Thanasis Xenofontos Sports/Clinical Dietitian-Nutritionist

Thanasis Xenofontos Sports/Clinical Dietitian-Nutritionist BSc (Honours) Nutrition and Exercise Sciences
MSc Clinical Dietetics
MSc Sports Nutrition

Here's the post description with emojis added:What 30g of Animal Protein Looks Like 🍗🥩🐟This visual guide shows the appro...
25/10/2025

Here's the post description with emojis added:

What 30g of Animal Protein Looks Like 🍗🥩🐟
This visual guide shows the approximate quantity (in grams) and caloric content (in kilocalories) of various common animal-based foods that provide 30 grams of protein. 💪

The breakdown for 30g of protein:
Chicken Breast (Κοτόπουλο στήθος): 97g (160kcal) 🐔
Chicken Thigh (Κοτόπουλο μπούτι): 122g (216kcal) 🦵
Ground Chicken (Κιμάς κοτόπουλο): 156g (210kcal) 🍔
Ribeye Steak (Μπριζόλα ribeye): 102g (190kcal) 🥩
Pork Fillet/Tenderloin (Χοιρινό φιλέτο): 97g (160kcal) 🐷
Ground Beef (18% fat) (Μοσχαρίσιος κιμάς 18% fat): 189g (428kcal) 🐄
Salmon Fillet (Φιλέτο σολωμού): 142g (331kcal) 🍣
Tuna in Oil (Τόνος σε λάδι): 164g (222kcal) 🥫
Shrimp (Γαρίδες): 147g (129kcal) 🦐

This chart is a helpful reference for comparing portion sizes and caloric density when planning meals to hit a 30-gram protein goal using different sources. Keep track of your macros! ✨

✨ Did you know that certain foods can support different parts of your body?What you eat matters – not just for energy, b...
21/10/2025

✨ Did you know that certain foods can support different parts of your body?
What you eat matters – not just for energy, but also for your brain, muscles, skin, and even your heart health! 🥦🐟🥚
🧠 Brain: nuts, eggs, fatty fish → omega-3s & B vitamins for focus

Is late snacking makes you fat?⁣⁣ ⁣⁣ The calories you consume before bed or late in the night it does not mean automatic...
17/10/2025

Is late snacking makes you fat?⁣⁣ ⁣⁣ The calories you consume before bed or late in the night it does not mean automatically turn into fat! Total Caloric Intake is much more important than nutrient timing regards to body fat gain!⁣⁣ ⁣⁣ Bedtime snacking can be a great opportunity for nutrition optimization by the consumption of protein rich foods. Consuming of protein rich foods before bed has been shown to increase Muscle Protein Synthesis (MPS) during the night.⁣⁣ ⁣⁣ Calories are still calories in every time of the day or night and will count the same no matter the time.⁣⁣ ⁣⁣ 40g of protein before bed can be a good amount for a bedtime snack.⁣⁣ ⁣⁣ Casein absorbs slower from the body than other types of protein and it can be a good idea for your last snack of the day.⁣⁣ ⁣⁣ Milk protein is 70 to 80% casein, so milk, yogurt, cheese, and other dairy products are high in casein.⁣⁣ ⁣⁣ Important message for home:⁣⁣ Just because you ate something before going to bed does not mean magically will turn into fat! Remember energy (caloric) balance is one and only determinant of weight loss/gain!⁣⁣ ⁣

Quote of the day: Sweat now, shine later!
13/10/2025

Quote of the day: Sweat now, shine later!

Ένα μεγάλο ευχαριστώ στην εταιρεία Ortis για την υπέροχη εμπειρία των σεμιναρίων στο εξωτερικό! Ήταν μια μοναδική ευκαιρ...
10/10/2025

Ένα μεγάλο ευχαριστώ στην εταιρεία Ortis για την υπέροχη εμπειρία των σεμιναρίων στο εξωτερικό! Ήταν μια μοναδική ευκαιρία να μάθουμε, να ανταλλάξουμε ιδέες και να περάσουμε όμορφες στιγμές όλοι μαζί. Ευχαριστούμε για την εμπιστοσύνη και τη φροντίδα σας! 💛

✨ Can food really cure depression?The answer is no – but nutrition can play a powerful role in supporting your mental he...
10/10/2025

✨ Can food really cure depression?
The answer is no – but nutrition can play a powerful role in supporting your mental health. 🧠💚

Certain foods can:
✔️ Improve mood
✔️ Support brain function
✔️ Complement therapeutic approaches (like medication or psychotherapy)

A balanced diet may help by:
🌿 Reducing inflammation
🌿 Supporting neurotransmitters (like serotonin & dopamine)
🌿 Providing vitamins & minerals that influence mood

Foods that support mental health include:
🐟 Fatty fish (salmon, sardines – rich in omega-3s)
🥜 Nuts & seeds (magnesium, zinc, selenium)
🍫 Dark chocolate (moderation – antioxidants, theobromine)
🥦 Leafy greens (folate)
🥚 Eggs (vitamin B12, choline)
🥛 Probiotic foods (yogurt, kefir, fermented foods – gut-brain connection)
🍎 Fruits & veggies (antioxidants, phytonutrients)

Remember: Food alone cannot treat depression, but it can be a valuable tool to support your overall wellbeing and mental health journey. 💪🌱

💪 Plant-based protein power!Did you know that combining different plant sources can create complete proteins – containin...
20/09/2025

💪 Plant-based protein power!
Did you know that combining different plant sources can create complete proteins – containing all the essential amino acids your body needs? 🌾✨

Here are some easy and delicious combos:
🥗 Lentils + Bulgur
🍲 Chickpeas + Brown rice
🌯 Hummus + Tortilla
🥙 Falafel + Whole wheat pita
🍞 Whole grain bread + Peanut butter
🥣 Oats + Flaxseeds
🍜 Noodles + Tofu

👉 Balanced, nutritious, and perfect for a vegetarian or vegan lifestyle!

🌱 Did you know?Mushrooms are one of the few plant-based sources of vitamin D! When exposed to sunlight, they produce vit...
17/09/2025

🌱 Did you know?
Mushrooms are one of the few plant-based sources of vitamin D! When exposed to sunlight, they produce vitamin D in a way similar to humans. A simple, natural boost for your health. 🍄☀️

💤 Did you know that cherries are one of the very few natural sources of melatonin, the hormone that regulates your sleep...
04/09/2025

💤 Did you know that cherries are one of the very few natural sources of melatonin, the hormone that regulates your sleep cycle, making them a delicious bedtime-friendly fruit! 💤
🍒Sweet, juicy, and bursting with antioxidants, cherries are more than just a summer treat! A single cup (about 150g) of fresh cherries provides vitamin C, potassium, fiber, and natural compounds that help fight inflammation and support heart health.

Το διαιτολογικό μας γραφείο από αύριο κάνει παύση για τις καλοκαιρινές διακοπές. Επιστρέφουμε τον Σεπτέμβρη, γεμάτοι φρέ...
07/08/2025

Το διαιτολογικό μας γραφείο από αύριο κάνει παύση για τις καλοκαιρινές διακοπές. Επιστρέφουμε τον Σεπτέμβρη, γεμάτοι φρέσκια ενέργεια και δημιουργικότητα. Σας ευχόμαστε καλό καλοκαίρι και όμορφες στιγμές ξεκούρασης! 🌊 🌞

For years, we were taught that eggs are mainly about protein, fat, and cholesterol, but there's so much more to them!✨ E...
31/07/2025

For years, we were taught that eggs are mainly about protein, fat, and cholesterol, but there's so much more to them!

✨ Eggs are a true nutritional powerhouse, rich in:
🥚Essential amino acids: valine, leucine, isoleucine, cystine, histidine, methionine, tryptophan, tyrosine, threonine, lysine, phenylalanine
🥚Omega-3s: DHA & EPA
🥚Vitamins: A (retinol), B2 (riboflavin), B5 (pantothenic acid), B6, B12, D, E, folate, choline
🥚Minerals: calcium, potassium, magnesium, phosphorus, iron, selenium, zinc
Eggs aren't just a breakfast staple, they’re a compact source of nutrients that support muscle growth, brain function, vision, and more. 🍳💪

Probiotics vs Prebiotics part 2:Probiotics are live beneficial bacteria, while prebiotics are the food that helps them t...
26/07/2025

Probiotics vs Prebiotics part 2:
Probiotics are live beneficial bacteria, while prebiotics are the food that helps them thrive. Think of it this way: probiotics are the good guests, prebiotics are their favorite snacks. You need both for a healthy gut! 🦠

Address

Agias Zonis 36
Limassol
3027

Opening Hours

Monday 09:00 - 13:00
15:00 - 19:00
Tuesday 09:00 - 13:00
15:00 - 19:00
Wednesday 09:00 - 13:00
15:00 - 19:00
Thursday 09:00 - 13:00
15:00 - 19:00
Friday 09:00 - 13:00
15:00 - 19:00

Telephone

+35770006646

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