The Dietitian

The Dietitian đŸŒ±Personalised nutrition
đŸŒ±Using diet to help you balance your blood sugar and improve your weight.

24/11/2025

Before you stop your diabetes medication, watch this!

No matter what happened yesterday, today is a fresh opportunity to make nourishing choices, move your body, and take car...
24/11/2025

No matter what happened yesterday, today is a fresh opportunity to make nourishing choices, move your body, and take care of yourself.

Small, consistent steps lead to lasting wellness. So, keep showing up, one day at a time.

23/11/2025

Ep. 004: Two truths and one lie game - Nutrition version 😎

đŸ‘‰đŸœHow many did you get right?

Round 1

1) Eating late doesn’t automatically cause weight gain (Lie): but doing it consistently, especially with large meals, can contribute to weight gain, poor sleep, and acid reflux.

2) Eggs are a good source of protein (true) : they provide high-quality protein and essential nutrients.

3) You need fats to stay healthy (True): healthy fats support brain function, hormones, and vitamin absorption.

Round 2

1) Protein builds your muscles (True): your body uses protein to repair and grow muscle tissues.

2) Beans have no fibre (Lie): beans are actually rich in fibre and great for digestion.

3) Zobo drink is usually better than soft drinks (True): This is true if the zobo drink is unsweetened or lightly sweetened with natural sweeteners making it lower in sugar and calories. Zobo drink is also a good source of antioxidants. However, adding a lot of sugar turns it into a high-calorie drink similar to soft drinks.

Round 3

1) Eating lots of fruits is the best way to lose weight (Lie): fruit is healthy but still contains natural sugars. A balanced diet, not excess fruit alone, is essential for effective weight loss.

2) Fried plantain should be eaten in moderation (True): fried foods are high in calories and can increase trans fat intake, which raises your risk of heart disease.

3) Vegetables are rich in vitamins and minerals (True): they support overall health and disease prevention.

A Simple Guide to Plating Your Yam Pottage (Asaro) for Better Blood Sugar BalanceIf you usually serve a large portion of...
22/11/2025

A Simple Guide to Plating Your Yam Pottage (Asaro) for Better Blood Sugar Balance

If you usually serve a large portion of yam pottage alongside your protein (see photo A), here’s an easier, more balanced way to enjoy the same meal without the blood sugar spike.

What to do instead:

✅Reduce the portion of yam pottage

✅ Add plenty of vegetables

✅ Include healthy fats (like the (melon seed) egusi in the vegetable soup)

✅ Serve with fish in pepper sauce or any protein of your choice (see photo B )

🎯You can adjust the amount of yam pottage based on what helps you stay within your blood sugar target.

This combination lets you enjoy your favourite yam pottage while keeping your blood sugar steadier.

Give it a try and let us know how it goes!👌

Notes:

1) This tip also works beautifully for yam & beans pottage, plantain pottage, and sweet potato pottage.

2) These food photos are styled to look like the everyday meals you’d serve yourself at home, nothing too fancy or unrealistic. Just simple, delicious plates that feel familiar and affordable.

Hope you find them relatable.

7 Habits That Are Quietly Harming Your Health1. Inconsistent sleepWhen you don’t sleep enough or keep changing your slee...
21/11/2025

7 Habits That Are Quietly Harming Your Health

1. Inconsistent sleep

When you don’t sleep enough or keep changing your sleep schedule, your body struggles to recover. This can lower your energy, weaken your immunity, and make it harder to stay focused during the day.

2. Prolonged Sitting

Sitting for most of the day slows your circulation and metabolism. Over time, this can raise your risk of weight gain, heart issues, stiff joints, and back or neck pain.

3. Emotional eating

Eating to cope with stress, sadness, or boredom can confuse your body’s natural hunger signals. This often leads to overeating, unstable energy levels, and digestive discomfort.

4. Ongoing stress

When stress becomes a daily habit, it keeps your body in “alert mode.” This affects your hormones, sleep, appetite, and even your mood. It can also increase inflammation in the body.

Continued in the comment section below đŸ‘‡đŸœ

20/11/2025

Before you buy into herbs claiming to cure or reverse Type 1 diabetes, here’s what you need to know. Watch to learn more.

You can still enjoy yam while working on better blood sugar control.Yam is high in carbs, yes, but that doesn’t mean it’...
17/11/2025

You can still enjoy yam while working on better blood sugar control.

Yam is high in carbs, yes, but that doesn’t mean it’s off-limits. You can still enjoy it as part of a balanced meal that helps keep your blood sugar steady.

The main thing to watch is portion size. Big portions of yam mean a lot of carbs at once, which can push your blood sugar up. And adding sugar to yam? That shoots it up even more.

A simple fix is to go for smaller portions and pair your yam with foods that help slow down how fast sugar enters your bloodstream. Think fiber, protein, and healthy fats.

So next time you want yam, instead of having four big slices, try one or two smaller slices.

Enjoy it with a big serving of vegetable soup or garden egg sauce with your choice of protein. You can also pair it with scrambled eggs with mixed veggies.

You don’t have to give up your local foods, just balance them in a way that supports your health.

Give this portion swap a try and see how your blood sugar responds. You’ve got this.đŸ’ȘđŸœ

16/11/2025

Ep. 003: Are you a nutrition pro or just guessing? Let’s find out!😎

If you have a reliable source of electricity, batch-cooking your vegetables can make healthy eating much easier.Preparin...
16/11/2025

If you have a reliable source of electricity, batch-cooking your vegetables can make healthy eating much easier.

Preparing them ahead of time means you’ll always have ready-to-eat options on hand, helping you boost your fiber intake throughout the week.

Prep today, eat better all week!

1st đŸ“·: Cabbage, chicken and carrot stirfry

2nd đŸ“·: Spinach and okra mix

16/11/2025

If you notice any of these signs, don’t ignore them. It’s best to get a medical check-up so a your doctor can assess what’s going on.

DLAP 11 kicks off today!If you’re planning to join and still procrastinating, don’t miss this chance.It’s the last DLAP ...
15/11/2025

DLAP 11 kicks off today!

If you’re planning to join and still procrastinating, don’t miss this chance.

It’s the last DLAP session for the year 2025.

Register today - our daily wellness challenge can help you begin your journey to a healthier you.

See the poster for more details!


14/11/2025

Your story is bigger than diabetes!👌 Happy World Diabetes Day.

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Macclesfield
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