday ingredients for a quick, high-protein base tha...
07/11/2025

3-Ingredient Greek Yoghurt Dough 🍕
No yeast, no fuss - just three everyday ingredients for a quick, high-protein base that works for pizza, scrolls, or flatbreads.

✨ You’ll need:
300 g self-raising flour
1 tsp baking powder
300 g natural Greek yoghurt

Mix, knead, roll, bake — and you’ve got yourself a golden, fluffy base in under 20 minutes.

Dietitian tip: Using Greek yoghurt adds extra protein, calcium, and a little probiotic power, keeping your meals satisfying and nourishing.

Try it for:
🍕 Pizza night
🥖 Savoury scrolls
🍯 Sweet treats with cinnamon + honey

Product Spotlight: Chobani Greek Yoghurt – The Unsung Kitchen Hero!Think Greek yoghurt is just for breakfast? Think agai...
06/11/2025

Product Spotlight: Chobani Greek Yoghurt – The Unsung Kitchen Hero!
Think Greek yoghurt is just for breakfast? Think again!

It’s one of the most versatile staples you can keep in the fridge. Here’s why we love it:
🥣 Add honey and fruit for a quick, satisfying snack
🌮 Swap it for sour cream – same creamy texture, less fat, more protein
🍕 Mix it into a 3-ingredient dough for easy pizzas, scrolls, or flatbreads

Greek yoghurt is a simple way to add protein, calcium, and probiotics to your day – supporting your gut, muscles, and bones in one spoonful.

Keep an eye on our socials for our 3-ingredient dough cheat coming soon!
Because real food should be simple, nourishing, and delicious.

🍔✨ All the flavour of your favourite burger… in a fresh, high-protein bowl!This Cheeseburger Salad Bowl is a weeknight w...
21/10/2025

🍔✨ All the flavour of your favourite burger… in a fresh, high-protein bowl!
This Cheeseburger Salad Bowl is a weeknight winner — juicy seasoned beef, crisp lettuce, pickles, and a creamy burger-style sauce that hits every craving without the heavy bun.

✅ Packed with protein
✅ Quick and easy to make
✅ Perfect for meal prep or a family-friendly dinner

Would you try this twist on a classic? 👇🍔💚

When your dietitian team makes themselves redundant 🤣😜💪I wish we’re not this good at what we do in aged care…. But look ...
13/10/2025

When your dietitian team makes themselves redundant 🤣😜💪

I wish we’re not this good at what we do in aged care…. But look proofs in the data. 📈

Our boss aged care and menu review team absolutely kicks goals. If you have a parent, grandparent or friend in aged care settings and they are struggling with eating, weight loss, disinterest in the food. Ask for the dietitian.

If it is not an ingrained dietitian - give us a call 📱

We love a cooking sesh 🧑‍🍳Our clients get the special treatment with our dietitians. We know how important is, and als...
30/09/2025

We love a cooking sesh 🧑‍🍳

Our clients get the special treatment with our dietitians. We know how important is, and also how practicality and taste, plus getting in there and contributing can make change easier.

We are not afraid to make steps for our clients a little to get them moving in the right direction.

This is how we can affect change and build skills in the process. Not only is this a fun session for clients but also means they have meals or snacks to keep eating over the week. .

If you have a dietitian that doesn’t do this, well you need to swap… 🤣💪

❤️

Our Dietitians have been busy cooking up a storm. 👩‍💻We have been working on building out our plans for you. This little...
26/09/2025

Our Dietitians have been busy cooking up a storm. 👩‍💻

We have been working on building out our plans for you. This little project has been a labour of love, but we are nearly there.

New meal plans, recipes to boot, clinical content and tailored nutrition for you. Using our dietitians favourite recipes and the meals our clients (you) are eating and wanting more of, we have made it.

These recipes will only be available to our clients as part of our Precision Nutrition program and referred clients.

We value the importance of one to one clinical advice and delivery of medicalised nutrition plans with real-world practical advice with a real human dietitian 💁🏼‍♀️.

Keen to offer more to our clients and our referral partners fad and wide.

Book in to learn more, we’ve got you.

Address

1/27-31 Forsyth Street
Wagga Wagga, NSW
2650

Opening Hours

Monday 8:30am - 5:30pm
Tuesday 8am - 6pm
Wednesday 11:30am - 6pm
Thursday 8:30am - 5:30pm
Friday 1:30pm - 6pm

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