Eat Smart Nutrition & Dietetics

18/07/2025

I know you’re not thirsty in winter... but soups do it better than water. 🥣❄️

When it’s cold, you might not feel thirsty, but your body still needs fluids to stay energized and healthy. Soups warm you up while hydrating and nourishing from the inside out.

Here’s why soups should be your go-to winter starter:

💧 Hydrating – Winter dryness and less water intake can leave you dehydrated. Soups provide a comforting fluid boost with veggies, lentils, and broth that replenish electrolytes and refresh you.

🥄 Easy to Digest – Cold weather can slow digestion. Slow-cooked soups break down fibres and proteins, making them gentle on your gut.

🌿 Fibre-Rich & Nutrient-Dense – Traditional soups packed with lentils, beans, and veggies deliver slow-release energy, keep you full longer, and support gut health.

These 10 soups from different cultures bring all these benefits in delicious ways! 🍲

SAVE THIS for a hydrating and nourishing low-calorie meal idea this winter!

16/07/2025

📋 𝐇𝐨𝐰 𝐭𝐨 𝐇𝐢𝐭 𝟐𝟓𝐠 𝐅𝐢𝐛𝐫𝐞: Daily Schedule for a South Asian Veg Diet

Most people — especially in Western countries — don’t get enough fibre. But fibre is essential for:

✨ Keeping you full longer, so you naturally eat less
✨ Supporting gut health and regular digestion — key for a healthy metabolism
✨ Regulating hormones that influence appetite and weight loss
✨ Balancing blood sugar levels to prevent cravings and energy crashes
✨ Lowering cholesterol and reducing chronic disease risk
✨ Supporting sustainable, effective weight loss by working with your body, not against it

💡 The good news? A vegetarian South Asian diet is naturally rich in fibre.

Legumes like lentils, beans, chickpeas, plus whole grains, fruits, and vegetables — staples in traditional South Asian meals — make it easier to reach your 25g fibre target daily.

Fibre fuels your gut microbiome — which influences hormone balance, digestion, and even fat storage. When your gut is healthy, weight loss becomes more manageable and sustainable.

No need for fancy supplements — just consistent, simple additions of everyday foods done smart 🌿🍛

📌 𝐒𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐚𝐬 𝐚 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫: fibre = fullness + gut health + hormone balance = your weight loss ally.

15/07/2025

🥣 𝐖𝐚𝐧𝐭 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐠𝐢𝐯𝐢𝐧𝐠 𝐮𝐩 𝐫𝐨𝐭𝐢 𝐨𝐫 𝐫𝐢𝐜𝐞? 𝐑𝐞𝐚𝐝 𝐭𝐡𝐢𝐬 👇🏽

Want to drop calories without completely overhauling your meals? Let me show you how.

If your goal is fat loss, small, intentional swaps can make a big difference — no restriction required 💥

Here are a few examples:

🥛 Swap full cream milk → low fat = 60 kcal saved per glass
🍛 Swap cream-based curry → tomato-based = 150 kcal saved per serve
🍿 Swap crisps → air-popped popcorn = 120 kcal saved per snack

Two small swaps a day? That’s 210–270 kcal saved — without cutting out your cultural staples.

💡Small swaps, big impact — and the best part? You still get to enjoy the foods you love, just in a way that supports your goals.

It’s not about cutting out roti, daal, or rice. It’s about being smart with your portions, cooking methods, and snack choices.

📌 𝙎𝙖𝙫𝙚 𝙩𝙝𝙞𝙨 𝙥𝙤𝙨𝙩 𝙩𝙤 𝙘𝙤𝙢𝙚 𝙗𝙖𝙘𝙠 𝙩𝙤 𝙡𝙖𝙩𝙚𝙧 — 𝙖𝙣𝙙
💬 𝘾𝙤𝙢𝙢𝙚𝙣𝙩 𝙁𝙍𝙀𝙀 𝙞𝙛 𝙮𝙤𝙪’𝙙 𝙡𝙞𝙠𝙚 𝙢𝙮 𝘾𝙪𝙡𝙩𝙪𝙧𝙖𝙡 𝙈𝙚𝙖𝙡 𝘽𝙪𝙞𝙡𝙙𝙚𝙧 𝙩𝙤 𝙡𝙚𝙖𝙧𝙣 𝙝𝙤𝙬 𝙩𝙤 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩 𝙬𝙝𝙞𝙡𝙚 𝙨𝙩𝙞𝙡𝙡 𝙚𝙣𝙟𝙤𝙮𝙞𝙣𝙜 𝙧𝙞𝙘𝙚!

11/07/2025

☕️ 𝐀𝐫𝐞 𝐲𝐨𝐮𝐫 𝐰𝐢𝐧𝐭𝐞𝐫 𝐝𝐫𝐢𝐧𝐤𝐬 𝐬𝐞𝐜𝐫𝐞𝐭𝐥𝐲 𝐩𝐚𝐜𝐤𝐢𝐧𝐠 𝐨𝐧 𝐭𝐡𝐞 𝐩𝐨𝐮𝐧𝐝𝐬?

That nightly hot chocolate, creamy chai, or sweet spiced latte might be comforting…
But they could also be quietly derailing your health goals.

When the weather cools down, our cravings shift too — warm hands, cosy mugs, and something soothing to sip on. 🍂
But let’s be real — not all winter drinks are created equal.
Many of the classics we reach for are loaded with sugar and excess calories, leaving us feeling sluggish instead of satisfied.

The good news?
You can enjoy comforting, flavourful drinks that feel like a warm hug in a mug — and still nourish your body.

Here are a few simple ways to lighten up your favourites without losing the magic:

✅ Choose lighter milks – go for low-fat, skim, or unsweetened almond/soy/oat milk
✅ Limit added sugars – use honey sparingly, or sweeten with cinnamon, vanilla, or nutmeg
✅ Add fibre or protein – think chia seeds, flax, or a scoop of protein powder to help you feel full
✅ Mind your portions – sometimes just half a cup is all you need to feel satisfied
✅ Let spices shine – warming spices like ginger, turmeric, cinnamon, and cardamom boost circulation and naturally warm you from the inside out

🌶 Spices = Nature’s Warming Agents
They don’t just add flavour — they literally help your body warm up.
My husband and I grate fresh ginger into hot water every winter — it’s our go-to ritual. One cup and we’re warm from the inside out — no extra snacking needed. Highly recommend giving it a try! 💛

✨ 𝑺𝒂𝒗𝒆 𝒕𝒉𝒊𝒔 𝒑𝒐𝒔𝒕 𝒇𝒐𝒓 𝒚𝒐𝒖𝒓 𝒏𝒆𝒙𝒕 𝒘𝒊𝒏𝒕𝒆𝒓 𝒔𝒊𝒑 𝒂𝒏𝒅 𝒕𝒂𝒈 𝒎𝒆 𝒘𝒉𝒆𝒏 𝒚𝒐𝒖 𝒕𝒓𝒚 𝒐𝒏𝒆 𝒐𝒇 𝒕𝒉𝒆𝒔𝒆 𝒏𝒐𝒖𝒓𝒊𝒔𝒉𝒊𝒏𝒈 𝒅𝒓𝒊𝒏𝒌𝒔!

09/07/2025

04/07/2025

🚫 𝐒𝐤𝐢𝐩𝐩𝐢𝐧𝐠 𝐞𝐠𝐠𝐬 𝐟𝐨𝐫 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭? That’s totally OK — but skipping protein isn’t.

In many cultures, eggs are avoided on certain days due to tradition or religious reasons. And let’s be honest — some people just can’t stomach them first thing in the morning. 🤢

𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠: missing out on protein at breakfast can slow your weight loss progress and leave you feeling ravenous by 10am.

💥 The fix? Egg-free, high-protein breakfast ideas that work with your lifestyle, taste good, and still support your goals. 💪🏽✨

Why protein at breakfast matters:
✅ Keeps you fuller for longer
✅ Reduces cravings later in the day
✅ Balances blood sugar
✅ Supports metabolism & muscle (essential for fat loss)

Need inspo? Try these egg-free protein heroes:
🍶 Greek yoghurt or high-protein dairy (think lassi, labneh, paneer)
🫘 Beans & lentils (chickpea chilla, moong toast, baked beans)
🍗 Lean meats (like chicken patties or leftover curry)
🌰 Nuts & seeds (in oats or smoothies)
🌱 Tofu or tempeh
🥤 Protein powder (blended into smoothies or porridge)

You can enjoy a filling, protein-packed breakfast that fits your culture and routine — no eggs required.

✨ 𝐒𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐢𝐟 𝐲𝐨𝐮:
✔ Avoid eggs due to religion or preference
✔ Want to feel full and energised till lunch
✔ Are on a weight loss journey and need better breakfast options