Osinga Nutrition Consulting - Registered Dietitian

Osinga Nutrition Consulting - Registered Dietitian Nicole Osinga, RD is a passionate Registered Dietitian in the Durham Region who regularly works with clients to help them achieve their nutrition goals.

Nicole Osinga is a Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario in the Durham Region. She brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients. Nicole aims to promote the pleasu

re and enjoyment of eating through her work. She highlights mindful eating concepts with clients and focuses on intuitive eating patterns. She creates practical strategies with her clients, to help them achieve their nutrition and health goals. She also provides meal plans that fit her clients lifestyle and eating habits, encouraging them to prep their meals in advance. Nicole has an encouraging, motivational and understanding approach. Nicole has a strong understanding of nutritional science and helps her clients navigate through ‘nutrition non-sense’ using an evidenced-based approach.

📌Save For: Dietitian’s School Snack ListAre you shopping for back to school snacks at Costco? Bring the Dietitian with y...
09/05/2026

📌Save For: Dietitian’s School Snack List

Are you shopping for back to school snacks at Costco? Bring the Dietitian with you and save this list for your next trip!

🚌 Share this list with a friend that could find this useful!

Of course any fruits and veggies are great in addition to these snacks but I wanted to narrow down which packaged snacks I’d recommend.

I also labelled which snacks are nut free but ALSO didn’t contain a ‘May contains’ statement.

Brands of products that I included are:
PRANA
Three Farmers Foods
Nuts For Cheese™
General Mills Canada
PBfit
Milton’s
Catalina Crunch
TRUBAR
SimplyProtein
WHOLLY® Guacamole
Inno Foods
Farm Girl | Tasty No Sugar High Protein
Mary's Gone Crackers
Peacasa Chips
The GFB | The Gluten Free Brothers
GoGo squeeZ Canada
Crunchmaster Crackers
Made with Local

09/03/2026

📌Save For: Dietitian’s 10 Minute High Fibre Sides With Ontario Tender Fruit 🍑 (AD)

Recipes: Like post and comment ‘Tenderfruit’

As you fill half your plate with produce at your next meal, I encourage you to think about the science, hard work and heart that it took to get that produce onto your plate - and thank a farmer while you’re at it!

I recently visited Niagara-on-the-Lake to see first hand how Ontario tender fruit is grown and harvested.

I saw first hand the hard work that goes into carefully planting the orchard trees, to techniques to reduce pests, to protect the crops, pick at the right time, sort the fruit and to package the fruit - all while reducing food waste, cost to the consumer and impact on the environment. It’s amazing the work that goes into it.

We’re nearing the end of Ontario peach and nectarine so take advantage while you can with these 3 high-fibre sides that you can make in 10 minutes:

🥑Nectarine avocado salsa
🍑Peach + avocado flatbread with balsamic glaze
🍅Peach + heirloom tomato salad

Ontario tender fruit season doesn’t last forever — so this is your sign to grab those local peaches + nectarines while you can!

Which one are you making first?

EatLocalOntario DietitianApproved HighFibre PlantBasedRecipes PeachSeason

📌 Save For: Dietitian’s 12 Best Overnight Oats! part 1🥣Recipes: Like post & comment ‘OATs’As we enter the fall (I’m not ...
08/31/2026

📌 Save For: Dietitian’s 12 Best Overnight Oats! part 1

🥣Recipes: Like post & comment ‘OATs’

As we enter the fall (I’m not ready!!) life gets busy and we’re going to need a QUICK breakfast.

Overnight oats are literally the perfect high fibre and high protein breakfast.

I have so many delicious combos so I’m starting a series where I’m sharing my best 12 at a time. All of these are high in protein and fibre and they’re going to keep you full for a while.

Which one are you trying first?

08/30/2026

📌 Save For: Plant-Based Comfort Food High Protein Prep

For the recipes:

1. Like this Post
2. Comment ‘Meal Prep’
3. Share with a friend!

If you’re like me and you’ve been craving comfort foods this fall, this one is for you! What you are favourite comfort food recipes?

Recipes included in this meal prep are:
🍟Sweet potato fries supreme
🥗Lentil harvest salad bowl
🍝Creamy dill pickle pasta
🍎Apple pie protein oatmeal cups

easymeals quickmeals quickmealprep easymealprep veganmeals veganmealprep vegetarianfood easymealpreprecipes veganmeal veganmealplan

📌Save For: Dietitian’s Plant-Based Target Picks (as a Canadian Dietitian)I recently went to the USA and had to check out...
08/29/2026

📌Save For: Dietitian’s Plant-Based Target Picks (as a Canadian Dietitian)

I recently went to the USA and had to check out Target to see which fun foods they have that we don’t! I’m sharing the ones that I purchased and impressed by. All of these are shelf stable and easy to transport back home.

Which store should I do next?

Products featured:
devious Protein Seasoning
Seven Sundays Oat Protein Cereal
Purely Elizabeth Protein Instant Oatmeal
Brami Protein Pasta
Quaker Canada Rice Crisps
That's it.® Fibre Fruit Bars
Day Out Snacks Protein Balls

08/26/2026

📌Save For: Supplements To Take Together & Which To Avoid Taking Together 💊

Stop taking your supplements all at the same time - some supplements can compete for absorption and some can enhance absorption - watch until the end to find out more!

I’m showcasing high quality supplements from Megafood for this video! (AD)

If you’re taking an iron supplement it’s okay to take it with b complex, vitamin c and vitamin d, but keep it away from calcium, magnesium, zinc and coffee/ tea.

If you’re taking a calcium supplement it’s okay to take with vitamin d and a b complex but separate it from iron and ideally higher dose magnesium and zinc.

Magnesium - okay to take with vitamin d and b complex but seperate it from iron and high doses of calcium and zinc.

Zinc okay to take with vitamin d and b complex. Separate it from iron and calcium : magnesium

Vitamin c is okay to take with most supplements; it helps with iron absorption. You don’t have to separate it from anything.

Do any of these surprise you?

08/24/2026

💪Dietitian Rates Costco Plant-Based Protein Powders🛒

The protein powder aisle is overwhelming! This is why I’ve rated three Costco plant-based proteins for you, to help you make your decision, using the rating system below.

📌Save this post and share it with someone who may find it helpful!

❓Do you want more of these posts?

Rating system:

Protein Per Serving (/2):
2 = > 25 g
1.5 = 20-24 g
1= 15-19 g

Protein Quality + Leucine (/2):
2 = complete protein + ~ 2.5 g leucine
1.5 = good EAA profile but lower leucine
1= lower leucine/EAA quality
0.5 = incomplete protein such as collagen

Third Party Testing/Quality Assurance (/2):
2 = recognized independent certification
1 = meaningful quality assurance but not strong independent certification
0 = unable to verify

Added Sugar (/1):
1 = 5 g

Nutrition Extras (/1):
Up to 1 for meaningful fibre/micronutrient/other evidence-based benefit

Value (/2):
Cost per scoop

RATINGS:
Good Protein Powder
🥤 PROTEIN: 1.5/2
💪 QUALITY: 1.5/2
🔬 TESTING: 2/2
🍬 SUGAR: 1/1
🌱 EXTRAS: 1/1
💰 VALUE: 1.5/2

TOTAL: 8.5/10
✅ Great Choice - Tastes Great

VegaSport Performance + Creatine:
🥤 PROTEIN: 2/2
💪 QUALITY: 2/2
🔬 TESTING: 2/2
🍬 SUGAR: 0.5/1
🌱 EXTRAS: 1/1
💰 VALUE: 1.5/2

TOTAL: 9/10
🏆 RD Top Pick for Muscle Growth & Recovery

LeanFit Plant-Based Protein
🥤 PROTEIN: 1.5/2
💪 QUALITY: 1.5/2
🔬 TESTING: 2/2
🍬 SUGAR: 1/1
🌱 EXTRAS: 1/1
💰 VALUE: 2/2

TOTAL: 9/10
🏆 RD Top Pick for Value

08/23/2026

📌Save For: Dietitian’s Low FODMAP Meal Prep

I’m a Dietitian who is part of the sensitive stomach girly club - if you’re part of this club too, you’re going to want to hear this. (AD)

My digestion is thrown off my excess stress, a lot of running or travelling. During these times, I will reduce the FODMAPS in my diet - which are harder to digest carbohydrates like garlic, onion, bread, beans and dairy - that can trigger bloating, gas and discomfort. I’ve also been reaching for FODZYME powder during these times, which is a digestive enzyme that also breaks down these FODMAPS*. It’s a tasteless powder you can sprinkle onto your food - without pills or water. It won’t change the texture, colour or taste of your meal!

Grab these recipes and check out FODZYME today by commenting ‘FODMAP’! Use my code NicoleO20 on fodzyme.com! FODZYME

Recipes include:
Tofu Tacos
Chia pudding
Baja tempeh salad

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease

Dietitian’s Plant-Based Trader Joe’s Grocery List📌Save this for your next Trader Joe’s run 🌱🛒As a plant-based dietitian,...
08/20/2026

Dietitian’s Plant-Based Trader Joe’s Grocery List
📌Save this for your next Trader Joe’s run 🌱🛒

As a plant-based dietitian, these are some of the Trader Joe’s finds that will help you eat more plants - even if you’re not vegetarian!

🌱 PROTEINS
• High Protein Organic Tofu
• Organic 3 Grain Tempeh
• Steamed Lentils
• Shelled Edamame

🍝 PASTA + GRAINS
• Organic Red Lentil Sedanini
• Chickpea Fusilli Pasta
• Hearts of Palm Pasta
• Organic Tricolor Quinoa

❄️ FREEZER
• Vegetable Fried Rice
• Riced Cauliflower Bowl
• Dill Pickle Mini Falafel
• Asian-Style Vegetables with Stir Fry Sauce

🥗 DRESSINGS + SAUCES
• Vegan Creamy Dill Dressing
• Vegan Kale, Cashew & Basil Pesto
• Green Goddess Salad Dressing
• Vegan Caesar Dressing

🥨 SNACKS
• Papadums Lentil & Chickpea Crisps
• Organic Roasted Seaweed
• GoMacro Bars
• Sweet Chili Black-Eyed Pea Tempeh Chips

My biggest tip when shopping plant-based? Look beyond products labelled “vegan” and focus on building meals around protein + fibre + plants + satisfying carbs and fats. You don’t need every product to be a nutritional superstar—convenience foods can absolutely have a place too!

SAVE this grocery list for your next Trader Joe’s trip! 📌

Which Trader Joe’s plant-based find would you add to the list? 👇

DietitianApproved HealthyGroceryHaul Vegetarian PlantBasedProtein

📌Save For: Top Plant-Based Iron SourcesRecipes: Like post and comment ‘Recipe’I have been plant-based for many years now...
08/18/2026

📌Save For: Top Plant-Based Iron Sources

Recipes: Like post and comment ‘Recipe’

I have been plant-based for many years now and also have struggled with low iron on and off. I have to say, I haven’t always had the most well-rounded diet over the years of being plant-based. Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals. This is why I’ve created this handy graphic and meal plan for you!

Have you struggled with your iron before?

Save this post for the iron list in the graphic and below!

Tofu (9 oz) - 4 mg

Protein Pasta (85 g) 2.5 mg

Tempeh (9 oz) - 6 mg

Edamame (1 cup) - 3.5 mg

Lentils (1 cup) - 6.5 mg

Peas (1 cup) - 2.4 mg

Cooked spinach (0.5 cup) - 2 mg

Black beans (1 cup) - 4 mg

White beans (1 cup) - 2 mg

TVP (1/4 cup) - 2.5 mg

Fortified cereal - 1/4 cup - 4 mg

Blackstrap molasses - 1 tbsp - 3 mg

Pumpkin seeds - 1/4 cup - 2.5 mg

H**p Hearts - 1/4 cup - 4.5 mg

Address

9-1656 Nash Road
Clarington, ON
L1E2Y4

Opening Hours

Tuesday 4pm - 8:30pm
Wednesday 8am - 9pm
Thursday 4pm - 6pm

Telephone

+19059269091

Website

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