Riverland Balanced Nutrition

Riverland Balanced Nutrition Felicity is an Accredited Practicing Dietitian and Riverland local with over 15 years experience. Specialising in rural health care across every life stage.

In-person (Riverland) and Telehealth Australia wide. Special interest in women’s health.

High-protein foods are everywhere right now, but not every protein product deserves a place in your trolley.The supermar...
21/06/2026

High-protein foods are everywhere right now, but not every protein product deserves a place in your trolley.

The supermarket protein trend has officially gone too far. Just because protein has been added doesn’t automatically make a food nutritious, filling, or worth the extra cost.

These are 5 high-protein supermarket products I’d leave on the shelf and why.

Save this post for your next grocery shop and let me know which one surprised you most.

This Chicken & Corn Soup is one of my favourite winter meal prep recipes.Packed with protein, vegetables and comforting ...
17/06/2026

This Chicken & Corn Soup is one of my favourite winter meal prep recipes.

Packed with protein, vegetables and comforting flavours, it’s an easy way to get a balanced meal on the table with minimal effort. It also makes a large batch, so there’s plenty left over for lunches or busy weeknights.

Save this recipe for your next meal prep day and let me know if you give it a try.

Trying to improve your health but frustrated by the scales?A body composition scan can help you see changes that the sca...
15/06/2026

Trying to improve your health but frustrated by the scales?

A body composition scan can help you see changes that the scales miss. It estimates your muscle mass, body fat and hydration levels, giving a clearer picture of your progress over time.

Available appointments this week in Loxton. Get in touch to book.

Foodland Finds 🛒One of the questions I get asked most often is:“What are the best snacks for my kids?”The truth is, no s...
09/06/2026

Foodland Finds 🛒

One of the questions I get asked most often is:

“What are the best snacks for my kids?”

The truth is, no snack is perfect.

When I’m choosing snacks, I’m looking for options that offer some nutritional value while still fitting real family life. Foods that provide fibre, wholegrains, protein, fruit, vegetables or dairy, while also being practical, convenient and foods my kids will actually eat.

In this trolley you’ll find a mix of fresh foods, pantry staples and packaged snacks. Some are everyday foods, while others are simply the best available option in a category.

The goal isn’t perfection. It’s making small, realistic choices that add up over time.

I’d love to know: what’s a snack that’s always in your trolley?

One of the most common questions I get from parents is:“Why is my child hungry again so soon after snack time?” Often, i...
07/06/2026

One of the most common questions I get from parents is:

“Why is my child hungry again so soon after snack time?” 

Often, it’s not because they need more food. It’s because they need a snack that’s a little more satisfying.

My biggest snack rule is to rarely serve just one food on its own.

Most foods are good at something, but not everything. When we combine foods, snacks often provide a better mix of energy, fibre, protein and healthy fats, which can help keep kids fuller and more satisfied between meals.

Some examples:

🍎 Apple + cheese + crackers

🍓 Fruit + yoghurt 

🥕 Veggie sticks + hummus + crackers

🍞 Wholegrain toast + peanut butter + banana

🍿 Popcorn + cheese 

This doesn’t need to be complicated, expensive or Instagram-worthy. Think simple combinations using foods you already have at home.

The goal is a more satisfying snack. One which refuels, provides long lasting energy and promotes space between eating occasions.

What’s your child’s favourite snack combination?

As a mum of two young children, business owner, and working mum, I know that most people don’t need another fancy recipe...
07/06/2026

As a mum of two young children, business owner, and working mum, I know that most people don’t need another fancy recipe from social media.

A new recipe often means:
• New ingredients to buy
• New flavour combinations the family may not like
• Unfamiliar cooking techniques
• More steps to follow
• More dishes to wash
• More mental load

What most people actually need are simple systems that work with the foods they already know and enjoy.

Instead of constantly searching for the “perfect” meal, I help clients make small adjustments to familiar meals to create better balance. That might mean adding more protein, increasing vegetables, choosing a higher-fibre carbohydrate, or tweaking portions.

The goal isn’t to reinvent dinner every night.

The goal is to make the meals you’re already eating work harder for you.

Healthy eating doesn’t need to be complicated. In my experience, the basics done consistently usually beat the perfect plan done occasionally.

What’s one meal your family has on regular rotation each week? 🍽️

A last-minute cancellation has come up this week.📍 Renmark🕜 Wednesday at 1:30pmIf you’ve been thinking about booking an ...
01/06/2026

A last-minute cancellation has come up this week.

📍 Renmark
🕜 Wednesday at 1:30pm

If you’ve been thinking about booking an appointment for weight loss, women’s health, gut health, diabetes, family nutrition, or another nutrition concern, this is a great opportunity to get started.

No fad diets. No judgement. Just evidence-based nutrition advice tailored to you.

📩 Send me a DM or book online via the website to secure the appointment.

Foodland Finds 🛒A new regular series where I share some of my favourite specials from the Foodland catalogue, new produc...
26/05/2026

Foodland Finds 🛒

A new regular series where I share some of my favourite specials from the Foodland catalogue, new products or foods I love — as a dietitian and mum of two.

These are products I genuinely buy, feed my family, and recommend to clients. Simple, practical foods that make balanced eating easier, while also supporting a local family-owned supermarket.

This week’s finds 👆🏼

Starting solids soon? 🤍I’ll be presenting an Introduction to Solids workshop on Sunday 24th May in Loxton — designed for...
20/05/2026

Starting solids soon? 🤍

I’ll be presenting an Introduction to Solids workshop on Sunday 24th May in Loxton — designed for parents of babies from around 3 months onwards who are starting to think about solids, as well as parents who’ve already started but are feeling confused or overwhelmed by conflicting advice.

We’ll cover:
• When and how to start solids
• Allergens and food safety
• What’s normal with feeding
• Preventing fussy eating
• Homemade vs store-bought foods
• High chair setup and safe eating posture

This is a small, practical session with plenty of opportunity to ask questions specific to your baby.

Tickets are priced much lower than my usual in-person education sessions, and I likely won’t run another solids workshop for a few months — so now is a good opportunity if this has been on your mind.

Scan the QR code for tickets, or follow this link: https://checkout.square.site/merchant/MLXG445CK1AEQ/checkout/6PEQJUYPWTC4WTK63634NVVN?src=sheet

PCOS has officially been renamed to PMOS — Polyendocrine Metabolic Ovarian Syndrome.And honestly, I think it’s a step in...
14/05/2026

PCOS has officially been renamed to PMOS — Polyendocrine Metabolic Ovarian Syndrome.

And honestly, I think it’s a step in the right direction.

For years, the name Polycystic O***y Syndrome has been misleading. Many people with PCOS don’t actually have ovarian cysts, and the name never fully reflected what this condition really is: a complex hormonal and metabolic condition that can affect far more than fertility alone.

The new name aims to better recognise the bigger picture, including insulin resistance, metabolic health, skin changes, mental health, cardiovascular risk, and hormonal symptoms. It reflects that this is a whole-body condition, not just an o***y problem.

Of course, a name change alone won’t fix delayed diagnosis, lack of support, or gaps in treatment. But clearer language can help improve understanding, validation, research, and hopefully the way people with PCOS/PMOS are cared for.

I’d love to hear your thoughts.
Do you like the new name?
Do you feel it better reflects your experience living with PCOS? 👇

Address

39 East Terrace
Loxton, SA
5333

Telephone

+61448917129

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