Vegan snacks

Are you vegan and running out of snack ideas?

Would you like a list of healthy vegan snacks?


If yes, here is a blog written specifically for you!


I often meet people with a vegan diet and reports that they only have breakfast, lunch and dinner during the day, as they run out of ideas what to have as a vegan snack. So, I decided to help you with this blog sharing some vegan snack ideas.


Before the vegan snack list here’s a brief vegan diet explanation for those who are not familiarised with this term. A vegan diet is a way of living without any animal food and products such as meat, fish, chicken, eggs, cheese, etc… A vegan diet doesn’t have to be boring without snacks during the day. Here’s a list of vegan snacks.

  • Fresh fruit
  • Dried fruit
  • Bread, crackers, or veggies with hummus
  • Fruit or vegetable juice
  • Smoothies
  • Bagels with vegan cream cheese or peanut butter
  • Cereal and soymilk
  • Rice cakes with peanut butter and jam
  • Dark chocolate or vegan chocolate
  • Nuts (raw or dry-roasted)
  • Popcorn
  • Soy, almond, or coconut yogurt
  • Vegan jam
  • Olives
  • Vegan ice-cream
  • Ice-lollies
  • Vegan protein bars
  • Vegan biscuits
  • Tofu
  • Soya/coconut yogurts
  • Vegan cheese


If you are a vegan you might also like to try some of our vegan recipes:

Sweet potato and peanut soup

Quinoa sweet potato salad

Tofu burger

Spicy Peanut Tofu


I hope you found this blog useful and you enjoy some vegan snacks during the day. I would love to hear your opinion on this blog below so feel free to leave a comment in the comment section below. If you have any queries I will be happy to answer you as well. If you would like to change to a vegan diet and you don’t know where to start contact us and we will be happy to provide you with a vegan meal plan.


Homemade Hot Chocolate Recipe

Looking for a nice sweet hot drink?

Feeling like watching a movie with a low calorie snack?

– Homemade Hot Chocolate Recipe –


Finally, Christmas has arrived and with this change in season atmosphere many of us, including myself, will be craving a nice, sweet hot chocolate drink. This homemade hot chocolate recipe is super delicious and easy to make. In addition, to the normal hot chocolate taste it contains some vanilla extract. This is the special ingredient which makes this recipe so good. This homemade hot chocolate  recipe is also low in calories and provides a good source of calcium. Therefore, this can count as 1 portion of the daily recommended intake for calcium. This mineral is important for strong bones and teeth in adults and for proper growth and development of bones in children.


Total time: 4 minutes

Preparation time: 1 minute

Cooking time: 3 minutes

Serves 1


  • 250ml coconut milk
  • 1 tablespoon cocoa powder
  • ½ teaspoon vanilla extract


  • Add the coconut milk and cocoa powder to a saucepan and heat gently for about 3 – 4 minutes.
  • Add the vanilla extract and stir constantly.
  • Pour the hot chocolate into a mug and serve.

NB: you can add also add some sugar or sweetener for an extra sweet taste.


Recipes you might like:

Ruby Red Mocktail

Non-alcoholic Sangria

Pearl Harbor Cocktail


Let me know what you think about this recipe in the comments below. If, you would like to receive more free recipes please subscribe to our website. In addition, if you would like more recipes like this one I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside.


Obesity in Children

What is obesity ?

What causes obesity in children?

How should we treat obesity in children?


Wriiten by Ms Dilara Kamisli; Reviewed by Ms Rowinda Dimech


According to the World Health Organization (WHO), obesity is one of the most serious health problems, worldwide. In fact, over 4 million people die each year as a result of being overweight or obese. Overweight and obesity in children increased from 4% to 18% in the past few years. As health professionals, we use certain tools to measure overweight and obesity. These are growth charts or Body Mass Index (BMI). The BMI is a measure of body fat based on a child’s weight according to his height. The readings below indicate that:

  • BMI below 19 – underweight
  • BMI 20 to 25 – normal weight
  • BMI 25 to 30 – overwieght
  • BMI over 30 – obese
What is obesity?

First of all in this blog, it should be emphasized that obesity is not an aesthetic concern, but a silent disease. Therefore, obesity needs to be treated holistically in both adults and children in order to prevent various chronic conditions, later in life. Children who suffer from obesity have a higher risk of cardiovascular diseases such as diabetes, high blood pressure, high cholesterol, kidney failure and fatty liver.

There are many reasons for obesity in children. Some of these reasons are:

  • Sedentary lifestyle
  • Unbalanced diet
  • Consuming too much fast food
  • Consuming calorie-dense foods
  • Consuming large portions
  • Consuming too much sugary drinks
  • Mood changes
  • Socio-economic level of the family.
  • Certain diseases – such as adrenal diseases and thyroid
Treatment of obesity in children

Obesity treatment in children must be dealt in a professional and holistic way. This means a team of professionals including a doctor, dietitian, sports therapist, family support and child’s compliance. The most important goal of obesity treatment is to ensure weight control throughout the child’s life. For this reason, regular nutrition and sports should be made a part of the child’s lifestyle. Below is a basic list of suggestions which can be done as part of treating obesity in children.


  • More fun activities which involves movement
  • More play time
  • Physical activity – ideally being part of a sports team
  • Eating more fruit and vegetables
  • A habit of eating regular, healthy meals
  • Limit consumption of sugary and carbonated drinks
Obesity in children and diet

In a nut shell, the five main food groups which include grains, dairy, protein, vegetables, and fruit, are generally a good starting point for any diet. The portions of each respective food group will depend heavily on age, genetic makeup, and physical activity therefore all children will have different portions sizes. In other words, two children of the same gender and age might still require different portion sizes. This is why it is very important not to compare your child’s diet with other children. In addition, since children are in the growth and development period, nutrition plays a very important role.

In fact, weight loss in children is different than weight loss in adult. This is why, we mentioned that a team approach is needed to treat children’s obesity. Dietary restrictions applied to achieve weight loss in children can lead to malnutrition, eating disorders – anorexia and bulimia nervosa, poor concentration and faltering growth. For this reason, energy-restricted meal plans are not recommended in the nutritional treatment of obese children and adolescents. However, in certain cases energy-restricted meal plans might help. It depends on the child’s situation.


This is why it is of utmost importance that if you would like that your child lose weight you consult a registered dietitian. If you would like to receive more nutrition information and free recipes please subscribe to our website. In addition, if you would like to book a consultation for your child please do not hesitate to contact us.



Chocolate Apple Lollipop Sticks

Do you have kids and you are running out of snacks ideas this summer?

Do you want a recipe snack idea where your kids can help you out?

I have the perfect recipe for you. Chocolate Apple Lollipop Sticks!


These Chocolate Apple Lollipop Sticks are amazing for your child as a summer snack. They offer a combination of fruit and chocolate. Usually children like chocolate but not so much fruit. Therefore, this is a perfect combination to encourage your child eat a fruit without any fights or tantrums. This recipe is also ideal if your child is a fussy eater. This recipe is quick and easy to follow. In fact, you can encourage your child to help you out for this recipe and therefore spend some quality time cooking together.

Serves 9

Preparation time: 10 mins

  • 3 apples
  • 100g dark chocolate
  • 2 tablespoons caramel sauce
  • Sprinkles
  • Lollipop sticks
  • Cut the apples in round slices around 2 cm thick.
  • Insert a lollipop stick in each slice.
  • Melt the chocolate over a pan of boiling water and stir. Pour the melted chocolate into a small bowl.
  • Dip each slice into the chocolate and leave to dry. Repeat his step for another 3 times or until the apple is fully coated.
  • Place the apple sticks in a refrigerator for about 20 minutes.
  • After the layer of chocolate hardens, brush one side of the apple with some caramel sauce.
  • Sprinkle some sprinkles on top of the caramel.
  • Serve immediately or store in the fridge.

Tip: ideally these are eaten on the same day that they are made.


If you like this recipe please share with your friends and leave a comment below. In addition, if you would like to receive more free recipes please subscribe to our website. Also, if you would like more recipes like this one I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside.


Healthy Sorbet

Are you finding it difficult to prepare healthy, delicious snacks for your child during the summer holidays?

Or perhaps, you would like a healthy, low in calorie, delicious snack or dessert for yourself?

Here, is a super easy recipe of a healthy sorbet your you!


This super easy recipe is made up from 3 natural ingredients and it takes only 3 minutes to prepare and serve. This recipe of a healthy sorbet is an ideal snack for children during their summer holidays, especially if your child is a fussy eater, as it offers a sweet taste from natural fruit sugars. This recipe can be prepared using any type of fruit. If, you would like you can even mix different type of fruits according to your taste preference. In fact, I suggest that if your child does not like to eat fruit, you can try this sorbet using frozen strawberries and banana in order to include fruit as part of his daily dietary intake. In addition, this recipe can also be an ideal snack or dessert for adults who wish to cut down on calories, as it only contains 50 Kcal per servings. For this particular blog, I decided to go for frozen strawberries to make this sorbet.

Prep time:  3 minutes

Serves 4

  • 300g strawberries
  • 1 teaspoon honey
  • 180 ml cold water
  • Some blueberries (to garnish)
  • Put the frozen strawberries and honey in a blender.
  • Add half of the water and start the blender. Continue until the mixture is smooth.
  • Serve the sorbet straight away or freeze.
  • Garnish with blueberries when serving, if you prefer.

Tip: When left in the freezer defrost for about 20 minutes before trying to scoop.

If, you would like to receive more free recipes please subscribe to our website. In addition, if you would like more recipes like this one I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside.



Iron deficiency anemia

Do you feel continuously tired and week?

Have you noticed any changes in your child such as irritability or fussy eating?

We’ll take a look at iron-deficiency anemia and how we can treat it by diet.

What is anemia?

Anemia is a worldwide health problem affecting both developed and developing countries. Anemia can occur at all stages of life. It can present during pregnancy, infancy, toddlers, children, adolescence, adulthood and elderly age. According to the WHO statistics, anemia affects about 42% of children and 40% of pregnant women. There are different types of anemia which are aplastic anemia, megaloblastic anemia, sickle cell anemia, spherocytosis and iron-deficiency anemia. In this blog we are going to focus on iron-deficiency anemia as it’s the one which can be caused by lack of iron in our diet, leading to malnutrition.


There are various symptoms of iron-deficiency anemia. Some individuals may experience a few or a lot of symptoms whereas some may have no symptoms at all. The symptoms of iron-deficiency anemia are:

  • Fatigue
  • Weakness
  • Dizziness
  • Nausea
  • Lack of appetite
  • Pale skin
  • Poor immune function
  • Rapid or irregular heartbeat
  • Shortness of breath
  • Cold hands and feet

In addition to the above symptoms children may also experience symptoms such as:

  • Irritability
  • Fussy eating
  • Tongue enlargement
  • Enlarged spleen
  • Pica

Iron-deficiency anemia is important to be treated as its symptoms can lead to serious health complications. Some of which are interfering with normal daily activities and chores, heart failure and developmental delay in children.

Iron- deficiency anemia and diet

Iron-deficiency anemia can be treated by diet. The below is a list of food and their iron content. The food marked with orange shows that the food is rich in iron. So, if you or your child suffers from iron-deficiency anemia make sure that you include plenty of the listed below in your diet.


  Source of food Per 100g (mg)
Vegetables and fruit Spinach 2.0
Tomato puree 2.0
Dried apricots 2.5
Gains products Oatmeal 3.0
Dry cereal 12.0
Pasta and egg noodles 1.0
Meat Alternatives Tofu 5.0
Soybeans 3.5
Lentils 2.0
Beans 1.5 – 3.0
Pumpkin seeds 2.5 – 7.5
Peas 0.5 – 1.5
Sausages, meatballs, fish sticks 1.7 – 3.2
Canned baked beans 1.5
Nuts 2.4 – 4.0


    (75g portion)
Meat Duck 1.8 – 7.4
Venison 2.5 – 3.8
Beef 1.4 – 3.3
Lamb 1.3 – 2.1
Chicken 0.4 -2.0
Turkey 0.3 – 0.8
Liver 4.9
Fish and seafood Octopus 7.2
Oysters 3.3 – 9.0
Shrimp, scallops, crab 2.2
Canned sardines 1.7 – 2.2
Canned clams 2.0
Mackerel, trout, bass 1.4 – 1.7
Canned tuna in water 1.2

The daily recommendation for iron in adults is 8.7 mg in men and 14.5 mg in women. The daily requirements of iron in children are: 7 mg from 1 to 3 years, 10 mg from 4 to 8 years, 8 mg from 9 to 13 years and 11-15 mg from 14 to 18 years. Here, I added some recipes which are rich in iron:


It is important to include iron in your diet in a balance way. This is because if iron exceeds 20 mg per day it may cause constipation and gastro problems both in adults and children. In certain cases, especially in women with a heavy menstrual period it is difficult to treat iron-deficiency anemia with diet only. Therefore, iron supplements can be prescribed along with a healthy balanced diet.

If, you or your child suffers from iron-deficiency anemia and would like a proper meal plan please do not hesitate to contact us. If, you would like to receive more nutrition information and recipes please subscribe to our website. In addition, if you would like more healthy recipes with low calorific intake I encourage you to order our recipe book. It contains 50 healthy, low calorie recipes all with nutrition information inside. Let me know what you think in the comments below.


Cow’s Milk Allergy (CMA)

Food allergies


Cow’s milk allergy is a type of food allergy. Food allergies are immune system reactions that are triggered by a certain type of food. These can produce symptoms such as digestives problems, hives and swollen throats. In severe cases, it can lead to an anaphylaxis shock. Food allergies affects about 8% of children under 5 years old and adults about 4%. It is common that children outgrow their allergies when they get older.


Cow’s milk allergy


Cow’s milk allergy (CMA) is an allergy specific to cow’s milk and dairy products. CMA is very common in babies in fact it affects 1 in 50 babies. This usually remains until they are about 1 year old as the immune system starts to develop and function properly. If, it continues after age of 1 it usually resolve by the age of 6 years. CMA is very rare in adult.

The immune system plays an important role in CMA as it responds to a specific protein found in milk. Every time that it encounters this milk proteins it produces a bigger reaction. During this reaction the immune system produces the release of histamine and other immune mediators. These chemicals cause the signs and symptoms of CMA.


Signs and Symptoms


This type of allergy can vary from mild to severe according to the level of symptoms experienced by the child. Mild symptoms may present themselves after hours or even days. Mild symptoms of CMA includes:


  • Urticarial
  • Eczema
  • Swelling of the face
  • Persistent cough or wheezing
  • Vomiting
  • Diarrhea


On the other hand, severe symptoms starts soon after cow’s milk consumption. The severe symptoms can lead to an anaphylaxis shock. In which case, the health professional must treat with an epinephrine shot as it can be life-threatening. Severe symptoms include:


  • Breathing difficulty
  • Swelling of the nose, tongue or throat
  • Hoarse voice
  • Persistent cough or wheezing
  • Anaphylaxis shock

Feeding Problems in Children

Is my child having a well balance diet?

Am I giving my child too little or too much food?

Is my child growing well, after all?


Unfortunately, there are various feeding problems in children which leads to growth problems such as faltering growth, stunting, under-nutrition, and over-nutrition. These types of growth problems may all lead to malnutrition and health problems. As health professionals, in order to assess growth in children we use growth charts. Children grow at different pace from each other. In fact there are various healthy shapes and sizes among children. Some children of the same age might be tall, short, small and big as it depends on genetic factors, nutrition, level of physical activity, health conditions and the environment.

Growth charts are a standard tool which is used for your child’s checkups. Basically, they show the pattern of your child’s height and weight over time. During a normal checkup a doctor or a dietitian observe the growth pattern in children to check if the child is growing proportionate. When, the growth in children in not proportional it might be an indication of health problems.

Normal growth is when a child continue to grow on the same centile for both weight and height and therefore growth is proportional. So for example if when your child was born his height and weight started on the 50th centile he should continue to grow on that centile. If, your child falls a centile from weight it means that there is faltering growth which leads to underweight and malnutrition. If your child’s weight remains increasing on the same centile and your child’s height stops, this is known as stunting. Stunting also leads to malnutrition. On the other hand, if your child moves up to a centile it means that he is gaining weight which may lead to overweight and obesity.

Nutrition and weight problems

Faltering growth, stunting, overweight, obesity and malnutrition can be caused directly by nutrition. Faltering growth, stunting and malnutrition can be caused by various reasons which includes:

  • Loss of appetite

This can be directly associated with lack of certain vitamins such as iron and zinc deficiency. It can also be caused by constipation which is very common in children. Constipation may be a sign that your child’s diet is lacking in fiber and proper fluids amounts. If, you suspect that this might be the reason for your child’s poor nutrition I encourage you to check with a registered dietitian for a proper food assessment.


  • Mental health conditions

Unfortunately, mental health conditions in children are being seen more frequently and also at a younger age. Depression, anxiety and eating disorders are all mental health conditions which affects poor oral intake in children. It is important that if you notice any signs in your child you seek immediate help from your doctor or a healthcare professional.


  • Health conditions

There are various gut related conditions in children which may lead to poor oral intake or malabsorption of macro-nutrients. These include coeliac disease, Crohn’s disease, lactose – intolerance, acid-reflux and nausea. Fortunately, all these health conditions can be controlled and improved by nutrition.


  • Fussy eaters

Sometimes children may refuse to eat the food presented to them. The reasons for this may be due to sensory, psychological and behavioral issues. If your child is a fussy eater, your child and family requires a healthcare team approach. The healthcare professionals must be appropriately trained and specialized in this area.


On the other hand, overeating on a daily basis leads overweight and obesity. Overweight and obesity are risk factors of diabetes, cardiovascular diseases, liver problems, certain types of cancers and mobility problems. Children with mobility problems may not perform so good in physical activities at school. This may lead to a low self-esteem leading to psychological issues and mental health conditions.

As you can see from the information above feeding problems in children are quite a complicated matter. There are various health conditions, psychological, behavioral and environmental issues which could be the cause of feeding problems in your child. If you notice any signs please seek immediately help from your doctor and a registered dietitian.


Eating Disorders – Bulimia Nervosa

Do you feel out of control around food?

Do you tend to go out of bed to binge during the night?

Do you feel uncomfortable in your body size and lack of self confidence?


This month we’ll continue to have a look at Eating disorders. The first blog was on anorexia nervosa and today we shall focus on bulimia nervosa. Eating disorders are affecting a lot of people worldwide. In fact, it’s are on the rise as we are living in an era where everyone became conscience about food and what they are eating. There are three main eating disorders which are anorexia nervosa, bulimia nervosa and binge eating disorders. Bulimia nervosa is especially common among adolescents and women. Boys and men tend to suffer less but unfortunately it is also on the increase.

What is the bulimia nervosa?

Bulimia nervosa is a type of eating disorder, potentially life-threatening if not taken care of. A person suffering from bulimia nervosa has binge eating episodes. A binge is when a person over-eats massive amount of food in a short period of time, usually 1 or 2 hours. Then, fear and anxiety drive the person to restrict his diet in order to prevent weight gain. In addition, a person with bulimia nervosa may resort to self-induced vomiting after eating, perform excessive exercise and use diuretics or laxatives in order to sooth his anxiety.

There are some official diagnostic criteria for bulimia nervosa, in Diagnostic and Statistical Manual of Mental Disorders V (DSM-5). These are as following:

  • Consuming an amount of food that is definitely larger than most people would eat within an 1 hour and usually in hiding
  • A sense of losing control over eating during the binge episode
  • Remittent unbecoming compensatory behaviour in order to prevent weight gain, such as vomiting, laxatives or diuretics, restricting food or excessive exercise
  • Bingeing and purging both occur, averagely, at least once a week in three months’ time period
  • Self-esteem is overly affected by physique

Unfortunately, the cause of eating disorders is still unknown but there is strong evidence that it may be caused by various factors such as family history, personality traits and environmental factors. In fact, it is well known that a person may be more prone to develop bulimia when:

  • Family members are obese or have an eating disorder.
  • Have a perfectionistic personality trait.
  • You have a job or do a sport that emphasizes body size, such as bodybuilding, modelling, ballet, swimming or gymnastics.
  • Continuously dieting or exercising in order to lose weight or change your physique.
  • Have a distorted body image or think that your body should be looking like someone else’s body.


Signs and Symptoms


Someone who suffer from bulimia nervosa may have appropriate weight for his height and age. Unfortunately, the person may still perceive himself as being too heavy and therefore wants to lose weight. Patients suffering from bulimia often display the following symptoms:


  • Being obsessed with body shape and weight
  • Bingeing and feeling a lack of control or inability to stop eating
  • Compulsively and excessive exercising
  • Using laxatives or diuretics
  • Self induced vomit after eating
  • Restricting calories, fasting or avoiding certain foods for periods of time

Treatment should be comprehensive and include several types of therapy. The most effective way to treat bulimia is to get a team approach which includes a doctor specialized in mental health, registered dietitian and even your relatives. There are several treatment options which are recommended which are psychotherapy, medications such as fluoxetine and nutritional management.


Nutrition management


Individuals suffering from bulimia nervosa have the tendency to be rigid, controlling, obsessive-compulsive, impulsive and extreme perfectionist. By extension they should be discouraged from sticking to rigid meal plans and rigorous exercise routines. It should be emphasized to make the meals regular and maintain satiety throughout the day to stop binging. This can be accomplished through composing a healthy, well-balanced and flexible eating plan.

Many patients may request weight-reduction meal plan, which is not recommended as further restrictions may be triggering the disease. It can contribute to the onset of binge-purge cycle. Diet should consist of breakfast, 2 main courses and 2 – 3 snacks throughout the day. The meal plan should have clear and planned structure. Patients should be thought to eat their meals regardless of feeling hunger and not to skip the meals.


Eating disorders such as bulimia nervosa are serious conditions which should be dealt holistically in a professional way from specialised healthcare professionals in this topic. If you think you might have this condition seek professional help immediately. If, you are concerned about your child or a friend that might be suffering from bulimia nervosa encourage them to seek help.


Eating Disorders – Anorexia Nervosa

Are you or your child experiencing intense fear near food?

Has eating become stressful?

Is diet hindering you from going out to meals with your friends or loved ones?


If, you answered one of these questions, yes, I encourage you to read this blog. This blog is dedicated to all those women and adolescents who are suffering in silence due to an eating disorder. This subject has become very special for me after 3 years working with clients suffering from this illness.


What are eating disorders?

Eating disorders are serious mental health illness associated with a person’s eating behaviors. This involves obsessive thinking about weight and food. This obsessive thinking may lead to the most common types of eating disorders which are anorexia nervosa, bulimia nervosa and binge eating disorders.

These conditions can have consequences such as medical issues, anxiety, depression, suicidal thoughts, growth and development problems in children. It is known that every 62 minutes a person dies from an eating disorder.


What is anorexia nervosa?

Anorexia nervosa is a type of eating disorder. It’s characterized by an intense fear of gaining weight and distorted perception of body image. People suffering from anorexia nervosa try to maintain their weight at the lowest possible point, by reducing food intake and/or exercising a lot. These actions contribute to a starvation mode in the body which can lead to serious medical conditions, as mentioned above.

According to the diagnostic criteria from Diagnostic and Statistical Manual of Mental Disorders (DSM-V) are as follows:

  1. Restriction of energy intake relative to requirement, leading to a significantly low body weight
  2. Fear of gaining weight, becoming fat or persistent behaviour that interferes with weight gain, despite significant low weight.
  3. Disturbance in a way in which a person perceive his body weight and shape or persistent lack of recognition of the current low body weight.


What is the cause of anorexia nervosa?


The exact cause of anorexia is not known. People diagnosed with anorexia may have a bad body image and have the drive to be focused on being, ‘perfect’. They may also have the tendency to look for ways to control their lives. Unfortunately, the onset of anorexia is a combination of biology, psychology and environment aspects.

Even though it’s not yet clear which genes are responsible, there may be genetic sequences in the DNA that make some people more prone to develop anorexia nervosa. Many individuals may have a genetic tendency toward perfectionism, sensitivity and perseverance which are all features associated with this illness. On the other hand, some patients diagnosed with anorexia may have obsessive-compulsive personality features which helps to stick with such strict and restrictive diets and deny eating despite the feeling of hunger. Unfortunately, the environment also plays a role. Nowadays there is the trend to emphasize and promote thinness. Triumph and self-esteem are often equated with being thin. False body images from media like television or print media can significantly influence young people, especially teenage girls and promote the desire for thinness.


Symptoms and signs


The primary sign is apparent weight loss or very low body weight. It should be emphasized that not everyone will demonstrate the same symptoms. Appropriate early diagnosis and immediate treatment increase the chance of a positive outcome as severe malnutrition may lead to numerous physical signs and symptoms such as the following:


  • Extreme weight loss
  • Noticeable thinness
  • Cold intolerance
  • Low body temperature with cold limbs
  • Irregular heart rhythm
  • Fragile hair and nails
  • Amenorrhea
  • Abdominal pain and constipation
  • Dizziness or fatigue
  • Facial hair


Tips for anorexia nervosa

As a registered dietitian working with clients suffering from anorexia nervosa and specializing in mental health, I have a few tips that you or your child can try. Here we go:

  • Set a structured meal plan throughout the day
  • Plan your meals ahead
  • Think quality instead of quantity
  •  No food discrimination
  • Keep a food diary

If you are a parent or know someone with anorexia nervosa you can still help him out. Let’s see the do’s and don’ts.


  • Do speak and ask the person how they are feeling
  • Do encourage them to seek help from a doctor
  • Do be available for them


  • Don’t discuss the subject  of food and eating around that person
  • Don’t mention anything about the way they look – not positive neither negative
  • Don’t try to insult and shame the person for his/her new eating habits


Anorexia nervosa is quite a challenging illness and requires professional help. If you think that you might be suffering from this illness seek help immediately. On the other hand, if you notice that your own child or friend is suffering from this disorder speak to them immediately and offer help. The early, the better. If you have any queries please contact us.

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