Priya Tew, Dietitian Uk

SNACKING TIPS
Seriously snacks donРђЎt have to be complicated but it is a good idea to keep them balanced.
­ЪЉЅ­ЪЈ╝Eating fruit is obviously a good thing, we all know that but having too much ­ЪЇЈ ­ЪЇі ­ЪЇѕ ­ЪЇЅ ­ЪЇЄ by itself can have an impact on your blood sugars affecting your mood, energy and satiety.
... ­ЪЉЅ­ЪЈ╝Instead balance it out by eating with protein or a #wholegrain. This slows down the rate of digestion so the natural fruit sugar is absorbed over a longer period of time. You stay fuller for longer too.
­ЪЉЅ­ЪЈ╝Here I have dried mango (because itРђЎs my fav fruit), Brazil nuts and dark chocolate. ItРђЎs a snack that keeps me chewing a while, gives me a sweet mid afternoon pick me up and the chocolate hit satisfies me.
РГљ№ИЈOther great snack combos are nut butter with fruit, banana on wholegrain toast and hummus with veggies.
РГљ№ИЈHit me up with your fav snacks. IРђЎm always after inspiration.
#snacks #snackideas #snacktips #dietitianuk #nutritiontips #priyatew #brazilnuts #nutritioninfluencer #dietitiansofinstagram #plantbasedfood #snackfood #howtoeat #bloodsugar #satiety #balancedeating #mangolover #dietitianapproved #dietitianeats #wholegrains #darkchocolate
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WOMENS HEALTH LIVE
Today I had the pleasure of speaking on a panel with @rootedliving_ _ @nikstamatic and @niomismart about #vegannutrition at the first #womenshealthlive event. What an amazing bunch of people and vibe in the room. Some fabulous questions and a great chance to share important nutritional messages.
РГљ№ИЈWe covered the key nutrients to be mindful of when reducing your meat, fish and dairy. Including iodine, vit D, calcium, B12 and protein. ... РГљ№ИЈB12 deficiency. РГљ№ИЈ Tips on transitioning to a more #plantbaseddiet : plan ahead, transition over slowly, stock up your cupboard, collect and try our recipes. РГљ№ИЈ The health benefits but also the possible issues with it being too restrictive for some people and the risk of #disorderedeating РГљ№ИЈYou do not have to go vegan to get health benefits. Eating more plants will benefit everyone! РГљ№ИЈSustainability - Eat in season when you can, keep food waste down. РГљ№ИЈPlant based milks : check for calcium (at the least) iodine, B11 and Vit D (at the best!). Not all suitable for infants and children initially.
Thankyou for your kind messages and tags. Please keep them coming and if you have any more questions with DM me or comment below.
Huge thanks to @hearstlive and the team for putting this all on!
#plantbased #eatmoreplants #whlive #plantbasedfood #iodine #veganism #nutritioninfluencer #dietitiansofinstagram #dietitian #dietitianuk #priyatew #plantbasedfood #micronutrients #womenshealth #presenter #panellist
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WHAT ABOUT VIT B12?
B12 (aka Cobalamin) is a lesser talked about nutrient but with the rise in #plantbased eating itРђЎs one we need to talk about more. Why? Vitamin B12 is found in animal products. There are a few non-animal foods but not many.
ItРђЎs Role:
... ­ЪЉЅ­ЪЈ╝ Needed for nerve tissue health, brain function, the production of red blood cells. ­ЪЉЅ­ЪЈ╝ A role in metabolism, energy release, folic acid absorption and fatty acid synthesis.
Deficiency could lead to... ­ЪЉЅ­ЪЈ╝ Depression, confusion, memory problems and fatigue. ­ЪЉЅ­ЪЈ╝ Neurological problems with numbness, tingling in the hands/feet and a loss of balance. ­ЪЉЅ­ЪЈ╝ A risk of permanent nerve and brain damage. ­ЪЉЅ­ЪЈ╝ Anaemia. Symptoms include fatigue, shortness of breath, sore mouth, pale skin, weight loss. ­ЪЉЅ­ЪЈ╝ Infants may show facial tremors, reflex problems, feeding issues and growth impairment.
Plantbased foods with B12? РГљ№ИЈYeast extract and nutritional yeast. РГљ№ИЈFortified breakfast cereals and plant based milk (check the label).
Should I take a supplement? ­ЪЉЇ­ЪЈ╝ If you donРђЎt have meat, fish and dairy in your diet regularly then yes. Chat to a #dietitian or #registerednutritionist if you are not sure. You can buy an oral supplement OTC, a nasal spray or talk to your GP about injections.
#vitb12 #vitaminb12 #whatdietitiansdo #vegandiets #vegannutrition #priyatew #dietitianuk #plantbasedeating #plantbasednutrition #plantbaseddiets #sustainableeating #veganfood #nutritionisascience #ignutritionist #igdietitian #socialinfluencer #nutritontips #dietitianuk #dietitiansofinstagram #socialmediainfluencer #b12
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VEGGIE DHAL
A standard mid week meal for us is a #dhal because itРђЎs just so simple, itРђЎs #plantbased and a great #vegan option too. ItРђЎs also a meal that I can pack veggies into and my kids adore it. We serve with rice or naan, sometimes a little of both ­ЪЉЇ. РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И ЈРГљ№ИЈ ­ЪЉЅ­ЪЈ╝ Saute 1 onion in 1tsp oil. ­ЪЉЅ­ЪЈ╝ Add 1 tsp cumin, coriander, turmeric and ginger. Stir to release the aromas. ... ­ЪЉЅ­ЪЈ╝ Add 1/2 cup lentils per person and cover with water. Bring to the boil, simmer. ­ЪЉЅ­ЪЈ╝ Grate a pile of veggies. We like carrot and courgette. Then when the water has absorbed a little add in the veggies. ­ЪЉЅ­ЪЈ╝Grate in some coconut block. About 50g. ­ЪЉЅ­ЪЈ╝ Stir and leave to simmer for 15 mins and it should be ready. ­ЪЉЅ­ЪЈ╝ Add seasoning and chilli to taste. I tend to add spicy chutney on the side. РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И ЈРГљ№ИЈРГљ№ИЈРГљ№ИЈ #veganmeals #plantbaseddiet #plantbasedfood #eatmoreplants #dietitiansofinstagram #trustadietitian #mealideas #familyfood #familyfoodtribe #familymeals #familymealideas #priyatew #dhalrecipe #lentils #lentilcurry #midweekmeals #igrecipes #healthyrecipes #socialmediainfluencer #whatifeedmykids
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WHO DO YOU TRUST?
So you may have seen the headlines today about UK bloggers and social media #influencers... РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И ЈРГљ№ИЈ ­ЪЉЅ­ЪЈ╝Researchers at the Uni of Glasgow studied the blogs of influencers who have a weight management blog. ... ­ЪЉЅ­ЪЈ╝This was people who have >80,000 followers (Wowsers). ­ЪЉЅ­ЪЈ╝The blogs were looked at for their #evidencedbased claims, checking for disclaimers and analysing the recipes against @publichealthengland criteria. ­ЪЉЅ­ЪЈ╝Only 1 in 9 passed the test. Showing 90% are giving out untrustworthy advice. РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И ЈРГљ№ИЈ So here are my top tips: 1. Check for a persons qualifications. Do they have at the very least a nutrition degree? Ideally a dietitian or registered nutritionist. 2. Is their information backed up with evidence? 3. Does their advice make sense and stay away from fad diets? There is no easy fix people. #weightloss #healthblogger #socialmediainfluencer #socialmedia #authenticity #evidencebasedpractice #nutritionexperts #dietitian #dietitiansofinstagram #dietitianapproved #ignutrition #registerednutritionist #healthblog #nutritionblog #priyatew #trustworthy #whototrust
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Do you check out the qualifications of the people who you take advice from on social media? I'd suggest you do...
https://www.independent.co.uk/Рђд/social- media-weight-loss-diРђд

Carbs, portions and a spring recipe - https://mailchi.mp/Рђд/eat-well-for-less- recipes-and-cake-127Рђд

WILL I BE ABLE TO STOP EATING?
This is a very real fear for many with #disorderedeating and #eatingdisorders and for those who have been on numerous #diets. Once you stop restricting yourself and start to eat the foods you love it can open the floodgates. You want more and more of those foods. Questions like Рђюwill it stop?РђЮ Рђюam I out of control?РђЮ are common.
РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И Ј... Here is a conversation from a client which illustrates this well. РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И Ј РђюI am struggling a little though as I feel like IРђЎm almost binge eating - i had a piece of cake everyday at the weekend - Sunday I actually had 2 pieces. Monday, mum and I were out for lunch and I fancied a burger so had it, but ate it so quickly. And then before I went to tennis we stopped for a cuppa and I had a scone with cream and jam. So great in many ways but I almost feel out of control. Last night I had dinner at my brotherРђЎs and I finished my plate way before everyone else, so again just felt greedy and piggy and like I could eat and eat and eat. Are these feelings of just wanting to eat normal?? And should I just continue to let myself have whatever and know my body will eventually regulate itself out and calm down, or should I be careful about it??РђЮ РГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№ИЈРГљ№И ЈРГљ№ИЈ
Now in reality this is not a binge but it totally can feel scary and like you are no longer in control. When food has been something you have controlled for some time itРђЎs a huge transition to start letting go of this. ­ЪЉЅ­ЪЈ╝These feelings are totally normal and I think actually positive as it shows that the body is responding by shouting РђюHooray feed me all the cake!РђЮ ­Ъјѓ ItРђЎs had a long time of restricting and itРђЎs not sure when you may restrict again. Therefore itРђЎs a normal survival instinct that it wants you to eat and stock up for the next time. In reality we all get bored and slightly sick of too much cake so you wonРђЎt eat it in excess forever. It will settle down when it knows you wonРђЎt deprive it of nutrition again. So go with it. Eat what you feel you want to have but try and be present with it.
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BUILD YOUR TRIBE.
ItРђЎs been a year of turbulence for many of us, one thing that has kept me strong is my tribe. Having a group of women and family around that I can confide in, be authentic with and who will give me the true answers. People you can trust, who inspire you, who push you to greater things.
Did you know that women especially deal with stress better with a tribe of people around them?
... We all go through sh*t, itРђЎs part of life. What is key is how you deal with it. Having a team to help you keep your head held high and who hold you up from behind the scenes makes a huge difference.
IРђЎm totally blessed to have a tribe of womenРђЎs health professionals who I can call on for work based help but also they are such a supportive, caring bunch. This weekend I get to hang with some of them bringing me deep joy.
So if you donРђЎt have a tribe IРђЎd recommend you start to form one. Think of people you really trust, who support you in a positive way and who you can share the low parts of life with but also have fun with. We had bubbles and dancing ­ЪЉЇ.
#buildatribe #mytribe #womanhood #womantribe #womanshealth #womanswellness #supporteachother #burrelleducated #beauthentic #authenticity #wof2019 #womenonfire2019 #womenonfleek #priyatew #stress #whenlifegetstough #friendship #outout #girlsnightout #myhappycapture
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The misconception of sugar. An in depth look at carbohydrates, portion sizes and fibre. https://www.dietitianuk.co.uk/Рђд/26/the- misconception-of-suРђд/

STOP FOOD WASTE DAY
­ЪўГ1.3 billion tonnes of food is wasted per year in the world. ThatРђЎs 33% of all food produced globally. ­ЪўГ20% of all meat produced is wasted. ­ЪўГ45% of fruit and veggies plus root crops are wasted each year, globally.
... Top tips to reduce #foodwaste: ­ЪЉЇ­ЪЈ╝ Meal plan and only buy what you need. ­ЪЉЇ­ЪЈ╝ Have a #leftovers day where you put all the leftovers out and make a meal from them. Toppings for jacket potatoes, pizza or just eat a random meal! ­ЪЉЇ­ЪЈ╝ Freeze leftover food for another time. ­ЪЉЇ­ЪЈ╝ Only cook what you need for your family unit. Use something like a @spoonit #carbspoon for portions. ­ЪЉЇ­ЪЈ╝ Check all dates on your food and plan what to eat first. ­ЪЉЇ­ЪЈ╝Get a chicken and feed the leftovers to them ­Ъўѓ
#stopfoodwasteday #stopfoodwaste #zerowastefood #reducefoodwaste #environment #loveyourplanet #fightfoodwaste #dontwastefood #wastenot #wastenotwantnot #mealplanning #dietitiansofinstagram #dietitiansofig #igdietitians #priyatew #foodwastewarriors #dietitianuk
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WEIGHT & HEALTH RISKS
РГљ№ИЈ There is a general thought that being obese or overweight means your body is unhealthy. Now whilst there is a correlation between risks of certain disease and obesity itРђЎs not necessarily as simple as A = B.
­ЪЎЈ Our health is influenced by so many factors other than weight. Genetics, diet, activity levels, smoking, pollution levels, stress, natural light, medication etc...
... ­ЪЉї Someone who is underweight or overweight or a normal weight can all have health issues. They could be linked to their weight or they may not.
­ЪЉЇ So instead of being so caught up on weight how about we focus on overall lifestyle. What can you change about your day to day life that will affect your long term health?
­ЪЉЅ­ЪЈ╝Stopping smoking ­ЪЉЅ­ЪЈ╝Eating more fruit and veg ­ЪЉЅ­ЪЈ╝Taking a daily walk outside ­ЪЉЅ­ЪЈ╝Building in relaxation time ­ЪЉЅ­ЪЈ╝Screen detox ­ЪЉЅ­ЪЈ╝Breathing/Mindfulness
#nondiet #culturalchange #obesity #weight #healthbenefits #healthyhabits #sizeisnoteverything #restrictionisnottheanswer edrecovery #intuitiveeating #eatingdisorderrecovery #eatingintuitively #intuitiveeatingjourney #obesityawareness #bodysize #dietitianuk #nodiets #healthbehavior #behaviouralchange #lookafteryou #holistichealth #weightstigma
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CHOCOLATE OVERLOAD?
Was it chocolate overload or chocolate avoidance in your house this weekend?
As a mum of 3 children I know the dilemmas. Do you let them have it all at once and get it out the way? Or do you ration it and keep it out of sight? Parenting is hard!
... Restriction can make you want a food more. ­ЪЉЅ­ЪЈ╝Overt Restriction = they can see it but cannot have it. This tends to cause battles and makes the food into something desired. ­ЪЉЅ­ЪЈ╝Covert Restriction = the food is allowed but isnРђЎt on show, therefore it isnРђЎt such a battle.
My stance this year was to let my 8 and 5 yr old children choose how much chocolate they wanted to have but to portion out a sensible amount for the toddler. Then we wrapped it up and put it out of sight for another day. My kids will probably ask for some chocolate daily until it is gone or until they get bored with it. ThatРђЎs all ok, its a great chance to talk about moderation and balance plus how much their bodies can manage/their bodies say they should have.
Love to hear your approach. #raisingintuitiveeaters #intuitiveeating #eatingintuitively #easterchocolate #moderation #balanceddiet #restrictionisnottheanswer #norestrictions #balancediet #feedingchildren #feedingkids #dietitianuk #priyatew #raisingkids #parentingtips #parentinghacks #nutritionadvice #mumof3 #parentinglife #toddlerlife #chocolateface
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WEAN LIKE A PRO:As mum to 3 and a dietitian, weaning is something I love. ItРђЎs always been such a lot of fun and I still love feeding my kids different combos, learning from them about their appetites, likes and dislikes and playing with food!┬аSo finally IРђЎm bringing out my weaning workshop.┬аTop tips on when to wean, how to wean and what to wean on.┬аBut more than that... the science behind weaning and a look at intuitive eating for weaning.┬аAnd recipes, because everyone always loves recipes.┬а Plus tea and snacks to keep us all going.
VENUE may move dependant on numbers.┬а

Had to share. I loved watching this in the early days of my nutrition training. What a legend.

Eating for a healthy gut - pre/probiotics. Read on for top foods to eat and an overview on why eating for your gut health is so important. https://www.dietitianuk.co.uk/Рђд/14/eati ng-for-a-healthy-gut/

Many of us can go through times where feeling full feels wrong and feeling satisfied feels like youРђЎre overeating. Diet culture teaches us to eat less, to restrict the foods that bring satisfaction and to leave yourself wanting more.
However.... when you are not satisfied you crave something more. It can lead to problem eating habits such as cravings, inability to sleep, overeating, binges, chewing and spitting.
We are designed to enjoy food. Designed to be satisfied. ItРђЎs p...art of how we were made to be.
Instead of avoiding satisfaction, try giving yourself permission to feel satisfied. This can lead to you feeling more in control of your eating and more in tune with your body.
One way I do this is to allow myself something sweet at the end of my meal. I know this helps my palate feel the meal is complete. It could be a dessert, a square of dark chocolate or yogurt. ThatРђЎs how I work. The key is to connect into how your body works.
#satisfaction #dietculture #intuitiveeating #nondiet #priyatew #dietitianuk #dietsdontwork #disorderedeating #eatingdisorders #edrecovery #permissiontoeat #eatwhatsatisfiesyou #eatintuitively #eatingdisorderrecovery
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Mediterranean Eating.
IРђЎve been in Spain this week enjoying some gorgeous food.
The Mediterranean diet is less of a diet and more of a lifestyle. It is an #evidencedbased way of eating that has been shown to help reduce the health risks of heart disease, certain cancers and type 2 diabetes. It has been shown to lower LDL #cholesterollevels, improve brain function, eyesight and slow down cognitive decline. It could help in conditions such as AlzheimerРђЎs and ParkinsonРђЎs disea...se as well as boosting #fertility levels. All in all itРђЎs pretty compelling.
­ЪЉЅ­ЪЈ╝So what is it?
РГљ№ИЈ Plenty of #plantfoods at each meal. Grains, vegetables, and fruits are eaten - high in vitamins, minerals, energy, antioxidants, and fibre promotes optimal health and weight control. The majority of grains are #wholegrains (wholewheat, oats, rice, rye, barley, quinoa, couscous)
РГљ№ИЈHealthy fats are embraced: Olives/olive oil is the principal fat. Olives are eaten whole, used in cooking, and used for flavour. Plus avocados ­ЪЦЉ, nuts and seeds.
РГљ№ИЈPulses, beans, legumes are used all the time. These whole foods provide protein, and soluble fibre.
РГљ№ИЈHerbs and spices are used a lot. Smoked paprika, saffron, to lemons and limes. This can reduce the need for added salt and provides a boost of antioxidants in the diet.
РГљ№ИЈCheese and yogurt are eaten often which may be important for bone and heart health.
РГљ№ИЈFish and shellfish are important protein sources and eaten a lot. Omega-3РђЊrich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp. Yum.
РГљ№ИЈMeat is eaten in small portions and is usually lean.
РГљ№ИЈSweets are consumed in small amounts and are not a daily occurance.
РГљ№ИЈWine is consumed often but in moderation and usually with a meal.
РГљ№ИЈModeration is key. The dietary pattern includes a balanced approach to enjoying foods in sensible portions.
РГљ№ИЈDaily physical activity is important.
РГљ№ИЈMeals are an occasion and enjoyed with others.
#nourishyourself #mediterraneaneating #meddiet #priyatew #dietitianuk #paella #paellalovers #mediterraneandiet #seafoodlove #healthyeating #eatforhealth #reducehealthrisks #heartdisease #type2diabetes #eatforfertility
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Priya is extremely knowledgeable and professional. She helped me to control my IBS through my diet, which has been mazing. Priya followed up with me and was brilliant during a Skype consultation recently too. I absolutely trust her advice and have recommended her to lots of my friends.

My go to for up to date and accessible articles and resources to share with families attending our family cookery programmes.

Lots of useful information.

I swear by your Fat free sugar free flapjacks too.

Im a member of a running club called Southampton Running Sisters. If we ever do a club race I always make loads and hand them out at the end..



Delicious!

Excellent website and blog. IРђЎve recommended this website to people with children and/or with dietary problems. I regularly make some of the recipes or have adapted them to suit.

Priya is extremely knowledgeable and professional. She helped me to control my IBS through my diet, which has been mazing. Priya followed up with me and was brilliant during a Skype consultation recently too. I absolutely trust her advice and have recommended her to lots of my friends.

My go to for up to date and accessible articles and resources to share with families attending our family cookery programmes.

Lots of useful information.

I swear by your Fat free sugar free flapjacks too.

Im a member of a running club called Southampton Running Sisters. If we ever do a club race I always make loads and hand them out at the end..



Delicious!

Excellent website and blog. IРђЎve recommended this website to people with children and/or with dietary problems. I regularly make some of the recipes or have adapted them to suit.