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Nutrition.for.families

Angela Wallace from Eat Right Feel Right is a registered dietitian, certified personal trainer, and

03/19/2026

Apple Slice ‘Donuts’ 🤩🍎

These ‘donuts’ make for a fun activity and they are totally delicious! Perfect for kids (and adults too)!

What you need:

🍎1–2 apples

🍎¼ cup Greek yogurt

🍎1 tsp honey (you can also use vanilla yogurt instead).

🍎Toppings of choice: granola, sliced strawberries, blueberries, sprinkles, drizzled nut or seed butter, and more!

How to make them:

Remove the apple core, then slice the apple crosswise into circular pieces to create your ‘donuts.’
In a small bowl, mix the Greek yogurt with honey. Spread a layer of the yogurt mixture onto each apple slice, then let everyone decorate with their favourite toppings.

These are a great way to get your littles involved in the kitchen and exploring different textures and flavours!

Save this recipe for later. If you end up making some, I’d love to see your creations.

Enjoy! 💚

01/27/2026

I find myself saying less is more all the time.

There is so much noise out there, it becomes easy to feel overwhelmed and confused.

If you are feeling overwhelmed with how best to support your health, I encourage you to do LESS. But do it consistently!

Most of us don’t need more. What we need is less noise, less pressure, and more self-trust. More awareness on what actually helps YOU.

Sustainable health isn’t about new exciting trends…it’s actually pretty boring and basic (but it does work)! 😊

Ps. I do like and suggest supplements, but I think they need to be taken intentionally. More does not = better!

Save this as a reminder. 💚

12/23/2025

No-bake crunchy energy bites 😍

Because the kids are home… and are somehow always hungry.

These no-bake energy bites are sweet, nourishing, and easy to grab when you hear “I’m hungry” for the 15th time before lunch. 🙃

Ingredients:

1 cup rolled oats

½ cup rice puffs cereal

2 tbsp h**p seeds

1 tsp cinnamon

⅛ tsp sea salt

½ cup runny peanut butter or almond butter (sunflower butter works too!)

⅓ cup maple syrup

¼ cup dark chocolate chips (or 1/2 cup if you want more).

Directions:

1️⃣In a bowl, mix oats, rice puffs, h**p seeds, cinnamon, and salt.

2️⃣In a larger bowl, stir together nut butter and maple syrup.

3️⃣Add dry ingredients to wet and mix until combined. Fold in chocolate chips.

4️⃣Chill the mixture for 30 minutes.

5️⃣Scoop and roll into bite-sized balls.

This is a perfect one to get your kids involved with (and I personally love that we aren’t cooking anything or using a food processor). Less is more! 🙌🏼

Save this one for later! 💚

11/25/2025

I do make meal plans for my clients and I know they can be a valuable tool. They give you ideas for balanced meals, show you portions that support your health and fitness goals, and can help bring some structure to your week.

BUT I also know that meal plans don’t change habits!
At least not on their own.

Real, lasting change takes time and often requires mindset shifting (this is where the real work takes place).

I help women build the skills, habits, and confidence they need to feel healthier both physically and mentally.

If you’re ready to shift your habits and feel better in your body, I’m here! 💚

What has been your experience with following a meal plan? I’m curious to know. Please share!👇

09/23/2025

Pumpkin Cottage Cheese Muffins 😍
High-protein, cozy, and just sweet enough 🧡

What you’ll need (makes 12):

1 cup pumpkin purée

1 egg

1 cup cottage cheese (blend if you like smooth)

1/3 cup oil (avocado, olive, or coconut)

1/2 cup maple syrup

1 1/2 cups spelt flour

1-2 tsp pumpkin pie spice

1 tsp baking powder

1/2 tsp baking soda

Pinch of salt

3/4 cup dark chocolate chips

How to make:
1️⃣ Mix pumpkin, egg, cottage cheese, oil & maple syrup.
2️⃣ In another bowl, whisk flour, spice, baking powder, soda & salt.
3️⃣ Combine wet + dry, fold in chocolate chips.
4️⃣ Bake at 350°F for 20–24 mins. Cool completely.

I am already feeling the fall vibes and these make for a perfect cozy snack. 🍂

09/22/2025

Bloating isn’t always about food yet many of us immediately to to fix it through elimination diets. I do believe there is a time and place for elimination diets but they are not the solution. Eliminations should be short lived.
Bloating can be triggered by a variety of things. Swipe left to see what might be causing your bloating. 🧐
Note: In this post I’m sharing the non-food related bloat triggers, but you can certainly bloat as a reaction to certain foods or additives.

So, what can you do about it?
The best place to start is by noticing your habits: slow down, chew your food thoroughly, manage stress, and pay attention to patterns in your digestion. Are there certain times where you are more bloated, do certain foods trigger it or was it more about your stressful day?

Supporting your gut with simple, consistent habits often helps more than cutting out multiple foods at once. It really comes back to the basics, balanced meals, keeping hydrated, and moving your body. From there we layer in specific strategies to support your guts needs! 💚

If you have a question or need support with this, please reach out. 😊

08/27/2025

Kefir Overnight Oats 🤩

Why kefir?
Kefir is naturally rich in probiotics (good bacteria that support digestion and gut health).

This recipe makes 2-3 servings

Ingredients:

1 cup rolled oats

2 ½ cups plain kefir

2 tbsp. chia seeds

1 tbsp. maple syrup

Sprinkle of cinnamon

Directions:
1️⃣Mix everything together (minus the fruit) in a bowl or jar. Store in an airtight container overnight in the fridge.
2️⃣In the morning, enjoy chilled or gently reheat before adding your favourite toppings.

Potential topping’s:
Fresh fruit (loving Ontario peaches right now!) 🍑
Shredded coconut 🥥
Slivered almonds or pumpkin seeds 🥜

As we approach fall, this recipe is amazing for those flavours. You can keep the overnight oats the same and top with cooked apples and pieces of pecans. 🍎🍂

Want more protein? 💪Stir in a scoop of protein powder or 2–3 tbsp. h**p seeds, or top with some Greek yogurt in the morning.

Save this recipe for later and enjoy! 🧡

08/15/2025

I have always loved peach season in Ontario. 😍
The smell, the juiciness, it’s all so perfect!

Peaches are rich in vitamin C, potassium, fibre, and antioxidants. They also have a high water content, making them a hydrating fruit choice on a hot summer day.

I can’t help but think of that scene from the summer I turned pretty when biting into a juicy peach.
I guess peaches are a romantic fruit?

Comment peaches below to get some of my healthy peach inspired recipes.
Note: it will direct you to a check out link where you’ll have to input your name and email, you are not subscribing to my email list by doing that.

Enjoy! 🍑 🧡
💦

07/22/2025

How much protein do you really need?
It depends on your goals and body weight!
Swipe through to learn more about protein intake to support muscle gains. 💪

I want to be very clear that it’s important that protein intake aligns with your total calorie needs. It’s not just about eating as much protein as possible. Your body also needs healthy fats, carbs, and fibre (they matter too)!
So the right amount of protein for your body means it has to fit into a balanced diet.

If you feel like there’s no way you can eat that much protein but you want to build muscle…don’t stress and start small!
Add protein to each meal, then start adding it to your snacks, and build up from there.
You don’t have to change everything overnight.

Comment protein below to get 10 healthy and protein packed breakfast recipes. 🍳🥑🍓

07/19/2025

Watermelon Pizza 🍉
Who wants a slice?

The perfect summer snack! 😎

Slice watermelon
Top with some vanilla Greek or coconut yogurt (your sauce)
Pick your toppings (we did raspberries, peaches, and strawberry granola).

Enjoy! 💚

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Address

23 King Street West
Caledon, ON

Website

http://www.eatrightfeelright.ca/

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