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Zoe Chircop - Registered Nutritionist, Gudja Bypass, Gudja (2026)

05/12/2022

‼️‼️ Tips to Help Improve Your Children's Eating Behaviours 🍽

Healthy eating is fundamental to maintaining and improving health, and as parents, we are responsible for teaching positive eating behaviour to our children. It’s no wonder that so many parents feel pressure and stressed when it comes to feeding time.

Establishing healthy eating behaviour in young children can at times feel very difficult, impossible even. I know this as a nutritionist & a mother of two children, both of whom have had very different, and challenging, eating behaviour.

Challenging eating behaviour usually starts at around 18 months, peaks at ages 2-3yrs and continues until around the age of 6 years old. The difficulties we usually see during these ages can range from ‘food preferences’ and 'fussiness’ to ‘overeating’. The approach we take during this time can make or break good habits forming, but it shouldn’t be a stressful time, rather the opposite.

Research has shown that genetics play a role in such challenging behaviour, but the same research also shows that environmental experiences strongly impact children’s eating behaviour. This is excellent news because it means that providing young children with certain food experiences can reduce the chances of ‘fussy eating’ or ‘overeating’ and improve the acceptance of healthier foods 😊

Here are a few practical tips evidence-based tips to help encourage healthy eating in young children & to make mealtimes less stressful for parents/carers:

🟢 Be a healthy role model. This goes for parents, carers, teachers, and anyone who is around children. Eat together, make it a relaxing time, and lead by example. Use positive language, such as ‘colourful’ ‘tasty’, ‘crunchy’, when describing healthy food and not just pointing out that it’s healthy. For example say ‘isn’t this broccoli delicious & crunchy’ instead of just ‘eat your broccoli because it’s good for you’.

🟢 Familiarise healthy food. Children often need repeated exposure (10-15 times), even if it is tiny amounts. But it’s not just about exposure, discuss the textures, looks, smells, use picture books and encourage sensory exploration even if they do not eat it. Get them involved, like picking vegetables at the farms or shops and involve them in food preparation.

🟢 Avoid pressure. Pressuring a child about a certain food will only create negative associations towards the food & will do more harm in the long run. Never force a child to eat something and do not punish children for not trying a food. Using non-food rewards like stickers & stamps together with praise when children try new foods has also been shown to be effective at enforcing healthy eating habits.

03/12/2022

When I say 1 potato with a meal as your portion of starchy carbs, I'm not talking about this giant one 😂🥔

Thank you Grezju Farrugia for the amazing vegetables 🥰

25/11/2022

There's nothing nicer than a warm bowl of soup to warm us up in the winter. Even better when we know that it's packed with goodness to support our health goals 🙌

🧡Carrot & Ginger Soup 🧡

600g carrots
1 medium sweet potato
1 medium marrow
1 big onion
1 clove of garlic
3cm ginger
Salt & pepper to taste
Some natural yogurt to drizzle when served
Crushed nuts/ seeds/ herbs/ black pepper for garnish

Chop the carrots, potato, marrow, onion, garlic and ginger. Place them in a pot with a tablespoon of olive oil (or other vegetable oil) and cook on a medium heat for a few minutes until fragrant.

Add the rest of the ingredients and cook them for 5 more minutes, stirring frequently. Almost cover with the water (dont cover them completely so that you end up with a nice thick soup). Add a pinch of salt and pepper, bring to the boil & simmer for 15 minutes .

Once cooked, blend until smooth & add about a tablespoon of natural yogurt to each bowl when serving. Top with herbs/ crushed nuts/ seeds/ pepper.

Enjoy 🧡

23/11/2022

Eat well for general health, and not only if you have a specific health goal.

By eating well I mean eating a variety of whole foods from all the food groups - and not excluding any unless you have a medical reason.

The food we eat is such a basic, yet fundamental part of health. Food provides our body with the information it needs to function optimally. By eating well you will improve your health, energy levels, performance, concentration levels, mood, sleep and so much more. Don't let a busy lifestyle be your excuse... make a healthy diet a priority!

🥦Recipe for Chicken & Broccoli Coconut Curry

💛Ingredients: About a kilo of chicken breast chopped into cubes, whole broccoli chopped, onion chopped, 1 clove of garlic, chunk of grated ginger, 1 can light coconut milk, teaspoon curry powder, teaspoon turmermic, pinch of salt & pepper, chilli flakes.

💚Cook the garlic, onions, ginger & spices in a little bit of olive oil until fragrant. Add the chicken and then the broccoli after 5 minutes, mixing regularly. Cook until the broccoli is a little tender & the chicken is cooked through.

💛Add the coconut milk. Put a pinch salt & some pepper and leave to simmer until the coconut milk is hot. Serve with some wholegrain rice. Enjoy 🥰

22/11/2022

👉That temor you just felt was me blending my delicious creamy (but creamless) cauliflower soup. All you need is:

1 big cauliflower, chopped into big chunks
2 big onions, sliced in 4
2 cloves of garlic
Vegetable stock
50 ml lemon juice
Pinch of nutmeg
For garnish some chilli, crushed walnuts, chives, spicy paprika

Roast your cauliflower, onions and garlic in a dish drizzled with 1 tablespoon of olive oil and cook it until the cauliflower is slightly browned.

Then add it to your pot, pour add the nutmeg & some pepper (i like lots of pepper in this soup) pour in the lemon juice & vegetable stock (about 1 litre - but don't completely cover the cauliflower because it will come too diluted).

Bring to the boil & simmer for about 15 minutes. Blend well for a delicious creamy texture (I used my food processor and belnded for 1 minute for this part).

Scoop into bowls & top with your favourite toppings. I have roasted walnuts, chilli flakes, hot paprika & pepper.

Let me know if you try this easy warming recipe - it's perfect for a day like this ❤

21/11/2022

It’s been a while since I’ve been active on this page, but I’m back 😊

I’ll be sharing valid evidence-based nutrition information and healthy recipes again on a regular basis, share with anyone who is interested in these topics.

To kick off my return to social media (on a nutrition level 😉) I’m going to share (and bust!) a super common myth that I hear too often about carbohydrates. Unfortunately, the TV, magazines, and social media are full of nutritional misinformation because ANYONE can write/discuss nutrition topics and call themselves ‘nutrition coaches/ experts/ consultants’ or such regardless of having absolutely no qualifications. So please, check your sources.

1: Eating Carbs Causes Weight Gain

Not true!! Long-term overconsumption of energy (calories) coming from any food will cause weight gain. You might be thinking, ‘but when I cut carbs I lose weight straight away!’, and yes, you will see weight loss, but this is not sustainable weight loss, and the weight loss will stop eventually (familiar scenario??).

The weight loss you see when you eliminate carbohydrates happens because the body uses up glycogen stores for energy. Glycogen is stored glucose (from carbohydrate foods), and it is stored in the body in a hydrated form, and when the body needs to use it for energy, it converts it from glycogen back to glucose – losing the water weight. So yes, the weight difference you see is because of the water loss, and it is 100% temporary weight loss.

To be clear, complex carbohydrates (whole grains, potatoes, oats, corn, beans, legumes, fruits, vegetables, and more!) are an important part of a healthy diet. They contain important vitamins, minerals, and fibre that are essential for health. Refined carbohydrates (sugar) are the ones to limit (think fruit juice, biscuits, cakes, sweets, soft drinks, most breakfast cereals and more).

28/07/2021

Ever made an Egg Wrap? It's Literally a 5 minute meal...

2 eggs whisked & cooked like an omelette.
Once you flip it over put 30g cheese (I used cheddar in this one), 75g smoked salmon and some green leaves.

🧂🧂If using cheddar and salmon do not add any salt to your egg mixture or filling as it already has enough as it is.

Another filling I really love is spinach, tomato, onion & avocado 😋😋

26/07/2021

Let's talk blood pressure. When you have your blood pressure checked, it should be between 90/60 and 120/80. Blood pressure of 140/90 or higher is considered high blood pressure.
⁣
More than 1 out of every 5 adults in Malta currently have high blood pressure, which is a significant risk factor for cardiovascular disease - the global leading cause of death.⁣

You can have undetected high blood pressure for years without ever noticing symptoms. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it. There are some lifestyle modifications we can make a habit of to reduce our risks of high blood pressure. Read on for some top tips...
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In addition to ensuring we exercise on a regular basis, sufficient sleep and stress management are aslo very important. There are a number of ways in which we can reduce our blood pressure through our diet, too:
⁣
GO EASY WITH THE SALT 🧂🧂
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If we regularly consume a high amount foods that contain added salt, this can have a significant impact on our blood pressure. We should be aiming to keep below 6g salt a day. Use herbs, spices and citrus to flavour your dishes and read labels carefully when buying packaged foods.
⁣
EAT YOUR VEGGIES 🥦🥬🥒🥑🍆🥕
⁣
🍌 Getting your 5-a-day is key for good heart health, providing essential nutrients such as potassium as well as magnesium, folate, and antioxidants which play a role in reducing LDL (bad) cholesterol and reducing the risk of atherosclerosis. Remember to eat the rainbow!⁣
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CHOOSE YOUR FATS CAREFULLY 🥑🥑
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Reducing your saturated fat intake (found commonly in fatty meats, butter and coconut oil), and introducing more heart friendly unsaturated fats from oily fish, nuts, seeds, avocados and olive/rapeseed oil can help to optimise cholesterol levels, and can support maintaining a healthy weight, which in turn can help to keep blood pressure stable.⁣
⁣
WATCH YOUR ALCOHOL🍷 ⁣
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🍺 Regularly drinking in excess can cause stress and damage to the heart, increasing blood pressure as well as causing damage to other essential organs in the body. The recommended weekly intake is 14 units. (1 unit is approx 25ml spirit, 1/2 pint beer or a small glass of wine).
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Did you find these tips helpful? Follow me for more 😊

17/07/2021

Here's one for all the expecting mamas. I know that when finding out you're pregnant we suddenly begin analysing everything and googling what we should and shouldn't eat/ drink/ do etc.. or was that just me 🤔?

Anyway, here is a simple guide to make things a little bit easier for you in the food department, and to ensure that you are eating safely during your pregnancy 👶

🌷ENJOY 👇

• Variety - eat as many different foods as possible for optimum nutrition and to a healthy microbiome
• Vegetables - largely unlimited, all the colours of the rainbow. Dark green leafy vegetables (!), broccoli, cauliflower, asparagus, mangetout, beetroot greens, kale, peas, peppers.
• Fruit - aim for 2 servings/day, include berries (any kind, strawberries for folate), apples, banana, citrus fruits. Dried fruit, particularly apricots, are a good source of iron. Take care with dried fruits due to high sugar content.
• Wholegrains - preferable to refined carbohydrates due to higher nutrient and fibre content: brown bread, brown rice, brown pasta, oats, oatcakes, millet, quinoa.
• Nuts - all nuts, but particularly walnuts, Brazil nuts, almonds, peanuts.
• Seeds - all, but particularly milled linseeds/flaxseeds (Good earth, Holland & Barrett, health food section in supermarkets like greens, pama, pavi), chia seeds, walnuts, pumpkin seeds, sesame seeds and tahini. Almond butter.
• Beans & Lentils - all, including chickpeas and hummus
• Eggs
• Meat - organic free-range, if possible, unprocessed. Grass-fed beef, lamb, pork, chicken, turkey.
• Fish & Seafood - smaller oily fish, such as salmon, mackerel, anchovies, herring, sardines (remember S.M.A.S.H). Tinned salmon. All white fish.
• Dairy - milk, cream, cheese or calcium-enriched alternatives

🌷AVOID 👇

• Soft cheeses, cold cuts, unpasteurised dairy and juices - to avoid infection with listeria and other bacteria.
• Raw or undercooked meat, fish and seafood - including rare or medium steak, sushi (listeria)
• Raw eggs and sprouts - e. g. alfalfa sprouts often added to salads; raw eggs may be used in some desserts, e. g. tiramisu (salmonella)
• Unwashed fruit and vegetables - always wash, add a dash of white vinegar to the water and soak for a few minutes, peel if possible. (Toxoplasmosis)
• High-mercury fish - tuna, shark, swordfish, marlin, King mackerel
• Organ meat - liver is high in vitamin A (retinol), all organ meats are high in copper.
• ready-to-eat salads and poultry
• Caffeine - limit to 200 mg/ day, it’s in black tea, green tea, coffee, chocolate, energy drinks, some medication
• Alcohol - avoid completely
• Processed foods - junk foods, ready meals, takeaways, sweets, biscuits, baked goods. High in sugar, bad fats, preservatives, additives
• 'Bad' fats - trans-fats (‘hydrogenated’ fats, margarine) and industrially produced vegetable oils (e.g. sunflower oil).

14/07/2021

Creamy Dill Oven Baked Chicken Bowl. 420 calories per serving & over 30g protein 👌 recipe below (makes 2 servings) 👇👇

1/2 cup basmati rice (uncooked)
250 grams chicken breast (skinless, boneless)
2 tablespoons mayonnaise (you can use light if you prefer)
2 tsp dried Dill
1 tsp chives
2 tbsps water
200g mushrooms (sliced)
1 garlic clove
1/2 tsp fresh or dried thyme

Cook the rice according to the directions on the package.

Preheat the oven to 250ºC. Line a baking sheet with parchment paper.

Flatten the chicken breast with a mallet or rolling pin to about half-inch thick.

In a small bowl, combine the mayonnaise, dill and chives.

Arrange the chicken on the baking sheet and evenly spread the creamy dill sauce overtop.

Bake for 10-15 minutes or until cooked through. Slice into strips.

Meanwhile, heat the water in a pan over medium-high heat. Cook the mushrooms, garlic & thyme for about three minutes or until soft. Add more water as needed to prevent sticking. Season with a little bit of salt and as much pepper as you like.

Divide the rice, mushrooms, and chicken onto plates and garnish with additional dill (optional).

Enjoy!

👍

07/07/2021

Spinach, tomato & egg muffins 💚❤️💚❤️

Perfect savoury snack to prepare ahead and keep in the fridge. Only 10 mins prep and 25 mins in the oven. They'll remain good in the fridge for 3 days!

👉👉Each muffin contains approximately 10g protein & approx 120 calories 👌😊

Just mix the following indredients in a mixing bowl and divide mixture into pre greased muffin tins. Bake on 175°C for 25 mins:

Ingredients (makes 9)

7 eggs
30g feta cheese (crumbled - not in oil)
Big handfu of spinach, wilted
12 sliced cherry tomatoes
Tsp chopped parsley
Salt & pepper

Enjoy ❤️👌

05/07/2021

Good morning on this FINALLY COOLER morning!

Enjoyed my Hidden Cauliflower Raspberry Smoothie on the go! It's very important to always have some vegetables & a source of protein in your smoothies because if you just add fruit, then it becomes a sugar bomb that will lead to cravings & low energy later on in the day. Honestly, you won't even taste the cauliflower, promise 😉

Try it yourself. Here's the recipe below 👇

✅ 1 cup frozen cauliflower
✅ 1 cup frozen raspberries
✅ 1 scoop vanilla protein powder
✅ 1 squeezed lemon
✅ 1 tbsp Chia seeds
✅ 200 ml cold water/ skimmed or alternative milk/ coconut water (NOT the ones full of sugar...)

Zoe Chircop - Registered Nutritionist

05/12/2022

03/12/2022

25/11/2022

23/11/2022

22/11/2022

21/11/2022

28/07/2021

26/07/2021

17/07/2021

14/07/2021

07/07/2021

05/07/2021

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