Nutritious You

Dietitian Services

How Dietitians Can Help

Registered dietitians work with clients to achieve their health goals through good nutrition.

Whether you are looking for nutrition advice to manage a chronic illness, personalized meal plans, or need support navigating through the overwhelming amounts of information on the internet, we’re here to help.

Dietitians translate evidence-based knowledge into terms that everyone can understand.

Let us embrace food, use the power of nutrition, to support and empower you and your loved ones.

Recipe below ⬇️
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Okay, I don't want to brag but this is the most delicious banana bread I've ever made 🍌 Not only is it tasty 😋 it's also packed with protein made from eggs 🥚 and cottage cheese 🧀 ! It's moist and filling, perfect as a breakfast bread or a snack on the go!
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This recipe will serve 8 slices made from a large loaf pan 🍞 or 4 mini loaves
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1️⃣ Blend together
🌱 2 large bananas, ripe
🌱 4 large eggs
🌱 1 cup cottage cheese (2%)
🌱 2 tsp vanilla extract

2️⃣ Mix in with dry ingredients
🌱 1.5 cup APF
🌱 1/2 cup brown sugar
🌱 1 tsp baking powder
🌱 1 tsp baking soda
🌱 Pinch of salt

3️⃣ Bake in the oven at 350°F for 30-35 mins (or until the top starts to brown)
Check the doneness by poking a toothpick in the middle: if it's still wet, give it another 5-8min.
Take it out and let it cool! I know it's tempting... 😝
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Bon appetit!
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Would you give this recipe a go? Let me know how it turns up by leaving a comment below 💬
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#banana#bread#recipe#new#baking#delicious#moist#protein#food#dietitian#rd#nutritiousyou#breakfast#snack#simple#rd#rdguide

🌱 Glucose control can be challenging. It's not always easy to make drastic changes to your diet, especially when life gets busy or we're craving something sweet. But what if I told you that small adjustments could have a big impact on your blood sugar?

🍊 Swap for fiber – Choosing whole fruits like an orange instead of orange juice gives you the benefit of fiber, helping slow the release of sugar into your bloodstream.

🥜 Add some protein – A protein-packed snack or meal can keep you feeling fuller longer, balancing your blood sugar levels and preventing those sugar crashes.

🍬 Satisfy smarter – Instead of reaching for a sugary candy bar, opt for a more satisfying choice like a small bowl of mixed nuts or a hard-boiled egg. It’s about choosing what gives your body the energy it really needs!

Simple swaps like these can make all the difference. Small changes lead to big results over time! 🌟
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#GlucoseControl #HealthyChoices #BloodSugarBalance #SmallChangesBigImpact #HealthyLifestyle #Nutritiousyou #Dietitian #RD #RDguide

Lately I've been adding cottage cheese to tons of my baking. It is such a versatile ingredient and it makes my baking more moist and delicious 😋 It's also a great way to add more protein into my foods! There are many benefits of cottage cheese and it's a frequent recommendation of mine, especially those who are #vegetarian
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Here's a list of a few benefits:
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🌱 High in Protein: Cottage cheese is rich in casein protein, which is slow-digesting and helps with muscle repair and growth. (14 grams of protein in 1/2 cup*) It's a great option for those looking to increase their protein intake. Protein also slows the absorption of carbohydrates, therefore can promote better blood sugar control.
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🌱 Low in Carbohydrates: Cottage cheese is naturally low in carbs, which helps keep total carbohydrate intake in check. Managing carbohydrate consumption is essential for blood sugar control in diabetes.
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🌱 Good Source of Calcium: Cottage cheese contains a decent amount of calcium, which is important for bone health, muscle function, and nerve signaling.

🌱 Low Glycemic Index (GI): Cottage cheese has a low glycemic index (GI), which means it causes only a small rise in blood sugar levels after consumption. This helps prevent blood sugar spikes, making it suitable for people with diabetes.
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🌱 Versatile: Cottage cheese can be used in both savory and sweet dishes, making it easy to incorporate into different meals.
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🌱 Depending on the type of cottage cheese you choose, they may also be a good source of B-vitamins and Probiotic, which is important for energy production, red blood cell formation, brain and gut health.
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Overall, cottage cheese is a nutrient-dense food, and a balanced addition to help with blood sugar management and general health.
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How do you eat your cottage cheese? ⤵️ Drop a comment below!
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#cottagecheese #cheese #baking #cooking #vegetarianfood #diabetes #highprotein #food #Nutritiousyou #Dietitian #RD #RDguide

Kickstart your day with these high-protein egg bites! 🍳🥚 Packed with protein, veggies*, and flavor, they're the perfect meal prep option for a healthy breakfast or snack.
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I cannot believe how delicious they turned out to be. Best part is you can easily modify the recipe to include your favorite fillings!
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My recipe included the following 📝
Base Ingredients:
🥚 8 large eggs
🧀 1 cup 1% cottage cheese
🧂1/4 tsp* salt
🧂1/8 tsp* black pepper
* Guestimate because we're wild... sometimes 😜
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Filling used today: 🍅 cherry tomatoes 🥬spinach 🌱 chives
🫑 bell pepper
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Estimated Nutrition per 1 egg bite:
Calories: 70kcal
Protein: 6g
Fat: 3g
Carbs: 3g
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Each batch yields 12 egg bites, perfect for meal prep! 🥚💪
They can also be stored in the freezer! Just thaw the night before and microwave for ~30 seconds!
My batch did not last in the freezer ... That's because everyone wanted some 🫣
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Let me know how long your batch lasts!
➡️Follow and comment for more recipe ideas.
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#HealthyEats #ProteinPacked #MealPrep #CleanEating #EggBites #Nutrition #Nutritiousyou #Dietitian #RD #RDguide

As a dietitian, I often get asked to help develop specific meal plans by my clients. This process can be long, and oftentimes, restrictive when you don't know what you like to eat! 🍽️
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For those who are looking to maintain a healthy diet. Here is a simple guideline:
1) choose a variety of foods
2) eat in moderation
3) portion your meal with three key components
🔑half the plate should be vegetables and fruits 🥦🌽🥑🥕
🔑one-quarter should be starches (like whole grains or potatoes) 🍞🥔🍚
🔑one-quarter should be protein (such as meats, beans, or tofu). 🍗🥚🫘
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This simple guide helps ensure that meals are nutritious, with plenty of plant-based foods for fiber, vitamins, and minerals, balanced with a good source of energy and protein for overall health. By following this approach, you can create meals that are both satisfying and aligned with dietary recommendations for a healthy lifestyle.
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Follow and save for more tips!
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#HealthyEating #NutritionTips #CanadasFoodGuide #BalancedPlate #EatWell #DietitianApproved #PortionControl #HealthyLifestyle #MealPlanning #Nutritiousyou #Dietitian #RD #RDguide

Today is World Diabetes Day! 🌍💙 It's a time to raise awareness about diabetes, its impact on millions worldwide, and the importance of prevention, early detection, and proper management. Let’s take a moment to educate ourselves, support those affected, and promote a healthier future for all.
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🔑 Tips for Preventing Diabetes:
1. Stay Active – Aim for at least 30 minutes of exercise most days.
2. Eat a Balanced Diet – Focus on whole grains, fruits, vegetables, and lean proteins.
- Choose more whole grains like oats, quinoa, and brown rice.
- Fill half your plate with vegetables – non-starchy veggies like spinach, broccoli, and peppers are great options.
- Incorporate lean proteins – such as chicken, fish, beans, and legumes.
- Limit sugary foods and drinks – opt for natural sweeteners like fruit and drink water instead of sugary sodas.
3. Maintain a Healthy Weight – Even modest weight loss (*if you are overweight) can reduce your risk.
4. Monitor Blood Sugar – Regular check-ups help catch early signs.
5. Stay Hydrated – Drink plenty of water and limit sugary drinks.

Together, we can make a difference! 💙
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#WorldDiabetesDay #DiabetesAwareness #EatWell #StayActive #HealthMatters #nutritiousyou #dietitian #tips #strategies #diabetesprevention

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Tailored Nutrition Care

Healthy eating will look different for each individual.

Food is more than just fuel for the body, it is a source of joy when gathering with friends, a way to convey love and culture for families, and it nourishes both body and soul.

Allow me to support you in your health journey.