Penelope Dietetics

11/01/2024

🌟 Morning Boost Berry Smoothie 🌟

Start your mornings with a swirl of colors and a burst of nutrients! This homemade Berry Banana Oat Smoothie isn’t just a treat for the eyes; it’s a feast for your body too. 🍓🍌🥣

🌱 Recipe:

• 1 ripe banana for creamy sweetness.
• 1/2 cup mixed berries, for a tangy twist.
• 1/4 cup rolled oats for a fiber-rich fill.
• 1/2 cup Greek yogurt, adding a protein punch.
• 1 cup almond milk for a smooth blend.
• 1 tablespoon honey for a natural sweetener.

To Make:

1. Blend the banana, berries, and oats to a smooth base.
2. Pour in the Greek yogurt and almond milk for creaminess.
3. Sweeten with honey to your liking.
4. Blend until you reach smoothie perfection.
5. Pour into your favorite glass and garnish with a berry on top.

Nourish your body with each delicious sip! Ready in minutes, enjoy a smoothie that’s as delightful to sip as it is Instagram-worthy.

10/01/2024

Wondering about the ideal portion size for your child?

can vary based on their growth stage, age, appetite & activity level. Yet, generally & despite the complexity, children like adults can also use their hands as a simple guide to individual portions. 🖐️

22/11/2023

Daily reminder to add salads to your plate! It’s not just a delicious bite; it’s a promise to keep your heart healthy, aid digestion, and manage your weight. Your plate is your powerhouse – let’s get healthier and happier! 🌿🍅🥗🧀💪

”

17/10/2023

🌱 Unlocking Gut Health 🌱

From nutritious foods that bolster your microbiome to daily wellness habits, let's journey toward a happier, healthier gut!
Nourish your body from within for a brighter, more vibrant you! 🥗💚

08/09/2023

🍽️ Mediterranean Chickpea Salad 🥗

Packed with wholesome ingredients and bursting with flavor, it's a dietitian's delight. 🌱

🔸 Ingredients:
• 1 cup chickpeas (cooked)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/2 cup crumbled feta cheese
• 1 tbsp extra virgin olive oil
• Oregano and thyme to taste
• Salt and pepper to taste

Add to this salad a slice of whole wheat bread and you will have a balanced meal to fuel your body with protein, fiber, and essential nutrients. 🌿✨

"

19/07/2023

Optimize your breakfast for nourishing nutrition! 🌱🍽️ Enhance your morning routine with a smart nutrition upgrade that fuels your body and supports overall well-being. Say farewell to saturated fats from butter and embrace a healthier alternative that keeps you energized and satisfied. Make the switch to a wholesome avocado toast, rich in heart-healthy unsaturated fats and high in fiber. This upgrade not only provides sustained energy but also helps regulate glucose levels. 🥑🍅🧀 Fuel your day with the fiber goodness of whole wheat bread, the creamy nourishment of avocado, the antioxidant power of juicy tomato, and a sprinkle of protein-rich cheese. 😋💪

05/07/2023

Start your day right with today's nutritious breakfast! Enjoy a delightful bowl of low-fat milk, topped with crunchy granola, juicy strawberries, and a dollop of creamy Greek tahini. 🥛🍓🥣 Fueling up with a healthy and delicious meal like this sets the tone for a vibrant day ahead. 🌞💪

01/06/2023

🌞☀️ Embracing the first day of summer with a refreshing salad that's a true nutritional delight! 💪🍉 Savor the vibrant combination of watermelon, creamy feta cheese, plump olives, and fresh mint leaves. 💦🧀 The marriage of feta cheese and watermelon creates a tantalizing contrast of creamy and juicy textures, while complementing each other's flavors. 🍅💚 Dive into the juicy sweetness of watermelon, brimming with hydrating properties and the powerful antioxidant, lycopene! 🌱😋 Indulge in creamy feta cheese for a protein-packed boost, while the savory olives and refreshing mint add a burst of flavor. This mouthwatering salad is a perfect way to nourish your body from the inside!

24/03/2023

Did you know that eating oranges is a better option than drinking orange juice? 🍊 While juice may seem like a convenient option, it's often packed with added sugars and lacks the fiber found in whole fruits. Plus, by eating an orange, you get the added benefit of chewing, which can help with digestion and satiety! So, next time you're reaching for a sugary drink, go for the real thing and enjoy the sweet, refreshing taste of a juicy orange. 🙌

"

17/03/2023

Are you a vegan or plant-based eater concerned about getting enough iron in your diet? While heme iron found in meat is more easily absorbed by our bodies, non-heme iron from plant-based sources can still be a great source of this vital nutrient. To increase absorption, pair your iron-rich foods with vitamin C, like adding lemon juice to your spinach or tomatoes and peppers to your lentil salad. But watch out for calcium-rich dairy and caffeine, as they can block iron absorption. A little extra planning can go a long way in ensuring you meet your iron needs on a vegan or plant-based diet.

13/03/2023

Easy lunch idea! Chicken breast with sweet potato and broccoli!

08/03/2023

16/01/2023

Choose legume salad for a healthy lunch or dinner over pasta! Legumes are higher in fiber and protein and they will keep you fuller for longer.
They are also higher in vitamins, minerals and antioxidants.

01/12/2022

“Eat local & seasonal” is a recommendation you've probably heard before to reduce your carbon footprint. Yet, it's only one part to a more ! 💚

Increasing foods in the diet, reducing animal-based foods & minimising are equally as important.

30/11/2022

It is not about eating less it is about choosing smarter!

Besides the difference in calories cheese pie has more saturated fats while sandwich with veggies and whole wheat bread has more fibers.

18/11/2022

Happy Friday!
Today I woke up with cravings for cereals 🥣
Well although isn’t the most healthy breakfast (usually are high in sugar) here are some ways to elevate it and be fuller longer:
•Add oats, whole wheat grains, full in fibers
• Add peanut butter, good fats
• Always we want fresh fruits (or veggies)
• I also like to add milk for a source of protein. If you want to avoid it oat milk is a good option!

04/11/2022

Today’s lunch: Salmon with mash sweet potatoes!

For the mash sweet potatoes:
🍠 2 sweet potatoes, peeled and cut into cubes
🍠 3 tbs margarine (cubed)
🍠 1/4 cup milk
🍠 salt, pepper

Instructions
🍠 Place the cubed sweet potatoes in a pot add enough water to cover them. Add salt and boiled them until the potatoes are tender.
🍠 Drain well, then return the potatoes to the pot. Mash the sweet potatoes to your desired consistency.
🍠 Add the milk, the margarine and season with salt and pepper to taste.

14/09/2022

Sardines!
To be honest fish isn’t my favorite type of food but when it comes to health benefits of it I can’t say no!
Sardines is a small oily fish that you can find also in canned form!
Health Benefits of Sardine:
🐟 Promote Heart Health, they are great sources of omega-3 fatty acids
🐟 Promote Bone Health, sardines are rich in Calcium, providing about a third of the amount needed by the average person in each serving. Sardines are even richer in vitamin D than in calcium and vitamin D is vital to this process as well, since it allows your body to absorb calcium.
🐟 Packed with protein, sardines are excellent source of protein