nutritionist.rapha

11/15/2025

Keep fruit on your plate this winter your immunity, skin, hormones, and energy depend on steady intake.
Pomegranates are in season during the colder months and offer powerful benefits.

11/04/2025

09/08/2025

When the fiber conversation heats up, many believe they’re getting enough from classic salads lettuce, arugula, and cucumbers. The truth? These foods are hydrating and full of vitamins, but they’re not the top fiber sources.
To truly boost your fiber intake, focus on legumes, whole grains, fruits with skin, and fiber-rich veggies.
Of course, everything on your plate matters but knowing which foods help you reach your fiber goals makes a real difference.

💪 Add variety, mix colors, and remember: every gram counts toward a healthier gut and happier body!





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08/11/2025

’sHealth

07/30/2025

🧠💪 Your body thrives on variety and balance, not just more protein.

Let’s shift the conversation from “how to eat more protein” to "how to meet your body’s full nutrient needs.

Tag a friend who needs to hear this 🙋‍♀️

07/23/2025

🦴🌱 No Dairy? No Problem . Your Body Still Needs Calcium!
Calcium isn’t just for strong bones and teeth .
It also supports muscle function, nerve transmission, and hormone release.

Get your daily dose from leafy greens (like kale & bok choy), tofu, canned salmon or sardines with bones, beans, almonds, sesame seeds, and fortified plant-based milks or juices.

Do you have 👶 Kids & Teens, 👩‍🦱Are you a Pregnant or Lactating Women, 🧓 Are you a senior, 🌱 Plant-Based Eaters??
Make sure to save and share this sheet and include these foods regularly as part of your diet.

07/21/2025

Local berries are everywhere right now — sweet, juicy, affordable, and packed with nutrients.

How do YOU enjoy your berries?
Fresh off the bush? In overnight oats? Share your fave berry or recipe below!