Esmé Maré Registered Dietitian

04/09/2025

🌟 Boost Your Bones Naturally! 🌟
Did you know your body needs vitamin D to absorb calcium properly? Together, they’re a dream team for strong bones!

Top Picks: ✨️
🥛 Fortified milk & yoghurt
🐟 Pilchards or sardines (with bones)
🍊 Fortified orange juice
🥬 Dark leafy greens (spinach, kale)
🥚 Eggs (yolks especially)
👉 Easy swaps, big benefits for bone health! 💪

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19/08/2025

10/01/2025

6 EASY WAYS TO INCREASE YOUR OMEGA-3 INTAKE
✓Avocado
✓Seeds (h**p, chia, and flax)
✓Soybeans
✓Fish (mackerel, salmon, cod, and herring)
✓Nuts (walnuts, almonds, and pecans)
✓Omega 3 supplements (good quality)

15/10/2024

🍎 Eat your fiber 🥕
Adults are recommended to get around 30g of dietary fiber each day for the general health benefits.

Children from age two should aim for 15g per day. Primary school age children should try to eat 20g per day. Secondary school-aged children should try to eat 25g per day 🍐

This advice should be adapted according to your medical history and tolerance level 🫛

If you are not used to eating a lot of fiber, then aim to slowly increase your fiber intake, as suddenly having large amounts of fiber can cause digestive discomfort, such as bloating, gas, or diarrhea. These symptoms should subside as your body gets used to the increase in fiber in your diet 🥦

17/09/2024

🥕🍅🍆🥦🧅🥬🍅🧄🫑🍄‍🟫🌶🥒

10/09/2024

Dark chocolate is rich in disease-fighting antioxidants, such as flavanols and polyphenols 🌱

Flavanols support the production of nitric oxide, which relaxes blood vessels and improves blood flow, reducing blood pressure and lowering the risk of heart disease, amongst other health benefits 🍫

But, remember, chocolate is a treat 😋 Enjoy moderation for the greatest health benefits 💪

04/09/2024

Focus on nourishing your body and not just satisfying a craving or feelings of hunger 🥕🥦🫐🥑

25/06/2024

Dairy products are rich in calcium 🧀🥛
Calcium is essential for strong, healthy teeth and bones, and it is also necessary for your nerves to function correctly and your muscles to contract and relax properly.
🦷🦴💪
Most adults are not consuming enough dairy products. As we get older, we don't pay enough attention to how much calcium we are consuming.
🧀🥛
How to increase your dairy intake:
🦴Drink milk more often
🦴Add milk to your breakfast porridge or cereal
🦴Add milk to your smoothies
🦴Have yoghurt with your fruit
🦴Incorporate yoghurt into soups, sauces, and dressings
🦴Add cheese to your salads
🦴Snack on cheese
🦴Use cottage cheese as a spread, potato topping, or vegetable dip

10/06/2024

Fun Ways to Incorporate Blueberries into Your Diet:

🫐Eat them as they are.
🫐Blend them up in a nourishing smoothie.
🫐Add them into your pancake batter or use on top of your waffles.
🫐Add them to your ice cream or frozen yogurt.
🫐Incorporate them into a healthy fruit salad.
🫐Drop them into your glass of water for flavour.
🫐Add a few into your cereal or oats.
🫐Add them into your yoghurt snack.

30/05/2024

Have you had enough water yet today? 💧

15/05/2024

This is your reminder to be fully present when eating meals or snacks 😋 Not only will this make you feel more satisfied with the food you ate, but it will also reduce the urge to overindulge 🍽 🛋 📺

19/03/2024