Diet Related Conditions in Children

Are you concerned about your child not eating enough?

Are you concerned that your child is losing weight or not growing enough?

Does your child have adverse reactions to food or diet related medical conditions?


Diet related conditions in children might affect your child’s eating, sleeping, playing and growing effecting his overall health, both physically and mentally. When infants and toddlers lose weight or don’t grow normally it is known as faltering growth as a result of malnutrition. In most cases, faltering growth is due to underlying conditions such as lack of appetite, poor food intake, poor nutrient absorption in the intestines and medical conditions such as celiac disease.

Cow’s Milk Allergy

The most common diet related condition in infants is cow’s milk allergy (CMA). In fact, CMA affects 1 in 20 babies in the first year. This happens when the baby’s immune system over-reacts to proteins found in cow’s milk. If your child has CMA he may show various symptoms that usually are related to their skin, gut or breathing. The most common symptoms are itching, hives, vomiting, diarrhea, blood in stools and wheezing. CMA usually stops when the child is 1 year of age but some grow out of at the age of 3 years.

Fussy eaters

Most common feeding difficulties in childhood that affect toddlers (1 to 2 years) are food refusal and constipation. Food refusal is a normal phase of early childhood, which peaks around 18 months of age but some children develop extreme food refusal. This extreme food refusal may starts at around 3 years when children experience intense fear for food. This fear towards food could be sensory including the sight, smell, touch, taste and texture of food. Or else it could also be behavioral, lack of certain micronutrients and medical conditions.

Constipation is very common especially when they are being potty trained at around 2 – 3 years, can also lead to poor food intake. Constipation is when your child has difficulty to pass stools. This can be treated by encouraging your child to make small dietary changes such as increase the water intake and fiber in his diet.

Food allergies and intolerances

Food allergies and intolerances can affect all age groups. Food allergies occur when your child ingest a certain type of food and there is an immune response to that particular food. Most food allergies in young children are outgrown by puberty but those diagnosed in late childhood often require life-long careful dietary management. Some common food allergies are egg allergy, milk allergy and peanut allergy.

On the other hand, food intolerances don’t produce an immune response. This means that in food intolerances your child may not always experience symptoms. It is recommended that unless your child experience symptoms he continues to eat that particular food. But if your child is experiencing migraines, diarrhea or abdo pain the intolerant food is eliminated from his diet. The most common food intolerance in children especially in teenage years is lactose intolerance. Both allergies and intolerance can be well managed by a proper dietetic assessment and dietary measures.

Gastrointestinal problems

Gastrointestinal problems are mostly common in infancy, toddlers and teenagers some of which are abdominal pain, acid reflux and chronic diarrhea. The good news is that these can be treated by dietary changes. In severe cases, these might lead to dehydration, mental fatigue and faltering growth. Some common digestive problems are Eosinophilic Gastrointestinal Disorders (EGID), Celiac disease, Inflammatory Bowel Syndrome (IBD) and Lactose intolerance. You can check my other blog about gastrointestinal problems in children for further detailed information.

Eating Disorders

In young children, as young as 9 years old and teenagers eating disorders such as anorexia nervosa and bulimia nervosa might kick in. Eating disorders continue on the increase in teenagers and can affect boys as well as girls.  Being aware of the signs of persistent damaging eating behaviour will help you to seek help when needed.  Doing this at an early stage is important, and prevents escalation of a problem which may spiral out of control. These are both serious mental health problems which require frequent and intense dietetic intervention.

I strongly recommend that if you notice any signs in your child’s behavior or symptoms it is important to seek professional advice. When there is any diet related conditions in children, it is important to speak to a dietitian who is specifically trained in the pediatric field and qualified in children.


Valentines Red Velvet Mini Cakes

February 14th is Valentine’s Day. It is a day to celebrate the people we choose to share our life. In other words, it is a day to celebrate our family, friends and lifelong lovers. In my relationship with my boyfriend I focus on good communication skills between us. I think that verbalising our love everyday is a good practise, but special days like Valentines, it’s also good to show your love with a memorable gift. I strongly believe that an easy and effective way to show your loved ones your sentiments is to bake them something delicious.

These Valentines red velvet mini cakes are perfect for such an occasion. If, you have a busy lifestyle, like me, this recipe takes only about 50 minutes to prepare and bake so time-wise it suits us as well.


Red velvet min cakes

  • 2 tablespoons unsweetened cocoa powder
  • 30g red food colouring
  • 2 tablespoons water
  • 300g white sugar
  • 100g vegetable oil
  • 2 eggs
  • 200g buttermilk
  • 1 teaspoon vanilla extract
  • 700g flour
  • 1 tablespoon white vinegar
  • 1½ teaspoon baking soda


  • 180g cream cheese
  • 100g salted butter
  • 1 teaspoon vanilla extract
  • 480g powdered sugar


Red velvet mini cakes

  • Heat the oven at 175 degrees.
  • Mix the cocoa powder, food coloring and water. Put aside.
  • Mix together the sugar, oil and eggs. Add the buttermilk, vanilla extract and the food colour mixture, which was put aside.
  • Stir in the flour, vinegar and baking soda until the whole mixture is combined.
  • Pour the mixture using a round spoon onto a baking sheet.
  • Bake for around 7 minutes.



  • Mix the cream cheese, butter, powdered sugar and vanilla extract.


Red velvet mini cake with filling

  • Spread a tablespoon onto the bottom side of the mini cake. Then, top with the bottom side of another mini cake.
  • Put in the refrigerator. Serve.

I hope you enjoy these valentines red velvet mini cakes and share it with your loved ones on this special day. If, you would like to have more delicious recipes with all the nutritional information order our recipe book.

Happy Valentines Day!!


Children and Gut Health

How important is gut health in children?

Does your child suffer from abdominal pain?

Is it negatively affecting his nutritional intake?


In children, gut health is one of the most important as it can affect all the other organs and body parts. The gastrointestinal system or gut is the body’s largest organ system. It is responsible for digestion, absorption and elimination of food and bacterial waste.

Your child should always be given sufficient time to eat his food without distractions. It is also important to calmly encourage your child to chew food well. This will result in enough time for your child’s gut to release digestive enzymes to help in digestion. Hunger and appetite are controlled by internal digestive hormones and external influences such as the sight and smell of food. Simple as it sounds, the act of chewing food well, signals satisfaction to the brain, which in turn helps control hunger and appetite.

Digestion begins in the mouth, with the production of salivary amylase. It continues in the stomach and upper intestines, stimulating the production of digestive enzymes and hormones. The gut illustrates its adaptive qualities by regulating nutrient absorption depending on your child’s needs.

Gastrointestinal problems are common in infancy, toddlers, children and teenagers. There are various gastro symptoms which can be controlled or treated by diet. These include difficulty swallowing, poor appetite, indigestion, acid reflux, nausea, stomachache, vomiting, bloating, chronic diarrhea and constipation. These symptoms can be identified quickly from your observations as a parent as you might see tantrums during feeding your child or discomfort, vomiting, pain and faltering growth. In addition, your child may be grown enough to express his own symptoms to you himself.

Common digestive disorders in children are:

  1. Eosinophilic Gastrointestinal Disorders (EGID)

These are disorders in which white blood cells in your child’s digestive tract causes inflammation and swelling. This results in pain, discomfort and may even result in swallowing difficulty. The most common is known as eosinophilic esophagitis. Unfortunately, there is no cure but proper diet and steroid medication will help your child to control his symptoms. Diet plays an important role as certain foods might be causing the allergic reaction in your child’s gut.



  1. Celiac Disease

Celiac disease is a serious reaction when your child eats gluten which is found mainly in wheat, barley and rye. This condition can only be treated by a gluten free diet which will stop the damage being done to your child’s intestines. On another side note, it is important that gluten should be part of a normal diet if celiac disease is undiagnosed. This will prevent future health complications such as developing celiac disease itself.

  1. Inflammatory Bowel Disease (IBD)

Inflammatory bowel disease is a term used to describe certain disorders such as ulcerative colitis and Crohn’s disease. These types of disorders involve chronic inflammation of your child’s digestive tract. IBD is most commonly found in teenagers. In both types of IBD, your child experience reduced appetite, diarrhea, rectal bleeding, abdominal pain, fatigue and weight loss. There are various types of diets that can be used such as gluten free diet, lactose free diet, low fiber diet or high fiber diet and low FODMAP diet.

  1. Lactose Intolerance

Lactose intolerance is very rare in young children. Usually, lactase production remains quite active until children are at least 10-12 years old. Studies show that European children are less likely to develop lactose intolerance, even as they grow older.

Lactose is a type of carbohydrate therefore it causes an intolerance. Food intolerance is different from a food allergy. In a food allergy, your child’s body develop an immune system reaction towards that particular food. If, your child has a true milk allergy he must not ingest even trace amounts of any form of milk or dairy products. If, your child has lactose intolerance he can still consume lactose-free milk and dairy products.

If, your child is suffering from any gastrointestinal problems I strongly recommend you to pay a visit to your child’s pediatrician. Then, if your child’s gastrointestinal issues directly relates to food I strongly encourage you to speak with a dietitian. This is of utmost importance that your child have good gut health as it affects your child’s physical, psychological and emotional wellbeing.



Milk and Breast Cancer

Does dairy cause breast cancer?

Should we eliminate dairy from our diet, especially women?

Is it better to use alternative milks like soya milk?


What is the evidence about milk and breast cancer

I encounter lots of women who have a ‘phobia’ for dairy and dairy products. I can understandably empathies with all women who worry about this issue. This reason being because the internet is full of misinformation about milk. Apart from the misinformation on the web, there are also published studies that drinking dairy milk is associated with cancer. One particular study  was published in the International Journal of Epidemiology that concluded that drinking dairy milk is associated with a greater risk of breast cancer by 30%. In this study, dairy products as such cheese and yogurt don’t appear to have any effect on breast cancer.

This type of research is known as an observation study. This describe and potentially identify a correlation between milk intake and the rate of breast cancer occurrence in women. The problem with observation studies is that they don’t identify a cause and effect. Therefore, its aim is to direct scientists to ask the right questions and conduct proper studies. Observational studies are not intended to be used to inform clinical decisions for dietitians. In other words these studies cannot guide us on what to eat or not to prevent cancer. In nutrition studies, researchers use food frequency questionnaires and diet recall methods to find out what subjects are eating. This is because a person who drinks soya milk could have been eating more fruit and vegetables. While people who consumed dairy milk could also consume junk food on a regular basis. Therefore, their diet wasn’t measured in terms of quantity and quality.


What is the evidence about soya milk and breast cancer?

In addition, I frequently hear women say that they consume soya milk as it is ‘healthier’ than dairy milk. Evidence on the relationship of soya and breast cancer are very limited. In other words, more research is needed for conclusive evidence whether soya increases or decreases the risk of breast cancer.

In both cases, the research is inconclusive but there is a lot of strong evidence about other foods which prevent the risk of having cancer such as fruits and vegetables. In addition, milk is important for its calcium intake for strong bones, teeth and Vitamin D synthesis.


Till now, from the thousands of studies assessing the relationship between dairy milk and breast cancer we cannot conclude that there is a relationship. Some studies found that there might be an increase in risk, some found no relationship at all.  Other studies suggested that dairy milk is protective against breast cancer. This means that more research studies need to be carried out as it is concluded in a systematic review  published in The American Journal of Clinical Nutrition.

In conclusion, I would strongly suggest to stick with the current evidence based recommendations of having 3 portions of dairy products per day. These could be 1 glass of milk or alternative milk such as soya, yogurt and cheese. In addition, always try to include fruit and vegetables for their anti-oxidant properties. Also, don’t forget to exercise and keep fit for maximum immune system function and well-being.


Baked pasta with Maltese sausage

One of my favourite dishes is this baked pasta with Maltese sausage. At a first glance the ingredients of this recipe might look ‘unhealthy’ but as I always say “everything can be healthy & everything can be unhealthy. It depends on the portion size.” I strongly believe in eating food which offer sensory pleasure to your taste buds. Moderation and balance plays also a key role. This baked pasta contains a variety of herbs which are full of anti-oxidants to protect our body from harmful substances and radicles in our body. In addition, wholemeal pasta can be used for this recipe to make it full of fibre which contains vitamins and minerals. So as you can see it is a balanced recipe where it is still rich in vitamins, minerals and anti-oxidants but still offers a delicious taste to satisfy both your hunger and appetite!


1 tablespoon vegetable oil

200g Maltese sausage

Half a cup mini pepperoni

450g tomato sauce

½ teaspoon dried mint

½ teaspoon dried basil

½ teaspoon oregano

240g wholemeal pasta

Black pepper

1 cup shredded mozzarella



Preheat the oven at 150 degrees for 20 minutes.

Put the vegetable oil in a pan and heat. Add the Maltese sausage and cook for about 4 minutes until browned.

Add the pepperoni and heat for about 1 minute.

Add and stir the mint, basil, oregano and black pepper with the mixture.

Meanwhile cook the pasta according to the pack instructions.

Mix the cooked pasta with the tomato sauce mixture and put in a dish.

Add the mozzarella on top of the pasta and put in the oven for 10 minutes.

Serve and garnish with basil if required.

NB: In this recipe different types of sausages can be used according to your preference.

I hope that you enjoy this recipe as much as I do. Let me know what you think about this recipe in the comments below. If, you would like more recipes which are low in calories & carbs I invite you to order our book. Each recipe also contains the nutritional information inside.


Chili Bean Soup with Avocado

Are you stressed out about what to cook for your family and friend at Christmas lunch?

Are you going to prepare a 3 course meal and want easy, delicious recipes?


This nutritious recipe of chili bean soup with avocado salsa is perfect to serve it for Christmas lunch as a starter for all your family and friends. This recipe is suitable for vegetarians and vegans as it contains beans, avocado, tomatoes, herbs and spices for a delicious taste. In addition, it is also low in calories, carbs and fats. It is full of vitamin B, C, E, K, folate and anti-oxidants.

Ingredients (Serves 6)

  • 1 tablespoon oil
  • 1 large onion, chopped
  • 2 cloves garlic, crushed
  • 2 red chillies, finely chopped
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • 800 g kidney beans
  • 400 g chopped tomatoes
  • 2 L vegetable stock


For the salsa

  • 1 avocado, peeled and finely chopped
  • 2 tomatoes, finely chopped
  • 4 tablespoons fresh coriander, chopped
  • Half small onion, finely chopped
  • Half small red chili, sliced (optional)
  • Freshly ground black pepper


  1. Heat the oil in a large pan, add the onion, garlic and chilies and fry for 2-3 minutes until the onion begins to soften. Add the spices and continue to fry for a further minute.
  2. Add the remaining soup ingredients to the pan, bring to the boil, cover and simmer for 20 minutes.
  3. Transfer the soup to a food processor or use a stick blender and process until smooth (it may be easier to do this in batches), return to the pan and heat. Meanwhile, mix together all the ingredients for the salsa.
  4. Serve the soup topped with a spoonful of salsa.

Nutritional Information

  Per 100 g
Energy (Kcal) 62.3
Protein (g) 2.6
Carbohydrates (g) 6.0
of which sugars (g) 2.0
Fats (g) 2.4
Of which saturates (g) 0.4
Fibre (g) 3.0
Salt (g) 0.3

So, now you have your starter idea ready for Christmas – Chili bean soup with avocado!  If, you are still worried what to cook for Christmas main and dessert, I encourage you to check out our blog for easy, healthy and delicious recipes. In addition, if you want to change your eating habits throughout the coming year or want more recipe ideas I recommend you to order our recipe book ‘Everyday Cooking – a helping hand’. In this recipe book you will have more than 50 delicious recipes to cook for all your family and friends, all year long.


Kidney Stones Prevention

A healthy diet can directly reduce your risk for kidney stones. There is plenty of information on the web that is incorrect and not scientifically proven. This has led to misinformation and confusion about what a healthy kidney stone prevention diet should be.

What are kidney stones?

Kidney stones forms from a high concentration of calcium and oxalate in the urine which combines to form calcium oxalate. In other words, these two substances binds together to form kidney stones. Urine that is too acidic increases the risk of calcium oxalate kidney stones. Calcium and oxalate are more likely to bind in acidic environments. So, the kidney stone diet aims to increase urine pH to reduce the risk that calcium and oxalate will bind.


7 nutrition tips for kidney stones prevention
  1. Drink lots of fluids

The first diet goal for kidney stones prevention is to drink more fluids. The more urine you pee, the less concentrated calcium and oxalate there will be. As a result, it is less likely that a kidney stone will form. It is recommended to drink about 3L of fluid per day. Your daily fluid requirement may be different based on your body size, environment, gastrointestinal health and exercise schedule. Always seek advice form a dietitian about what is your fluid requirement. Drinking too much fluids can also lead to other health problems such as oedema. The best beverage choice is water and drinking 3L of tasteless fluid can be challenging for some people. Making water more “exciting” can help quite a bit. This can be done by infusing fruits or herbs with water in order to add a very lovely flavour without adding many calories or sugar.

  1. Limit Salt (Na)

Eating lots of salty foods will increase urine calcium and the risk for kidney stones. The extra calcium in the urine due to a high salt diet comes from our bones, putting them at risk of osteopenia. In addition, a high sodium diet is associated with increased blood pressure, which increases the risk of all sorts of health problems like kidney disease, heart disease, stroke and dementia. It is important to note that the majority of the salt we eat is already hidden in food. So, simply avoiding salt will not reduce sodium to our goal for most people. The key to a low sodium diet is to choose foods that are low in sodium in the first place. In other words, this means cooking with fresh, non-processed ingredients. Restaurants, commercially prepared and to-go foods are usually high in salt.


  1. Moderate amount of protein

A high protein diet will increase the urine calcium. In addition, high protein diets produce acid during metabolism. This acid is eventually excreted in our urine, which lowers urine pH and increases the risk of kidney stones. Similar to sodium, the extra calcium in urine from a high protein diet is taken from bone, putting the bones at risk of osteopenia.

  1. Eat enough Calcium

Calcium is a critically important piece of the kidney stones prevention diet. Previously, doctors told people with kidney stones to reduce calcium and dairy. This seemed to make sense since one of our goals is to reduce urine calcium.

However, we now know about the importance of calcium in stopping oxalate absorption in the intestines. Similar to how oxalate loves to bind with calcium in our kidneys and make kidney stones, they love to bind in our intestines as well. So, if calcium binds with oxalate before it is absorbed, the oxalate is excreted in our feces, instead in our urine. Studies have shown nearly a 50% reduction in kidney stones by adding dairy to the diet along with the low sodium and moderate protein considerations. It is important to note that for the latter to happen, we need to eat calcium when we eat oxalate so make sure to eat dairy with meals.

In addition, a diet high in calcium is critical for bone health. People who have a history of calcium kidney stones are more likely to experience bone fractures and weak bones. This makes sense, as all of that extra calcium in your urine comes primarily from breaking down bone.


  1. Reduce added sugars

Too much sugars in your diet will increase urine calcium. Therefore, sugar will increase the risk of kidney stones. In addition, high sugar intake is associated with an increased risk of heart disease and diabetes. Make sure to check the nutrition facts label for added sugar, as well as sodium. Try to find products with as little added sugar as possible. And, save sweet desserts for special occasions. Swap out ice cream after dinner for a lower sugar frozen yogurt or fruit.

  1. Reduce food containing oxalate

Reducing oxalate in the diet is perhaps the trickiest part of the kidney stone diet. Firstly, oxalate information found online is often conflicting, which results in frustration for people trying to follow a low oxalate diet. Foods which are high in oxalate include spinach, almonds, bran, rhubarb, raspberries and potato with skin.

  1. Eat fruit & vegetables

The final nutrition tip is to eat plenty of fruits and vegetables. How many? Aim for at least 2 servings of fruit and 3 servings of vegetables per day. Eating fruits and vegetables is associated with reduced risk of hypertension, heart disease, stroke, cancer and gastrointestinal conditions. For kidney stones specifically, they help make our acid less acidic in urine. Therefore, it is less likely to form calcium oxalate from an acid urine.

Putting all the pieces of a healthy kidney stone diet can be overwhelming so always seek the help of a dietitian. A dietitian will guide you step by step for a kidney stone diet so that it becomes relatively easy and healthy for you. Lastly remember that this diet will reduce your risk for kidney stones and further medical complications.


Crab and Spinach Soup

This month, I invite you to try this Crab and Spinach soup. This delicious, low calorific recipe is full of Vitamin A, B12, C and K. In addition, it is also a rich source of Zinc, Magnesium, Copper and Selenium. As a result, these powerful anti-oxidants promotes proper immune function and healthy skin.

Moreover, this easy recipe is perfect if you have a busy lifestyle as it takes about 15 minutes to prepare it and 20 minutes for cooking. It is also ideal for 3 course meals during family dinners to serve as a delicious starter with low calories. After that, remember that there is still the main course and dessert to be served!

I love soups and seafood. In other words, I love this crab and spinach soup as it is a combination of my favourite food likes. Lastly and most important, I hope you find it easy and tasty as much as me…enjoy!!

Ingridients (Serves 4)
• 1 chicken stock cube dissolved in 1.2 L water
• 1 small onion, finely chopped
• 1 clove garlic, crushed
• Pinch dried thyme
• 250 g fresh spinach, roughly chopped
• 250 g crab
• 6 tablespoons coconut milk
• 200 g green beans
• Freshly ground black pepper
• Few drops Tabasco

1. Place the stock, onion, garlic and thyme into a large pan.
2. Bring to the boil and simmer for 10 minutes.
3. Add the spinach, crab, coconut milk and green beans, and continue to simmer for 10 minutes. Season well, adding a little Tabasco to taste.

Nutritional Information

Per 100 g
Energy (Kcal) 37.7
Protein (g) 4.9
Carbohydrates (g) 1.4
of which sugars (g) 1.1
Fats (g) 1.3
Of which saturates (g) 0.1
Fibre (g) 1.3
Salt (g) 0.4


Mind Your Own Plate! Food and Diet Health

I explain why you should mind your own plate as so many people with specific diets have developed terrible food intolerance of others & diet shaming.


  1. a time when everyone could go to dinner in peace and not get a lecture from your relative about the dangers of carbohydrates?


  1. when you could post a picture of your bacon and eggs and not get blasted by some troll for eating ‘chicken periods’?



  1. you could send your kids to schools with chocolates without getting a note sent home with them scolding your poor parenting skills?


Since the explosion of digital media, we’ve seen a concurrent explosion of what looks like ‘diet-ism’. My meaning of ‘diet-ism’ is an obsession of morality to a specific way of eating. As a result people develop in an intolerance of other people with “different” diets.

I’ve noted through experience in this field that everyone has their own unique opinion on how to eat. It seems people spend way too much time trying to convince others to eat that way too. If, you follow my blog you know that I don’t discriminate any type of food. I deliver facts on the safety and efficacy of certain restrictive diets. First of all that’s my job and secondly I am against restriction!

I’m against anything that gets in your way of enjoying food.

Unfortunately, for a lot of people, if you are not 100% aligned with their obsessive diets in their heads, you are doing something really really wrong!

How food choices shape our identity and food intolerance?

“You are what you eat”, a quote that comes from Brillat-Savarin’s quote: “tell me what you eat and I’ll tell you what you are.” This means that food is an inherent part of our identity. A lot of us hold onto our cultural identity by cooking and eat traditional foods. But cultural and geographic background is just a small piece of who we are.

Research suggests that people, especially women, tend to choose certain foods to manage other people’s impressions of them. One study even found that women tend to eat less when they worry their femininity is being threatened.

The thought of salads are feminine and steaks are for men is already bad enough. But now suddenly you’re a bad woman if you eat a slice of pizza? Or you’re a bad parent if your child eats a piece of chocolate? LOL! This is exactly the kind of crap that gets so many women suffering from orthorexia and eating disorders.

One study asked university students to rate profiles of people based on their diets. The students were shown pictures of sets of two identical looking people. One was classified as a “good” food eater, and the other as a “bad” food eaters. Apparently the students judged the “good” eater as more attractive, likeable, quiet, practical, methodical and analytical than those who ate “bad” foods. Even though everything else about them was identical!

Diet believes

Depending on whatever food dogma you believe, being bad could mean eating a chocolate bar because it has sugar in it. Or eating a burger because it’s fattening. Or eating a moderate bowl of pasta because of the gluten. We have assigned the moral weight of “bad” to a lot of foods, and that label is then transferred onto us. No one wants to feel like a lazy, stupid, fat, sloppy, BAD person so we avoid any of these “bad” foods like the Bubonic plague. But I want you all to know that we don’t have to be bad. Being jealous is bad. Lying to your partner is bad. Flirting with married men is bad. Eating a piece of chocolate isn’t bad and no one should make you feel like it is.

One theory by Lori Lieberman in her book Drop the Diet: Guided Recipes for Overcoming Your Food Rules, is that people are more likely to pass judgement on other people’s dietary choices when they’re less comfortable with their own way of eating.

As a woman and especially as a dietitian, I feel myself being judged on my food choices every single day. Here’s the thing. We all have our own journey to health and wellness. But when we find what works for us, and we start to feel good- physically and emotionally- we don’t give a shit what anyone else is doing in their diet. Exactly like I do unless I am asked to give a professional advise!


3 Mindful Eating Tips

What is mindful eating?

Are you continuously eating while watching TV?

Or eating too fast?

Does this sound similar to you?

I share my five easy mindful eating tips that will keep you healthy!


Nutrition tips for mindful eating


  1. Make a shopping list

When you food shop abundantly to store, first you should always make a shopping list! Plan monthly meals and make a shopping list of the ingredients you need. To help you save money check what you already have in the fridge and cupboards. In the shopping list include low calorie snacks such as rice cakes, sugar-free jelly and pop-corn.

  1. Prepare some low calorie snacks

Right after you go shopping, wash, chop and portion up some carrots, cucumber and bell peppers with hummus or Greek yogurt for an easy to grab snack. Put these low calorie snacks front and center in the fridge so that these are the first thing you see when you mindlessly open the door. I also like to prepare a portion of nuts and 2 bags of popcorn in the front of the cupboard just in case the cupboard door is opened first instead of the fridge.

  1. Swap your serving kitchen ware

Try to swap your dishes and dinner plates to a smaller size. You will be amazed how small they look in comparison to what you are used to but in reality our dishes are super-sized! This will also play a trick on your brain to eat less as you won’t be tempted to fill the empty space with large portions of food.


So there you go – three super easy mindful eating tips that will help you eat better without even knowing you are trying!

Posts navigation