Mandurah Nutrition and Dietetics

04/09/2026

🥬 Did you know kale is one of those leafy greens that packs a LOT into one simple ingredient? 👀

It’s a great source of fiber, vitamins, minerals, and antioxidants, and it can be an easy way to add more nutrient-dense foods to your meals. 💚

So if you’re looking for a savory meal with protein, fiber, and very little added sugar, try this:

✨ Low-Sugar Warm Kale & Pancetta Salad with a Fried Egg 🍳

PER SERVING:
🌱 7g fiber
💪 19g protein
🍃 1g added sugar

INGREDIENTS | Makes 4 servings
🥬 8 cups kale
🥓 4 oz pancetta
🧈 1½ tbsp butter
🍎 2 tbsp apple cider vinegar
🍒 ¼ cup dried cranberries
🌰 ½ cup pecans
🍳 4 eggs

Simple, savory, satisfying. 😋

Would you try this? YES or NO? 👇

𝑴𝒐𝒏𝒊𝒄𝒂 𝑫𝒊𝒗𝒊𝒏𝒆
Certified Dietitian & Health Coach
𝖣𝗂𝖾𝗍𝗂𝗍𝗂𝖺𝗇 | 𝖥𝖺𝗌𝗍𝗂𝗇𝗀 • 𝖥𝖾𝗋𝗍𝗂𝗅𝗂𝗍𝗒 • 𝖥𝖺𝗆𝗂𝗅𝗒 • 𝖳𝖾𝖾𝗇𝗌 • 𝖮𝗇𝖼𝗈𝗅𝗈𝗀𝗒 • 𝖬𝖾𝗇𝗈𝗉𝖺𝗎𝗌𝖾 • 𝖨𝖡𝖲 • 𝖤𝗆𝗈𝗍𝗂𝗈𝗇𝖺𝗅 𝖤𝖺𝗍𝗂𝗇𝗀 • 𝖯𝗂𝖼𝗄𝗒 𝖤𝖺𝗍𝗂𝗇𝗀 𝖪𝗂𝖽𝗌
https://www.mandurahdietetics.com.au/

01/09/2026

Your everyday food choices can influence how your body responds to insulin. 💚

Insulin resistance doesn’t happen because of one meal or one particular food. It develops over time and can be influenced by the bigger picture, including our overall eating pattern, physical activity, sleep, stress and body composition.

A diet consistently high in highly processed foods, added sugars and refined carbohydrates, particularly when low in fibre and nutrient-dense whole foods, can make healthy blood sugar regulation more challenging.

This is why nutrition matters. 🌿

It’s not about cutting out every carbohydrate or following another restrictive diet. It’s about creating balanced meals, choosing more nourishing foods, getting enough fibre and protein, and finding an eating pattern that works for your body and your life.

As a Dietitian and Health Coach, my philosophy is simple: understand your body, understand your “why”, and make sustainable changes, not perfect ones. 💚

𝑴𝒐𝒏𝒊𝒄𝒂 𝑫𝒊𝒗𝒊𝒏𝒆
Certified Dietitian & Health Coach
𝖣𝗂𝖾𝗍𝗂𝗍𝗂𝖺𝗇 | 𝖥𝖺𝗌𝗍𝗂𝗇𝗀 • 𝖥𝖾𝗋𝗍𝗂𝗅𝗂𝗍𝗒 • 𝖥𝖺𝗆𝗂𝗅𝗒 • 𝖳𝖾𝖾𝗇𝗌 • 𝖮𝗇𝖼𝗈𝗅𝗈𝗀𝗒 • 𝖬𝖾𝗇𝗈𝗉𝖺𝗎𝗌𝖾 • 𝖨𝖡𝖲 • 𝖤𝗆𝗈𝗍𝗂𝗈𝗇𝖺𝗅 𝖤𝖺𝗍𝗂𝗇𝗀 • 𝖯𝗂𝖼𝗄𝗒 𝖤𝖺𝗍𝗂𝗇𝗀 𝖪𝗂𝖽𝗌
https://www.mandurahdietetics.com.au/

01/09/2026

29/08/2026

Weekend reminder: 𝗿𝗲𝗹𝗮𝘅, 𝗲𝗮𝘁 𝗴𝗼𝗼𝗱 𝗳𝗼𝗼𝗱, 𝗮𝗻𝗱 𝗲𝗻𝗷𝗼𝘆 𝗹𝗶𝗳𝗲. 🥂🍅
As your dietitian & health coach, I’m here to remind you, healthy living isn’t about restriction, it’s about balance. 💚

Good food. Good moments. No guilt.

- Monica
https://www.mandurahdietetics.com.au/

28/08/2026

If you’ve been feeling tired, struggling with brain fog, or noticing changes in your skin and hair, it may be worth looking at what you’re putting on your plate.

These symptoms can have many different causes, but nutrition is an important piece of the puzzle. Giving your body a variety of whole, nutrient-rich foods can support your energy, concentration, skin, hair, and overall wellbeing.

As a Dietitian and Health Coach, I believe healthy eating shouldn’t feel complicated or restrictive. It’s about giving your body the nourishment it needs through simple, balanced choices you can actually maintain.

Your body gives you signals, learning to listen to them is a great place to start. 🌿

𝑴𝒐𝒏𝒊𝒄𝒂 𝑫𝒊𝒗𝒊𝒏𝒆
Certified Dietitian & Health Coach
Dietitian | Fasting • Fertility • Family • Teens • Oncology
https://www.mandurahdietetics.com.au/

26/08/2026

Menopause-related bloating isn’t always about what you’re eating.

Let’s look deeper, uncover the root cause, and find a nutrition approach that works with your body, not against it.

Click the link, Get your FREE 15min consultation NOW
https://www.mandurahdietetics.com.au/online-dietitian-consultations

- Monica

24/08/2026

Menopause is not a season to fear. It is a season to learn how to care for your body differently. 🌸

As your body changes, your nutritional needs change too. This is not the time to punish your body with restriction, extreme diets, or guilt around food. It is a time to nourish, strengthen, and support it.

Choose foods that give your body what it needs quality protein to support muscle, fibre to support digestion and fullness, calcium and other nutrients for bone health, healthy fats for overall wellbeing, and nourishing plant foods that may provide helpful phytoestrogens.

But remember: there is no perfect menopause diet. What works for one woman may not work for another. Your nutrition should be guided by your body, your health, your lifestyle, and what you can truly sustain.

Let food become a form of care, not punishment. Let this season be a reminder that your body still deserves nourishment, strength, and compassion. 🌿💗

If menopause has brought changes in your weight, energy, cravings, or appetite, don’t simply accept the struggle as something you have to live with. Sometimes, your body is asking for a different kind of support.

Nourish your body. Listen to it. Support it through the change. ✨

- Monica x

23/08/2026

Stop guessing what to eat. 💗

Let’s get to the root cause, understand what your body needs, and create a personalised meal plan that works for you and your lifestyle.

Get your FREE 15min consultation NOW
https://www.mandurahdietetics.com.au/online-dietitian-consultations