Dietitians Corner

Friday night drinks with friends, a glass of wine to unwind, or celebrating with champagne – drinking is often part of our social and relaxation routines. However, many don't realize that these drinks contribute significantly to our daily calorie intake. Unlike food, drinks don't come with easy-to-read nutrition labels.

It's not about demonizing sugar or alcohol; both can fit into a balanced lifestyle. The challenge is that liquid calories, whether from smoothies or wine, often go unnoticed. For example, a Tim Tam has 95 calories, similar to a glass of wine, but the latter might not register as part of your daily intake.

Collagen powder and supplements have gained popularity, and research suggests they might be here to stay. Known for benefits to skin and joint health, collagen also shows potential in weight management. Collagen is the most abundant protein in our body, making up about 30% of our protein content. It supports the structure of skin, bones, muscles, and tendons. Unlike other proteins, collagen's unique amino acid composition means it is used directly as collagen in the body. While collagen shows promise, effective weight loss combines regular physical activity, balanced nutrition, adequate rest, and professional guidance.

Restricting foods often leads to guilt and overindulgence, but a balanced, flexible approach helps maintain satisfaction and consistency. Studies like "Mindset over Milkshake" show that our beliefs about food impact our body's response, highlighting the importance of enjoying meals. Learn how to incorporate your favourite foods into a healthy eating plan and build lasting habits for long-term success.

Calorie tracking can support weight management, but it’s not for everyone. A small daily calorie deficit (500 kcal) helps with sustainable weight loss, and simple food swaps can make a big difference.

We recommend using Tony Ferguson’s free food diary to track your intake or apps like Easy Diet Diary for a detailed breakdown. If tracking isn’t for you, focus on balanced meals with whole foods to meet your nutritional needs without the stress of counting calories. The key is finding an approach that works while still enjoying your food.

Reduce inflammation and support your health with nutrient-rich foods like fatty fish, leafy greens, berries, and whole grains. An anti-inflammatory diet can help improve digestion, boost immunity, and lower the risk of chronic diseases. Explore easy meal ideas and simple tips to make healthy eating a part of your everyday routine!

Food reactions can be confusing - are you dealing with an allergy or an intolerance? While allergies trigger the immune system and can be life-threatening, intolerances are more common and harder to detect. This blog explores the key differences, symptoms, testing methods, and management strategies to help you take control of your health. Learn how to identify food triggers, manage symptoms, and seek the right support. Read more to gain clarity and improve your well-being.

Lactose, a natural sugar in dairy, offers energy and essential nutrients like calcium, protein, and magnesium. While some experience lactose intolerance, dairy remains a vital part of a balanced diet due to its role in calcium absorption, gut health, and anti-inflammatory properties. For those sensitive to lactose, options like lactose-free milk, fermented dairy, and hard cheeses provide the same nutritional benefits without discomfort. Discover how dairy can support your health and well-being, no matter your dietary needs!

Does eating more frequently boost metabolism? Research shows that meal frequency has minimal impact on energy expenditure or weight loss. Whether you prefer five small meals a day or intermittent fasting, the key is finding a pattern that suits your lifestyle, activity level, and health needs. Focus on overall calorie intake, food quality, and consistency to achieve your health goals. Read on for practical tips to help you choose the best eating pattern for you!

Fruit, despite its natural sugars, is a healthy addition to any diet and can actually aid in weight loss when consumed in moderation. While some people mistakenly believe fruit is fattening due to its sugar content, it’s the highly processed sugars like High Fructose Corn Syrup found in sweet foods that pose more health risks. Fruits like berries, apples, and bananas offer numerous health benefits—reducing inflammation, lowering the risk of diabetes and heart attacks, and supporting overall well-being. Eating a variety of fruits, in their whole form, is beneficial for health and helps maintain a balanced diet.

Join me as I explore the impact of sugar on our health in this comprehensive blog post. As a dietitian, I discuss the benefits and drawbacks of reducing sugar intake, helping you decide if cutting back is the right choice for you. Learn how to enjoy sweet treats in moderation, understand the potential consequences of a high-sugar diet, and discover tips for maintaining a balanced approach to nutrition. Whether you’re considering a sugar detox or simply curious about its effects, this post offers valuable information to support your dietary choices.

GLP-1 is a hormone that plays a key role in weight management by signaling your body to release insulin and telling your brain that you're full, reducing cravings for high-fat and sugary foods. It also slows digestion, helping you feel fuller for longer. However, with a smaller appetite, it's crucial to plan your meals carefully to stay nourished. Incorporate lean proteins, colorful vegetables, whole grains, and healthy fats into your diet, and stay hydrated with plenty of water. For personalised guidance, consulting a dietitian is recommended, especially when managing side effects of GLP-1 medications.

Adequate dietary fiber is crucial for gut health and reducing the risk of chronic diseases like heart disease, certain cancers, and diabetes. Fiber, found in plant foods, isn't digested by the body but helps maintain digestive health by adding bulk to stool and drawing water into it, making it easier to pass. It also slows food absorption, similar to the effects of some weight loss drugs, but without side effects.