Janelle Zakour - Registered Dietitian

24/06/2024

🌟 Don’t wait to live your life! 🌟

I often hear people say they’ll start enjoying life once they’ve lost weight. But here’s the truth: Every moment is precious, and you deserve to cherish it NOW, without waiting for a number on the scale to dictate your happiness.

Imagine enjoying that dream vacation, feeling amazing in that favourite dress, or savouring a night out with friends without stressing over calories. Life is meant to be lived fully, with joy and freedom.

Health is about more than just physical appearance—it’s about mental and emotional well-being too. So let’s embrace every experience, savor every bite, and celebrate every milestone during this short stay on Earth.

What else would you add to this list?

15/06/2024

📏🍚 Understanding Serving Sizes & Portions for Carbohydrate-Containing Foods 🍞🥔 I often get questions about serving sizes and portions, especially when it comes to carbs. Let’s discuss:

🔹 Serving Size vs. Portion Size:
- Serving Size: This is a standardized amount of food, such as 1 slice of bread or 1/2 cup of cooked pasta. It’s what you see on nutrition labels and is used to help compare nutritional values.
- Portion Size: This is the actual amount of food you choose to eat. It can be more or less than the serving size. For example, you might have 2 servings of pasta in one meal.

Here are some common carb-containing foods and their serving sizes:
🍞 1 slice of bread
🍚 1/2 cup of cooked rice or pasta
🥔 1 small potato (about the size of a computer mouse)
🍎 1 small apple (about the size of a tennis ball)
🥣 1/2 cup of oatmeal
🥛 6 oz of plain yogurt

🔸 Understanding the carb content of foods is crucial for individuals with diabetes to manage their blood sugar levels effectively as many use carb counting as a strategy to manage their condition. A common unit of measurement is 15 grams of carbs, often referred to as one ‘carb serving.’ This makes it easier to plan meals and snacks.

🔹 Why Low-Carb Diets Can Be Problematic:
While reducing carbs might seem like a quick fix, cutting out whole food groups can lead to nutritional imbalances. Carbs are crucial for energy, brain function, and providing essential nutrients. Whole grains, fruits, and vegetables are packed with fiber, vitamins, and minerals. A balanced diet that includes a variety of foods helps ensure you get all the nutrients your body needs to thrive.

✨ Remember, moderation and variety are the keys to a healthy diet. Don’t fear carbs; understand them and enjoy them as part of a balanced lifestyle. 💪🥗🍇



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Feel free to drop your questions about carbs and nutrition in the comments! 👇 Let’s chat about how to make carbs work for you, not against you! 😊

11/06/2024

06/06/2024

📣 In light of the heart-wrenching starvation footage coming out of 🇵🇸, I want to shed some light on foods that are often misunderstood but play a vital role in food aid packages.🌾🥫

Did you know that enriched flour, seed oils, and canned meats are often criticized but can be life-saving? These foods are packed with essential nutrients that combat malnutrition and support overall health in impoverished areas.

🌟 Enriched Flour: Fortified with vitamins and minerals, it helps prevent deficiencies and provides much-needed energy.

🌟 Seed Oils: Rich in essential fatty acids, calories and fat-soluble vitamins, they support brain health and improve nutrient absorption.

🌟 Canned Meats: A great source of high-quality protein and essential nutrients like iron and zinc, they are crucial for growth and immune function.

Every food has its place in a balanced diet. Let’s stop demonizing these foods and appreciate their role in nourishing those in need. 🌍❤️🇵🇸



Do you agree?