Nicole Bando

On Sunday, I ran my first marathon. Here I am packing my energy gels and fuelling with gatorade at 5am before the race. I sought professional advice from an amazing Sports Dietitian colleague, Katherine Shone and brilliant physiotherapist, Kevin Lieberthal . With the right training plan, I fuelled properly for every run, every training session and every minute of that race. This included eating to recover.
At times, it felt uncomfortable to challenge my own pre-conceived notions of food and how much, how often and what to eat. White toast and honey have their place. I have learned that fuel before even a short run or training session makes a massive difference to enjoyment, performance and recovery.
I speak to many people who exercise in the morning, and avoid eating until late morning, then become insatiable throughout the afternoon and evening. So in my work, I encourage my patients to fuel properly for their lives, and this includes school, work, play, exercise, breastfeeding, pregnancy and the demands of looking after small children. Take care of yourself, whatever challenge lies ahead. (Photo credit to my husband, Matt Jasper).
Katherine Shone Physio at Central Park Matt Jasper

It's cold and flu season. Eating well can support immunity, have you wondered how nutrition can help?

What should I eat for my immune system? Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs.

The unregulated marketing of baby and toddler foods is harmful to our children, and displaces real food from their diets, contributing to unhealthy growth, nutrient deficiencies, dental caries and risk of cardiometabolic disease. I was thrilled to be involved in this story as part of Dietitians Australia in the Guardian Australia.
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How Australia’s infant food labelling’s ‘health halo effect’ risks leaving babies under-nourished Despite public perception of strict regulation of the quality of food for infants, report finds the reality is very different

Roasted whole mushrooms, halved brussels sprouts, cauliflower & garlic in olive oil, with chickpeas, pomegranate arils & lemon juice. Served with a dollop of hummus and wholemeal pita.

Lactation cookies and teas are marketed to breastfeeding women, though lack the evidence to support their use. Good breastfeeding management and support are vital for optimal milk supply. Sometimes medication may be required. It's great to see my colleague, Evelyn Volders, a fellow Paediatric Dietitian and Lactation Consultant, talking about the evidence in this article.
ABC News Dietitians Australia Australian Breastfeeding Association

Do lactation cookies and teas actually increase breastmilk supply? Despite the testimonials by businesses selling lactation cookies and nursing teas, the evidence around the efficacy of these products is limited.

I feel very proud to have obtained the Advanced Accredited Practising Dietitian credential.
I look forward to many more years of practice in a dynamic, exciting area of practice.

Do you have questions about the different types of milk on the market? See my article for information to help you make a decision.

Which milk? a review of plant vs dairy milks Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs.

Tonight we are having Greek-style chicken burgers with fresh and steamed veg, Helga’s wholemeal wraps and Greek yoghurt. See below for the burger recipe:

Ingredients: 500g free-range chicken mince, 40g fetta, 1/2 red onion, finely diced, 1 teaspoon dried oregano, 1 egg, 1/2 cup breadcrumbs.
Method: combine ingredients and roll mixture into patties (made 9). Heat a pan with a generous splash of olive oil@and cook patties, about 3-4mins each side, until golden brown and cooked through.

Delightful.
Macro 5 grain porridge made with milk (not water), pear, raspberries and a generous serve of ABC butter.
Fuel your day right.

I had the privilege to present at the NEST Grand Round, to discuss cow’s milk protein allergy in the breastfed baby. A great discussion with my wonderful colleagues followed. One of the many benefits of working in a multidisciplinary team is the opportunity to discuss and improve patient care and outcomes together. I love my job. Pictures courtesy of and

I think I spotted a pelican this morning on the bay, is that even possible?!

Food impacts our mental health, and our mental health impacts what we eat.

A can empower you to take charge of your mental health and your overall sense of well-being. Guidance and personalised healthy eating habits will help enhance your .

Learn more: https://bit.ly/4c9ctLg

is here and we invite you to help us raise awareness.

Shakshuka-ish.
Serves 2.
For this deliciousness, heat 1tb of olive oil and saute 2 crushed garlic cloves, 1 chopped red capsicum, 2 handfuls of sliced mushrooms and 1 cup broccoli florets. Add 4 sliced Roma tomatoes and cook about 3-5 minutes. Make 4 divets and crack an egg into each. Cook about 10 mins on low and cover for the last minute or 2 to set the eggs. Serve with crumbled feta, wholegrain sourdough or pita.

So today has been a big day with opportunities to talk to the media about the new feeding recommendations from WHO. The link to the interview with Channel 10 is in my bio.

Look no further for Vegetarian Tuesday? inspiration ☺️. This 10-minute meal of butter beans, fresh tomatoes, garlic, basil and olive oil was absolutely delicious served on wholegrain toast. I imagine it would be even better with some torn mozzarella or a poached egg.
Plant-based protein, Vitamin C, lycopene, fibre, magnesium and a fabulous dose of yum!
Ingredients: 400g canned butter beans, drained, 4 large vine-ripened tomatoes, 1/4 cup basil leaves, shredded, 2 cloves garlic, minced, olive oil.
Method: Heat a dash of olive oil in a pan, brown garlic and add tomatoes. Cook for 5 minutes or so, add beans and warm through. Top with basil and season with chilli flakes, salt, pepper.

I find that 2 hours spent in the kitchen on a Sunday saves many hours during the week and reduces the mental load for the week ahead. Today I was lucky enough to find time between children's sport and family events.

I am often asked how to meal plan. I usually try to pick 2 meals that can be rotated, alongside some extras, such as roast vegetables or cooked pasta/rice that can be used to build meals. This week I forgot to order meat, so options are vegetarian:

- Black beans, corn, capsicum & onion, to have in wraps with cheese, avocado and lettuce (leftovers can be eaten with rice or pasta). My kids don't always love beans, but sometimes that is what is on the menu.
- Fried rice with egg (also great for school lunches in a thermos).
- Roast beetroot: can be thrown into a sandwich with hummus, cheese and salad, or a salad with chicken, feta and spinach.
- Roast tomatoes: to be added to pasta with basil & bocconcini, maybe some chicken if I can get to the supermarket.
I hope you find some inspiration and have a wonderful week ahead. Somehow there are only 2 weeks until the school holidays.

Great to see this information exposing the concerns about toddler milks.

'Hoodwinked and fooled': How Australian parents are being misled on toddler milk It's the ultra-processed milk powder intentionally marketed as a follow-on to breastfeeding or infant formulae. But the evidence suggests toddler or transition milks are unnecessary at best and harmful at worst.

Tofu is made from the soy bean and is a great plant-based source of protein, iron, calcium (if set in calcium sulphate or nigari), manganese and Vitamin A, as well as isoflavones. Including tofu in your diet can help to reduce intake of saturated fat (by reducing your meat intake), which also has a positive environmental impact.

Tofu takes on the flavours of the ingredients it is prepared with. It is quick and convenient to cook. Take a 450g block of firm tofu, and try one of these ideas at home:

- cube and marinate in low salt soy, garlic, ginger, chilli and rice wine vinegar. Add to a hot fry pan with some sesame or olive oil and turn frequently, cooking until golden brown.
- Brown tofu cubes in a hot pan with olive oil and remove. Add to dishes such as curries or fried rice.
- It is also delicious in a sandwich or wrap with hummus, grated carrot, spinach and sliced tomato.
- Crumble a block of tofu. Combine 2 tablespoons of tahini, 1 tablespoon of low salt soy sauce, 1 tb maple syrup & 1/4 teaspoon of garlic powder. Pour over tofu and mix to coat, place on a baking tray and spray with olive oil. Bake in a moderate oven, about 15-20mins until golden brown.

Thank you for involving me in the care of your precious little one.

Lettuce cups with crunchy fried rice, chicken & peanuts:
I adapted this mid-week dinner recipe from Woolworths. I think that I'll keep it on hight rotation. Quick, healthy, balanced.

Ingredients:
Microwave brown rice for 4
1/4 cup peanuts
4 spring onions
2 carrots, grated
3cm ginger, peeled and grated
2 cloves garlic, grated
1 bunch bok choy, finely sliced
500g lean chicken mince
1 tb sweet chilli sauce
1 tb low salt soy
Rice bran oil
Iceberg lettuce, large leaves.
Coriander, lime wedges.

Method:
Heat 1tb rice bran or peanut oil in a large frypan, add chicken and turn to brown. Add carrot, ginger, garlic, rice and soy and turn until golden brown and there are crispy bits sticking to the fry pan. Remove from the heat, add bok choy, spring onion, sweet chilli and mix through. Serve with lettuce cups and peanuts, plus lime juice and coriander, if available.

Serves 4-5, depending on the size & appetite of your kids!
I added leftover canteloupe, for a pop of extra colour and flavour.
NEST

How we feed our children is as important as what we feed them. Responsive feeding occurs when we observe and react to our children's (and our own) hunger and fullness cues. Starting solids can be a time of anxiety, however with knowledge and support, it can be a wonderful exploration with your little one.

Parents often worry about how much their children eat and this can lead to pressure or coercion to eat more, for example 'just one more spoon,' or feeding a distracted child. Children are born with inbuilt hunger and satiety cues, a cascade of hormones and interactions between cells and organs. Sometimes a parent's expectation of how much their little one will eat is unrealistic and this can lead to encouraging more. Try these tips when feeding your child:

A child who is hungry will be actively interested in the food, turn towards the caregiver, with an open mouth and make sounds and movements demonstrating pleasure and enjoyment.

A child who isn't hungry will turn away, push the food, or spoon, clamp their mouth closed, or become irritable, disinterested and possibly start throwing food. It's time to leave the highchair at the first sign of these behaviours!

Encourage independence with feeding from the beginning (a 6-month-old can be given a spoon and large, soft finger foods) and trust that your child will tell you how much they need. (With supervision as always when eating). If experiencing difficulties, seek help with a paediatric dietitian.

What is baby-led weaning?
This is a form of offering solids that allows a baby to feed themselves. Studies show this form of feeding does not increase risk of choking and baby can respond to his or her own appetite cues.
When a baby can sit when supported and has good head and neck control, you may offer baby large, handle-shaped, soft foods that stick out either end of his/her fist, such as soft banana, avocado, well-cooked meats, roasted or steamed vegetables.
Some babies love this form of eating. There is no one right way to feed your baby and you may find a combination of traditional spoon feeding works well alongside this method. Of course it is important to avoid foods that may be a choking risk and to always supervise baby. First foods should be rich in iron and zinc.

Plant-based iron sources include legumes, seeds, nuts (& nut butters), tofu, iron-fortified cereals (e.g. Weet-bix) and grains, such as brown rice and oats. Pair with some Vitamin C to assist absorption. For example, nuts with berries, tofu with capsicum & broccoli.
Iron transports oxygen around the bloodstream, and symptoms of deficiency include fatigue, headache, dizziness.