OzNourish

08/04/2026

Your oil is either healing you or harming you 🫒

Most people cook with the same oil for everything — but the research tells a different story.

Here’s what the evidence actually says:

🫒 Extra Virgin Olive Oil (EVOO) — ~76% MUFA, rich in polyphenols. A 2018 Australian study found it produces fewer harmful compounds when heated than canola and sunflower, despite its moderate smoke point.

🫙 Ghee — ~230–250°C smoke point, rich in fat-soluble vitamins A, D, E & K. High in saturated fat — use in moderation.

🌿 Mustard Oil — ~70% MUFA, 10% Omega-3. One of the highest MUFA content of any common cooking oil. High heat stable and heart-friendly.

🌾 Rice Bran Oil — ~250–254°C smoke point. Ideal for high heat cooking. Balanced fatty acid profile.

💡 No single oil does it all — rotating your oils is the smartest approach. The WHO recommends an ideal SFA:MUFA:PUFA ratio of 1:1.5:1 — rotating helps you achieve this naturally.

Save this post 🔖 and share it with someone still cooking everything in the same oil.

📚 Evidence & Sources:

General fat & oil guidance — Heart Foundation Australia (heartfoundation.org.au) | Healthdirect Australia (healthdirect.gov.au) | NHMRC Australian Dietary Guidelines (eatforhealth.gov.au)

Specific oil fatty acid data — Bharti et al. International Journal of Current Microbiology & Applied Sciences, Vol 6, Issue 11, 2017

Cooking oil heating stability — De Alzaa, Guillaume & Ravetti. Acta Scientific Nutritional Health, Vol 2, Issue 6, 2018

Optimal fat ratio — WHO Expert Consultation on Fats & Fatty Acids in Human Nutrition, FAO Rome, 2010

⚠️ Note: Australian government sources referenced for general dietary fat guidance only. Specific oil data sourced from peer-reviewed research papers listed above.

03/04/2026

If you’re new here — Hi, I’m Bilqees! 👋🏽

A South Asian Aussie nutritionist with 10+ years in nutrition — including 5 years as a clinical nutritionist across two of the world’s leading hospitals in Mumbai and Muscat.

That experience taught me one non-negotiable truth:
“Prevention is everything”.

Now based in Sydney, I help people from all walks of life to eat better — not through restrictive diets or complicated meal plans, but through real food that actually fits YOUR culture, YOUR lifestyle and YOUR life. 🌿

Whether you’re a busy professional, a new mum, a student, or simply someone who wants to feel better in their own body — you’re in the right place.

Here’s how we can work together ➡️ swipe to see

Drop a 💚 in the comments if you’re ready to start your nutrition journey!

02/04/2026

Nutrition is full of noise — and myths spread faster than facts. 🚫

As a Nutritionist, these are the ones I see holding people back every single day.

📌 Food quality matters beyond calories. Research published in the New England Journal of Medicine (2024) confirms macronutrient composition significantly impacts metabolism and how your body uses energy.

📌 Lactose intolerance affects around 65–68% of the global population according to StatPearls (NIH, 2024) — meaning a significant portion of people actually tolerate dairy just fine.

📌 Research published in Gastroenterology & Hepatology (2018) found that most people following a gluten-free diet without a medical diagnosis don’t derive substantial benefit — and may risk nutritional deficiencies.

📌 The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) confirms there is no evidence a gluten-free diet promotes better health or weight loss for the general population.

📌 Research in Physiological Reviews confirms stress significantly impacts the microbiota-gut-brain axis at all stages of life — gut issues are never just about food.

📌 A peer-reviewed study in Healthcare (MDPI, 2023) found that nutritional intake — particularly vitamins D and B12 — is significantly associated with menstrual pain severity.

Your body is unique. Stop following trends and start getting personalised guidance. 💚

🔗 Book your FREE discovery call at oznourish.au

02/04/2026

We're on Instagram! 🎉💚

Follow us at for daily nutrition tips, healthy eating inspo, and wellness content you'll actually love! 🌿

👉 instagram.com/oz_nourish

See you there! 😊

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01/04/2026

🌿 4 Simple Ways to Lower Your Meal’s Glycemic Index (GI).

Why Low GI? A low GI diet helps stabilise blood sugar, reduce cravings, sustain energy throughout the day, support weight management, and lower the risk of type 2 diabetes and heart disease. It’s not about eating less — it’s about eating smarter. 💚

——

🍋 Tip 1 — Add Lemon or Vinegar to Your Dressing
Acids slow stomach emptying, reducing your glucose spike by up to 30%.
(European Journal of Nutrition, 2021)

🥗 Tip 2 — Pair Carbs with Protein & Fibre
Slows carb digestion and blunts blood sugar spikes.
(Better Health Channel, Vic)

🌾 Tip 3 — Choose Wholegrain over Refined
Wholegrain bread (GI ~48) vs white bread (GI ~75) — the difference is real.
(University of Sydney GI Database)

❄️ Tip 4 — Cool Your Rice or Potato First
Creates resistant starch — slower digestion, better gut health, lower GI.
(Healthdirect Australia)

——

Stable blood sugar = lower diabetes risk, better heart health, sustained energy & weight management. 🌱

🔖 Save this. 💬 Which tip are you trying first?
👉 www.oznourish.au

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📚 Sources:

1. University of Sydney GI Database — glycemicindex.com
2. Better Health Channel (Victoria) — betterhealth.vic.gov.au
3. Healthdirect Australia — healthdirect.gov.au
4. Brouns F. et al. (2021) Lemon juice reduces glycemic response to bread — European Journal of Nutrition, 60:113-122
5. Ostman E. et al. (2005) Vinegar supplementation lowers glucose and insulin responses — European Journal of Clinical Nutrition, PubMed ID: 16015276

31/03/2026

🌾 Not All Carbs Are Created Equal — Know Your GI

That energy crash after lunch? Your carb choices could be the reason. 🍞⚡

The Glycemic Index ranks how fast food raises your blood sugar — and slower is always better.

——

🔴 High GI (>70) — Limit these
White bread, cornflakes, instant oats, white rice, mashed potato, watermelon, rice cakes

🟡 Medium GI (56–69) — Moderate these
Basmati rice, ripe banana, mango, raisins, couscous, Weetbix

🟢 Low GI (

20/03/2026

WHEN DID REAL FOOD BECOME “DIETING”?

Somewhere along the way, we normalised processed, packaged, and fast food as “normal” eating — and started calling real, whole food a “diet.” 🤔

Think about it…

🥦 Eating vegetables = “dieting” 🍎 Choosing fruit over chips = “being strict” 💧 Drinking water instead of soft drinks = “health freak”

When did nourishing your body become the exception instead of the rule?

Real food isn’t a trend. It’s not a restriction. It’s simply how we were always meant to eat. 🌿

💬 Do you agree? Tag someone who needs to hear this 👇

📲 Book your nutrition consultation → link in bio

18/03/2026

Growing a baby is one of the most nutritionally demanding things your body will ever do. 🌱

And yet so much of what matters most — the timing of folate, the quality of your prenatal, the nutrients missing from the label — never gets talked about in a standard antenatal appointment.

That’s why I created this series. 💚

Swipe through 6 evidence-based pregnancy and postpartum nutrition facts every woman should know:

🌿 Start folate BEFORE you conceive — the neural tube closes at week 4
🌿 Check your prenatal — up to 40% contain incorrect dosages
🌿 Choline is critical for baby’s brain and most prenatals skip it
🌿 Your omega-3 levels affect your mood after birth more than you think
🌿 Breastfeeding is MORE nutritionally demanding than pregnancy
🌿 Pregnancy changes your gut microbiome from the inside out
Nutrition in pregnancy isn’t one-size-fits-all. If you want guidance tailored to you, I’m here. 👇

Drop a ❤️ if this was helpful, or save it for later when you need it most.

07/03/2026

🧠 What ultra-processed food is actually doing to your child’s
brain. Every parent needs to see this.

This isn’t about being a perfect parent. It’s about information
the food industry doesn’t want you to have.

THE 2025 SCIENCE — IN PLAIN ENGLISH:

A brand new systematic review (Food Frontiers, 2025) analysing
35 studies confirmed that children who eat more ultra-processed
foods show measurably poorer performance in:

🔴 Attention & concentration
🔴 Memory and learning
🔴 Impulse control
🔴 Emotional regulation

And this isn’t just about weight.

Researchers from ETH Zurich (Frontiers in Public Health, 2025)
found that UPFs cause gut dysbiosis → systemic inflammation →
direct disruption of brain connectivity during the exact years
your child’s brain is being built.

📊 THE NUMBERS IN AUSTRALIA:
→ Toddlers now get 47% of daily calories from UPFs
→ School-aged children: 59.4% of daily calories from UPFs
→ The average Aussie child gets 40%+ of kilojoules from
junk food (Australian Dietary Guidelines)

WHAT COUNTS AS A UPF?
It’s not just chips and soft drinks. It includes:
📦 Flavoured yoghurts
📦 Packaged breakfast cereals
📦 Muesli bars and ‘kids’ snack bars
📦 Flavoured milk drinks
📦 Chicken nuggets and fish fingers
📦 Most packaged bread
📦 ‘Healthy’ kids’ pouches and puffs

THE RULE THAT ACTUALLY HELPS:
If it has more than 5 ingredients, or contains ingredients you
wouldn’t find in your kitchen — it’s likely a UPF.

💚 THIS IS NOT ABOUT GUILT.
It’s about understanding what the brain-gut connection means for
your child — and making small swaps that add up.

Even replacing 2–3 UPF snacks per day with whole food
alternatives makes a measurable difference to gut microbiome
diversity within weeks.

Practical swap ideas coming in the next post 👇

Save this and share with a parent who needs it. 📌

Bilqees | Qualified Nutritionist | www.oznourish.au

Sources: Nguyen et al., Food Frontiers 2025; Mottis et al.,
Frontiers in Public Health 2025; ACI Nutrition Standards;
Australian Dietary Guidelines NHMRC 2013

05/03/2026

“Just eat less and move more!” 🙄

If only human biology were that simple. This advice ignores the real science of weight regulation. Let’s break it down.

🧬 YOUR BODY IS NOT A SIMPLE CALCULATOR

Weight is regulated by an extraordinarily complex system that includes:

🔄 HUNGER HORMONES:
Leptin tells your brain you’re full — but in many people, leptin resistance means this signal is disrupted. Research shows this isn’t about willpower — it’s documented hormonal impairment. (Myers et al., Cell Metabolism, 2010)

😴 SLEEP:
Just 4 nights of poor sleep increases ghrelin (hunger hormone) by 28% and reduces leptin (fullness hormone) by 18% (Spiegel et al., JAMA, 2004). Sleep IS a weight management issue.

🦠 GUT MICROBIOME:
Weizmann Institute research showed two people eating identical meals had completely different blood sugar and calorie absorption responses — based on their unique gut bacteria.

💊 MEDICATIONS:
Antidepressants, steroids, hormonal contraceptives, and antipsychotics all cause clinically significant weight gain through direct metabolic mechanisms — not personal failure.

🧠 MENTAL HEALTH:
WHO estimates 280 million people live with depression globally. Depression impairs appetite regulation, motivation, and food decision-making in ways no simple slogan addresses.

💚 Weight management is multifactorial. Compassion-first. Science-informed.

Bilqees | Qualified Nutritionist | www.oznourish.au

Sources: Myers et al., Cell Metab 2010; Spiegel et al., JAMA 2004; WHO 2022; Zeevi et al., Cell 2015

04/03/2026

🥩🥚🌿 How much protein do you ACTUALLY need?

There’s a lot of noise around protein right now — powders, high-protein everything, and the idea that more is always better. Here’s what the science actually says.

According to Dietitians Australia, most adults need:
👩 Women: 0.75g per kg of body weight per day
👨 Men: 0.84g per kg of body weight per day
🤰 Pregnant, breastfeeding or over 70: 1g per kg per day

And here’s something important to understand:
Protein is NOT stored in your body the way fat or glycogen is. Your muscles are made of protein — but there’s no dedicated storage tank waiting to be filled.

When you don’t eat enough protein, your body breaks down muscle tissue to access amino acids. That’s why spreading protein across every meal matters far more than loading up at dinner.

The Australian Guide to Healthy Eating recommends:
🐟 Lean meat, poultry, fish & eggs
🫘 Legumes, lentils, chickpeas & beans
🥛 Milk, yoghurt, cheese & alternatives
🌰 Nuts, seeds & tofu

And here’s the part that might surprise you — research suggests 99% of Australians already meet their protein needs through food alone. No powder required.
Eat a little at every meal. Skip the guilt around supplements. Focus on variety.

Questions about your protein intake? That’s exactly what I help with. 👇
Book a consultation at www.oznourish.au

Bilqees | Nutritionist | www.oznourish.au

Sources: Dietitians Australia · Eat for Health / AGHE (NHMRC) Better Health Channel (Vic Health), Australian Institute of Sport (ais.gov.au)

03/03/2026

DITCH THE SCALES. USE YOUR HANDS.

You don’t need an app, a food scale, or a calorie tracker to eat well.
Your hands are always with you - and they’re perfectly sized for YOU.

Research shows that portion distortion - eating more than we realise without
noticing - is one of the biggest contributors to weight gain worldwide.
The good news? Portion awareness, not restriction, is the key to change.

HERE’S YOUR HAND GUIDE:

FIST = 1 serve of carbohydrates
Rice, pasta, bread, potato, oats

PALM = 1 serve of protein
Chicken, fish, tofu, beef, tempeh

CUPPED HAND = 1 serve of fats
Nuts, seeds, avocado, cheese

THUMB = 1 serve of oils/spreads
Olive oil, nut butter, dressings

TWO FISTS = non-starchy vegetables (fill half your plate!)

WHY THIS WORKS:
It’s body-scaled (bigger people have bigger hands = bigger portions)
No equipment needed - your hands are always available
Flexible for any cuisine, any plate, any restaurant
Less mental load = better long-term adherence

Try it at your next meal. Notice what feels different.
Bilqees | Nutritionist | www.oznourish.au
Sources: Rolls et al., AJCN 2002; Sutton et al., Nutrition & Dietetics 2016, Baker Heart and Diabetes Institute 2026