OzNourish

08/04/2026

Your oil is either healing you or harming you 🫒

Most people cook with the same oil for everything — but the research tells a different story.

Here’s what the evidence actually says:

🫒 Extra Virgin Olive Oil (EVOO) — ~76% MUFA, rich in polyphenols. A 2018 Australian study found it produces fewer harmful compounds when heated than canola and sunflower, despite its moderate smoke point.

🫙 Ghee — ~230–250°C smoke point, rich in fat-soluble vitamins A, D, E & K. High in saturated fat — use in moderation.

🌿 Mustard Oil — ~70% MUFA, 10% Omega-3. One of the highest MUFA content of any common cooking oil. High heat stable and heart-friendly.

🌾 Rice Bran Oil — ~250–254°C smoke point. Ideal for high heat cooking. Balanced fatty acid profile.

💡 No single oil does it all — rotating your oils is the smartest approach. The WHO recommends an ideal SFA:MUFA:PUFA ratio of 1:1.5:1 — rotating helps you achieve this naturally.

Save this post 🔖 and share it with someone still cooking everything in the same oil.

📚 Evidence & Sources:

General fat & oil guidance — Heart Foundation Australia (heartfoundation.org.au) | Healthdirect Australia (healthdirect.gov.au) | NHMRC Australian Dietary Guidelines (eatforhealth.gov.au)

Specific oil fatty acid data — Bharti et al. International Journal of Current Microbiology & Applied Sciences, Vol 6, Issue 11, 2017

Cooking oil heating stability — De Alzaa, Guillaume & Ravetti. Acta Scientific Nutritional Health, Vol 2, Issue 6, 2018

Optimal fat ratio — WHO Expert Consultation on Fats & Fatty Acids in Human Nutrition, FAO Rome, 2010

⚠️ Note: Australian government sources referenced for general dietary fat guidance only. Specific oil data sourced from peer-reviewed research papers listed above.

03/04/2026

If you’re new here — Hi, I’m Bilqees! 👋🏽

A South Asian Aussie nutritionist with 10+ years in nutrition — including 5 years as a clinical nutritionist across two of the world’s leading hospitals in Mumbai and Muscat.

That experience taught me one non-negotiable truth:
“Prevention is everything”.

Now based in Sydney, I help people from all walks of life to eat better — not through restrictive diets or complicated meal plans, but through real food that actually fits YOUR culture, YOUR lifestyle and YOUR life. 🌿

Whether you’re a busy professional, a new mum, a student, or simply someone who wants to feel better in their own body — you’re in the right place.

Here’s how we can work together ➡️ swipe to see

Drop a 💚 in the comments if you’re ready to start your nutrition journey!

02/04/2026

Nutrition is full of noise — and myths spread faster than facts. 🚫

As a Nutritionist, these are the ones I see holding people back every single day.

📌 Food quality matters beyond calories. Research published in the New England Journal of Medicine (2024) confirms macronutrient composition significantly impacts metabolism and how your body uses energy.

📌 Lactose intolerance affects around 65–68% of the global population according to StatPearls (NIH, 2024) — meaning a significant portion of people actually tolerate dairy just fine.

📌 Research published in Gastroenterology & Hepatology (2018) found that most people following a gluten-free diet without a medical diagnosis don’t derive substantial benefit — and may risk nutritional deficiencies.

📌 The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) confirms there is no evidence a gluten-free diet promotes better health or weight loss for the general population.

📌 Research in Physiological Reviews confirms stress significantly impacts the microbiota-gut-brain axis at all stages of life — gut issues are never just about food.

📌 A peer-reviewed study in Healthcare (MDPI, 2023) found that nutritional intake — particularly vitamins D and B12 — is significantly associated with menstrual pain severity.

Your body is unique. Stop following trends and start getting personalised guidance. 💚

🔗 Book your FREE discovery call at oznourish.au

02/04/2026

We're on Instagram! 🎉💚

Follow us at for daily nutrition tips, healthy eating inspo, and wellness content you'll actually love! 🌿

👉 instagram.com/oz_nourish

See you there! 😊

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01/04/2026

🌿 4 Simple Ways to Lower Your Meal’s Glycemic Index (GI).

Why Low GI? A low GI diet helps stabilise blood sugar, reduce cravings, sustain energy throughout the day, support weight management, and lower the risk of type 2 diabetes and heart disease. It’s not about eating less — it’s about eating smarter. 💚

——

🍋 Tip 1 — Add Lemon or Vinegar to Your Dressing
Acids slow stomach emptying, reducing your glucose spike by up to 30%.
(European Journal of Nutrition, 2021)

🥗 Tip 2 — Pair Carbs with Protein & Fibre
Slows carb digestion and blunts blood sugar spikes.
(Better Health Channel, Vic)

🌾 Tip 3 — Choose Wholegrain over Refined
Wholegrain bread (GI ~48) vs white bread (GI ~75) — the difference is real.
(University of Sydney GI Database)

❄️ Tip 4 — Cool Your Rice or Potato First
Creates resistant starch — slower digestion, better gut health, lower GI.
(Healthdirect Australia)

——

Stable blood sugar = lower diabetes risk, better heart health, sustained energy & weight management. 🌱

🔖 Save this. 💬 Which tip are you trying first?
👉 www.oznourish.au

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📚 Sources:

1. University of Sydney GI Database — glycemicindex.com
2. Better Health Channel (Victoria) — betterhealth.vic.gov.au
3. Healthdirect Australia — healthdirect.gov.au
4. Brouns F. et al. (2021) Lemon juice reduces glycemic response to bread — European Journal of Nutrition, 60:113-122
5. Ostman E. et al. (2005) Vinegar supplementation lowers glucose and insulin responses — European Journal of Clinical Nutrition, PubMed ID: 16015276

31/03/2026

🌾 Not All Carbs Are Created Equal — Know Your GI

That energy crash after lunch? Your carb choices could be the reason. 🍞⚡

The Glycemic Index ranks how fast food raises your blood sugar — and slower is always better.

——

🔴 High GI (>70) — Limit these
White bread, cornflakes, instant oats, white rice, mashed potato, watermelon, rice cakes

🟡 Medium GI (56–69) — Moderate these
Basmati rice, ripe banana, mango, raisins, couscous, Weetbix

🟢 Low GI (

20/03/2026

WHEN DID REAL FOOD BECOME “DIETING”?

Somewhere along the way, we normalised processed, packaged, and fast food as “normal” eating — and started calling real, whole food a “diet.” 🤔

Think about it…

🥦 Eating vegetables = “dieting” 🍎 Choosing fruit over chips = “being strict” 💧 Drinking water instead of soft drinks = “health freak”

When did nourishing your body become the exception instead of the rule?

Real food isn’t a trend. It’s not a restriction. It’s simply how we were always meant to eat. 🌿

💬 Do you agree? Tag someone who needs to hear this 👇

📲 Book your nutrition consultation → link in bio

18/03/2026

Growing a baby is one of the most nutritionally demanding things your body will ever do. 🌱

And yet so much of what matters most — the timing of folate, the quality of your prenatal, the nutrients missing from the label — never gets talked about in a standard antenatal appointment.

That’s why I created this series. 💚

Swipe through 6 evidence-based pregnancy and postpartum nutrition facts every woman should know:

🌿 Start folate BEFORE you conceive — the neural tube closes at week 4
🌿 Check your prenatal — up to 40% contain incorrect dosages
🌿 Choline is critical for baby’s brain and most prenatals skip it
🌿 Your omega-3 levels affect your mood after birth more than you think
🌿 Breastfeeding is MORE nutritionally demanding than pregnancy
🌿 Pregnancy changes your gut microbiome from the inside out
Nutrition in pregnancy isn’t one-size-fits-all. If you want guidance tailored to you, I’m here. 👇

Drop a ❤️ if this was helpful, or save it for later when you need it most.

07/03/2026

🧠 What ultra-processed food is actually doing to your child’s
brain. Every parent needs to see this.

This isn’t about being a perfect parent. It’s about information
the food industry doesn’t want you to have.

THE 2025 SCIENCE — IN PLAIN ENGLISH:

A brand new systematic review (Food Frontiers, 2025) analysing
35 studies confirmed that children who eat more ultra-processed
foods show measurably poorer performance in:

🔴 Attention & concentration
🔴 Memory and learning
🔴 Impulse control
🔴 Emotional regulation

And this isn’t just about weight.

Researchers from ETH Zurich (Frontiers in Public Health, 2025)
found that UPFs cause gut dysbiosis → systemic inflammation →
direct disruption of brain connectivity during the exact years
your child’s brain is being built.

📊 THE NUMBERS IN AUSTRALIA:
→ Toddlers now get 47% of daily calories from UPFs
→ School-aged children: 59.4% of daily calories from UPFs
→ The average Aussie child gets 40%+ of kilojoules from
junk food (Australian Dietary Guidelines)

WHAT COUNTS AS A UPF?
It’s not just chips and soft drinks. It includes:
📦 Flavoured yoghurts
📦 Packaged breakfast cereals
📦 Muesli bars and ‘kids’ snack bars
📦 Flavoured milk drinks
📦 Chicken nuggets and fish fingers
📦 Most packaged bread
📦 ‘Healthy’ kids’ pouches and puffs

THE RULE THAT ACTUALLY HELPS:
If it has more than 5 ingredients, or contains ingredients you
wouldn’t find in your kitchen — it’s likely a UPF.

💚 THIS IS NOT ABOUT GUILT.
It’s about understanding what the brain-gut connection means for
your child — and making small swaps that add up.

Even replacing 2–3 UPF snacks per day with whole food
alternatives makes a measurable difference to gut microbiome
diversity within weeks.

Practical swap ideas coming in the next post 👇

Save this and share with a parent who needs it. 📌

Bilqees | Qualified Nutritionist | www.oznourish.au

Sources: Nguyen et al., Food Frontiers 2025; Mottis et al.,
Frontiers in Public Health 2025; ACI Nutrition Standards;
Australian Dietary Guidelines NHMRC 2013

05/03/2026

“Just eat less and move more!” 🙄

If only human biology were that simple. This advice ignores the real science of weight regulation. Let’s break it down.

🧬 YOUR BODY IS NOT A SIMPLE CALCULATOR

Weight is regulated by an extraordinarily complex system that includes:

🔄 HUNGER HORMONES:
Leptin tells your brain you’re full — but in many people, leptin resistance means this signal is disrupted. Research shows this isn’t about willpower — it’s documented hormonal impairment. (Myers et al., Cell Metabolism, 2010)

😴 SLEEP:
Just 4 nights of poor sleep increases ghrelin (hunger hormone) by 28% and reduces leptin (fullness hormone) by 18% (Spiegel et al., JAMA, 2004). Sleep IS a weight management issue.

🦠 GUT MICROBIOME:
Weizmann Institute research showed two people eating identical meals had completely different blood sugar and calorie absorption responses — based on their unique gut bacteria.

💊 MEDICATIONS:
Antidepressants, steroids, hormonal contraceptives, and antipsychotics all cause clinically significant weight gain through direct metabolic mechanisms — not personal failure.

🧠 MENTAL HEALTH:
WHO estimates 280 million people live with depression globally. Depression impairs appetite regulation, motivation, and food decision-making in ways no simple slogan addresses.

💚 Weight management is multifactorial. Compassion-first. Science-informed.

Bilqees | Qualified Nutritionist | www.oznourish.au

Sources: Myers et al., Cell Metab 2010; Spiegel et al., JAMA 2004; WHO 2022; Zeevi et al., Cell 2015