Welcome

I’m Philippa, a London-based registered dietitian originally from Cape Town. I’m a massive foodie, & even though I’m a dietitian, honestly, I don’t eat healthily all the time. But I aim for moderation & an 80:20 ratio when it comes to healthy & not so healthy eating. I have created this blog to share my professional, honest opinion & evidence-based information with you to help you make up your own mind about what is healthy & what’s not. I’ve also added in some of my go-to recipes & some reviews too. Hopefully, you will find that being healthy doesn’t mean having to diet, & you too can have a healthy relationship with food. Join me in finding your healthy!

food hacks

Healthy Food Swaps

Ever wondered if your eating habits are healthy or why you are finding it hard to shake than unwanted weight? I've certainly wondered about this! And still do from time to time, even as a dietitian. The truth is, that it can be really hard ...

Latest Posts

Vitamin D – What is it?

Well, to start with, did you know that vitamin D is not actually a vitamin? By definition, is a steroidal hormone made by our bodies. But don't let that confuse you. I will go into more information about this, how ...

Kick up the calcium

Kick up the Calcium

For most of us when we were kids, we were told to drink milk for strong bones and teeth! It wasn't so much the milk that did that, but the calcium in the milk that helped us to grow. But ...

Fully loaded tuna Niçoise salad

Fully Loaded Tuna Niçoise Salad

This recipe is the perfect healthy lunch that is loaded with nutrients. The veggies will provide healthy fibre to keep you satisfied as well as vitamins and minerals which are essential for your health. This salad is also packed with ...

Latest in Nutrition

food hacks

Healthy Food Swaps

Ever wondered if your eating habits are healthy or why you are finding it hard to shake than unwanted weight? I've certainly wondered about this! And still do from time to time, even as a dietitian. The truth is, that ...

Vitamin D – What is it?

Well, to start with, did you know that vitamin D is not actually a vitamin? By definition, is a steroidal hormone made by our bodies. But don't let that confuse you. I will go into more information about this, how ...

Kick up the calcium

Kick up the Calcium

For most of us when we were kids, we were told to drink milk for strong bones and teeth! It wasn't so much the milk that did that, but the calcium in the milk that helped us to grow. But ...

Latest in Recipes

Fully loaded tuna Niçoise salad

Fully Loaded Tuna Niçoise Salad

This recipe is the perfect healthy lunch that is loaded with nutrients. The veggies will provide healthy fibre to keep you satisfied as well as vitamins and minerals which are essential for your health. This salad is also packed with ...

Creamy Butternut Carbonara with Coconut Bacon

Creamy Butternut Carbonara with Coconut “Bacon”

I have said it before, and I'll say it again. I love pasta. I never used to be a huge pasta fan. Actually, as a kid, I detested it (along with most foods) and penne (the shape of it) and ...

asian prawn stir-fry recipe

Asian Prawn Stir-fry

I love Asian or Asian-fusion dishes. Who doesn't? They offer a lot of flavour and variety. But one needs to be careful, as these dishes (depending on who makes it) can often be loaded with unhealthy fats, salt and sometimes ...

Latest in Health & Wellness

Vitamin D – What is it?

Well, to start with, did you know that vitamin D is not actually a vitamin? By definition, is a steroidal hormone made by our bodies. But don't let that confuse you. I will go into more information about this, how ...

eating for mental performance and productivity

Eating for Mental Health and Performance

Life for all of us can get pretty busy and overwhelming from time to time. And as life gets busy, healthy eating (or eating at all) often takes a backseat. This can often lead to you feeling more overwhelmed and ...

bb reasons to exercise

12 Reasons to Love Exercise

There is a saying, "good things come to those who sweat", and this holds true. Sure no one likes to be gross and sweaty, but it's only temporary and that's what a shower is for. And exercising will be well ...

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honest_dietitian

Want the inside scoop for healthy digestion? Take

Want the inside scoop for healthy digestion? Take a read of my guest blog post about the basics of digestion and a healthy gut - https://www.ahmadtea.com/tips-for-healthy-digestion-guest-blog/
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#digestivehealth #healthyguthappylife #healthygut #nutrition #eatwellfeelwell #honestdietitian #ahmadtea

Looking for ways to boost your energy throughout t

Looking for ways to boost your energy throughout the day? Recently I was asked by @ahmadtea to write a guest blog on ways to improve energy levels.

To read more, click link in stories or view on the Ahmad Tea website - https://www.ahmadtea.com/boosting-energy-guest-blog/
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#improveyourenergy #energyboosting #fornutritionsake #honestdietitian #healthyliving #ahmadtea

Fully loaded Tuna Niçoise Salad: It may still be

Fully loaded Tuna Niçoise Salad:

It may still be winter here in England, but I was craving a salad for dinner the other night, so this is what I made. Tuna Niçoise salad with blanched green beans, roasted tomatoes, avocado and soft boiled eggs - rich in veg and protein!

Ingredients:
200g fine green beans
1/2 punnet cherry tomatoes
2-4 eggs (1-2 pp)
Mixed bag of lettuce
1/2 handful fresh basil leaves
1 tin of tuna
1 avocado
8-10 olives

Dressing

None! It doesn’t need it and I find adding salad dressing or creams defeats the purpose of a healthy salad- but if you insist, add some balsamic.

Method

Step 1: Boil water, enough to cover them by an inch, and gently place your eggs in the water. Cook for 7-8 minute for soft, 9-10 for medium, and 12-14minutes for hard. Place into a bowl of ice water once the time is up to prevent further cooking and getting that grey ring.

Step 2: Blanched green beans - Steam the green beans for 4-5 minutes, then place then into a bowl of iced water immediately.

Step 3: Optional - roast your cherry tomatoes. Or have them raw if you prefer.

Step 4: add lettuce and basil to a bowl. Toss in your green beans, olives and tuna, and olive tomatoes, sliced boiled eggs and sliced avocado on top.

Voila! Enjoy! 🥗

#tunasalad #tunanicoise #tunanicoisesalad #saladsofinstagram #fullyloadedsalad #boiledeggsalad #greenbeansalad #roastedtomatosalad #eatwell #eatwellbewelllivewell #dietitiansofinstagram #dietitianeats #honestdietitian #honesteating #eathealthy #saladtime #dinnerisready

Creamy Butternut Carbonara with Coconut Bacon - fo

Creamy Butternut Carbonara with Coconut Bacon - for full recipe, see link in my bio to take you to my website

I have said it before, and I’ll say it again. I love pasta. I never used to be a huge pasta fan. Actually, as a kid, I detested it (along with most foods). Yes, I know, that sounds weird. Most of the pasta dishes I make are far from proper Italian style which are usually more simple. But I find pasta is one dish that you can load with veg either added after or blended into a sauce and it makes it taste so yum. This super creamy (cream-free), butternut carbonara pasta with coconut bacon is no exception and is another favourite of mine.

Firstly, if you haven’t tried coconut bacon, try it. I am not vegetarian or vegan, and I love bacon. I could eat it every day. But as bacon is processed and contains nitrates and a lot of salt (unless you go for a more “natural” nitrate-free bacon which is a healthier option), it’s not the healthiest protein choice around. But man, is the flavour good. Coconut bacon tries to mimic bacon, and it might not as good to some of you, but I think it certainly adds loads of flavour and is a good vegetarian option for those not wanting to have meat. The coconut flakes give it the texture and size of chopped up bacon while the smoked paprika and soy give it the smokiness and saltiness. If you want to skip this, this pasta works well with bacon, grilled chicken breast, or roasted red onion.

As for pasta – yes it is a carb. And your problem is? Carbs get such a bad reputation when it comes to healthy eating and weight gain. But like with a lot of food, the key is moderation. Carbs are important and their main role is to supply the body with energy. Fruit and veg have carbs too by the way. Of course if you eat too many carbs it can be hard to control your weight. But if you eat them in moderation, you’ll be okay! Promise! Carbs are like petrol in your car. The more the car moves, the more fuel it uses up. So if you are stationary most of the day and eat too many carbs, you might not be doing yourself any favours. But if you are on the go, you will need a bit extra to keep you going. Just make sure your carb choices are healthy ones!

For most of us when we were kids, we were told to

For most of us when we were kids, we were told to drink milk for strong bones and teeth! It wasn’t so much the milk that did that, but the calcium in the milk that helped us to grow. But as we get older, for many, our diets change and less calcium is consumed. Some people don’t even think it is necessary anymore as they are fully grown. But calcium is important for everyone. As we age, however, our calcium absorption starts to decline and so does bone density. Which is why it’s important to kick up the calcium in your diet (along with vitamin D!).

Check out my website for my latest post - all about calcium. For quick access, click on the link in bio for latest posts

#calcium #calciumforbones #broccoli #dairymilk #sardines #almonds #healthylivingtips #wellnourished #balancedeating #strongbones #dietitiansofinstagram #honestdietitian #eatwellbewell

Asian Prawn Stir-fry Recipe Ingredients: Stir-f

Asian Prawn Stir-fry Recipe

Ingredients:

Stir-fry:
1 red pepper, sliced
1 yellow pepper, sliced
1 red onion, sliced
1/2 - 1 pack Broccolini
2 handfuls pak choi or spinach
1 handful mung bean sprouts
1 handful baby corn or mange tout/snap peas (optional)

Sauce:
1/2 squeezed lemon or lime
2 cloves garlic, minced
1 tsp grated ginger
1-2 Tbsp light Soy sauce
2 Tbsp peanut or almond butter
1 tsp honey
1/2 lime, squeezed
Optional - 50ml light coconut milk. (I don't usually add this)

Starch & protein:
1 cup uncooked rice
2 cups water
1 punnet (150g) raw prawns
Dried or fresh chilli
1/2 squeezed lemon or lime

Method:

Step 1: Start cooking your rice - once cooked you can add a squeeze of lemon or lime juice for some extra zing

Step 2: While the rice is cooking, you can start making your sauce. Add all of the sauce ingredients in a small bowl and mix. Add more or less soy sauce or peanut butter depending on your taste preferences.

Step 3: Next, prep your veg. Once this is done, heat your sauce in a wok or frying pan for approx. 1 minute, then add in your veg and cook for a further 8 - 10 minutes until cooked.

Step 4: While the veg is cooking, you can cook your prawns. These only take 1-2 minutes. Squeeze over some lemon or lime and sprinkle with dried chilli flakes (or fresh if you prefer) and cook in a small pan until they turn orange.

Step 5: Once all are cooked, add your prawns to your stir-fry and serve with rice.

#honestdietitian #balancedeating #healthyfood #asianstirfry #asianstirfryveggies #prawnstirfry #prawns🍤 #satayprawns #healthyeating #balancedmeals #colourfulveg #colourfulveggies #dietitiansofinstagram #livewellbewell

Fruit and veg are important macronutrients that sh

Fruit and veg are important macronutrients that should be eaten every day, but unfortunately most people don’t consume nearly enough. In order to get the full health benefits from fruit and veg, it is important to make sure you eat enough and at the very least aim for the minimum daily recommendations.

Each country differs with their recommendations, but most have a minimum of 5 fruit and veg per day, which is the UK national recommendation. However, 5 portions is the minimum recommendation and ideally you should be having much more than this. But few people even hit this minimum amount and it’s often due to most people not knowing what a portion is.

Hopefully, this article can help you better determine what a serving of fruit and veg is, So you can try your best to meet the minimum recommendations or better yet, exceed this by adding more to your daily intake so that you improve your overall health and reap in their many benefits.

For full details on the importance of fruit and veg, and what a serving size is, please take a look at my latest article on my website - www.honestdietitian.co.uk or clink on the many.link in my bio - latest posts

#fruitandveg #fruitandvegetables #fruitandveggies #healthylivingtips #5aday #5aday🍍🍉🍑🍊🍈 #fruitandvegportions #honestdietitian #balancedeating #livewelleatwellbewell #morefruitandveg #pineapple

Balance is key to a healthy body, healthy mindset

Balance is key to a healthy body, healthy mindset and healthy life.
It’s certainly not easy to achieve all the time for most of us, but for me, that 20% naughtiness makes it that much easier 🍪

#healthgoddess #cookiemonster #honestdietitian #healthylivingtips #healthandwellbeing #healthandwellness #healthymindset #livewellbewell #dietitiansofinstagram #dietitianseat #dietitianseatcookiestoo #balancedeating #notobsessedwithfood

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