Expert nutrition advice for infants, children, and adolescents.
Strategies to help your child learn to eat a wider variety of foods.
Guidance on introducing solid foods to your baby.
Management of food allergies and intolerances in children.
Explore all nutrition services.
Support for breastfeeding challenges and questions.
Prepare for breastfeeding before your baby arrives.
The complete guide to starting your baby on solids.
Nicole Bando
Articles in this category.
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: a summary of the evidenceApril 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 [...]
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 [...]
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 [...]
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 [...]
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, [...]
INTRODUCTION TO SOLID FOODS,By Emma McShane, Dietitian The World Health Organisation states ‘infants should be exclusively breastfed for six months and after this time continue breastfeeding with appropriate introduction to solids’ (2020).When breastfeeding is not possible, bottle feeding is recommended. How do you know if your baby is ready for solid foods? Your baby has [...]
Children attend multiple parties every year. If each party provides lolly bags (alongside party food), our kids are likely to consume excessive amounts of sugar, with minimal nutrients. These foods take the place of healthier options and can impact healthy growth, mood & concentration, not to mention the copious plastic packaging that ends up in [...]
Fruit contains vital nutrients including fibre, slow release carbohydrates, and myriad vitamins, minerals, plant nutrients & antioxidants (prevent damage to cells). The amount of fruit an individual needs depends on their age and stage. The type of sugar found in fruit is generally slow release energy and different to the free sugar added to processed [...]
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 [...]
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 [...]
Weight loss is of common interest amongst women after having a baby, and with a healthy diet and exercise, much of the weight gained during pregnancy will be lost naturally during the first year. Gentle weight loss is recommended only after the first month postpartum, unless very significant pregnancy weight gain has occurred. It’s not [...]
Thanks to Victoria Hobbs, Deakin University for data collection. It’s time to examine a snack that has been trending for some time; the bliss ball. Are they actually a healthy snack and what sort of marketing tricks to the companies use to lure us in? I look at kilojoules/calories per serve, as well as fibre, [...]
Calcium is an essential nutrient for building healthy bones and teeth. The majority of our body’s store (99%) is found in the skeleton. The major source of calcium in our diet is dairy; though it is present in other foods too. Many parents report that their toddlers drink milk before bedtime and worry that stopping [...]
By Nicole Bando, Dietitian & Lactation Consultant, November 2019 I’ll start by saying that I’m all for encouraging people to eat healthier food. There is absolute scientific consensus that we cannot sustain a future population of 10 billion people with our current diet and food production methods. An urgent, systematic review of how we produce, [...]
1) Is it normal for a toddler to be a fussy eater?By Melbourne Dietitian, Nicole Bando As a children’s dietitian, this is a commonly asked question. Many parents feel concerned about the variety and quantity of food their toddler eats. A fussy eater is defined as a child who refuses to try a new food [...]
By Emma McShane, Dietitian, August 2021 What is Mastitis?Mastitis is inflammation of the breast tissue, affecting 10-25% of breastfeeding women. The majority of cases occur during the first 6 weeks of breastfeeding, however mastitis can occur at any time during the breastfeeding journey. Mastitis can be caused by engorgement or inadequate milk removal from the [...]
By Emma McShane & Nicole Bando WEIGHT LOSS AFTER PREGNANCY There is a lot of pressure from society on women to ‘bounce back’ to their pre-pregnancy weight, however, this is not realistic nor recommended. Some of the weight gained during pregnancy is used to fuel breastfeeding, which is why breastfeeding can help a woman gradually [...]
Dairy foods naturally contain 10 essential nutrients including calcium, potassium, phosphorus, magnesium, carbohydrate, protein, vitamin A, riboflavin, vitamin B12 and zinc, essential healthy blood and immune systems, eyesight, muscle and nerve function, skin, energy, growth and repair. Unless you have an allergy or intolerance, or prefer to avoid dairy for personal reasons, it is a [...]
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 [...]
By Emma McShane & Nicole Bando New mothers need quick, convenient, and nutritious snacks and meals (see ideas & sample meal plan, below).Choose carbohydrate foods that provide a slow, sustained release of energy, such as wholegrains e.g. wholemeal bread with seeds, oats, fruit, dairy, and starchy vegetables, such as sweet potato. These foods manage appetite [...]
Vitamin C plays an important role in the body’s immune system, it protects cells from the damage caused by toxins or pollutants. Vitamin C is a water-soluble vitamin, meaning that it’s not stored in our body, so needs to be consumed daily. More than we need is generally lost in the urine, so supplements can [...]
By Emma McShane & Nicole Bando, March 2022 Some people need to remove dairy and soy products from their diet due to a food allergy or intolerance. As these foods contain vital nutrients, including protein and calcium; important for the health of our bones and muscles, dairy and soy should be replaced with nutritious substitutes. [...]
Zinc is an important mineral involved in making new cells and enzymes to help your body fight infection. It also helps use to digest nutrients such as carbohydrates, fat, and protein in food and is vital in wound healing. Does supplementation help treat or prevent a cold? Which foods should you eat? Good food sources [...]
Happy Winter everyone…with June 1st upon us, what do you need to know about oats – steel cut vs rolled vs instant or quick? All oats have the same nutritional profile, they are rich in fibre, beta-glucan (helps to keep cholesterol in check). They are often marketed to increase breast milk supply, however there is [...]
Echinacea is a plant that is widely used to treat the common cold. There are nine known species that are all native to North America. The most common species used in dietary supplements are Echinacea purpurea or Echinacea angustifolia. Echinacea available for purchase can vary greatly due to different types, preparation, and parts of the [...]
A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements. The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Zinc can be found in food [...]
As part of planning for a glowing pregnancy, have you considered your diet? It’s true that supplementation with key nutrients is important, but a nutritionally complete diet during pregnancy and breastfeeding helps to lay the vital foundations for a healthy mother, foetus and eventually, a thriving family. This is important to reduce the risks of [...]
When a mother is breastfeeding a baby with an allergy or intolerance to dairy and/or soy proteins, these foods may need to be eliminated from the mother’s diet for 2-4 weeks, before possible reintroduction (under guidance of a health professional). These conditions include Cow’s Milk Allergy, Food Protein Induced Allergic Proctocolitis (FPIAP) and Food Protein-Induced [...]
By Emma McShane & Nicole Bando Nutrition whilst breastfeeding is vital to optimise the health of both mother and baby. New motherhood is a very busy time, and many women put their own health last. A woman’s remarkable body will produce the live, biodynamic, complete food that is breastmilk that evolves with her baby’s growing [...]
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 [...]
If you are planning a party for children who have food allergies, it can seem overwhelming to know where to start. Follow these steps for safe and yummy party food. A food allergy is when a person’s immune system reacts to the protein in a food, causing symptoms such as hives, rashes or in more [...]
By Emma McShane, Dietitian. Edited by Nicole Bando, Dietitian & IBCLC, August 2022 At a party, a small amount of sugary food is okay, though it is important to ensure the majority of the food includes healthy options for children to ensure they are being nourished for growth & their best health. Children may have [...]
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 [...]
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 [...]
Emma McShane, Dietitian References: National Healthy School Canteens: Guidelines for Healthy Foods and Drinks supplied in School Canteens. Breakfast Cereals. Australian Government: Department of Health, 2013. (Available from: https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-guidelines~food-drink-table~breakfast-cereals, accessed September 3, 2021). National Healthy School Canteens: Guidelines for Healthy Foods and Drinks supplied in School Canteens. Savoury Snack Foods. Australian Government: Department of Health, [...]
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 [...]
Drinks may be flowing in December, are you worried about overdoing it? Text 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, [...]
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 [...]
