Nicole Bando

Nicole Bando Nicole is a specialist Paediatric & Family Health Dietitian & Lactation Consultant based in Melbourne

Nutrition is an important part of planning for a thriving family and helps to lay the foundation for a healthy mother and baby. This is important to reduce the risks of chronic disease later in life. Diet and lifestyle can even impact fertility and there are many facets of the diet that can be modified to help. I am an Accredited Practising Dietitian (BNutrDietet, Monash University), with over a d

ecade of acute clinical experience at Alfred Health. Since having children, I have developed a passion for maternal and infant health, leading me to complete the Certificate IV in Breastfeeding Education (Counselling) through the Australian Breastfeeding Association, where I now support mothers on the National Breastfeeding Helpline. This experience, combined with the Certificate of Paediatric Nutrition and Dietetics (Unit 1) completed through the Royal Children’s Hospital, allows me to address any nutrition concerns you may have within your family, at any stage. With the abundance of dietary information available, it can be challenging to know what to eat! I will tailor advice to suit the needs of each individual, explore your particular goals and provide you with the tools required to overcome diet and lifestyle challenges. If you would like evidence-based advice in the following areas, I will help you to glow, grow or nurture:
• Diet for fertility
• Eating for a healthy pregnancy
• Gestational diabetes management
• Weight management at any stage of the life-cycle
• How to manage your diet during pregnancy with morning sickness, reflux, iron deficiency or constipation
• Staying healthy on a vegetarian or vegan diet (avoiding nutrient deficiencies)
• Eating for breastfeeding
• Staying healthy as a new mum
• Irritable Bowel Syndrome (including low FODMAP diet)
• Infant growth (breastfeeding, formula or mixed feeding, introducing solids, etc.)
• Fussy eating
• Food allergies and intolerances

We will work together towards glowing, sustainable and happy eating. Please see below for more information about my services and fees:

Though you can find any recipe online, there is something that feels slower and more soulful about using a cookbook in t...
25/06/2026

Though you can find any recipe online, there is something that feels slower and more soulful about using a cookbook in this busy world. These are my current favourites, in the kitchen for easy access. What are your go-to cookbooks?

Iodine is essential for baby’s growth and brain development. Whilst breastfeeding, iodine is transferred directly from m...
19/06/2026

Iodine is essential for baby’s growth and brain development. Whilst breastfeeding, iodine is transferred directly from mum's diet into her breastmilk. If mum's iodine intake is low over a prolonged period, it may affect a baby’s growth and learning progression.

In Australia, the NHMRC recommends iodine supplementation of 150 micrograms per day for women planning pregnancy, pregnant or breastfeeding (women with existing thyroid conditions should seek medical advice regarding supplementation).

Along with supplementation, aim to include iodine-containing foods daily: dairy, seafood, tinned salmon, eggs, bread (fortified with iodised salt), iodised salt.

*Thank you to Deakin University student, Eva Burwood for this information.

Australian guidelines recommend to introduce common allergen foods to babies, even if they have an exisiting allergy. Th...
16/06/2026

Australian guidelines recommend to introduce common allergen foods to babies, even if they have an exisiting allergy. The allergic food should be kept out of the baby's diet and only introduced under medical guidance. An accredited practising dietitian can help to ensure baby (and mum's diet, if she has eliminated foods such as dairy and soy), are adequate.

When your baby is showing signs of developmental readiness for solids (around 6 months), 2026 Australian guidelines reco...
15/06/2026

When your baby is showing signs of developmental readiness for solids (around 6 months), 2026 Australian guidelines recommend introducing well-cooked egg and smooth peanut butter/finely ground peanut or peanut flour.
Offer each allergen separately over the course of a few days so you can assess if baby reacts to a new food.
Once introduced (and if no allergic reaction), offer egg and peanut to baby at least once per week to reduce risk of baby developing an allergy to these foods.

Iodine is an essential nutrient that supports thyroid function and is critical for a baby’s growth and brain development...
11/06/2026

Iodine is an essential nutrient that supports thyroid function and is critical for a baby’s growth and brain development. During breastfeeding, iodine is transferred directly from the diet into a mum's breastmilk, meaning intake directly influences the amount baby receives. If iodine intake is low over a prolonged period, it may affect a baby’s growth and learning progression.

Dairy is a source of iodine, so a dairy-free diet can be low in this nutrient.
In Australia, the NHMRC recommends iodine supplementation for all breastfeeding mothers, (unless otherwise advised by your healthcare provider).

Along with supplementation, aim to include iodine-containing foods daily, sources include: seafood (prawns, oysters), tinned salmon, eggs, commercial bread (fortified with iodised salt), iodised salt (season dishes in moderation).

*Thank you to Deakin University student, Eva Burwood for this information.

Vitamin B12 plays a vital role in baby’s brain development, nervous system function and red blood cell production, and s...
09/06/2026

Vitamin B12 plays a vital role in baby’s brain development, nervous system function and red blood cell production, and supports a mother's cognitive function and energy production. Whilst breastfeeding, Vitamin B12 is transferred directly from a mother's diet into her breast milk, which means what she eats directly influences how much B12 baby receives.

Vitamin B12 needs are higher during breastfeeding. If intake is consistently too low, deficiency can lead to neurological, growth and developmental problems in baby.

A mum who is eliminating dairy from her diet due to her baby's allergy or intolerance needs to include alternative sources of Vitamin B12 to make sure both her and baby get enough. Vegan and vegetarian mums are also at risk of deficiency. Guidance from a dietitian is recommended to ensure daily nutritional needs are met.

Aim to include 2–3 serves of vitamin B12-rich foods each day. Sources include:
fortified plant-based milks (check the label as only some brands are fortified)
red, white meat, fish, eggs, nutritional yeast.

*Thanks to Eva Burwood for collecting the information
NEST

Fish with tomato and tahini sauce: (dairy, soy, gluten and egg-free)This meal is rich in antioxidants, Vitamin C and a s...
04/06/2026

Fish with tomato and tahini sauce: (dairy, soy, gluten and egg-free)

This meal is rich in antioxidants, Vitamin C and a source of iron and Vitamin B12.
It's a beautiful way to serve fish to babies and toddlers, as the fish can be mashed or shredded based on baby's age. It is suitable for mums who need to eliminate dairy or soy from their diets whilst breastfeeding.

(Adapted from Ottolenghi's Simple).
Ingredients:
400-500g white firm fish, such as barramundi (frozen is fine)
2-3 garlic cloves
2 tb tomato paste (low salt)
400g diced tomatoes or 4-5 chopped large tomatoes
1 teaspoon carraway seeds
1 teaspoon paprika
fresh chilli or 1/4 teaspoon red chilli flakes (omit if feeding little ones)
olive oil
tahini paste 1-2 tb (may mix with Greek yoghurt if no allergies)
lemon

Method:
Heat olive oil and saute garlic. Add caraway seeds, paprika, chilli (if using) and tomato paste. Add tomatoes and bring to a simmer, covered for 10-15mins, until the sauce thickens. Add fish to the pan, cook about 10mins.
Drizzle mixed tahini and lemon over fish.
Serve with brown rice for a wholegrain boost.

Zinc is an essential for healthy immune function and tissue repair. Zinc needs increase whilst breastfeeding to support ...
04/06/2026

Zinc is an essential for healthy immune function and tissue repair. Zinc needs increase whilst breastfeeding to support a baby’s growth and development, especially their immune system. Similar to calcium, the amount of zinc in breastmilk doesn't change with diet. A diet low in zinc places the mother at risk of nutrient depletion, which can weaken immunity and contribute to postpartum fatigue and weakness.

Dairy and soy are good sources of zinc, so removing these foods can make it harder to get enough. Breastfeeding mothers should aim to include 3-4 alternative zinc-rich foods throughout the day to support their increased needs.
Some plant-based milks are fortified with zinc (but not many so check the nutritional panel).
Red and white meat, seafood and eggs are great sources of zinc, as are legumes, nuts and seeds. Wholegrains, such as oats and quinoa also contribute zinc.

**zinc from animal-based sources is better absorbed than plant-based sources. Including a variety of zinc-containing foods across the day can help support adequate intake.
Thanks to Eva Burwood for collating this information.

Protein is an essential nutrient, made of amino acid building blocks, which are needed for repairing tissue, maintaining...
02/06/2026

Protein is an essential nutrient, made of amino acid building blocks, which are needed for repairing tissue, maintaining muscle and supporting immune function. Protein stabilises energy levels and is highly satiating, which can aid in supporting the physical demands of newborn life and healthy post-partum weight management.

Whilst breastfeeding, a woman's protein requirements increase to support breast milk production and a baby’s rapid muscular and organ growth. Similar to calcium, the amount of protein within breastmilk remains constant regardless of a mother's diet. If enough is not attained through food, the body may start to use its own muscle stores to meet these demands. This can increase fatigue and risk of injury.

Eliminating dairy and soy whilst breastfeeding can make it more difficult to meet daily protein needs. To support increased needs during breastfeeding, mothers should aim to include at least 3.5 serves of alternative protein-containing foods across the day, which can be achieved by including a protein source at each main meal.

1 serve = 65g cooked red meat, 80g cooked white meat, 100g cooked seafood, fish, 2 large eggs, 1 cup cooked legumes, 1 cup cooked quinoa.

Animal-based foods (e.g. meat and eggs) provide all essential building blocks for protein including those the body cannot make. Most plant-based sources (legumes, nuts, seeds), however, contain lower amounts of these building blocks, and are incomplete proteins. Including a variety of complementary plant-based sources across the day is recommended to ensure overall adequacy. If vegan, or vegetarian, careful planning is required to meet daily needs.

If able to incorporate a range of the above whole-foods daily, protein powders or supplementation are often not needed. However, if protein intake remains a concern, guidance from a doctor or dietitian is recommended before introducing new supplements into your diet.

Vitamin D helps the body to absorb and use calcium. It also supports muscles and cartilage, reproductive organs, immune ...
01/06/2026

Vitamin D helps the body to absorb and use calcium. It also supports muscles and cartilage, reproductive organs, immune and nervous systems. Vitamin D deficiency in babies may lead to poor developmental growth and conditions including rickets (soft bones). Whilst a mother is breastfeeding, adequate vitamin D is crucial to support both her and baby’s bone and organ health.

Some calcium-fortified plant milks contain Vitamin D and small amounts can also be found in alternative foods, including: Oily fish (salmon, sardines, herring), eggs, mushrooms.

Most of our vitamin D is obtained from sunlight exposure, and diet alone is not enough. For most adults, regular incidental exposure of the face, hands and arms during summer, and 2-3 hours of exposure across the week during colder months, is enough to maintain vitamin D levels.

Although breastmilk is an essential source of nutrients, Vitamin D levels may be low and not enough for a breastfed baby. Incidental sun exposure is often adequate to support their vitamin D needs. However, UV rays can harm the skin barrier, therefore Cancer Council Australia recommends avoiding extended sun exposure above a UV index of 3, even in those with low vitamin D levels. Sunscreen and clothing should be worn to protect all individuals, and particularly a baby’s sensitive skin, from damage.

Some people are at a greater risk of developing vitamin D deficiency, including those with darker skin, minimal sun exposure or certain medical conditions. Some breastfeeding women and infants may require supplementation. If this is a concern, it is best discussed with a doctor.

Thank you to Eva Burwood for collating this information.

Address

289-291 Kooyong Road
Elsternwick, VIC
3185

Opening Hours

Monday 9am - 1pm
Wednesday 9am - 5pm
Friday 9am - 5pm

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