Home
About
Courses
Services
Shop
- Promotion
- Cart
Blog
Contact
- FAQ
- Media
Cart

Home
About
Courses
Services
Shop
- Promotion
- Cart
Blog
Contact
- FAQ
- Media
Cart

Choose Your Gift

Choose Your Gift!

Congratulations you qualify for our Buy 2 get 1 Promotion – add your gift below!

There are no gifts for you yet.

Hey mama, I see you. 💕 Nourishing yourself whi

Hey mama, I see you. 💕

Nourishing yourself while breastfeeding can feel like a constant juggling act, especially when you’re trying to stick to a budget.

But here’s the truth: small swaps in how you shop can make a BIG difference — both for your wallet and your health. ✨

👉 Swipe right to see the cost breakdown of raw vs. processed foods and how these simple changes can help you nourish yourself and your baby while saving money.

We’ll compare things like:

- Porridge sachets vs. quick oats
- Bagged spinach vs. whole spinach
- Block cheese vs. sliced cheese
- Canned soup vs. dried soup mix
- Fresh tomatoes vs. pasta sauce jars
- Sliced deli meat vs roast meat

Raw ingredients are often cheaper, lower in salt, sugar, and additives, and packed with more nutrients and fibre to keep you feeling good for longer. But let’s be real — as a busy mum, convenience is key! 💡 Canned, frozen, or pre-packaged options can still be nutritious and save time. Just keep an eye out for lower salt, sugar, and higher fibre options where possible.

Ready to make nourishing yourself simple and stress-free? Check out my Postnatal Roadmap program - where you get 7 day menu plans for 6 months, relevant to the postpartum stage you and your baby are in!

📩 Comment or DM ‘ROADMAP’ to learn more!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

If I could go back, I’d tell my pregnant self on

If I could go back, I’d tell my pregnant self one thing: don’t underestimate the power of good nutrition during labour. 💪🍎

When you’re preparing for birth, it’s easy to get wrapped up in all the logistics and emotions.

But just like running a marathon, fueling your body with the right foods can make a huge difference in how you feel and how much energy you have when it counts the most. ✨

From energy-boosting carbs to protein that helps you stay steady through each contraction, the right nutrition can keep you strong, focused, and ready to tackle the journey ahead.

And let’s not forget those quick snacks and hydration—sometimes, a simple granola bar can make all the difference! 🥤🍌

👉 SWIPE RIGHT to see what I wish I’d known about eating and hydrating for labour.

Whether it’s keeping fibre in mind to avoid unexpected surprises or prepping post-birth snacks to support recovery, these tips are here to make you feel empowered and prepared!

Want to feel totally ready for labour? Join my Getting Ready for Labour Masterclass and learn how to support your body through every stage of birth. 🌸

✨ Comment or DM ‘LABOUR’ and I’ll send you the link!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

The funniest thing someone said to me about pregna

The funniest thing someone said to me about pregnancy nutrition…

“You’re craving pickles? That must mean it’s a boy!” 🥒👶

Pregnancy cravings bring out some of the wildest (and funniest!) advice!
From pickles to ice cream, everyone has a theory about what your cravings “mean.” But let’s set the record straight 👇

1️⃣ Cravings don’t predict baby’s gender

Sorry, but craving pickles doesn’t mean it’s a boy! Cravings are often random or tied to nutrient needs—not gender predictions.

2️⃣ Why pregnancy cravings happen

Hormonal shifts, heightened senses, or even nutrient needs can trigger cravings. Nothing mystical here, but it sure makes pregnancy interesting! 🌈✨

3️⃣ Enjoy your cravings

Satisfy those cravings (pickles and all!) in moderation. They’re part of this unique journey, so embrace it! 🍫🥒🍟

And let’s be real, everyone has a craving theory. Sometimes the best thing to do is just laugh and enjoy the ride. 💛

What’s the funniest craving advice you got? Or, what was your most unusual craving?

Share below! 👇

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

☕Is caffeine during pregnancy really a no-go? 🤔

You’ve probably heard mixed messages about whether you should cut out coffee altogether or if a cup or two is safe. With so much conflicting advice out there, it can feel overwhelming to figure out what’s best for you and your baby.

Let’s set the record straight!

I’m breaking down some common myths and the facts behind them to help you make the best choice for your pregnancy.

👉👉 Swipe through to learn the truth about caffeine during pregnancy, including how much is safe, if decaf is really caffeine-free, and how caffeine might affect your pregnancy outcomes.

Every mum deserves to feel confident and informed in her choices. Let’s make it easier together! 💛

💖 Ready for more tips on pregnancy and breastfeeding? My Getting Ready for Breastfeeding Program has all the info you need to navigate this journey with ease!

👉 Comment or DM ‘MILK’ to learn more!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Pregnancy fatigue is REAL! 😴 Some days it fee

Pregnancy fatigue is REAL! 😴

Some days it feels like no matter how much you rest, you’re still running on empty.

And while it’s totally normal to feel more tired, there are a few things that might be making it even worse without you realising it 😪

Here are 5 things worsening your pregnancy fatigue (without you knowing! 😖😖)

🍽️ SKIPPING MEALS OR NOT EATING ENOUGH

When you’re exhausted, and your stomach is being pushed up, eating can feel like a chore. But pregnancy takes a lot of energy! Skipping meals or not eating enough can lead to low blood sugar, which makes you feel even more drained. Try keeping easy snacks around so you can keep your energy steady.

🫗 NOT DRINKING ENOUGH WATER

Dehydration can make you feel sluggish and worn out. I know, drinking enough can be tough with a baby pressing on your bladder! But keeping a water bottle close by and taking small sips throughout the day can help you big time!

🪫LOW IRON LEVELS

Iron is key to fighting fatigue, and during pregnancy, you need more of it. Foods like leafy greens, lean meats, and fortified cereals can help, but if you’re still feeling extra tired, it might be worth checking in with your healthcare provider as many pregnant women require iron supplements.

🛏️ STRUGGLING WITH SLEEP

Finding a comfortable position and staying asleep can feel impossible some nights. Try a calming bedtime routine, use all the pillows you need, and keep the screens off to help you get more restful sleep. Every little bit helps!

🏃‍♀️SKIPPING MOVEMENT

I get it—when you’re already tired, exercise can feel like the last thing you want to do. But gentle movement, like a short walk or some prenatal yoga, can actually boost your energy and help reduce that heavy fatigue.

Growing a tiny human is amazing yet also exhausting, but these small changes can make a big difference in keeping your energy up 🔋

Which one of these do you struggle with the most? Let’s talk in the comments! 👇💬

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Wondering how much milk you’ll produce after you

Wondering how much milk you’ll produce after your baby arrives? 🤱

You’re not alone!

It’s a common question, and understanding what to expect can help ease some of that new-mum anxiety.

Let’s chat about how your body prepares to nourish your baby naturally! ✨

🌟 Colostrum (Days 1-3): In those first magical days, your body produces about 1 to 2 teaspoons per feeding of this nutrient-packed "liquid gold." Don't worry—it may seem small, but it's perfect for your newborn's tiny tummy!

🌸 Transitional milk (Days 4-7): As your milk changes, you might produce around 30ml per feeding. Your baby's appetite is growing, and so is your supply.

🥛 Mature milk (After Week 1): By the end of the first week, your mature milk comes in, increasing to about 60 to 90ml per feeding.

💪 Established supply (By Week 4-6): Once your supply is fully established, you could be producing 750 to 1000ml per day! Every mum is different, so numbers can vary—and that's okay!

Remember, these are just averages, and everyone's journey is unique. So if your experience is a bit different, that's completely normal!

So, want to feel fully prepared and confident about breastfeeding?

💓Join my Getting Ready for Breastfeeding Course for all the expert advice and practical tips to make sure you’re ready for this!

Comment or DM ‘MILK’ for more details!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

🧡 Hey everyone, it’s Kristy here! I wanted to

🧡 Hey everyone, it’s Kristy here! I wanted to take a moment to share a little more about myself so we can connect on a more personal level…

As you all know, I’m a dietitian specialising in women's health and breastfeeding.

Lately, I’ve been loving "haystacks" - mince/black bean/veg sauce with cheese, salad, sour cream, all on top of taco's🍽️—it’s such a hit in my household and perfect for busy days when I still want something nutritious on the table. 🥗

When I’m not working with my amazing clients or creating new content, I love to spend my time with foster kids, gardening, especially growing foods we can eat and finding some time to exercise or walk for 30min during my lunch break🌿✨. It’s a great way to recharge and find balance between work and family life.

A typical day for me looks like:

school drop off
working at my other job in Aboriginal Health
having a 30min walk during my lunch break
school pick up and my son's after school activities
making dinner
getting to the gym 2-3 times a week
once my son is in bed, working on creating new content or courses and social media editing 📅, but I always try to make time for catching up on my son's day and playing some sport with him 🧘‍♀️, because it helps keep me grounded and focused on what really matters.

I’d love to hear from you—what’s something you’ve been enjoying lately or a hobby that helps you relax? Drop a comment below! 💬🧡

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Did you know that breastfeeding can help your body

Did you know that breastfeeding can help your body recover after birth? 💡

It’s true! Nursing triggers the release of a hormone called oxytocin, which helps your uterus contract and shrink back to its pre-pregnancy size more quickly.

This process, known as involution, also reduces post-birth bleeding and aids in your recovery. 💪

If you’re a pregnant mum, breastfeeding offers more than just nourishment for your baby—it plays a big role in your healing too after birth!

👉 SWIPE RIGHT to find out how starting breastfeeding immediately after birth, supports your postpartum recovery.

Curious to learn more about how birth choices and the golden hours after birth, can impact your breastfeeding journey? Want more tips and expert guidance on becoming an empowered birth and breastfeeding mama?

Check out my Getting Ready for Labour Masterclass for everything you need to feel confident and prepared for your baby’s upcoming birth! 💖

Comment or DM ‘LABOUR’ right now and I’ll send you a link!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Newsletter sign-up

Leave this field empty if you're human:

All Rights Reserved. Privacy Policy.

© Copyright 2020 Growth Spectrum.