Feed Your Future Dietetics

Feed Your Future Dietetics Individualised, person-centered nutrition advice. I hope this site provides some useful information to make you the healthiest you can be!

Voted one of the best dietitians in Canberra in 2025
Telehealth Services
- Neurodivergent affirming
- Eating disorder informed Dietitian including AFRID
- Sports
- Weight management
- Chronic disease I am a Dietitian and Nutritionist with a life goal to make the world a healthier place and improving individuals quality of life through nutrition.

This is an easy swap if you want to reduce calories and add a vegetable to your toast at the same time! 50g - 75g or aro...
02/09/2026

This is an easy swap if you want to reduce calories and add a vegetable to your toast at the same time!

50g - 75g or around 1/4 of avocado counts as a serve of fruit. 75g is a serve of cooked vegetables so 50g of crushed cooked peas is on your way to a serve of vegetables (66%)

Share this with a friend who needs to know about this swap and remember to save this post for later. 😎



www.feedyourfuturedietetics.com

Nuts have spent years being treated as a food that needs to be carefully controlled.They are high in fat. They contain a...
31/08/2026

Nuts have spent years being treated as a food that needs to be carefully controlled.

They are high in fat. They contain a reasonable amount of energy. And because it is easy to eat a handful without thinking about it, nuts have often been given a reputation as something to limit — particularly if weight loss is the goal.

But nutrition research has given us a much more nuanced picture.

Nuts are nutrient-dense foods containing predominantly unsaturated fats, fibre, protein, vitamins, minerals and a range of bioactive compounds. Importantly, research does not show that regularly eating nuts causes weight gain. In fact, higher nut consumption has been associated with better weight outcomes in some long-term studies, and randomised trials have found that adding nuts to the diet does not lead to the weight gain we might expect based simply on their calorie content.

So, how many nuts should you actually eat?

THE TRADITIONAL 30 G SERVE

A standard serve of nuts is approximately 30 g.

That is roughly a small handful, although the number of individual nuts varies considerably depending on their size.

For example, 30 g is approximately:

20–25 almonds
15–20 cashews
15–20 macadamias
15–20 walnut halves
20–25 hazelnuts
around 30–35 pistachio kernels
around 10–15 Brazil nuts
a small handful of mixed nuts
These numbers are estimates rather than exact serving sizes because individual nuts vary in size.

The Australian Dietary Guidelines use 30 g of nuts, seeds, peanut or almond butter, tahini or another nut or seed paste as one serve from the lean meat and alternatives food group.

But there is an important point that is often missed:

30 g does not necessarily represent a maximum amount of nuts you can eat.

HOW MUCH NUTS SHOULD YOU EAT NOW?

Find out (Link to blog also in bio) ➡️ https://feedyourfuturedietetics.com/nutrition/nuts-arent-the-enemy-the-truth-about-nuts-health-and-weight/

Don’t hate on any type of potato 🍠🥔 they are full of health benefits. How do you like to enjoy eating potatoes? www.feed...
22/08/2026

Don’t hate on any type of potato 🍠🥔 they are full of health benefits. How do you like to enjoy eating potatoes?

www.feedyourfuturedietetics.com

Nala and I want to let you know that more is not always better when it comes to supplements.With so many supplements mar...
20/08/2026

Nala and I want to let you know that more is not always better when it comes to supplements.

With so many supplements marketed as a way to improve energy, immunity, sleep, performance and overall health, it can be tempting to think that taking more nutrients must be better for you.

But your body doesn’t necessarily benefit from getting extra amounts of nutrients it already has enough of.

Some supplements can also cause harm when taken in excessive amounts. Iron, vitamin D and vitamin B6 are examples where too much can have negative health consequences. Other supplements have also raised concerns when used without a clear indication.

Supplements absolutely have a place in nutrition care — but they should be used for a reason.

That might be to correct a confirmed deficiency, meet an increased requirement, address inadequate dietary intake, or support a specific health need identified by an appropriate health professional.

Rather than taking a long list of supplements “just in case”, it is worth asking:

🌿 Do I actually need this?
🌿 Is there evidence that it will benefit me?
🌿 Is the dose appropriate?
🌿 Could it interact with medications or other supplements?
🌿 Have I had my nutritional needs assessed?

Your nutrition needs are individual, and supplementation should be too.

Read the full blog: “More Is Not Always Better: Why You Shouldn’t Take Supplements Unless You Need Them” via the link in my bio.

Need help working out what you actually need? Feed Your Future Dietetics provides evidence-based, individualised nutrition support via Telehealth across Australia.

17/08/2026

This one is for the people following the carnivore diet.

Feed Your Future Dietetics follower question: How much red meat can I eat a week?



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