Love-Based Diet

28/04/2026

It supports gut health, energy, blood sugar levels, and even mood, but most of us are far from meeting our daily recommended intake of it.

You guessed it, it is fibre.

In my latest blog, I share why it matters and 3 simple ways to boost your intake.

---> lovebaseddiet.au/blog

26/04/2026

If you are looking for a thoughtful Mother’s Day gift, consider something that supports her wellbeing long after the day has passed.

A Love-Based Diet Gift Card offers a practical and meaningful way to care for her health, energy, and overall balance. Whether she is managing a full schedule, navigating mid-life changes, or simply wanting to feel more nourished day to day, this is a gift designed to support her in a sustainable way.

Gift cards can be used for Appointment or within the Love-Based Diet shop.

A simple way to support her in continuing to feel her best.

---> https://lovebaseddiet.au/shop

23/04/2026

I must admit, my “cheat” mac & cheese was a little provocative. My goal was to share a simple example of how to add more fibre into our meals without reinventing the wheel.

The reason behind this is that around 80% of Australians are not meeting their daily fibre needs, sometimes under the assumption that eating more fibre means cooking completely different meals or spending a lot more time in the kitchen.

In reality, it is usually much simpler than that. The meals your family already enjoy can become significantly more nourishing with a few small, practical adjustments.

An intuitive place to start is by choosing wholegrain or wholemeal options in place of refined carbohydrates. This is one of the easiest ways to increase fibre intake, without changing the structure of your meals.

From there, it is about building on what is already familiar. Here are some ideas:

If mac and cheese is on the menu, try using a wholegrain or higher-fibre pasta and adding cauliflower into the sauce. That simple change can add roughly 6–8g of fibre per serve.

For something like pumpkin soup, stirring through about a quarter cup of red lentils per serve before cooking blends seamlessly into the texture (and colour), while contributing an additional 4–5g of fibre.

A classic meat and three veg can also work harder for you nutritionally: leaving the skin on potatoes and including vegetables like peas and carrots (skin on!) can increase the fibre content by approximately 5–7g.

And with meals like tacos or burritos, replacing half the meat with beans (such as black or kidney beans) not only stretches the meal further, but can add around 6–8g of fibre per serve.

Across a day, these small adjustments can easily help bridge the gap to the recommended daily intake of 25–30g.

And if these changes add a few extra minutes of preparation, they are a practical investment in long-term health, supporting digestion, satiety, and overall wellbeing.

If healthier, sustainable eating is on your to-do list but you are not sure where to start, DM me or book a discovery call to work together.

18/04/2026

As the weather cools down, our bodies naturally start craving warmer, more grounding foods, and the beautiful range of root and other autumn vegetables might be just the best answer to that craving.

Sweet potato, carrots, beetroot, parsnips, but also pumpkins... these seasonal staples are packed with key nutrients like beta-carotene (great for immune support), fibre (for gut health), and potassium (for muscle and nerve function), and also rich in complex carbohydrates, which provide steady energy and help keep us feeling satisfied for longer.

For a balanced meal, try pairing root and starchy vegetables with a source of lean protein and some non-starchy vegetables, like brassicas (which are also in season now).

Some ideas? Chickpea and pumpkin curry with spinach (one of my absolute favourites), a roasted beetroot salad with cannellini beans and rocket, or a carrot and orange soup instead of a cold salad to accompany your grilled meat.

Eating seasonally is not just good for our body, it is often better for our budget and the environment too.

If you would like support with building balanced, nourishing meals that work for you and your family, feel free to reach out. DM or book a discovery call via link in bio.

14/04/2026

If your idea of “healthy eating” still looks like plain chicken, overcooked broccoli, and unseasoned rice… no wonder it doesn’t stick.

A good diet should not feel like punishment.
It should not cost you a fortune.
It should not feel stressful.

It should fit your lifestyle, your preferences, and your goals.

If you are ready for something more realistic (and actually enjoyable), I’m here to help.

Book a discovery call to start your journey:
https://lovebaseddiet.au/book-now

10/04/2026

Takeaway is part of real life. Busy days, last-minute dinners, or just needing something easy at the end of a long day.

Here are my simple suggestions to approach takeaway a little more mindfully, without overcomplicating it.
----> lovebaseddiet.au/blog

And if you are looking for more personalised support, DM me or book a discovery call 💚

08/04/2026

07/04/2026

As we move through autumn, this mid-season period often brings shifts in routine, energy, and the way we nourish ourselves.

It’s a natural time to pause and realign. If your nutrition has felt a little off lately, a short, focused check-in with a nutritionist can help you pinpoint your priorities and put a few strategies in place to support you through the transition into winter.

I also know that eating well can feel more challenging when you are working within a budget. With the right guidance, however, it can be both simple and affordable, without compromising on nourishment.

If you feel ready for a little guidance and clarity, book a short appointment: a simple check-in can make all the difference.

Book via link in bio or:
https://lovebaseddiet.au/book-now/ola/services/spring-clean-your-diet

04/04/2026

Happy Easter!

A gentle reminder today that nourishment is more than nutrients. It’s also joy, connection, and tradition.

Whether it’s chocolate, a family meal, or something in between, you are allowed to enjoy it. Fully.

31/03/2026

You have probably noticed the Health Star Rating on the front of many packaged foods at the supermarket, but how often do you actually use it?
The Health Star Rating is designed to help families make healthier choices, with a visual that is easy to spot and to understand. Yet, many people find it a bit confusing.

Let's make it simple. This system scores packaged foods from 0.5 to 5 stars based on their overall nutritional profile. The score is calculated using a balance of nutrients (energy, saturated fat, sugar, and sodium; and also fibre, protein, and fruit/vegetable content). More stars suggest a healthier option, but this is most useful when comparing similar products.

For example, it can help when choosing between two breakfast cereals or muesli bars: a higher score means a more nutritious option, likely with less added sugars, and a higher protein or fibre content.

That said, a product can still receive a relatively high rating while containing ingredients that may not suit your individual needs. Likewise, some foods may have a low rating, but are typically used in small amounts, which changes their overall impact. For example, even a good quality cream will score quite low; however, if you are only adding a tablespoon to a homemade vegetable soup for texture, it can still be part of a balanced, healthy meal.

So, let's view the Health Star Rating as a starting point. Taking a moment to read the nutrition information panel and ingredients list can give you a much clearer understanding of what you are choosing.
Also, remember that no single food determines your health: your overall diet matters far more than any one product.

Do you find the Health Star Rating influences your choices when shopping?



If navigating food choices at the supermarket feels confusing or stressful, feel free to reach out for personalised guidance and support.

27/03/2026

It can feel frustrating when you are putting in so much effort and not seeing results, but there is usually a reason, and more importantly, a way forward.

If you’ve been wondering why the scale is not moving, this blog post is for you
---> https://lovebaseddiet.au/blog

And if you need help to make sense of it all and find an approach that works for your body, DM me or book your discovery call today :)

24/03/2026

This is a common question I hear from people who are dealing with persistent fatigue, weakness, or frequent dizziness.

My answer is: if you are experiencing symptoms that may suggest low iron, the first step is not to buy a supplement, but to speak with your doctor to investigate the causes behind those symptoms.

If supplementation is needed, your doctor will guide you on the type, dose, and duration. Iron supplements are not one-size-fits-all, and taking them unnecessarily (or incorrectly) can do more harm than good.

It is true that iron is an essential mineral that cannot be produced by the body. However, working with your doctor and your nutritionist, you may find out that mild low levels can be improved through some easy dietary changes.

Here are some key nutrition tips to support healthy iron levels:
- Include haem iron sources in your diet (lean red meat, poultry, fish): this form is more easily absorbed
- Balance intake with overall health: be mindful of saturated fat when choosing animal sources and prioritise lean cuts
- Avoid calcium-rich foods, tea, and coffee around iron-rich meals, as they can inhibit absorption
- Boost non-haem iron absorption (found in plant foods like legumes, tofu, spinach and other dark leafy vegetables, whole grains, nuts, seeds like sesame) by pairing with haem sources or vitamin C-rich foods (citrus, kiwi fruit, capsicum, tomatoes, berries, green leafy vegetables)

This last suggestion is especially important for those who eat little or no red meat.

If you are unsure where to start, or want tailored guidance to optimise your diet, I’m here to help.
📩 Get in touch for personalised nutrition support.