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☕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

If you’re tired of that burning feeling after me

If you’re tired of that burning feeling after meals or the constant discomfort of indigestion, I hear you.

Heartburn can make eating feel like a struggle—especially when you’re already juggling the demands of motherhood.

But relief doesn’t have to be complicated.

In fact, a few simple food choices can make all the difference. 💫

Here are my top 5 go-to foods that can help ease heartburn and indigestion (and they’re easy to add to your meals!):

🥣 Porridge – This soothing breakfast is rich in soluble fiber, making it easy to digest and gentle on your stomach, perfect for starting your day without triggering reflux.

🍌 Bananas – Bananas are naturally low in acid and easy to grab on busy days, which helps keep things simple when heartburn strikes.

🌱 Ginger – Ginger tea has become my go-to for calming my stomach, thanks to its anti-inflammatory benefits.

🥬 Leafy Greens – Spinach and kale are great because they’re low in fat and sugar, which helps reduce acid production without discomfort.

🌰 Almonds – A handful of almonds can do wonders when I need something that won’t upset my stomach, thanks to their natural alkalinity.

👉 Pro Tips for Eating with Ease:

1️⃣ Avoid lying down right after eating—this can make heartburn worse. Give yourself a couple of hours before bedtime.
2️⃣ Try smaller, more frequent meals to keep things gentle on your digestive system.

I know how overwhelming it can feel to find foods that actually help rather than make things worse.

These choices are gentle on the stomach and can be a lifesaver when heartburn hits. 🌼

👉 Share this post with other mums who could use a bit of relief and a happier tummy!

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

Feeling overwhelmed with what to eat while breastf

Feeling overwhelmed with what to eat while breastfeeding? 🤱

Between sleepless nights, recovering from birth, bonding with your baby, and trying to boost your milk supply, figuring out how to stay nourished can feel like an impossible task. 😅

You’re not alone if you’re too exhausted to think about what’s for dinner—let alone make it. But staying well-fed is essential for your energy levels, mood, and milk supply. 💪✨

That’s why I’ve put together a STEP-BY-STEP GUIDE on how to make easy, make-ahead, one-pot meals that you can whip up without much effort!

They’re perfect for new mums who need something nutritious without the hassle. 🍲🥄

Want more tips on how to boost your milk supply during breastfeeding?

Check out my Breastfeeding Meal Plan for a 3-day meal guide, expert tips and routines designed to support milk supply and nourish you and your baby! 💕

Comment or DM ‘BOOST’ and I’ll send you a link!

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

Struggling with PCOS and wondering if natural supp

Struggling with PCOS and wondering if natural supplements can help?

📖 A recent study on ISRN Nutrition offers some clarity.

Let's talk about inositol and vitamin D—two powerhouse nutrients showing promising results! ☀️💊

✨ Inositol, particularly myo-inositol (MYO) and D-chiro-inositol (DCI), can boost insulin sensitivity, support ovulation, and improve fertility. Many experts recommend a 40:1 ratio of MYO to DCI, especially for women dealing with weight-related PCOS challenges. 🍽️⚖️

🌞 Vitamin D is key for healthy ovarian function, balancing glucose levels, and reducing androgen levels.

Since many women with PCOS are deficient in vitamin D, this nutrient can help with menstrual regularity and insulin resistance. 🩸💡

✨ The combination of inositol and vitamin D offers a holistic way to manage both fertility and metabolic challenges. Some studies even show it may improve fertility outcomes in treatments like IVF. 👶🌱

While more research is needed, these nutrients may provide a natural way to ease PCOS symptoms.

Chat with your healthcare provider to see if they’re right for you! 🩺💖

Have you tried inositol or vitamin D to manage your PCOS symptoms?

Drop a comment below and let me know your experience! 👇💬

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

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