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Katrina Ridout Nutrition Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Katrina Ridout Nutrition, Health & Wellness Website, Shailer Park.

Katrina is an accredited practicing dietitian and nutritionist who is eager to share her knowledge and zeal for health and nutrition with mothers to be and mums alike.

The three months before an IVF cycle do more work than the two weeks after it.That is not a popular thing to say, becaus...
20/09/2026

The three months before an IVF cycle do more work than the two weeks after it.

That is not a popular thing to say, because the months before are the part where nothing is visibly happening and it is very hard to feel like you are doing anything useful. But it is the window where food can actually help.

What a dietitian looks at in that window is far less exciting than a superfood list. Are you eating enough, and often enough. Is your iron holding up, especially if your periods are heavy. Is B12 covered if you eat little or no meat. Has your vitamin D ever been looked at at all.

None of that will make a cycle work. Nothing does. What it does is make sure you are not walking into something demanding already running on empty.

The full piece on what I look at before and during a cycle is here: https://www.katridout.com.au/blogs/ivf-dietitian-brisbane-nutrition/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-ivf-nutrition&utm_content=fb1-before-the-cycle -the-cycle

If you would rather just talk it through, the fifteen-minute callback is here: https://calendly.com/katridout/15-minute-investigative-callback

What is the one question about food and IVF you have never quite got a straight answer to?

Kat xx

Three small wins beat one big overhaul. Every time.The overhaul version of changing how you eat is famous: clear the pan...
19/09/2026

Three small wins beat one big overhaul. Every time.

The overhaul version of changing how you eat is famous: clear the pantry, print a plan, start Monday. It usually lasts eleven days. The version that actually holds looks smaller and much less impressive.

Add before you subtract. A serve of vegetables quietly added to dinner does more, over a year, than a food banned loudly and missed daily.

Anchor one meal. Breakfast is the easiest to repeat. Let it be boring and reliable, and spend your decision-making energy elsewhere.

Plan the hard night. Every week has one. A fifteen-minute dinner sitting in the cupboard for that night is worth more than any amount of motivation.

If you have PMOS, formerly known as PCOS, this matters double, because the eating pattern research only works when the pattern actually survives your real week.

The same is true when endometriosis is part of the picture, which is what this week's new piece is about: https://www.katridout.com.au/blogs/endometriosis-dietitian-brisbane-fertility-nutrition/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-endometriosis-fertility&utm_content=fb-three-small-wins

Booking a fifteen-minute callback is here if it would help: https://calendly.com/katridout/15-minute-investigative-callback

Which of the three would make the biggest difference at your place?

Kat xx

The dinner that gets cooked on the worst night of the week is worth more than the one that gets planned for the best nig...
16/09/2026

The dinner that gets cooked on the worst night of the week is worth more than the one that gets planned for the best night.

This one is fifteen minutes, one pan, and almost entirely from the cupboard: smoky black beans with roast capsicum and lime yoghurt. A tin of black beans, a jar of roasted capsicum, smoked paprika, tinned tomatoes, and Greek yoghurt with lime stirred through at the end. Wraps, rice or grainy toast underneath, whatever is there.

Why it earns its place if you have PMOS, formerly known as PCOS: the beans bring protein and fibre in the same mouthful as their own carbohydrate, which is the eating pattern the research keeps circling back to. No special ingredients, nothing to prepare ahead, nothing to feel behind on.

If endometriosis is part of your picture too, I have written something new this week on where nutrition sits alongside it: https://www.katridout.com.au/blogs/endometriosis-dietitian-brisbane-fertility-nutrition/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-endometriosis-fertility&utm_content=fb-black-beans

The full recipe card is on our Instagram this week if you would like to save it.

Which night of the week defeats you most?

Kat xx

A question I am asked quietly, at the end of appointments, more than any other: what does seeing a dietitian actually co...
14/09/2026

A question I am asked quietly, at the end of appointments, more than any other: what does seeing a dietitian actually cost?

The honest answer is that for many people with a chronic condition, including PMOS, formerly known as PCOS, some of it can be covered. GPs can set up a chronic disease management plan, which gives a Medicare rebate on a set number of allied health visits each year, and a dietitian can be one of them. Private health extras often cover part of it too, depending on your policy.

The part that matters: the referral conversation starts with your GP, and it is a completely normal thing to ask for. You are not asking for a favour. It is what the system is designed to do.

I have written more this week about when an appointment is actually worth it, in a new piece on endometriosis and fertility nutrition: https://www.katridout.com.au/blogs/endometriosis-dietitian-brisbane-fertility-nutrition/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-endometriosis-fertility&utm_content=fb-care-plan-cost -to-see-a-dietitian

If you are not sure whether your situation fits, that is exactly the kind of question a fifteen-minute callback can settle before you spend anything at all: https://calendly.com/katridout/15-minute-investigative-callback

Did you know dietitian visits could be part of a GP care plan?

Kat xx

If a pregnancy is somewhere in your plans, the most useful window is the one almost nobody uses: the three months before...
12/09/2026

If a pregnancy is somewhere in your plans, the most useful window is the one almost nobody uses: the three months before you start trying.

That window is when a preconception check with your GP earns its keep. It is when folate and iodine, the two supplements in the national guidance, actually need to begin. It is when iron, vitamin D and thyroid results are worth checking rather than guessing. And if you have PMOS, formerly known as PCOS, it is when the eating pattern work makes the biggest difference, because you are not trying to change everything mid-pregnancy.

None of this is dramatic. Most of it is a GP appointment, a blood test and two or three reliable meals. But done early, it means the day the test comes back positive, the groundwork is already there.

One thing worth knowing before you get there: Australia changed the gestational diabetes test thresholds in 2025, and the criteria your friends were tested against are not the ones you will be tested against. I have written up what changed and what it means: https://www.katridout.com.au/blogs/gestational-diabetes-test-numbers-changed-adips-2025/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-gdm-criteria&utm_content=fb-preconception-window

If you are in that window now and want a plan built around your results, a dietitian referral can often go through a GP care plan. A fifteen-minute callback is the easiest way to find out whether it is worth it: https://calendly.com/katridout/15-minute-investigative-callback

If you are planning a pregnancy, how far ahead did anyone suggest you start preparing?

Kat xx

Do you have to cut carbs if you have PMOS, formerly known as PCOS? The short answer is no, and the long answer is more i...
09/09/2026

Do you have to cut carbs if you have PMOS, formerly known as PCOS? The short answer is no, and the long answer is more interesting.

When researchers pool the diet trials in PMOS, the finding that keeps repeating is not about removing a food group. It is about the pattern: carbohydrate eaten alongside protein, fibre and a little fat behaves differently from carbohydrate eaten on its own.

Very low carbohydrate diets do show short-term results for some people. They also show something else: they are hard to hold, and the rebound often costs more than the diet gave. A plan you can still follow in six months beats a stricter one you abandon in six weeks, every time it has been studied.

The full version, including what a day of eating actually looks like, is on the website: https://www.katridout.com.au/blogs/pcos-diet-plan/?utm_source=facebook&utm_medium=social&utm_campaign=pmos-sep26&utm_content=carbs-myth

The same thinking runs through this week's new article on the gestational diabetes test, where the Australian thresholds changed in 2025 and a lot of women are comparing results that were never measured against the same numbers: https://www.katridout.com.au/blogs/gestational-diabetes-test-numbers-changed-adips-2025/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-gdm-criteria&utm_content=fb-carbs-myth

So if someone has handed you a rule that starts with never, it is worth asking what the rule is based on, and whether it was built for your results or for everyone's. If you would like yours looked at properly, there is a fifteen-minute callback here: https://calendly.com/katridout/15-minute-investigative-callback

What is the strictest food rule anyone has given you?

Kat xx

If you have PMOS, formerly known as PCOS, the afternoon is usually where the week comes undone.Lunch was fine, dinner is...
07/09/2026

If you have PMOS, formerly known as PCOS, the afternoon is usually where the week comes undone.

Lunch was fine, dinner is planned, and then three o'clock arrives with nothing in the house but biscuits. The fix is not more willpower. It is having a snack within reach that pairs carbohydrate with protein, so it actually holds you until dinner.

A tub of Greek yoghurt with berries. Crackers with cottage cheese. An apple with peanut butter. A boiled egg and a banana on the way out the door. None of these are exciting, and that is rather the point. Exciting food gets eaten on day one. Boring food is still there on Thursday.

This is the pattern that comes up over and over in PMOS research: protein and fibre arriving alongside the carbohydrate, not carbohydrate on its own. If you want the whole picture rather than just the snacks, it is written up here: https://www.katridout.com.au/blogs/pcos-diet-plan/?utm_source=facebook&utm_medium=social&utm_campaign=pmos-sep26&utm_content=afternoon-snacks

Also new on the website this week, and worth a look if you are pregnant or planning to be: Australia changed the gestational diabetes test thresholds in 2025, so the numbers on your report may not match the ones a friend was given two years ago. https://www.katridout.com.au/blogs/gestational-diabetes-test-numbers-changed-adips-2025/?utm_source=facebook&utm_medium=social&utm_campaign=2026-09-gdm-criteria&utm_content=fb-afternoon-snacks

If you would like a plan built around your own results, a fifteen-minute callback is the easiest place to start: https://calendly.com/katridout/15-minute-investigative-callback

What time of day does your eating plan usually fall apart?

Kat xx

If you have PMOS, formerly known as PCOS, the quietest useful thing you can do this week costs nothing.Write down what y...
05/09/2026

If you have PMOS, formerly known as PCOS, the quietest useful thing you can do this week costs nothing.

Write down what you actually ate for three days. Not to judge it. Not to change it yet. Just so that the next conversation you have about your PMOS starts from something real instead of from a general impression.

Almost every appointment I have gets more useful the moment there is something concrete on the table. People are usually surprised in both directions, and the surprise is the useful part.

Then, if you want, bring it to a fifteen-minute callback and we will work out whether there is anything worth doing: https://calendly.com/katridout/15-minute-investigative-callback

Would three days of honest notes tell you something you do not already know?

Kat xx

If you have PMOS, formerly known as PCOS, and you feel like the advice contradicts itself, you are not imagining it.Even...
03/09/2026

If you have PMOS, formerly known as PCOS, and you feel like the advice contradicts itself, you are not imagining it.

Even the name has just changed. Polycystic o***y syndrome became polyendocrine metabolic ovarian syndrome this year, because the old name pointed at cysts while the research kept pointing at hormones and metabolism. Same condition, better name.

Part of the reason the advice conflicts is in the research itself. When reviewers pooled the inositol trials this year, they found the doses were different, the forms were different, the study lengths were different, and the women in them had quite different presentations of the condition.

I wrote the long version of that, with the actual numbers and what they mean for you, here: https://www.katridout.com.au/blogs/inositol-pcos-what-the-2026-evidence-says/?utm_source=facebook&utm_medium=social&utm_campaign=pmos-sep26&utm_content=contradictory-advice

PMOS is a name for a cluster, not a single condition. Two people with the same diagnosis can need genuinely different things.

That is why I am wary of any advice that arrives as a rule for everyone, and why the first appointment is mostly me asking questions rather than handing over a plan.

What is the most contradictory piece of PMOS advice you have been given?

Kat xx

If you have PCOS, this is the change I would make first, before any supplement.Stop thinking about cutting carbohydrate,...
01/09/2026

If you have PCOS, this is the change I would make first, before any supplement.

Stop thinking about cutting carbohydrate, and start thinking about what is sitting next to it.

A bowl of pasta on its own and the same bowl of pasta with a tin of lentils, a good pour of olive oil and a pile of greens are two different meals. The second one is not smaller. It is not more virtuous. It just behaves differently, and it keeps you going for longer.

The measures that moved in the inositol trials this year were fasting insulin and insulin resistance. Those are the same measures that respond to the shape of the plate, which is why I start there and not at the supplement shelf.

Tinned legumes are the cheapest way to do this. Rinse, drain, into the pan. No project required.

If you would like this built around your actual week, here is the fifteen-minute callback: https://calendly.com/katridout/15-minute-investigative-callback

What is the one meal in your week you would most like to fix?

Kat xx

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