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Tiph&nutrition

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Tiph&nutrition

Registered Associated Nutritionist (ANutr). Nutrition tips & simple recipes for a healthier life.

28/10/2023

Beetroot Food Feature highlights ♥️

Did you know Beetroots are full of Folate, Potassium and Fibre? 🤔

Find out more about the nutritional benefits of Beetroots on my website (link in bio).
[https://www.tiphandnutrition.com/foodfeatures/beetroots]

27/10/2023

Food Feature n18 - Beetroots ♥️

Do you often use Beetroots in your cooking?

I honestly think they are really underutilised, especially since they lend to both sweet and savoury dishes!

On top of that, have you seen their colour? It’s vibrant!

Check out my blog post to find out the benefits of Beetroots (link in bio)

‘Food Features’ is an opportunity to learn more about the nutritional qualities of seasonal & staple foods and explore the wonders different foods offer.

Photo credits to .
[https://www.tiphandnutrition.com/foodfeatures/beetroots]

25/10/2023

Food sources of vitamin D 🤩

Vitamin D (a.k.a the ‘sunshine vitamin’ ☀️) plays an important role in supporting our health, including our bones, the absorption of calcium and phosphorus, our immune system, and our mood. Unfortunately, vitamin D deficiency is highly prevalent worldwide.

In the northern hemisphere, from October to early March the sun is too low and weak for us to make enough vitamin D. So we need other sources to maintain our levels.

Apart from getting a supplement, here are the food sources of vitamin D:
🐟 Oily fish - salmon, mackerel, herring, etc.
🍳 Egg yolk
🍄 Mushrooms - grown in sunlight or UV light
🥩 Meat - red meat & liver
🧈 Fortified foods - cereals, margarines, yoghurts
🥛 Fortified drinks - plant-based milk

20/10/2023

Just a quick reminder to get some vitamin D today ☀️

In some regions, seasons influence the amount of UV light reaching our skins. For example, in most of Europe during winter (i.e. October to March), the sun is too low in the sky and we cannot make vitamin D.

Symptoms of low vitamin D include:
- Fatigue & tiredness
- Muscle cramps, pains & weakness
- Joint & bone pains
- Hair loss
- Weakened immune system
- Mood changes, irritability or anxiety
- Pale skin with dark circles

So it is recommended that we take a vitamin D supplement, in the form of D3, during the winter months. Taking 15 micrograms (μg) or 600 international units (iu) per day of vitamin D can help avoid deficiency.

14/10/2023

What’s in season … October 🍎🍇🍐🍆🥬🧅🥕🎃🥔🍠

Here are a few fruits and veg that are in season in October so you can save it for later when you are shopping!

There are many benefits to eating seasonal including (but not limited to) :
- Lower prices - when fruit & veg are in season, they are more abundant and less pricey
- Better for the environment - buying local means buying foods that have undergone less travel, processing, and packaging
- More flavour - fruit & veg that are in season are picked when fully ripe and taste the best

I have also added what an average portion of these fruit & veg looks like. It’s important to remember that portion sizes vary according to each individual as we all have individual needs that vary according to age, gender, size, physical activity, pregnancy, etc.

With that said, enjoy the fresh fruits & veg October has to offer!

What's your favourite October fruit or veg on this list? 🤔

11/10/2023

Ideas on how to enjoy Figs 💜💚

Here are just a few examples to inspire you to add more Figs to your meals👩‍🍳

Do you have a recipe with Figs that you just love to make?

I have to say that figs are one of my favourite fruits and I love adding them to a yoghurt bowl with some granola and other nuts and seeds !! 💜💜
[https://www.tiphandnutrition.com/foodfeatures/figs]

09/10/2023

Figs Food Feature highlights 💜💚

Did you know Figs are full of Fibre, Calcium and Vitamin K? 🤔

Find out more about the nutritional benefits of Figs on my website (link in bio).
[https://www.tiphandnutrition.com/foodfeatures/figs]

07/10/2023

Food Feature n17 - Figs 💜💚

Figs are in season 🤩 … so what do they really have to offer?

Check out my blog post to find out the benefits of Figs (link in bio)

‘Food Features’ is an opportunity to learn more about the nutritional qualities of seasonal & staple foods and explore the wonders different foods offer.

Photo credits to .
[https://www.tiphandnutrition.com/foodfeatures/figs]

05/09/2023

What’s in season … September 🍎🍇🍑🍐🍆🫑🥦🥕🥒🥬🍅

Here are a few fruits and veg that are in season in September so you can save it for later when you are shopping!

There are many benefits to eating seasonal including (but not limited to) :
- Lower prices - when fruit & veg are in season, they are more abundant and less pricey
- Better for the environment - buying local means buying foods that have undergone less travel, processing, and packaging
- More flavour - fruit & veg that are in season are picked when fully ripe and taste the best

I have also added what an average portion of these fruit & veg looks like. It’s important to remember that portion sizes vary according to each individual as we all have individual needs that vary according to age, gender, size, physical activity, pregnancy, etc.

With that said, enjoy the fresh fruits & veg September has to offer!

What's your favourite September fruit or veg on this list? 🤔

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