Nicole Bando | Dietitian & Lactation Consultant

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caffeine, mercury & food safety whilst pregnant

Congratulations, you’re pregnant! Here is some food advice to get you started. Caffeine crosses the placenta during pregnancy. Is it safe? Too much can increase the risk of miscarriage or a low birth weight baby. It is safe to drink coffee, it’s all about the quantity:–  Limit to <200mg/day = 1-2 small cups of coffee […]


Developed by a naturopathic physician, Peter D’Adamo, proponents of this diet believe following a diet and exercise program based on blood group (Types A, AB or O) improves fitness, digestive health, weight loss and wellbeing. Much of the discussion appears scientific, however it doesn’t hold pH neutral water. The Type A diet suggests more fruit, […]


Many of you have asked for my opinion on the ketogenic diet, here is my summary, based on current evidence.What it is:A very high fat, low carbohydrate diet, initially devised in the 1920’s to treat severe seizures in epilepsy.Gained popularity for weight loss in recent years. Breakdown: 70% fat, 10-20% protein, 5-10% carbohydrate. Looks like […]

intermittent fasting

Intermittent Fasting: a summary of the evidence​April 4, 2019 What is Intermittent Fasting (IF)? Cycles between brief fasting periods and unrestricted eating Loss of fat, clinically significant improvement in blood pressure, cholesterol, blood glucose, possibly insulin sensitivity Thought to reduce risks of CVD and Diabetes, however longest follow-up remains 12 months Stops body from adapting […]

Rock silly season nutrition with these 5 tips

1. BalanceWhen 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 […]

5 steps to sustainable food choices

Follow these 4 small steps to make sustainable food choices, to save money and make a positive change to our environment: Reduce food waste –  Be prepared. Meal plan your week to ensure you are only buying the ingredients you will need and use. –  Be savvy with your storage; freeze leftovers, store spices and […]

Meat and the environment: small steps matter

The planet’s population is increasing, therefore meat intake continues to rise. Livestock production has negative effects on our environment as meat produces more energy emission per unit than plant-based foods, and livestock production produces methane, affecting the earth’s temperature and climate. There is no need to cut out meat entirely, however reducing the amount of […]


A balanced, nutritious lunchbox is important to support the growth and development of children. Food is fuel, that children need to learn, concentrate, thrive, play, and grow. A balanced lunchbox can help promote performance (academic, physical, emotional), as well as body image, mood and environmental sustainability. It also helps your child to learn to manage […]

10 tips to buildING a healthy lunch box

I have lots of conversations about lunch boxes: here is a great infographic from Nutrition Australia that summarises what should go in to the lunch box each day. Basic guide: Lunch provides a third of daily requirements, so it’s important. Cover the 5 food groups to ensure that your child is receiving all the nutrients […]


MYTH BUSTER #1: Shades of sugar There is so much information about sugars, it is often confusing and misleading. Let’s clarify the information to help you make healthy decisions.Sugar refers to simple chemical structures: glucose, fructose and galactose, all carbohydrates contain these building blocks in various forms. E.g. Sucrose (table sugar) = glucose + fructose, […]