Hello Nutrition

Have you ever noticed the difference in care between pregnancy and postpartum? ​​​​​​​​​
Both are critical times for both mum and baby.

We're on a mission to change the care women get in both pregnancy and in the first few years postpartum.

Need a quick snack? ​​​​​​​​​
As a busy mum, it can be hard to sit down for a meal or prepare a snack with a baby or toddler on the hip - we get it!

This list of convenient, high protein snacks that you can eat with one hand so you can stay nourished and energised while multitasking.

Even more helpful, protein keeps us feeling full for longer.

Lana is at the Bubs and Kids expo today at Camden Markets ☀️

Whether you're at the beginning of your fertility journey, pregnancy, postpartum or finished having kids - we support you with expert nutrition advice along your journey 🧡

Join us for our FREE talk presenting on all things Nutrition for Fertility.

We will be with the team.

We have freebies and best of all, get your burning questions answered! We give you clear and realistic nutrition advice for fertility - whether it's your first or you're having another baby.

This FREE event will leave you confident in how to eat to boost your fertility and set yourself up for a healthy pregnancy ✅

Save this post and mark it in your calendar.

We can't wait to see you there!

Meet our administration assistant, Claudia Torrisi!​​​​​​​​​
Claudia is currently in her final year of studying a Bachelor of Nutrition and Dietetics (Honours) at the University of Wollongong.

As part of the team, Claudia is the friendly face and first point of contact for our valued clients. With over two years of experience in administration, Claudia plays a key role in maintaining the day to day operations of the business, so that our dietitians can focus on delivering the highest quality care to our clients.

Whether it be assisting with client enquiries, or managing appointment bookings, Claudia’s keen eye for detail and commitment to efficiency ensures our administrative processes run seamlessly, whilst providing exceptional service to our clients.

In her free time, you can be sure to find Claudia in the kitchen creating new and exciting recipes!

At Hello Nutrition, our specialist dietitians pride themselves on helping women feel more energised 💪🏼 navigate their health concerns and SAVE TIME in the kitchen.

We're all about helping you with expert nutrition support so that you can focus on what truly matters in life 🧡

Lana is a certified fertility and pregnancy dietitian, and an expert in postpartum, interpartum and breastfeeding nutrition. 

Alessandra .alessandra is a certified fertility dietitian specialising in PCOS, Endometriosis and Coeliac Disease. 

The best part of our job is working with and supporting amazing women like you on your journey to improved health and wellbeing, whatever that looks like for you. 

Want to work with us? Send us a DM to get started! ☀️

Are you finding it harder to conceive this time around? 🤔

One factor could be Coeliac Disease... here's why.

People who are at risk of Coeliac Disease will have the HLA DQ2 or DQ8 gene, but this doesn't necessarily mean that they will develop Coeliac Disease in their life.

Genes work almost in a similar way to a light switch - something has to flick the switch for the light to turn on.

If the gene is switched on, Coeliac Disease will develop. We don't know what exactly causes this to happen, but it is thought to be related to viral infections, environmental triggers or stressors, including pregnancy and birth.

Getting tested for Coeliac Disease is always a good idea to rule it out or explore further 👍🏼

Understanding if you have the gene may not tell you if you have active Coeliac Disease, but it can tell you whether you and your children may be at risk in the future, as the gene can pass down to the next generation.

Speak with your doctor and dietitian about how to go about testing for Coeliac Disease.

SAVE this post to keep on hand ✅

It's Coeliac Awareness Week and .alessandra
(our expert on all things gluten free) helps us understand the link to fertility.

1 in 70 Australians have Coeliac Disease, an autoimmune condition where gluten causes inflammation and damage to the small intestine. 

Symptoms vary from person to person, and many people are living without knowing they have Coeliac Disease at all! 

When it comes to fertility, the damage in the small intestine means we miss out on absorbing nutrients that are needed to support conception and healthy pregnancy🤰🏼

Women with undiagnosed Coeliac Disease are at higher risk of infertility and miscarriage, but a gluten free diet is effective in reducing the risk and can optimise fertility in Coeliac Disease. 

If you are experiencing unexplained infertility, recurrent miscarriage or you suspect you may have Coeliac Disease, we can support you in investigating and managing the condition to support a healthy and happy pregnancy!

If you’re wanting to fall pregnant with Coeliac Disease, get in touch with us via DM or email [email protected]

Here's a quick guide on the process of working with one of our women's health dietitians.​​​​​​​​​
1. Reach out with your questions (DM us or email us [email protected])
2. Book online
3. Receive your confirmation email
4. Attend your first appointment
5. Build momentum with expert support through our VIP Coaching Program

We can help with a range of conditions and provide support with:

If you're wondering whether we are the right dietitians for you, here are some of the common scenarios where we can help:

✅ Trying for your next baby

✅ Reduce risk of conditions (like preeclampsia, preterm birth, gestational diabetes) to have a healthier pregnancy

✅ Get on top of your nutrition deficiencies (like the all too common iron deficiency)

✅ Want your kids close together? Manage your nutrition and reduce your risk of deficiencies!

✅ Healthy postpartum weight loss (whether you're breastfeeding or not)

✅ Planning for pregnancy after weight loss surgery

✅ How to have a healthy relationship with food

✅ Breastfeeding nutrition

✅ Getting your period back postpartum!

✅ Gluten free diets

✅ Endometriosis and PCOS

✅ IVF, FET preparation or recurrent miscarriage

Still have questions? Send us a message! 🙋🏼‍♀️

We are always so thankful to be helping people like you! 🥰 It's such a privilege to help you on your journey, saving you time and giving you more energy to live your life to the full 🙌🏼

We're hiring!

Hello Nutrition is looking for an administration assistant to join our team.

Hello Nutrition is a virtual private practice with dietitians specialising in fertility, pregnancy, postpartum and women's health.

Join our virtual nutrition clinic and support our team of dietitians as we aim to empower women through motherhood and beyond.

Your role will include:
- Clinic administration
- Emails and scheduling content
- Admin support for dietitians

To apply, email [email protected] with:
- Your CV
- A cover letter

Please email [email protected] for further information. Nutrition and dietetic students encouraged to apply.

Applications close 11:59pm 28th of January.

You will notice a name change. But it's much more than that.

It's also the beginning of a new chapter for how we help many women and their families across Australia.

Since we started the Lana Hirth Dietitian clinic in 2020 (in peak lockdown), we have seen hundreds of clients across Australia. In that time, we have become more focused on women's health to provide the empathetic care that's based on the latest nutrition evidence.

We get it's tricky juggling all the things.

We want to help you nail your nutrition so have energy to live your life and enjoy doing the things you love.

We've also expanded our team to have dietitian Alessandra Rigoli join us at the beginning of this year. She has a focus on reproductive health (think PCOS and endometriosis) and fertility.

Thank you for all your support so far and following along. Thank you for helping us have a bigger impact.

Welcome to Hello Nutrition ☀️

When I was in my second year of uni, I started a little blog.

Little did I know that years later, I would help many people around Australia in my own private practice (now with a team) specialising in women's health.

In the next few weeks, you'll see some changes around here. I'm pretty excited about them and the things to come.

Whether you're new or you're an OG follower from when I was a student dietitian - I want to say thank you. I still pinch myself (5+ years on) that I am able to help so many people with food to feel better and have time for more important things.

Thank you!

Hello hello 👋🏼 it's been a while since I've introduced myself.

Swipe to see Instagram (newborn) vs reality (nap trapped with an 18 month old) 😅

Here are a few thoughts and things about me...

1. I used to HATE my curly hair so much so that I straightened it every single day (people had no clue my hair was curly!).

2. My favourite thing is spending time with people I love. Quality time 💕

3. I still pinch myself that I get to be a dietitian. Although, I NEVER imagine I'd be a pregnancy and postpartum dietitian all those years ago. I'm so thankful this is my job 🥰

For those OG followers, you'll know I started documenting my learning since early uni days. I've taken a step back with the demands of life with two kids and running a business, but would love to keep documenting my learnings because I'm learning new things every day 🤯🤓

4. I love op shopping. I think it's the combination of the thrill of the chase + can be good for your wallet + good for the environment + supporting good causes ✅✅✅

5. I don't think we can do it all. We being mothers. We're told we can do all the things. This set us up to fail. BUT I still feel the tension to try to do it all 🤷🏼‍♀️ one thing I do know is that food doesn't have to take up so much mental load, although it can - it is possible to not dread meal times or to feel exhausted the time or feeling out of control with food.

Life is SO MUCH BETTER when you're not depleted, when you actually have energy and feel confident in the way you are feeding yourself and your family 💕

7. Oh and for those who are very new here, I live in Sydney and I have two little kiddos, a 4 year old and 1 year old.

That's a little about me. There's big things coming 🙊 ☀️

I'm so thankful for everyone here, from OG to new followers 🥰👋🏼

If you’re struggling with infertility, you’d be willing to try almost anything to help you fall pregnant. But will going gluten free help with your fertility?...

Do I need to go gluten free to optimise my fertility? If you’re struggling with infertility, you’d be willing to try almost anything to help you fall pregnant. But will going gluten free help with your fertility?

Over the weekend, we attended The George Centre's Mum and Bubs Expo.

We were able to meet so many women planning their families, mums-to-be, and mums. What is so special about doing these in-person events is the chance to hear the experiences (as well as meeting bubs too!).

We are so excited and honoured to continue to provide expert nutrition support to these women.

Come meet our team in person at The George Centre this Saturday and win some giveaways!

Come to our mums and bubs expo on Saturday 29th July.

We will be joined by some of our specialist obstetricians and paediatricians; as well as City Fertility and other trusted partners, and have over $4000 worth of giveaways including an upgrade to a maternity unit LUXE suite!

Conditions:
To win – name is drawn – answer the question
Q: What is the name of the hospital? A: The George Centre

Correct answer chooses a prize of their choice. Choices given to order of arrival at the prize desk; not order of name drawn
Prizes must be claimed on the day of the expo.

NB: prizes are not redeemable for cash

Our sincere thanks to all our wonderful partners in health for their generous donations. To view a full list of all the prizes to be won on the day, please click here:

https://thegeorgecentre.com.au/over-4000-worth-of-giveaways-at-our-mums-and-bubs-expo/

Not sure what to eat during the two week wait? Our latest post by our team dietitian, Alessandra Rigoli, has you covered.

Supporting your fertility: 5 key nutrients to focus on during the two week wait Know what to eat during the two week wait.

A quick summary on interpartum ✨

Inter = between
Partum = giving birth

When I first graduated as a dietitian, never did I expect I would be specialising in this area. In fact, I had never heard of the word interpartum 🤯

I cover nutrition after birth, trying for your next baby and support you through pregnancy as well 💕

Nutrition during this time is SO important.

It sets you up for a healthier pregnancy and gives you more energy! 💪🏼

It helps you be the mum and person you want to be... cause NO ONE wants to be exhausted and living in survival mode 🫠

Planning your next baby?🔥Grab my free checklist 🔥 (that covers more than just food!)

Have you heard of interpartum before? 👇🏼

What did you eat during labour? 👇🏼

Labour is hard enough, don't add extra unnecessary fatigue!

This will help you feel confident with what food to eat and have on hand ready for when you go into labour! ✅

What did you eat? I can't even remember during my first labour. I didn't have a plan. But second labour, was a whole different story... (story coming to the New Mums Nutrition podcast next year)

If you're currently pregnant 🤰 you'll want to SAVE this post 📝

There are lots of things you could include in your hospital bag, and here are 5 things to consider to nourish you and your bub...

✅ WATER BOTTLE - That postpartum thirst is like no other. Make sure you have one that you can open ✨ one handed ✨ rather than the hospital drink bottles. You'll thank me later! 💧

✅ LABOUR SNACKS - You're body goes through a marathon, so you want to fuel yourself properly for the job. Your uterus is a muscle that is contracting A LOT and you need to fuel! You'll want quick, easy, non-chewy, carbohydrate rich snacks 🍌

✅ POSTNATAL SUPPLEMENTS - Everyone talks about prenatals, but we forget about them as soon as you need them. Every 👏🏼 woman 👏🏼 needs 👏🏼 a 👏🏼 postnatal 👏🏼 supplement 👏🏼 It's great for recovery and helps kick start your postpartum journey.

Generally speaking, you can start by ✨ continuing your third trimester prenatal ✨ if you're unsure. But if you're struggling with low iron, postpartum constipation, wound healing (from c-section, tears or episiotomy), PPD or you're breastfeeding (or anything else), you'll want it reviewed by a dietitian!

✅ POSTPARTUM SNACKS - If there's only one thing you bring for your nutrition, let it be this (although supplements is a close contender). One handed nutrient dense are my favourite. Anything from muesli bars, fruit, nuts and seeds, bliss balls 💕

✅ BIRTH PLAN - in your birth plan, consider your feeding intentions, delayed cord clamping (which boosts iron, B12 and other key nutrients that your bub receives) and what support you'd like 🙋🏼‍♀️

Let's help other mums-to-be out... what else would you pack in your hospital bag? 🤔

PS If you want a checklist for what to eat postpartum, grab our New Mums Nutrition Checklist (link in bio )

PPS Enjoy all those newborn cuddles 🥰

Hello 👋🏼 I'm overdue for an introduction and life update as I "settle" into life with two kids 👶🏼👶🏼

⚡ I'm Lana, I live in Sydney, am a wife and mama of two (Mr A who is 3 and Miss A who is 6 months old)

⚡I used to HATE my curly hair! But now I love it, even though it has a mind of its own and entering the world of curly girl method is an experience all on its own 😅

⚡Life is too short to worry about food and hating your body.

⚡ Having kids (and having less time) really forces you to look at your priorities 🤯

⚡ My happy place is with my family and friends ❤️

⚡ Being a mum is hard enough. Don't let food be one of the things that worries you. I help YOU during pregnancy and as a new mum to optimise your nutrition so you can live life to the full! I LOVE helping you have more energy and save time when it comes to food in a realistic and practical way ✅✅✅

⚡ I've always wanted to be a dietitian. I feel so thankful to be a part of people's journey's as they grow their families and be the mums they want to be 🤰🙋🏼‍♀️

⚡I love taking photos to capture memories but never take enough. Anyone else? 🙈

💕 Life with two kids can be a rollercoaster, a constant juggle, re-learning, reflection, sleep deprivation on a whole new level, a thousand decisions each day, filled with lots of laughter and lots of big feelings 😅

Tell me, what advice would you give to a new mum?! ✨

📷

Help us support mums and babies living in poverty 🌍

You can help mums and bubs access life saving pregnancy and birth care by joining Yoga for Mothers fundraising class… ⁠ 🧘‍♀️
⁠
Our world's babies need urgent support 👶
⁠
Despite progress, more than two million children will die within their first month of life. Most will be at home, without access to even the most basic health care.⁠
⁠
I've teamed up with Tiff from MamaBe and Family Focus Nutrition - Antonia Wright to raise much need funds to support mothers in Mbulu, Tanzania.⁠
⁠
✨ As part of our collective fundraising efforts Tiff from MamaBe will be running a special pop up Yoga for Mothers class. This class is suitable for preconception, pregnancy, postpartum and all stages of the motherhood journey ✨
⁠
👉 Places in the Wagga Wagga studio are limited, however online tickets are available. See details below and reserve your place via the link in the comments
⁠
Our goal is to reach $2,600. ⁠
⁠
This will provide 10 pregnant women in Mbulu, Tanzania, with a Start of Life Bundle from Compassion Australia 🌍
⁠
A Start of Life Bundle includes:⁠
⁠✅ Access to prenatal classes and postnatal support⁠
⁠✅ A skilled birth attendant to ensure they have a safe delivery⁠
✅ And baby essentials such as blankets, towels, soap, lotion and nappies.⁠
✅ It also gives new mums a feeling of relief and comfort, knowing their baby will have the best start in life.⁠
⁠
Fundraising Class Details:⁠
⁠
👉What: 1hr gentle yoga class suitable for pregnancy, postpartum and all stages of the motherhood journey. However all are welcome, you do not need to be a mother to attend. Suitable for beginners with no experience required.⁠
⁠
👉Where: Online via Zoom or in studio at Movement Remedies, 8 Gurwood St, Wagga Wagga NSW 2650
⁠
👉When: 9am AEST Saturday 20th August ⁠
⁠
👉What to bring: wear comfortable stretchy clothes and bring a mat if you have one, however we also have plenty in studio if you prefer ours. Don't forget your water bottle.⁠
⁠
👉Bonus inclusion: FREE iron rich recipe booklet for motherhood from me

✨ Book your ticket now or donate to the cause via link in comments ✨

Supported by event sponsor Elevit Australia

Can your milk supply be impacted by exercising?

And what do you need to consider when returning to exercise if you're breastfeeding? 🤔

To be honest, this is SUCH a common question I see new mums asking.

No matter what your reason for getting moving again, it's important to know how to do it safely and in a way that's not going to hinder your supply! 🏃‍♀️

In today's podcast episode, I was joined by .exercise.physiology to break it down. In just 10 minutes, Courtenay breaks it down for us! 🙌🏼

✨ Listen on the New Mums Nutrition podcast now 💥 Episode 18. Can you exercise and breastfeed? 💥

We had Dietitian Georgia D’Andrea from Plant Nutrition & Wellnessness share her top nutrients for a plant-based pregnancy.

Top 5 Nutrients for a Plant-Based Pregnancy Is it safe to follow a plant-based diet? Here’s the nutrients you need to make sure you’re including for a healthy pregnancy.

This is our blog post in our series on reducing your risk of conditions in your next pregnancy.

Gestational Diabetes – how do I reduce my risk of getting it again? Are you worried it will come back again for your second? There are many ways toyou can reduce your risk of developing it.

Find out how the way you eat can reduce your risk of developing preeclampsia. ...

Reducing your risk of developing preeclampsia with food Find out how the way you eat can reduce your risk of developing preeclampsia.

I had the pleasure of being interviewed by Dietitians Australia for Women's Health Week, chatting all things women's health, pregnancy and postnatal nutrition.

After a short break, the I’m A Dietitian podcast is back with bunch of new and exciting episodes coming up!

As we're celebrating , it was fitting to have Lana Hirth - Dietitian on the podcast. Lana is an who prides herself in providing up-to-date and evidenced-based care in women's health, pregnancy and postnatal nutrition. Lana hosts the 'New Mums Nutrition' podcast, runs a virtual private practice and online masterclasses.

Lana chats to Tara Diversi about juggling her business as a new mum at home during the pandemic, sharing some great tips for effective virtual consultations. She also highlights some tips on starting your own podcast. Listen in via Spotify: https://spoti.fi/34g5fTZ