Colourful Nutrition

How often do you cook with lentils? Comment below and let me know! Lentils have a number of health benefits here are just a few 1 Protein : Lentils are a great source of vegetarian protein. 1/2 a cups of cooked lentils will provide about 12g of protein ... 2 Fiber: Lentils are packed with fiber a cup will have over 30% of your daily recommended fiber intake. Note that higher intake of fibre is associated with lower blood cholesterol levels. 3 Iron: a cup of cooked lentils will have about 15% of your recommended daily intake of iron. If you are vegetarian it is important to get enough iron in your diet and lentils are a great way to do that! If you want to learn more about how to incorporate #lentils into your diet then apply for coaching with me link in my bio . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #weightmanagement #diabetesawareness #hearthealth #healthyfood #hearthealthyfood #fibre #_ #_ @ Halifax, Nova Scotia

To all the people in the back! Double tap if you agree Dessert can be part of a healthy diet! That’s all I wanted to say! Enjoy the rest of your weekend .... . #mindfulness #mindfulleating #intuitiveeating #middleeastern #colourfulnutrition #dessertsofinstagram #baklawa #baklava #allfoodsfit #culturalfood #internationalfood #sundayfunday #sundaymornings #brunch See more

Why should you limit fried and breaded food? In middle eastern cooking there are many dishes that require the food to be fried. Popular middle eastern dishes include #tabsi, sheikh al mahshi, and #kibbeh ... Of course these are wonderful dishes however it is important that we limit fried foods because these foods are high in calories, trans fat and may increase your risk of developing heart disease, diabetes and obesity. The good news is that you can continue to enjoy these food by either baking or grilling then without compromising on eating food that you love! Check out the link in my bio if you want to learn how to prevent your chances of developing chronic disease. . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #iraqifood #syrianfood #portioncontrol #nutritionconsultant #canadiandietitian #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #weightlossmadeeasy #healthyweightloss #caloriecontrol #weightlossforwomen #weightlosstips #quickmeals #halfyourplate #allfoodsfit #_

Who loves their leafy greens??????? Today we are making this vitamin packed Middle Eastern stew called #sabzi Traditionally this dish is made with stew meat (beef or lamb) However because I wanted a quick meal I decided to change it up a little bit and remove the meat and doubled the amount of beans! ... Because this dish is made up of mainly dark leafy greens it is full of the following 1 Iron : increase your energy 2 Calcium : build and maintain strong bones and teeth 3 Vitamin K : improves bone health 4 B Vitamin : supports brain and gut health. Ingredients: 1 bag of spinach chopped 1 bunch on Swiss chard chopped 3 spring onions chopped 2 cups of chicken broth 1 yellow onion chopped 1 bunch of parsley chopped 1 can of mixed beans beaned and rinsed Juice of one lemon 1 dried lemon teaspoon of ground fenugreek powder Salt and pepper to taste Instructions Heat 2 tablespoons oil in a large pot over medium-high heat. Add onion; cook and stir until deep golden brown. Once onions are cooked add the Swiss chard, spinach, spring onions and parsley and mix for about 5 minutes Add the remaining ingredients and mix well. Let cook over medium heat for about ten minutes Enjoy If you want to learn more about incorporating simple healthy meals into your diet check out my bio and book a FREE call with me . . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #iraqifood #portioncontrol #dietitiantips #nutritionconsultant #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #allfoodsfit #simplerecipes #cookathome #easydinner #homecookedmeal #foodsofinstagram #arabicfood #internationalfood #whatsonmyplate #quickmeals #easycooking #_ #_ #_

Hands up if you have tried #freekeh before! Like many grains this grain is packed with some wonderful vitamins and minerals.Here are just some! 1 Fiber: helps support gut health ... 2Protein : helps you stay satisfied 3 Iron : increases energy and promotes a healthy pregnancy Remember that at of your plate should be grains. If you want to learn more about how to incorporate Freekeh into your diet click on the link in my bio to schedule a FREE call with me!! . . . #_ #_ #middleeasternfood #colourfulnutrition #healthymiddleeasternfood #culturalfood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #allfoodsfit #wholegrain #wholegrains #fiber @ Halifax, Nova Scotia

Anyone else there loves #kibbeh as much as I do ? This super delicious dish made with #bulgur, and spiced ground meat is full of amazing flavours! Because Kibbeh is fried many of my clients remove it completely from their diet or only have it during large family gatherings. ... BUT what if I told you, you can have kibbeh more often and still maintain a healthy balance diet. . Just follow these tips below 1 When making kibbeh use lean ground beef 2 Mix ground beef with ground turkey or chicken. 3 Bake the kibbeh in the oven and use olive oil to coat it so it does not come out dry 4 Enjoy!! You never have to give up eating cultural foods to stay healthy Small changes make a big difference If you want to learn more about how to incorporate healthy eating into your day to day, without giving up on food you love check out the link in my bio to book a FREE call with me . . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #canadiandietitian #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #healthyweightloss #nofoodrestrictions #allfoodsfit #diversitymatters #_ #_ #_ #wholegrain #wholegrains

Double tap if you like chicken! Below are some ways to can make your chicken a little healthier for your heart this summer 1 Have baked or grilled chicken more often than fried chicken ... 2 Removing the skin of of the chicken (I know this is the best part. but try! ) 3 Marinating the chicken overnight for awesome flavours Swipe to see the #arabic version of the post! Very thing in #moderation is key! If you want more tips on how to support your heart heath check out the link in my Bio to set a free call with me! . . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #iraqifood #syrianfood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #canadiandietitian #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #allfoodsfit #weightlossideas #weighlossjourney #weightmanagement #_

HELP! I don’t know what to make for dinner!! So many of my clients tell me they never have time to cook a meal especially after a long day at work. Here is this super simple fattoush salad. ... Ingredients 1 2 chicken breasts (you can subisite chicken for hard boiled eggs if you are vegetarian ) 2 2 tablespoons of olive oil and salt and pepper to taste 3 Vegetables! You can use any vegetables here I had lettuce , tomato , pepper , cucumber , spring onions and red radishes Vinaigrette 1 1 tablespoon of olive oil 2 the juice of 1 lemon 3 salt and pepper to taste 4 if you are feeling fancy you can add a teaspoon of pomegranate molasses and sumac Instructions 1 Cut the chicken breast into in strips 2 Heat 2 tablespoons of olive oil in a skillet over medium high heat. Once the skillet is hot place the chicken pieces on the skillet and cook for 3-5 min or until golden brown on each side. 3 Chop all of the vegetables and place them in a large bowl 4 Place cooked chicken on top of the vegetable add the dressing and enjoy . . . #middleeasternfood #medditeranean #culturalfood #healthyfood #portioncontrol #dietician #onlinecoaching #simplerecipes #cookathome #easydinner #cookathome #homecookedmeal #foodsofinstagram #arabicfood #internationalfood #whatsonmyplate #quickmeals #easycooking #chronicdisease #_ #halfyourplate

Do you like #barley ? This wonderful grain is full of amazing vitamins and minerals! 1Vitamin E: this vitamin as antioxidant to help protect the cells in our bodies from the damage caused by free radicals... 2Vitamin B1, 2: which is need for healthy skin and hair 3Phosphorus: helps build, protect bones and teeth 4Soluble Fiber: helps manage blood sugar levels and lower cholesterol Remember that of your plate should be grains. If you want to learn more on how to incorporate barley into your diet check out the link in my Bio and apply to work with me. What is your favourite way to prepare barley? . #braley #fibre #grains #wholegrain #complexcarbs #nutritionmatters . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #canadiandietitian #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #allfoodsfit #_ #weightmanagement . @ Canada

Do you know how many people have asked me if they can still eat #biryani to maintain a health diet? The answer is YES! You can definitely eat biryani and still maintain a healthy diet. YOU DO NOT HAVE TO GIVE UP ON CULTURAL FOOD TO BE HEALTHY ... There are some things to keep in mind when you are making biryani 1 try to reduce the amount of oil that is used while cooking it 2 remove as much fat from the meat that you are using before cooking 3 increase the amount of vegetable to the rice 4 try to limit your intake to 1/2 the plate 5 Enjoy the biryani If you want to learn more about how to incorporate healthy eating to your day to day without giving up on traditional foods click on the link in my bio Hands up if you love #biryani . . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #iraqifood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #canadiandietitian #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #allfoodsfit #weightmanagement #arabicfood #_ #nutritionmatters

How are you spending your long weekend? Today I was feeling some #curry lemon dill salmon! Below are some nutritional facts about my #healthylunch ... 1 #salmon is full of omega 3 fatty acids. These fats are essential for us! Remember to try to have at least 2 serving of salmon a week! 2 salmon is a good source of #leanprotein 3 leafy greens contain so many vitamins and minerals. This includes Vitamin A, C, #calcium #folate and #fiber 4 #bulgur is a grain that’s is commonly used in #middleeastern cooking that is full of fiber which is important for #guthealth . .comment below and let me know what you are enjoying this long weekend . #healthyideas #sundaymeals #guthealthmatters #complexcarbs #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #canadiandietitian #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #halfyourplate #allfoodsfit

Eid Mubarak to all my friends, family and followers! Wishing you all a blessed Eid . .... . #eidmubarak #eid2020 #eidmubarak2020 #eidaladha #middleeasternfood See more

Hand up if you have been told that you shouldn’t be eating #redmeat. There is evidence showing that reducing red meat in our diet can improve our overall health. However if you grew up eating red red meat, cutting out completely can be very difficult to do. The good news is that you don’t have to completely cut out meat to be healthy You can make simple and small changes that will make a huge a difference in your day to day health that still allows you enjoy foods... that you love! What do you think of this #infographic ?Do you think you can start making some small changes? Comment below and let me know . . . #colourfulnutrition #middleeasternfood #healthymiddleeasternfood #culturalfood #iraqifood #syrianfood #dietitianeats #portioncontrol #dietitiantips #nutritionconsultant #canadiandietitian #onlinnutritioncouch #chronicdisease #weightmanagement #happyhealthyyou #youcandoit #healthyalternative #halfyourplate #allfoodsfit #whatsfordinner #whatsonmyplate #protein