By Emma McShane (Dietitian) & Nicole Bando (APD, IBCLC), December 2022 I have spoken to many parents feeling a little concerned that Christmas & school holidays may throw their nutrition routine out the window. Whilst that is ok for a short time, it is absolutely possible to celebrate and have some balance too, hooray! . Try these tips for your family: Don’t restrict yourself or the kids. Feed yourself and children as usual leading up to social events. So for Christmas lunch, eat a normal breakfast and morning tea if late lunch. It is best not to attend events so hungry that it is ..read more

By Emma McShane, Dietitian, December 2022 ​Many people worry that eating too much on Christmas day will ruin their health goals, however some perspective can help. It is one day of the year, and is meant to be enjoyed, so don’t worry about your activity goals or healthy eating habits for this day. One day will not break the healthy habits you have created for yourself. It is only if these habits carry through for days and weeks that our health can be impacted.   Are you catering for Christmas Day and feeling overwhelmed by the task and dietary requirements? We recommend following our ea ..read more

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC ​ Drinks may be flowing in December, are you worried about overdoing it? Try these tips: Space them out: Alternate alcohol with water or bubbly water, to reduce overall alcohol and keep you hydrated. Pouring at home? Know your serves: 100mls wine & sparkling, 30mls spirits, 285mls beer (less than a stubby), 425mls light beer, 285mls cider. Limit cocktails, they are very high in sugar and contain multiple standard drinks. Be the nominated driver: If you have lots of parties, can you go alcohol free for some? Try zero ..read more

By Emma McShane & Nicole Bando 1.      Balance When life gets a little crazy busy, aim to be prepared for the weeks with meal prepping. Try double batch cooking and freezing. Keep canned or frozen foods handy, such as vegetables, eggs, baked beans & wholegrain bread for quick and healthy meals. If you can, take some time for yourself to do something you love.                                   ..read more

​By Emma McShane & Nicole Bando, November 2022 ​Transitioning from breastfeeding or formula to family foods is a natural progression for a baby. A breastfed baby may continue to breastfeed beyond the first 12 months of life, whilst including dairy and family foods.   If your child is 12 months or older, it is safe to give your child whole cow’s milk (or fortified dairy milk alternatives) as a drink. Do not give cow’s milk as a drink 12 months of age, continue to breast or bottle feed. Beyond 12 months, formula is no longer required, this includes toddler formula, which is ultra-proc ..read more

By Emma McShane, Dietitian, November 2022 ​Eczema is a disorder of the immune system caused by an abnormal skin barrier, dryness and inflammation. 30% of people with atopic dermatitis (eczema) also have an allergy.  A food allergy may trigger eczema, but it is not the cause of the eczema. Some foods such as dairy may exacerbate eczema.   Eczema can be normally well managed by maintaining, protecting and treating the skin by: -         Applying moisturiser (at least twice/day) -        Use non-soap based wash ..read more

By Emma McShane, Dietitian, edited by Nicole Bando (APD, IBCLC), November 2022 ​Dairy is a common allergy in babies. In Australia and New Zealand, more than 2% of infants are allergic to cow’s milk protein. Mild or moderate signs of a dairy allergy include: -        Swelling of lips, face, eyes -        Hives or welts on the skin -        Stomach pain -        Vomiting -        Diarrhoea   Severe rapid onset aller ..read more

By Emma McShane, Dietitian, November 2022 (Edited by Nicole Bando, APD, IBCLC) ​Dairy products contain 10 essential nutrients; calcium, potassium, phosphorus, magnesium, carbohydrate, protein, vitamin A, riboflavin, vitamin B12 and zinc, important for healthy immune and blood systems, eyesight, muscle and nerve function, healthy bones, skin, energy, growth and repair of your body. If your child cannot have dairy, whether it be due to an allergy, intolerance or dislike, it is important to find alternatives that provide these nutrients.   Soy milk has the most similar nutritional profile ..read more

By Emma McShane, Dietitian, edited by Nicole Bando (APD & IBCLC), October 2022 ​ Eggs: how many is too many? Eggs are a great source of nutrition, including protein, iron, choline, Vitamin D, B12, and selenium. Eggs contain heart healthy monounsaturated fats and also some saturated fat (which can increase cholesterol in excess). Include up to seven eggs a week, this won’t increase risk of heart disease. Those at increased risk of heart disease can eat up to six eggs per week.   How often should I eat fish? Research supports including 2-3 portions of fish per week.  Try to choose ..read more

By Emma McShane, Dietitian, edited by Nicole Bando (APD & IBCLC)   Water is essential for our body’s vital functions; to maintain healthy cells, eliminate by-products and excess electrolytes (salts), regulate body temperature, aid digestion and more. In a child over 12 months, it is the first choice of fluid. Many drinks (other than milk and water) contain sugar (or artificial sweeteners), colourings and limited nutrients. These drinks can impact healthy growth and reinforce a preference for sweet foods. Why not try to flavour water with mint leaves, frozen fruit pieces, orange or l ..read more