Minette Eales Nutrition

24/07/2024

Fats have been villianized by diet culture (think low fat/no fat lifestyle of the 70's and 80's).

But fats are essential to our health. We need fats for brain health, hormone production, to absorb vitamins, protect our internal organs, and much more.

Fats have higher calories per gram that protein and carbs, which should be taken into account when planning your meal. Meaning you need less fats for the same amount of energy.

Fats provide flavour to food, if you remove the natural fats, something else will be needed to provide the flavour eg. Sugar and artificial flavours.

Not all fats are created equal, more research is showing that animal fats are not the culprit as we were previously led to believe.

I prefer to consume naturally occurring fats and that are minimally processed:
- Animal fats
- Butter and ghee
- Avos and nuts
- Extra virgin olive oil

Fats to avoid would be ultra processed fats:
- seeds oils
- trans fats

19/07/2024

These milk rolls from are one of my favorite bakery items. I also keep some in the freezer for those just in case moments.

Made with butter, soft and delicious. Perfect for lunchboxes or served with soup.

18/07/2024

Carbs aren't evil, and they are not trying to kill you. However, the quality and type of carbs you choose to consume can positively or negatively impact your health immediately and in the long term

When our bodies need energy, we tend to crave carbs (I know I do)
But the quick burst of sugar cause our blood sugar levels to spike and fall quickly. Leaving us feeling hungry and tired soon after.

Combining carbs with protein and fats has been shown to decrease the speed of the sugar being release, preventing a blood sugar spike and keeping us feeling fuller for longer

So rather than reaching for the chocolate muffin at lunch, opt for a high protein sandwich or salad and save the muffin for dessert (if you still feel hungry 😉)

09/07/2024

Modern diets tend to be carb-heavy, since carbs are easily available and we are more likely to crave carb-heavy foods. High protein foods also makes you feel fuller faster and for longer, making it easy to undereat proteins.

It is possible to follow a low carb diet, it is possible to follow a low fat diet, but no one should follow a low protein diet.

Protein is essential to optimal health.
Proteins are needed for:
- Hormone production
- Healthy immune system
- Growth and repair of cells
- Neurotransmitters production and metabolism
- Maintaining electrolyte balance

The amount of protein you need will depend on yog level of activity and health and fitness goals.

Not all plant-based protein sources are complete protein, so if you follow a plant-based diet, you need to ensure that you consume all 9 essential amino acids daily.

Book your consultation to find out if you are eating enough protein

08/07/2024

02/07/2024

Macros or macronutrients are the nutrients that our bodies need in large amounts.

These are proteins, carbohydrates and fats.

Tracking macros is one tool that can be used to manage and balance your diet.

The macro ratio will depend on what diet plan you decide to follow. Macros are usually given as a percentage of your total diet (eg. 20% of your diet is protein)

Some diets are high fat/low carb, and some are low fat/high carb. Other plans focus on protein goals.

18/06/2024

Ever wondered why you should consult a 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁?

𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘀𝗲𝗱 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲 can make all the difference in your health journey.

Whether you're looking to manage weight, improve energy levels, or simply adopt healthier eating habits, a nutritionist can provide the expertise and support you need to succeed.

Contact me to book your consultation: 𝗺𝗶𝗻𝗲𝘁𝘁𝗲𝗲𝗮𝗹𝗲𝘀@𝗴𝗺𝗮𝗶𝗹.𝗰𝗼𝗺

08/06/2024

Happy 𝗚𝗹𝗼𝗯𝗮𝗹 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗗𝗮𝘆! 🌍💚

Today, let's prioritise self-care, mindfulness, and 𝗼𝘃𝗲𝗿𝗮𝗹𝗹 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴.

Whether it's a workout session, a nourishing meal, or simply taking a moment to breathe, let's celebrate the importance of wellness in our lives.

04/06/2024

Calories are a measurement of energy. Tracking the calories you consume can be useful if you want to lose weight or gain weight (eg.for a sport)
If you struggle with low energy, you may not be consuming enough calories.
It is a tool, and only one of many that you can use.
If counting calories become stressful or obsessive, it can be unhealthy and not the right tool for you.

Consulting with a nutritionist or dietitian can help you find the diet plan and tools that are right for you.

To book a consultation
DM me or Whatsapp - link in bio