Danielle Marie Dietitian

🌱 If you have a healthy diet and still experience bloating, abdominal pain, fatigue, or altered bowels you may have an underlying condition that needs to be addressed.

🌱 Some typical healthy foods like beans, vegetables and fruit can actually make symptoms worse. That’s why it’s best to go through evidence based nutrition interventions with a Dietitian NOT a self proclaimed gut health expert 🫠

🌱 That’s not to say these healthy foods have caused the condition or symptoms but while we are having these symptoms we may need to be very specific with the foods we consume.

✨ If you feel like this is you, please send me a DM to arrange an appointment ✨

✨ Save this list to help focus on your next nutrition goals ✨

Often in practice I see people wanting to change everything at once and completely overall both nutriton and fitness.

Most of the time this doesn’t work and is not sustainable. 🙅‍♀️

Instead, try focusing on 3 main goals for a month, learn how to seamlessly work them into your routine and lifestyle then the following month you will be ready for the next 3 and can continuously and sustainability build 👏

🤩 REMINDER! Vegetables don’t have to be boring! Follow along for recipes to make vegetables DELICIOUS every time 🤩

✨ One of my favourite ways to boost vegetable intake is through delicious vegetable packed soups 🥦🌽🌶️🍠🍅

What’s your favourite soup? Comment below 👇

Mine is kale and white bean but classic pumpkin is a close second 🎃

🍉 If I had to pick my top 3 nutrition tips to start someone off it would be be these 🍉

Dont overwhelm yourself if you are new to focusing on nutrition. Start will achievable changes that will actually make a big impact like these ones.

Too many times I have seen clients be overly restrictive with things that don’t matter, for example cutting out all carbs but then bingeing or treating themselves to refined carbs.

Instead focus on wholefood minimally processed carbs daily to reap their benefits and consume refined carbs occasionally. Might not be shiny or sexy but it’s what works 👏

🍉 So excited to open up some spots for one on one nutrition support. Head to my website through my bio to enquire or apply 🍉

🍉 PSA: protein isn’t just for growing muscles, it’s essential for your immune system and bone health too so make sure you’re consuming enough daily.

Ideally we should be consuming a minimum of 1g or protein per kg of body weight, for my clients, I like to aim a little higher around 1.2g per kg or higher again for any performance goals.

If you feel rundown all the time, you may want to have a closer look at how much protein you’re consuming and make sure you’re meeting requirements.

If you need further guidance I offer dietary analyses as part of my initial consultation and meal plan package which will show you how much protein you’re currently consuming and how to reach your target. DM me for more info 🍉

⭐️ My top 10 nutrition goals, nail these to improve energy levels, gut health, longevity, and feel 1000% better ⭐️

So often (especially on social media) nutrition can get over complicated, having to take 20 different supplements, cutting out foods or food groups, fasting, restrictive diets when this isn’t at all necessary. Focus on nailing the basics first and see how you feel ⭐️

✨ Struggle for healthy plant based snack options? Swipe to reveal some of my favourites as a Dietitian ✨

🌝 Just because a certain way of eating worked for one person to achieve their goal doesn’t make them qualified to give nutrition advice and suggest this one approach for EVERYONE. This is why we have evidence based research that is able to show repeatable results 👏

✨ If cauliflower can be anything, so can you ✨

🍓 3 ways fruit is not ‘just like eating candy’ 🍭

1. Fruit contains fibre which is beneficial for gut health, maintaining cholesterol levels, regulating blood sugar levels and keeping us full. Candy has zero fibre.

2. Most fruits with the skin on (where appropriate) are low glycemic index meaning they cause a gentle rise and fall in blood sugar levels. Candy is high glycemic index and will cause blood sugar levels to spike and drop sharply.

3. Fruit contains antioxidants which can reduce overall inflammation and reduce risk of chronic disease and certain cancers. Candy has no antioxidants unless artificially added.

🍉 5 ways optimising your nutrition can improve your life, Swipe 👉

Nutrition can literally transform how you are feeling day to day and allow you to live your life to the fullest. Follow along for nutrition tips that will have you feeling your best 🍉

👋 Hello and welcome to Plant Based Performance by Danielle Marie 🍉

🥥 Stay tuned for plant based nutrition tips, recipes, product reviews and recommendations all with the mission to help you improve your energy levels, overall health, exercise performance, and cognition 🧠💪

🥑 Follow the link in my bio for access to the Plant Protein Masterclass ✨

🫐 How much colour is on your plate? 🌈

🫐🌶️☕️ Antioxidant rich foods have been shown to reduce free radical damage, inflammation and reduce risk of diabetes, high blood pressure, high cholesterol, stroke and certain cancers.
Do you include these foods multiple times per day? 🌱

🫘 Tip of the day 🫘

🍊Do you get regular blood tests? 🩸

🌱 A vegan diet does not need to be expensive! 🌱

✨ Recipe inspo for your Friday night dinner - Thai tofu salad ready in 15 minutes!

Ingredients:
Firm tofu cubed fried and tossed in salt and pepper
Vermicelli noodles
Shredded lettuce
Cherry tomatoes
Cucumber
Coriander
Mint
Crushed peanuts
Dressing:
Soy sauce
Minced ginger
Minced garlic
Sliced red chilli
Lime juice

🤔 Does this sound like you? Make sure you have a plant based protein source at every meal - even try combining 2 or 3 within the meal to make sure you’re getting enough 💫

🥑 Do you have plant based omega 3 in your daily diet? 🥜

🌱 If you’re looking for a place to start to improve your nutrition, aim for balanced meals. No need to over complicate it l, simply having consistent balanced meals can make a huge difference to how you feel 👏

🩸 Iron deficiency can lead to some serious health complications if left untreated or if it continually reoccurs. Remember to get checked every 6 months on a plant based diet and get a copy of your results. Some of the time GPs will not look at the trend or not look at how close you are to being deficient.
I see a lot of patients for iron deficiency both plant based and not, particularly women. Many who have reoccurring deficiency. In this situation I recommend supplementing accordingly with the correct type, dose and frequency 🩸

🍄 Mushrooms may give a great ‘meaty’ texture to meals but remember they contain minimal protein. Try adding brown lentils or TVP to mushroom meals to increase protein 🍄

🌱 There is no need to fear soy. The only studies showing harmful effects are in extremely high doses in animal studies. The overwhelming majority of studies show a beneficial impact 🌱

🥑 One of the many benefits of a plant based diet 🥑

🥬 Quick balanced dinner in less than 20 minutes 👏

Ingredients:
TVP
Minced garlic
Minced ginger
Chillies
Soy sauce
Vermicelli noodles
Lettuce leaves
Lime
Cucumber

🌱 A few of the outcomes I help clients achieve 🌱