DieticiansOnline

30/09/2026

Fats
Are you adding excess fats when preparing your meals? Even small amounts can add up quickly and may slow down your weight‑loss progress.
Here are a few simple tips to help reduce added fats during cooking:
• Use a non‑stick pan to minimise the need for extra oil.
• Measure fats with a teaspoon to control portions
• Choose healthier cooking methods more often:
o Boiling
o Steaming
o Roasting
o Grilling
o Pressure cooking
For more personalised and practical tips, consult with your nearest registered dietitian today.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.

27/09/2026

Habits
Do you have unhealthy that stand in the way of your weight‑loss goals?
Here are a few simple, practical tips to help you start building healthier habits that support long‑term success:
• Exercise daily: aim for at least 30 minutes a day, or 150 minutes per week
• Include fruit daily: 2–3 portions
• Include vegetables daily, at least 3 portions, and choose a variety of colours
• Limit ready‑made meals by preparing your food from scratch at home.
• Reduce added sugar and sugary foods and drinks; replace them with fresh fruit, healthy snacks, and plenty of water
Small changes, repeated consistently, become powerful habits that support your wellbeing and weight‑loss journey.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.

24/09/2026

Attainment is the action of achieving a goal you’ve worked toward, that moment when your effort, intention, and perseverance finally come together.
Aim for great things, and never doubt that your goals are within reach. You are more than enough, and you are ready to take the next step. Set your goals with clarity, and attain them all, step‑by‑step, with a solid plan and steady commitment.
If you need support in attaining your health and wellbeing goals, our registered dietitians are ready to walk that next step with you.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.

21/09/2026

Antioxidants
Antioxidants help protect your cells from damage caused by free radicals, harmful molecules that form when your body is exposed to substances such as smoke, pollution, or stress.
Examples of antioxidants include:
• Vitamin C
• Vitamin E
• Carotenoids
• Flavonoids
• Tannins
• Phenols
• Lignans
Including a variety of fruits, vegetables, and whole grains in your daily eating can significantly increase your antioxidant intake. This may be especially beneficial for supporting your body against cancer, heart disease, and other chronic conditions.
Food is incredibly powerful when used well. We often call it “eating the rainbow"; adding different colours to your meals helps boost your antioxidant intake and supports your overall wellbeing.
For more personalised nutritional tips, chat to your nearest dietitian about how to incorporate healthy foods into your daily routine.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.

20/09/2026

12‑Week Zero Deprivation Programme

The Zero Deprivation Programme begins on Wednesday, 23 September 2026.

It’s not another diet.
It’s about freedom.

19/09/2026

BELIEF
“Whether you think you can or whether you think you can’t, you’re right.” – Henry Ford
This timeless quote reminds us how powerful our beliefs truly are. They can either limit us or empower us to reach our goals. When you believe in your ability to change, you open the door to growth, healthier habits, and long‑term wellbeing.
Chat to one of our registered dietitians today about your nutritional health goals and how to build beliefs that support your journey.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.

16/09/2026

16/09/2026

True Wealth
“It is health that is the real wealth, and not pieces of gold and silver.” – Mahatma Gandhi
Looking after your health should be one of your greatest priorities. Nourishing your body with healthy eating habits is one of the most powerful ways to improve your overall wellbeing, your energy, your vitality, and your quality of life.
Chat to one of our registered dietitians today about your nutritional health and wellbeing.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.

13/09/2026

Good Mood Food
Powerhouse Pomegranates
Did you know that the word "pomegranate" means “apple with many seeds”? And it truly lives up to its name, packed with hundreds of vibrant, jewel‑like seeds and bursting with powerful polyphenols, natural plant compounds known for their health‑boosting effects.
Research suggests that eating pomegranates may positively influence the bacteria living in our gut by reducing “bad” bacteria and encouraging the growth of “good” bacteria. This shift can help lower inflammation in the colon lining and may even play a role in supporting weight loss.
So while they’re still in season, go grab yourself a pomegranate and enjoy this delicious, nutrient‑rich fruit.
Chat to one of our registered dietitians today to learn more about foods that can support your gut health and overall wellbeing.
Call 074 342 0986 or email [email protected] for more information and to book your or consultation today.