Andy De Santis - Registered Dietitian

Andy De Santis - Registered Dietitian Hey guys! My name is Andy and I am a registered dietitian and nutrition blogger from Toronto. I will

Registered Dietitian providing 1-on-1 counselling ( online or in-person) for a variety of food/diet related concerns including weight management, sports nutrition, digestive health, cholesterol lowering, veganism and general healthy eating. Also a nutrition writer/blogger sharing insightful content on healthy living.

I really like these pieces of advice to elevate the dietary balance of the “average” diet in a way that has the potentia...
04/04/2026

I really like these pieces of advice to elevate the dietary balance of the “average” diet in a way that has the potential to be efficient, economical and enjoyable.

If you like these pieces of advice, try them.

F***l Friday because anyone scaring people off eating strawberries is a piece of 💩.
04/03/2026

F***l Friday because anyone scaring people off eating strawberries is a piece of 💩.

If an individual with compromised metabolic health switched from one cup of rice at lunch and one cup of rice at dinner ...
04/02/2026

If an individual with compromised metabolic health switched from one cup of rice at lunch and one cup of rice at dinner to 1/2 cup of rice mixed with 1/2 cup of lentils at both meals instead I do believe it would significantly alter the trajectory of their health in an efficient and economical fashion - today’s post will help you understand why.

04/01/2026

Filmed this video two weeks ago in 🇩🇴 but the message is so well aligned with my broader nutrition philosophy and the new AHA heart health nutrition guidelines that I feel like this is a great time to re-share.

If you’ve been following my content for a while nothing that I have to say here will surprise you.

Your heart loves diversity in your diet.This means two things:1️⃣ Eating more food groups that you don’t eat regularly r...
04/01/2026

Your heart loves diversity in your diet.

This means two things:

1️⃣ Eating more food groups that you don’t eat regularly right now - I believe nuts and beans are the prime candidates to fulfil this criteria.

2️⃣ Eating different types of foods within the food groups you already eat regularly - I cover this within the post.

Today’s post is not an April fool’s joke, even if your last relationship may have felt like one.

A high polyphenol diet contributes positively to good liver health because Polyphenols put your healthy gut bacteria in ...
03/31/2026

A high polyphenol diet contributes positively to good liver health because Polyphenols put your healthy gut bacteria in a better position to compete with less healthy gut bacteria.

This matters because after blood flows through your digestive system it goes to your liver next and the type of blood it sends there depends a lot on the state of your gut microbiome.

Hurry up your late, the polyphenol party has already starters

When you aren’t eating enough fibre, which most people aren’t, a little bit more each days goes a very long way. ...
03/30/2026

When you aren’t eating enough fibre, which most people aren’t, a little bit more each days goes a very long way.

03/28/2026

There’s a fine line between putting your best foot forward and optimizing yourself to ☠️

The only problem is that line can be hard to spot because it’s covered in f***l matter.

That’s why you hire a dietitian ❤️

The relevance of sardine’s extremely soft and palatable bones extends well beyond today’s joke.Many other types of fish ...
03/28/2026

The relevance of sardine’s extremely soft and palatable bones extends well beyond today’s joke.

Many other types of fish bones are FAR less enjoyable to eat, whereas you barely notice sardine bones.

The fact is the matter is that +300mg of calcium per day, the amount found in one can of sardines with the bones, has been observationally demonstrated to reduce colorectal cancer risk in those with low-moderate dietary calcium intakes.

Not to mention calcium’s numerous other health benefits

Yet another reason to try pan or air frying canned sardines.

03/27/2026

Since it’s F***l Friday I just wanted to let you know that I don’t give a 💩 about the dirty dozen.

That being said I don’t mind if you do as long as you promise that it doesn’t incur you undue economic or emotional strain nor reduce your intake of fruits and vegetables.

Unfortunately there will be many innocent people for which the above won’t true - that doesn’t sit well with me

Get it?

🚽

Happy F***l Friday.

I did not grow up eating many of the foods that I’ve come to identify as some of the most important for human health. In...
03/27/2026

I did not grow up eating many of the foods that I’ve come to identify as some of the most important for human health.

In fact, there are many foods that play a central role in my personal routine that even ten years ago weren’t on my radar for various reasons.

Dietary changes, diversity and “optimization” is likely to be a gradual and prolonged process - enjoy the ride.

What is a food you now consider a staple that a previous version of yourself would not have on their radar?

PS: keen observers will note the one thing about me that hasn’t changed in the last 20 years is my love of soccer.

The ten foods I’ve listed here today are all technically “processed” but equally could be used to create very strong, ba...
03/25/2026

The ten foods I’ve listed here today are all technically “processed” but equally could be used to create very strong, balanced days of eating that would be far above and beyond average in terms of nutritional value.

In fact, they make creating such a style of eating much more economical and efficient for many of us…

Guess the word processed ain’t so bad after all!

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1910 Yonge Street/Suite #101
Toronto, ON
M4S3B2

Opening Hours

Tuesday 10am - 7pm
Friday 10am - 6pm
Saturday 9am - 9pm

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+16478862197

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