Ditch the Sodium: Tips to Cut Salt Intake

Greetings, health enthusiasts! Today, we’re diving into the world of flavour without the sodium overload. We all know that too much salt isn’t great for our health, but fear not – reducing your salt intake doesn’t mean sacrificing taste. In this blog post, we will explore some flavourful tips to cut salt intake in your diet.

Spice it Up:

If you believe that reducing salt means bidding farewell to flavour, think again! Spices and herbs such as garlic, cumin, coriander, and paprika can elevate the taste of your meals while allowing you to enjoy the health benefits of these culinary wonders.

Citrus Zing:

Citrus fruits are like little flavour bombs without the sodium baggage. Squeeze some lemon or lime onto your dishes for a burst of freshness and a healthy dose of vitamin C.

Ditch the Salt Shaker:

Out of sight, out of mind – or, in this case, out of reach. Placing the salt shaker at the back of your pantry, on a high shelf and away from your dining table makes it a bit less convenient to grab and can have a big impact on your daily salt intake.

Fresh is Best:

Opt for fresh, whole foods over processed ones. Fresh vegetables, fruits, and lean proteins not only taste better but are naturally lower in sodium. Say goodbye to overly salted, pre-packaged meals and embrace the goodness of homemade dishes.

Read Labels Like a Detective:

Keep an eye out for sneaky sodium sources on nutrition labels, such as monosodium glutamate (MSG) and sodium nitrate, which can lurk in processed foods. Choose low-sodium or no-salt-added versions when possible.

Mindful Cooking:

When cooking, try to use less salt than the recipe calls for. You can always add more later if needed. Over time, your taste buds will adjust to lower salt levels, and you’ll find yourself enjoying the natural flavours of your ingredients.

Hydrate, Hydrate, Hydrate:

Water is not only essential for overall health but can also help flush excess sodium out of your system. Staying hydrated is a simple yet effective way to reduce salt intake.


Reducing salt intake doesn’t mean bidding farewell to flavor and fun in the kitchen. By embracing the tips above to cut salt intake, you can embark on a culinary adventure that benefits both your taste buds and your health. At Colour My Plate, our commitment to your well-being goes beyond advice. We exclusively use fresh, whole unprocessed ingredients, ensuring that our meal plans are naturally low in salt. For personalized guidance and support, our dedicated dietitians are just a message away on WhatsApp and various social media platforms. Subscribe to our meal plans, and let us guide you towards a tasteful and healthful lifestyle!

The Power of Fiber

Greetings, health enthusiasts and foodies alike! Today, let’s embark on a delicious journey into the world of dietary fiber and  unlock the secrets that define the power of fiber and its pivotal role in maintaining a healthy lifestyle.

Dietary Fiber Sources:

Dietary fiber is categorized into soluble and insoluble varieties. These fibers play distinctive roles, collectively contributing positively towards your health and well-being. Soluble fiber aids in cholesterol modulation and blood sugar regulation. Foods such as oats, beans, lentils, citrus fruits, and apples are exemplary sources of soluble fiber. On the other hand, insoluble fiber, recognized for its resilience in water, adds bulk to the stool, facilitating an efficient digestive process. Notable sources of insoluble fiber include whole grains, vegetables (especially broccoli, carrots, and cauliflower), nuts, and seeds.

The Benefits of Fiber:

Digestive Delight: Acting like a natural cleaner for your digestive system, fiber helps with promoting regular bowel movements, preventing slow digestion.

Heart Health: Soluble fiber helps lower bad cholesterol levels, reducing the risk of heart disease.

Blood Sugar Stabilizer: For those on the blood sugar rollercoaster, fiber is the steady hand that keeps things in check. It slows the absorption of sugar, preventing sudden spikes and crashes.

Weight Management: Feeling snacky? Fiber-rich foods are your go-to. They keep you feeling full longer, preventing overindulgence and supporting weight management goals.

Fiber-Rich Feast:

Now, the million-dollar question: How do we infuse our daily meals with fiber? Fear not! We’ve got some mouthwatering suggestions to turn your plate into a fiber-rich masterpiece:

Breakfast: Kickstart your day with a fiber-packed bowl of oatmeal topped with berries and nuts. Another suggestion is whole grain toast with avocado or nut butter for a hearty morning treat.

Lunchtime: Opt for a colourful salad with a variety of veggies, beans, and a sprinkle of seeds and swap refined grains for quinoa or brown rice in your favourite lunchtime dishes.

Snacks: Munch on fresh fruit with a handful of nuts for a satisfying snack. You can also make your own trail mix with dried fruits, nuts, and whole grain cereals.

Dinner: Choose whole grain pasta or brown rice as a base for your favourite pasta or stir-fry dishes. Another example would be loading up your pizza with veggies, and choose a whole grain crust for a fiber boost.

In conclusion, the power of fiber extends beyond being merely a dietary element; it’s a lifestyle superhero that keeps our bodies running smoothly. With a little creativity and a commitment to a fiber-rich diet, you can transform your meals into a celebration of health and vitality. For personalized nutritional guidance and to embark on a journey towards a healthier lifestyle, feel free to reach out to our dedicated team of dietitians. Connect with us on WhatsApp and other social media platforms to explore tailored advice, and consider subscribing to our varied meal plans for a comprehensive approach to well-balanced nutrition. Here’s to your health and well-being!

Building Strong Bones

In the hustle of our daily lives, we often overlook the critical role that nutrition plays in maintaining strong and sturdy bones. Just like a well-constructed building requires a solid foundation, our bodies need the right mix of nutrients. Let’s take a fun and informative journey into the realm of nutrition and bone health. Exploring the connection between what we eat and the strength of our bones.

The Calcium-Bone Connection

When it comes to bone health, calcium is the undisputed star of the show as it occupies a pivotal role in bone formation. To ensure your bones get their daily dose of calcium, consider incorporating dairy products into your diet. If you’re lactose intolerant or following a plant-based lifestyle, leafy greens such as kale and broccoli, as well as fortified plant milks, are excellent non-dairy sources of calcium.

Vitamin D: The Sunshine Vitamin

While calcium is the primary builder, vitamin D has the role of ensuring that calcium is absorbed efficiently. Think of vitamin D as the sunlight that helps your bones soak up the calcium they need. Spend some time outdoors, bask in the sunlight, and let your bones revel in the vitamin D goodness.

Fatty fish like salmon and mackerel, egg yolks, and fortified foods are great dietary sources of vitamin D. If you’re not getting enough from your diet, a vitamin D supplement might be beneficial, especially during those gloomy winter months.

Phosphorus: The Silent Bone Supporter

Often overshadowed by calcium, phosphorus quietly plays a crucial role in bone health. It works hand-in-hand with calcium to form a sturdy bone matrix. Foods rich in phosphorus include poultry, nuts, seeds, and whole grains. 


Magnesium aids in the absorption and metabolism of calcium, making it essential for the bone-building process. Adding foods like nuts, seeds, and whole grains into your meals ensures your bones get the nutritional support they deserve.

Maintaining strong and healthy bones is not just about avoiding fractures – it’s about building a resilient foundation that supports an active and vibrant life. By paying attention to the nutrients above, you’re ensuring that your body remains a fortress against the wear and tear of time. 

To embark on a journey towards a healthier lifestyle, feel free to reach out to our dedicated team of dietitians. Connect with us on WhatsApp and other social media platforms for a comprehensive approach to well-balanced nutrition. Here’s to your health and well-being!

Nutrition Myths Debunked: Separating Fact from Fiction

Nutrition is complex and often misunderstood, with many myths and misconceptions making it hard to separate fact from fiction. In this blog post, we’re going to discuss the most common nutrition myths and set the record straight with evidence-based information. So, grab a healthy snack and let’s dive in!

Myth 1: Carbs are the Enemy

One of the most persistent myths in the nutrition world is that carbohydrates are the enemy when it comes to weight management. While it’s true that excess calories from any source can lead to weight gain, carbohydrates themselves are not inherently associated with weight gain. Quite the opposite, carbohydrates play a vital role as a primary source of energy for the body.

The key to managing your weight is not to eliminate carbs completely but to choose complex carbohydrates like whole grains, fruits, and vegetables while moderating your intake of simple sugars. Balanced carb consumption, combined with a well-rounded diet, is one of the important keys to maintaining a healthy weight.

Myth 2: All Fats Are Bad

Another common myth is that all fats are unhealthy and should be avoided at all costs. In reality, fats are a vital component of a balanced diet. It’s essential to differentiate between healthy fats (unsaturated fats like those found in avocados, nuts, and olive oil) and unhealthy fats (saturated and trans fats found in fried foods and processed snacks).

Healthy fats play a crucial role in maintaining good health. They support brain function, hormone production, and the absorption of fat-soluble vitamins. So, don’t fear fats; embrace the good ones.

Myth 3: Eating Late at Night Leads to Weight Gain

The idea that eating late at night is a guaranteed way to gain extra kilos is a persistent myth. What really matters is your total daily caloric intake and the quality of the food you consume, rather than the timing of your meals.

If you’re genuinely hungry at night, it’s perfectly fine to have a small, balanced snack. However, late-night over-eating on unhealthy, high-calorie foods can contribute to weight gain due to excess calories consumed. In conclusion, it’s essential to practice moderation and make mindful choices, regardless of the time of day.

Myth 4: Skipping Meals is a Quick Way to Lose Weight

Skipping meals might seem like a shortcut to weight loss, but it can have the opposite effect. When you skip meals, your metabolism can slow down, and your body may start to store more fat as a survival mechanism.

It’s best to focus on eating regular, balanced meals and snacks throughout the day to keep your metabolism running efficiently. By nourishing your body with a consistent source of energy, you’ll be more likely to achieve your weight management goals.

Myth 5: Detox Diets Cleanse Your Body

Detox diets and cleanses promise to rid your body of toxins and promote better health. However, there is limited scientific evidence to support these claims. The human body is well-equipped with its own detoxification system, primarily involving the liver and kidneys.

Rather than resorting to extreme detox regimens, focus on a balanced diet rich in fruits, vegetables, and fiber, which naturally supports your body’s detox processes. Hydration, exercise, and a consistent, healthy diet are the best ways to maintain your body’s natural detoxification capabilities.


Nutrition myths can be confusing and overwhelming, but separating fact from fiction is essential for making informed dietary choices. Remember, a balanced diet that includes a variety of foods is the foundation of good nutrition. To ensure your nutritional choices are evidence-based, consider reaching out to our dedicated team of dietitians through WhatsApp and social media platforms to assist you on your journey towards better health. At Colour My Plate, we offer a variety of meal plans tailored to help you reach your health goals in line with your preferences and needs. Subscribing to our meal plans not only simplifies your dietary choices but also ensures that you’re on the right track towards meeting your wellness goals. Just know that with the right knowledge and a sensible approach to eating, you can achieve your health goals while enjoying delicious and satisfying meals.

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