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!

Psyllium Husk: The Fiber Superhero

Psyllium Husk: Nature’s Digestive Ally

Psyllium husk, derived from the seeds of the Plantago ovata plant, is a natural dietary fiber with remarkable health benefits. It can improve your digestive health, help manage blood sugar levels, and even assist in weight management.

A Natural Solution for Digestive Woes

If you’ve ever struggled with constipation or diarrhea, this gentle fiber source can offer relief. It acts as a gentle broom for your digestive system, regulating bowel movements and absorbing excess water. Say goodbye to digestive discomfort!

Cholesterol Control Made Easy

This soluble fiber is also a champion when it comes to lowering cholesterol levels. Its soluble fiber binds to cholesterol in your digestive system, reducing absorption and promoting a healthier heart.

A Diabetes-Friendly Fiber

Recent studies reveal that it can help manage blood sugar levels, making it a valuable addition to the diet of those with diabetes. It can keep your glucose levels in check and contribute to your overall well-being.

A Weight Management Wonder

Feeling full for longer is a key factor in weight management, and psyllium husk can help you achieve just that. It curbs cravings and supports your journey to a healthier weight.

The Gut-Healthy Fiber

A thriving gut microbiome is vital for overall health, and psyllium husk can help you achieve it. Its positive impact on gut health ensures better digestion and nutrient absorption.

Incorporating Psyllium Husk into Your Diet

Adding psyllium husk to your diet is simple. Start with small amounts and gradually increase your intake to allow your body to adapt. Remember to drink plenty of water to prevent any digestive discomfort.

You can mix it with water, juice, or yogurt for an easy addition to your daily routine. Get creative and use it as a baking ingredient in various recipes.

Exploring Other Fiber Sources

While psyllium husk is a fantastic source of dietary fiber, there are other options to consider. Foods like oats, broccoli, apples, beans, and whole wheat bread are excellent choices to boost your fiber intake.

In conclusion, psyllium husk is a versatile and effective dietary fiber that can positively impact your health. Whether you’re seeking digestive relief, cholesterol control, blood sugar management, or weight loss support, this natural wonder can be your ally. Incorporate it into your diet, start slowly, and explore a world of other fiber-rich foods for a healthier you.

Nutrition for the New Year: Realistic Resolutions

As the countdown to the New Year begins, it’s time to start thinking about those resolutions that are sure to make us healthier and happier. One common area of focus is nutrition. While setting ambitious goals is great, it’s equally important to ensure they are realistic and attainable. In this blog post, we’ll discuss the importance of setting achievable nutritional resolutions for the upcoming year. We’ll also touch on how you can seek expert guidance and support from our dedicated team of dietitians!

The Pitfalls of Unrealistic Resolutions

The beginning of the year often brings a surge of enthusiasm for making significant changes in our lives. While setting high expectations is admirable, unrealistic resolutions can lead to frustration and disappointment. When it comes to nutrition, setting overly ambitious goals, like completely cutting out all your favourite snacks overnight or radically changing your eating habits, can be counterproductive.

Instead, consider these factors when establishing nutritional resolutions for the New Year:

Setting Attainable Nutritional Resolutions

Gradual Dietary Improvements: Instead of radically altering your diet, consider making gradual improvements. Start by incorporating more whole foods like fruits, vegetables, lean proteins, and whole grains into your meals. You can also start by exploring new, healthier recipes and find tasty alternatives that you genuinely enjoy.

Portion Control: Focus on portion sizes to avoid overeating. Smaller servings mean fewer calories, without giving up the foods you love.

Hydration: Sip more water and less sugary stuff. Keeping hydrated can be one of the best secrets to better health.

Balanced Meals: Aim for a colourful and diverse plate. Different food groups provide a variety of nutrients that your body needs.

Mindful Eating: Practice mindful eating by savouring your meals and paying attention to your body’s hunger and fullness cues. It’s the recipe for feeling full without overindulging.

Seek Expert Guidance and Support

It’s important to remember that you don’t have to embark on this journey alone. Professional guidance can greatly help you in achieving your nutritional goals. Our team of experienced dietitians is here to help. You can easily contact them through various social media platforms like WhatsApp, Facebook, and Instagram. Whether you have questions, need advice, or want a personalized meal plan, they are just a message away!

Our Dietitians Can Assist You With

Mouth-watering Meal Plans: At Colour My Plate, we offer a variety of delicious meal plans tailored to help you reach your health goals, in line with your preferences and needs. Our dietitians can assist you with recommending the most suitable plan for you and help you with your concerns and inquiries. Basically, you’ll be subscribing to meal plans that tickle your taste buds while hitting your health goals!

Nutritional Guidance: Receive expert advice on nutrition and making healthier food choices.

Accountability and Support: Our dietitians will provide the support and motivation you need to stay on track with your resolutions.

As you prepare to welcome the New Year, keep in mind that setting realistic nutritional resolutions is the key to success. Small, achievable changes in your eating habits can lead to significant improvements in your health and well-being. Remember that you don’t have to go through this journey alone. Our dietitians are here to provide the guidance and support you need, and you can easily contact them through various social media platforms. You can also book a free consultation with one of our expert dietitians to discuss your nutritional requirements. Together, let’s make the upcoming year a healthier and more fulfilling one!

Mastering Mindful Eating This Holiday Season

As the holiday season approaches, so do the delightful traditions of family gatherings, festive feasts, and mouthwatering treats. It’s a time of joy and indulgence, but it can also be a time when we lose track of our eating habits. Mindful eating during the holidays can help us savor the moments while still honoring our bodies.

The Essence of Mindful Eating

Mindful eating involves paying full attention to the eating experience, including the colors, textures, flavors, and aromas of the food. By being present during meals, we can foster a deeper connection with our bodies and make more conscious food choices.

The Benefits of Mindful Eating During the Holiday

Mindful Eating Tips for the Holiday


The holiday season is a time for celebration, but it’s also an opportunity to practice mindful eating and cultivate a deeper connection with our bodies and food. By savoring each bite, staying attuned to our body’s cues, and making conscious choices, we can experience the holidays in a more meaningful and health-conscious way. Let’s savor the moments, relish the flavors, and find balance in our holiday feasts, for mindful eating is a gift we can give to ourselves, year-round.

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.

Healthy Bumps: Postnatal Wellness

The birth of a child is a momentous occasion in a woman’s life, marking the beginning of a beautiful journey filled with love, joy, and new experiences. While the focus often tends to be on the baby’s health, it’s crucial not to overlook the well-being of the mother. Postnatal nutrition, the often-underestimated hero of the postpartum period, plays a pivotal role in ensuring that both mother and baby thrive during this significant phase of life.

In this blog post, we will delve into the importance of postnatal nutrition and explore the essential nutrients, vitamins, and minerals that are key to a new mother’s recovery after childbirth. 

Essential Nutrients: Nourishing Mother and Baby

The postpartum period, often referred to as the “fourth trimester,” is a time of immense change and adaptation for a new mother. Her body, having just undergone the extraordinary feat of childbirth, requires special attention and care. Postnatal nutrition is not merely about losing the baby weight; it’s about replenishing the body, healing, and providing the necessary nutrients to sustain her and her baby’s health.

Now, let’s explore the vital nutrients that will provide nourishment for both the mother and her precious baby throughout this crucial period:

Protein Power

Proteins are the building blocks of life, and their importance in postnatal nutrition cannot be overstated. They aid in tissue repair, support the immune system, and provide a source of energy. Incorporating lean meats, poultry, fish, beans, and dairy products into your diet can help you meet your protein needs.

Calcium for Bones, Teeth, and Baby

Calcium is essential for maintaining strong bones and teeth. During pregnancy and breastfeeding, a mother’s calcium needs increase to ensure her baby’s development. Dairy products, fortified plant-based milk, and leafy greens like kale and collard greens are excellent sources of calcium.

Iron for Energy

Childbirth can lead to blood loss, which can result in anemia if not addressed. Iron-rich foods such as red meat, poultry, beans, and fortified cereals can help replenish iron stores and combat fatigue.

Folic Acid for Recovery

Folic acid, also known as folate, is vital for tissue repair and cell regeneration. Foods like spinach, citrus fruits, and fortified cereals can provide the necessary dose of folic acid to aid in recovery.

Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties and are essential for brain development in infants. Fatty fish like salmon and trout, as well as flaxseeds and walnuts, are excellent sources.

Vitamins and Minerals

Don’t forget about vitamins and minerals like vitamin D, which supports bone health, and magnesium, which aids in muscle and nerve function. To harness the full power of these micronutrients, aim for a well-rounded diet brimming with fruits, vegetables, and whole grains. This colourful variety will keep your vitamin and mineral requirements on track and help you feel your best every day.

Hydration, the Unsung Hero

Amidst the spotlight on various nutrients, there’s one quiet hero that often goes unnoticed: water. It plays an indispensable role in postnatal nutrition. Staying hydrated is vital for milk production, ensuring that her little one gets the nourishment they need. It’s also a cornerstone of her overall well-being, aiding in digestion, maintaining body temperature, and helping with the body’s natural recovery processes. While individual hydration needs can vary, a general guideline for new moms is to aim for about 8-10 cups of water per day. So, remember to keep that water bottle within arm’s reach as you navigate the beautiful journey of motherhood.


In the whirlwind of welcoming a new life into the world, it’s easy to forget to take care of the person who brought that life into existence. Postnatal nutrition is not a luxury; it’s a necessity. It’s about nurturing yourself so you can nurture your baby.

So, Dear mothers, remember that your health intrinsically links to your baby’s well-being. Embrace postnatal nutrition as a form of self-love. As a way to ensure that you’re strong, healthy, and ready to embrace the beautiful chaos that is motherhood. By focusing on essential nutrients, vitamins, and minerals, you are not only promoting your recovery but also laying the foundation for a bright and healthy future for both you and your precious little one.

To get personalized guidance on your postnatal nutrition journey, consider reaching out to one of our experienced dietitians. They are here to offer expert advice and support tailored to your unique needs. Additionally, subscribing to our postnatal plan can be a game-changer for your overall well-being. It’s a roadmap to ensure you receive the right nutrients and healthiest meals. Thus, paving the way for a future that’s as bright and lively as you and your cherished little one deserves.

Fall Superfoods: Pumpkins, Sweet Potatoes, Apples

As the air turns crisp and leaves begin to don their vibrant autumn hues, it’s not just the landscapes that change. Our palates also shift to welcome the comforting flavors of fall. Three superstar ingredients take the stage during this time of year, offering not only delectable culinary experiences but also a host of nutritional benefits. Let’s explore the fall Superfoods favorites and discover why they are nature’s gift to our well-being.

Pumpkins: More Than Just Jack-O’-Lanterns

Pumpkins have long been associated with Halloween and spooky decorations, but they are much more than just decorative gourds. Rich in vitamins, minerals, and antioxidants, pumpkins are a nutritional powerhouse that deserves a place on your fall Superfoods menu.

Sweet Potatoes: A Sweet Treat for Your Health

Sweet potatoes, with their natural sweetness and versatility in the kitchen, are a beloved fall superfood packed with nutrients.

Apples: The Quintessential Fall Fruit

Apples are the quintessential fall fruit, and they’re not just for pies and cider. They come in a variety of flavors, textures, and colors, making them a versatile ingredient in both sweet and savory dishes.


Fall is a time of transition, and nature provides us with an array of seasonal superfoods to support our health and well-being. Pumpkins, sweet potatoes, and apples are not only delicious but also offer a wide range of nutritional benefits. So, head to your local farmers’ market, gather these seasonal superstars, and get ready to savor the flavors of fall while reaping the rewards of their health benefits.

Healthy Eating for National Diabetes Awareness Month

November is National Diabetes Awareness Month, a time to shine a spotlight on diabetes and the importance of healthy eating in managing and preventing this chronic condition. Diabetes is a metabolic disorder characterized by elevated blood sugar levels, often due to insulin resistance, where the body’s cells do not respond effectively to insulin. While genetics play a role in diabetes, lifestyle choices, including diet, are pivotal factors in its prevention and management. 

Understanding Diabetes

Insulin is a hormone produced by the pancreas that regulates blood sugar levels by facilitating the uptake of glucose into cells for energy. In people with insulin resistance, the body’s cells do not respond well to insulin, causing glucose to accumulate in the bloodstream. This condition can lead to prediabetes or type 2 diabetes if not managed properly. Healthy eating is a cornerstone in preventing and managing insulin resistance.

Hacks to Prevent Insulin Resistance


At Colour My Plate, we understand the significance of a healthy, anti-inflammatory diet, especially for those dealing with conditions like diabetes. That’s why we’ve crafted our diabetes plan, a meal plan that focuses on low glycemic and anti-inflammatory foods. This plan excludes wheat products, cow milk, potato, green peas, corn, and simple sugars known to cause sugar spikes. It’s our commitment to support you in your journey toward better health and well-being, and we invite you to explore this plan to experience the benefits of a diet that’s tailored to your specific needs. 

Cycle Fasting for Women “Fast like a girl”

As the world of health and wellness continually evolves, it’s essential to explore new approaches that align with our unique needs. One such approach gaining popularity is cycle fasting, a strategy that tailors fasting to women’s hormonal cycles. In this article, we delve into the science of fasting and women’s hormonal cycles; based on the book “Fast Like a girl” by Dr. Mindy Pelz, a well-known expert on women and fasting. 

Explore the Science of Fasting and Women’s Hormonal Cycles: Going Beyond Traditional Dieting

Traditional dieting often takes a one-size-fits-all approach, paying little attention to the intricate dance of hormones within a woman’s body. However, recent research has shed light on the profound impact of fasting and nutrient timing on women’s health, particularly when synchronized with their hormonal cycles.

The female body operates on a monthly rhythm driven by hormonal fluctuations. From the first day of menstruation to the onset of the next period, women experience four distinct phases: the power phase, the manifestation phase, the second power phase, and the nurture phase. Each phase brings unique changes in hormone levels, metabolism, and energy needs.

Synchronize Fasting with the Female Hormonal Cycle

Cycle fasting recognizes the importance of aligning fasting practices with these hormonal fluctuations. By doing so, women can optimize their energy levels, metabolism, and overall well-being throughout the month.


Breaking the Fast Thoughtfully

While breaking a fast may seem straightforward, it’s a critical aspect often overlooked. To fully leverage the benefits of your fasting efforts, your choice of the first post-fast meal is pivotal and should align with your specific fasting objectives.


In conclusion, “Fast Like a Girl” offers a transformative approach to fasting for women, aligning this powerful practice with the natural rhythms of their hormonal cycles. By embracing cycle fasting and understanding the four distinct phases of the female cycle, women can optimize their energy, metabolism, and overall well-being.

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