Ruby Williams Dietitian

Ruby Williams Dietitian Dietitian and Nutritionist
Sharing all things nutrition and food 💚

There’s a conversation we’ve been having a lot in clinic recently, and it’s that serving sizes on food labels and recipe...
27/08/2026

There’s a conversation we’ve been having a lot in clinic recently, and it’s that serving sizes on food labels and recipes are not the law. And honestly... they can be kind of ridiculous sometimes.

Serving sizes are just a reference point, chosen by food companies, not personalised to you. Portion sizes are the amount that you actually have.
Your needs depend on:
▫️Your hunger & fullness cues (although important to note this may not always be a reliable indicator)
▫️Your activity level (athletes need more fuel!)
▫️Dietary preferences & health conditions

Real-life eating is about balance, not rules. It’s ok and very normal to have portions that are bigger than the suggested serve sizes. 

So let’s listen to our bodies, eat portions that satisfy you, and remember: labels are a guide, not gospel. 

25/08/2026

Stop putting nutrients in competition

Somewhere along the way, we’ve started treating nutrients like they’re competing.
Protein is having its moment.
Carbohydrates are often feared.
Fat has spent decades being misunderstood.
But our body doesn’t work like a leaderboard.
It works like a band! 🎼

Imagine a band where every musician wanted to play the guitar because it was considered the “most important” instrument.
You’d lose the drums, the vocals, the brass… and the music wouldn’t sound the same.
A great song happens because every instrument has its own role and works together.
Nutrition works the same way.

🥖 Carbohydrates help fuel your body and brain, support movement, concentration, mood and provide fibre from many sources.
🥑 Fat supports hormones, vitamin and phytochemical absorption, brain and nerve function, and helps make meals satisfying.
💪 Protein supports tissue build and repair muscle tissue, immunity, growth and recovery.

Protein isn’t the “best” instrument.
Neither are carbohydrates.
Neither is fat.
They each have a different role - and your body needs all of them working together.
Rather than asking:
“Which nutrient should I focus on?”
Try asking:
“How can I include a variety of foods that nourish my body?” or “What can I ADD to my diet to support my health”

Because good nutrition isn’t about finding the one perfect nutrient.
It’s about balance. 🤍

***Major throwback to one of Benee shows with Chloe Thomas | Sports Dietitian (APD) 😂🥰🫶

We often think underfuelling = feeling tired.Sometimes underfuelling doesn’t show up as raging hunger, fatigue or dramat...
22/08/2026

We often think underfuelling = feeling tired.

Sometimes underfuelling doesn’t show up as raging hunger, fatigue or dramatic weight loss. And while these can absolutely be a sign, it’s not the only way your body might let you know it needs more.

Underfuelling can show up as subtle changes like:
1️⃣You’re constantly thinking about food throughout the day
2️⃣You feel “out of control” around food at night
3️⃣You struggle to concentrate
4️⃣Exercise or movement feels harder than it used to
5️⃣Mood swings
6️⃣You’re getting injured more easily or struggling to recover
7️⃣Digestive changes or issues
8️⃣Hormonal changes - low libido or changes to (or loss of) your menstrual cycle
9️⃣You’re getting sick more often or struggling to stay warm

Sometimes your body doesn’t give you one big, obvious sign. It can be a collection of small changes that are easy to brush off or attribute to something else.

So rather than waiting until you’re completely exhausted, injured or unwell, it can be helpful to notice what your body is communicating and consider whether you’re giving it enough fuel to support everything you’re asking it to do.

Seeing a dietitian can help you work through this and make sure you’re adequately fuelling your body. 🤍

04/08/2026

One Pot Agnolotti Bake
This has been on repeat in my house for the last couple years (and only just filmed it…😅)

It’s packed with veggies, full of flavour, perfect for meal prep, and only uses one pot (less washing up = always a win 🙌).

You’ll need:
▫️1 packet spinach & ricotta Agnolotti/ravioli (~600-650 g)
▫️1 x 400 g can lentils, rinsed and drained
▫️700 mL passata
▫️1 x 400 g can cherry tomatoes
▫️4 cloves garlic, minced
▫️1 brown onion, diced
▫️1 carrot, diced
▫️1 zucchini, diced
▫️1 eggplant, diced
▫️3 button mushrooms, diced
▫️1 red capsicum, diced
▫️1 tomato, diced
▫️About 1½ cups grated tasty cheese
▫️About 1½ cups water
▫️Extra virgin olive oil

Method:
1️⃣ Preheat the oven to 180°C. Dice the vegetables, mince the garlic, and rinse and drain the lentils.
2️⃣ Heat a drizzle of extra virgin olive oil in an oven-safe pot or casserole dish (I used Pyrolux grill set - not sponsored but a fave to cook with). Sauté the onion until softened, then add the garlic and cook for 1 minute until fragrant. Stir in the lentils and mushrooms and cook for another 2 minutes.
3️⃣ Add the eggplant and cook for around 5 minutes. Then add the zucchini, carrot, capsicum and tomato, cooking for a further 5 minutes until they begin to soften.
4️⃣ Pour in the passata and canned cherry tomatoes and simmer for 5 minutes.
5️⃣ Stir through the ravioli and water until evenly combined. Remove from the heat, sprinkle over the cheese, and transfer to the oven.
6️⃣ Bake for around 30 minutes, or until the cheese is melted and golden. Serve and enjoy! 🤗

Just checking in with a few reminders in case diet culture has been a little loud lately 🫶So often we’re taught that “he...
01/08/2026

Just checking in with a few reminders in case diet culture has been a little loud lately 🫶

So often we’re taught that “healthy eating” means being stricter, cutting more foods out, or avoiding the foods we enjoy.
But health isn’t built on fear. It’s built on regularly nourishing your body, enjoying food with the people you love, and having flexibility ✨

The tricky thing is that diet culture is often loud and sneaky and it can leave us feeling like we’re constantly getting it wrong.
Like we need more discipline or more willpower.
And when those expectations aren’t realistic or sustainable, it’s easy to blame ourselves - rather than question the messages we’ve been given.

The basics to health might not always be the most exciting or sexy, but they matter
✨ eating enough/adequately
✨ eating regularly across the day
✨ eating a variety of foods
✨ including foods that bring you joy
✨ trusting your body
You don’t need to be ‘perfect’ with food to care for your health.
You deserve a relationship with food that feels nourishing, flexible and freeing. And if food feels stressful, confusing, or like something you’re constantly trying to “get right” - you’re not alone.

My DMs are always open if you’re looking for support 🫶🤗

Incase you need inspo for this week, here are 4 quick and easy friendly lunch and/dinner ideas 🫶
30/05/2026

Incase you need inspo for this week, here are 4 quick and easy friendly lunch and/dinner ideas 🫶

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