Nutrition with Nita

Nutrition with Nita I am a Registered Dietitian, a wife, an absolute foodie and owner of Carrots and Cake Balanced Nutrition Consulting. All prices are subject to a GST charge.

Nita believes that people have lost sight of what it means to truly eat mindfully and informatively; she supports a balanced approach to nutrition (with room to play) and encourages her clients to take joy in preparing simple and tasty meals. In working with Nita you’ll receive accurate information with accountability. Dietitians are a part of your whole health—work with Nita to create realistic a

nd individualized goals that allow for lasting lifestyle changes. Different packages are available to suit your nutrition needs. For more information regarding prices or clarification regarding package content, contact me. Many extended health-care providers cover dietitian consultations, so check your plan. For reimbursement, simply submit your receipt to your extended health-care provider. I offer direct billing with Manitoba Blue Cross.

January was really long 😝 but we still livin’
02/01/2026

January was really long 😝 but we still livin’

Last year, I picked up a habit that’s stuck with me into this year…ya girl is still raw dawgin’ Metamucil (aka psyllium ...
01/12/2026

Last year, I picked up a habit that’s stuck with me into this year…ya girl is still raw dawgin’ Metamucil (aka psyllium - not sponsored)!

Here’s a bit of the intention behind it.

🫀 Family history matters. Heart disease runs in my family, and psyllium is a soluble fibre we know can support heart health by helping lower LDL cholesterol.

💩 IBS-C has been part of my story. I’ve struggled with constipation most of my life, and this is one simple tool that helps keep me regular and feeling better day to day.

Truly, this isn’t about trends—it’s about a habit that works for MY body and fits into MY routine.

That said, psyllium isn’t the right fit for everyone. Bodies are different, guts are different, and timing + dose matter. But it’s a product I’ve genuinely loved for myself—and one I’ve seen be helpful for some of the clients I work with, too.

As always: personalized nutrition > one-size-fits-all 💛
If you’re curious, talk with a dietitian before jumping in and yes, I’m always accepting new clients!

Diet culture and wellness grifters are ruthless and predatory in January. It’s their money making month!And, for anyone ...
01/05/2026

Diet culture and wellness grifters are ruthless and predatory in January. It’s their money making month!

And, for anyone who identifies as living in a marginalized body, the pull towards diet culture is often so much more intense. So protect your energy.

Around this time of the year, I hold so much space for those who live with diet trauma. All of the folks I have worked with in the past and those I continue to walk alongside.

XO
Nita

05/17/2024

🍽️ Tired of the same old salad?

Let me show you how to make this Chicken and Chickpea Salad! It’s a protein-packed powerhouse because of the lean chicken, and staying power thanks to all the fibre from the chickpeas! Seriously – so good! [ post with Manitoba Chicken Farmers]

I haven’t even gotten to the best part yet….there’s a sweet surprise in every bite thanks to chopped dates.

I also think making this recipe is a great way to support local Manitoba Chicken farmers—I always look for the connection factor when I make my meals and gosh am I ever grateful for the folks who grow + raise our food.

Back to the salad… it's proof that salads don't have to be boring—they can be full of flavor, texture, and a little fun. 🎉

Here a few extra tid bits to keep in mind:
_If you’re wanting leftovers for lunch, avoid adding the feta + dressing until you’re ready to eat so that it stays fresh and you don’t have to deal with soggy veggies
_If you prefer to use chicken thighs, feel free too!
_Got veggies to use up in the fridge? Add those in too – this recipe is really flexible!

Ready to elevate your next salad?

Recipe 🔗 https://manitobachicken.ca/recipe/chicken-chickpea-salad/

03/13/2024

Raise your hand if you’re in need of a one pan meal?! [ with Manitoba Chicken Manitoba Chicken ]

Lucky for you this One Pan Chicken Souvlaki is irresistible and coming to the rescue! Preparing it is so simple and you can easily do prep work in advance to allow the lemony marinade flavor your local and vegetables.

Something I also love about this recipe as a parent is that it’s so simple to serve “family style”.

In my case, I served it with:
🫓 Pita
🧀 Cheese
🥄 Tzatziki
🍅 Tomatoes
🥒 Cucumbers

Serving meals “family style” means my children could pick and choose from what I served which allows them more autonomy and freedom in the feeding relationship. Seriously, it reduces a lot of dinnertime conflict and allows us to enjoy time together.

A few other tips:
_I tested this recipe in the air fryer, it worked great! You’ll have to play with your settings. I also tested it in a sheet pan for the oven and it was lovely too.
_For leftovers, I prepared some brown rice and made “Souvlaki Bowls” – don’t you love a recipe that’s versatile?

Ready to get cooking?
Recipe 🔗 https://manitobachicken.ca/recipe/one-pan-chicken-souvlaki/

Lately we’ve been enjoying this Coconut Lemongrass Chicken . My kids have been exposed to a variety of flavors since th...
07/18/2023

Lately we’ve been enjoying this Coconut Lemongrass Chicken . My kids have been exposed to a variety of flavors since they were babies so naturally when I serve chicken that’s had a chance to marinade in coconut milk, garlic, lemongrass and spices like turmeric...I know it’s going to be a hit!

FYI: If you haven’t marinated Manitoba Chicken in coconut milk, you’re missing out. In my opinion it really helps to tenderize the meat and infuse it with flavor. Fat molecules are great at carrying flavor! Trust me!

Here are a few other reasons we enjoy this recipe:
✅ Utilizes dark poultry which offers iron, a nutrient growing children (and me!) need
✅ I can batch prep this recipe by marinading several portions
✅ It’s a great recipe for my kids to help with: they can prepare the marinade (with a little help)!
✅ The flavor: I cannot stress how on point it is! 👌

You can snag the recipe here (also linked temporarily in my bio): https://manitobachicken.ca/recipe/coconut-lemongrass-chicken/

What are you grilling this season!? Let me know in the comments below.

03/13/2023

Want to know how this Dietitian stocks up her freezer ❄️ with nutritious and lean chicken? Come shop with me!

The first thing I do is head straight for the fresh meat counter. Because Manitoba Chicken farmers raise chicken indoors in clean, modern barns, we have access to local chicken year-round. Did you know all Canadian chicken is grain fed and never given hormones or steroids.🇨🇦 Their use has been illegal since the early 1960s.

Next, I take a look at what might be on sale. If there’s a promo, I prefer to stock up and freeze poultry for the future. ☺️ It’s a great way to save on money and catch a deal! Lucky for me, I scored 30% off! 🙌🏾 I Was really excited about the bone-in chicken breast – it’s my favorite for soups! And bone-in chicken is always an economical choice.

Next, I look at the family packs. Typically, these offer a great value. 🤑 In this case, I decided to snag some drumsticks which my growing boys really love. Tandoori chicken anyone!?

When I get home, I promptly place my chicken in the freezer unless my plan is to use it up soon. My meat is placed is placed separate from other foods in the freezer.

In case you’re not aware, here a few fun facts about storing your chicken:

☑️ Chicken can remain in the freezer for several months!
☑️ Defrost chicken in refrigerator, cold water or microwave.
☑️ Use defrosted poultry within 3 days.

Did you learn something new?! Do you tend to you purchase poultry in bulk? Let me know in the comments below.

🥣 COZY CHICKEN + NAVY BEAN SOUP 🥣If you live where I do, you know that we are in full out winter mode! That only calls f...
02/06/2023

🥣 COZY CHICKEN + NAVY BEAN SOUP 🥣

If you live where I do, you know that we are in full out winter mode! That only calls for one thing ➡️ soup! If you’re up for a budget friendly and tasty recipe, Manitoba Chicken has got you covered with this Chicken and Navy Bean Soup, it literally feels like a hug 🤗 in bowl and there is no greater feeling than this.

There’s a great reason I’m really excited to feature this recipe. As someone who is deeply grateful for farmers, it's Canada’s Agriculture Day on February 15th!

A few other things that you might appreciate about this recipe:
✅ The lean chicken provides a healthy (or nutritious) source of lean protein.
✅ The white navy beans elevate the fibre content, which helps keep you full!
✅ It’s loaded with vegetables like carrots, tomato and celery.
✅ My favorite…it’s freezer friendly which is a great for me.

Find the recipe by clicking the link in my bio! Or, visit https://manitobachicken.ca/recipe/chicken-navy-bean-soup/

It’s true. Diet culture preys on folks this time of the year - I always like to keep this fact in perspective. Diets hav...
01/03/2023

It’s true. Diet culture preys on folks this time of the year - I always like to keep this fact in perspective.

Diets have a 97% failure rate. That’s wildly high! So, you don’t fail a diet, the diet as it was meant to be, fails you.

Keep well!

If you’re like me still suffering from daylights savings, maybe a bowl of goodness will make you feel better? 😑If you're...
11/13/2022

If you’re like me still suffering from daylights savings, maybe a bowl of goodness will make you feel better? 😑

If you're one of those people that is on a constant search for one-pot-meals, I've got one for you. It's the recipe for my Chickpea and Red Lentil Curry. This baby has flavor, veggies and it's a budget 💰 friendly recipe...because, nutritious food should be accessible for all. ✌🏾YUPPP!

One more thing...it's freezer friendly.

I hope you enjoy it, and if you do, don't forget to tag me!

Link: https://www.nitasharda.com/recipes/chickpea-and-red-lentil-curry

Address

605 Des Meurons Street Suite 103
Winnipeg, MB
R2H2R1

Telephone

+12049305137

Website

https://happyhealthyeaters.com/

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