One More Bite Nutrition

Will salmon please spot the differences between the meals? up for portion control to help hit goals! - An important concept that I work on with my clients is to embrace the idea that little changes add up and can impact weight (gain or loss). Instead of making fast and drastic changes that may not be sustainable, work on the everyday small changes to get you towards your goal. It might be as simple as using less oil when cooking or lightening up your coffee order, but... whatever it is make sure the habit(s) is positive. - Remember, my visuals are meant to show different portion sizes. While the right side may be muscle gain for some, it could also be weight loss for others depends on your energy needs. Also, putting on muscle mass is more than just eating more. - - If you’d like to master portion control, balancing meals, reduce weight while eating the foods you love and be held accountable, my group coaching program may be a fit for you! A few spots left - DM for details. Happy Monday. See more

In cashew didn’t notice, this recipe is worth SWIPING right & SAVING! up for easy meals! - Here are some ways to change up the recipe to meet your preferences/dietary lifestyle: - PROTEIN SWAP: swap out the chicken for extra firm tofu! I always recommend pressing the water out of the tofu to ensure that extra crispiness.... MAKE IT GLUTEN FREE: Use GF soy sauce instead of regular. - Remember, my visuals do not suggest one side is better than the other it’s bringing awareness to portion sizes for different needs. Both meals impact weight goals differently for each person; always adjust portions to your needs. - Getting fit and healthy doesn’t mean giving up your favourite foodsand my Macro Cookbook for Beginners shows you where to start. - Learn how to calculate & track your optimal level of macronutrientsprotein, fat, & carbohydratesso you can achieve your health goals while EATING EVERYTHING you enjoy. - Learn more about the book by ordering your copy via LINK IN BIO. - - Happy Tuesday! See more

How do I like my eggs? CADBURY ! for chocolate mini eggs. - You really can eat chocolate and still manage your weight. Like most foods, portion control is key. Flexible eating gives you the opportunity to eat and enjoy all foods as long as most of the foods you are consuming are nutrient dense and meeting your macros. Here is an example of how to apply flexible eating: -... Left Side: 1/3c chocolate mini eggs Nutirtional Info: 310kcal Fat: 13g Carbs:45g (<1g fibre, 43g sugar) 3g protein - Right Side: 3 tbsp chocolate mini eggs 2 c air popped popcorn, light sea salt Nutritional Info: 210kcal Fat:7g Carbs:34g (2g fibre,26g sugar) 3g protein - Staying true to my beliefs, getting fit and healthy DOESN’T mean giving up your favorite foodsand my Macro Cookbook for Beginners shows you where to start. - Learn how to calculate & track your optimal level of macronutrientsprotein, fat, & carbohydratesso you can achieve your health goals while EATING EVERYTHING you enjoy! - Learn more about the book by ordering your copy via LINK IN BIO. - Happy Saturday & Easter weekend. See more

Dear crispy tofu & edamame bowl, I’m soy into you. Swipe right & SAVE this post for a flavourful meal that supports weight goals! - Either portion can work for weight goals. While it’s natural for some people to reach for the smaller portion so calories don’t add up, it isn’t always as filling - especially if your stomach is telling you otherwise. It’s important to know which portion(s) makes the most sense for you. - Getting fit and healthy doesn’t mean giving up your... favorite foodsand my Macro Cookbook for Beginners shows you where to start. - Learn how to calculate & track your optimal level of macronutrientsprotein, fat, & carbohydratesso you can achieve your health goals while EATING EVERYTHING you enjoy. - Learn more about the book by pre-ordering your copy via LINK IN BIO. - - Happy Thursday! See more

Being able to enjoy restaurant meals while hitting weight goals is ebi-thing. up if you agree! - I get so many questions re: if sushi can be consumed when trying hit weight goals. My answer: Of course! When applying portion control and embracing an all foods fit approach, everything is fair game. Below are suggestions to help limit fat, sugar, sodium & calories without compromising flavour:... - Maximize protein for fullness (tuna or salmon sashimi, edamame) Limit sauces (e.g. soy sauce, mayo, cream cheese, spicy) Limit fried and crunch rolls Add volume (e.g. seaweed salad, vegetables) Choose brown rice if able (adds more fibre) - Left Side: 1 Dynamite Roll California roll (3 pieces) Spicy salmon- avo roll (3 pieces) Nutritional Info: 770kcal Fat:39g Carbs:59g (3g fibre, 15g sugar) Protein:45g - Right Side: 1 spicy salmon-avo roll 2.5oz spicy salmon sashimi 1/4c seaweed salad Nutritional Info: 565kcal Fat:35g Carbs:29g (5g fibre, 5g sugar) Protein: 33g - - If you’d like to learn more about portion control, balancing meals, and be held accountable to help you meet your goal weight, my group coaching program may be a fit for you. JAN 2021 spots are now open DM me for details. Happy Monday. See more

Comfort fruit. for including fruit when trying to hit weight goals. - - Yes, you can eat fruit and hit weight goals. Yea, they provide sugar but they also provide antioxidants, fibre and micronutrients.... - A one size fits all approach shouldn’t be applied;however, being aware of portions is helpful to determine what works for your body and what doesn’t. Either portion can work based on your needs. Also, if one wasn’t dropping weight/plateaued, re-evaluating portions can be helpful. - Left Side: 2 eggs 2 whole grain waffles 2 tbsp peanut butter 1 mandarin 1/2c blueberries Nutritional Info: 575 calories Fat: 29g Carbs:52g (12g fibre, 20g sugar) Protein:26g - Right Side: 2 eggs 1 whole grain waffle 1 tbsp peanut butter 1 mandarin 1/2c blueberries Nutritional Info: 400 calories Fat: 20g Carbs:36g (7g fibre, 17g sugar) Protein:20g - - If you’d like to learn more about portion control, balancing meals, and be held accountable to help you meet your goal weight, my group coaching program may be a fit for you! Book a free 15 min discovery call - link in bio. Happy Thursday. See more

Living the high loaf with these combos! Comment below with which one you would choose. - All 3 of these combinations are fair game when trying to hit weight goals. The portion you need will differ (e.g. more or less) based on what your body needs. These are 3 examples of how my clients have incorporated foods they love while hitting their weight goals! -... Avo & Toast: 2 slices whole grain toast avocado Nutritional Info: 315kcal Fat:17g Carbs:31g (11g fibre, 4g sugar) Protein:9g - PB & Toast 2 slices whole grain toast 1.5 tbsp peanut butter, all natural Nutritional Info: 280kcal Fat:13g Carbs:29g (5g fibre, 5g sugar) Protein:12g - Beet Hummus & Toast 2 slices whole grain toast 3 tbsp beet hummus Nutritional Info: 225kcal Fat: 7g Carbs: 30g (5g, 6g sugar) Protein:10g - - If you’d like to learn more about portion control, balancing meals, and be held accountable to help you meet your goal weight, my group coaching program may be a fit for you! December spots are now open - DM for details. Happy Friday.

Oreo jealous?Don’t be! You don’t have to give up foods you love when hitting weight goals! up if you’re with me! - - There is no one right or one portion fits all approach to dropping weight - everybody works differently. Some days your portions maybe more, and other days it may not be - that’s okay! Recognizing what works for you is important. Here is an example of how one could boost the volume and protein content of this snack to help with fullness:... - Left side: 4 Oreo cookies Nutritional info: 220kcal fat:10g carbs:34g (1g fibre, 19g sugar) protein: 1g - Right Side: 2 Oreo cookies 1/2c strawberries 1/2c 1% milk Nutritional info:185kcal fat:6g carbs:28g (2g fibre, 19g sugar) protein: 5g **less added sugar - - Managing weight doesn’t have to be complicated. If you’re ready to overcome your limiting beliefs around eating the foods you love while trying to drop weight, book a 1:1 nutrition session with me - Link in bio. Happy Monday. See more

I hope our paths croissant again for all foods fit when hitting weight goals! - There is no one right or one portion fits all approach to dropping weight - everybody works differently. Some days your portions maybe more, and other days it may not be - that’s okay! Recognizing what works for you is important. Here is an example of how one could boost the protein and fibre content of this meal to help with fullness: -... Left Side: 1 large croissant 1.5 tbsp jam Nutritional Info: 390kcal Fat:16g Carbs: 55g (2g fibre, 23g sugar) Protein:6g - Right Side large croissant 1 egg 1c strawberries Nutritional Info: 270kcal Fat:13g Carbs:29g (4g fibre, 12g sugar), Protein:10g - - - If you’d like to learn more about portion control, balancing meals, and be held accountable to help you meet your goal weight, my group coaching program may be a fit for you! DM for details. Happy Monday. See more

These combos were made for peach other! Comment below with which portion controlled snack you’d choose. - - All foods fit with portion control. In my coaching program I teach how to know your portions for your weight goal and your needs. Here are 3 delicious and different pairings under 250 calories that can easily be incorporated into a healthy eating style:... - Snack 1: 1 small peach 1/2c non-fat plain Greek Yogurt 2 tbsp pepitas Nutritional Info: 245kcal Fat:8g Carbs:28g (4g fibre, 24g sugar) Protein:15g - Snack 2: 1 small banana 2 tbsp almonds Nutritional Info: 210kcal Fat:9g Carbs: 27g (6g fibre, 13g sugar) Protein:5g - Snack 3: 1 small apple 3 tbsp almonds Nutritional Info: 245kcal Fat:13g Carbs: 26g (6g fibre, 17g sugar) Protein:6g - - If you’d like to learn more about portion control, balancing meals, and be held accountable to help you meet your goal weight, my November group coaching program may be a fit for you! Spots now open - DM me for details. Happy Friday. See more