Your DIET and Your Health

*YOU KNOW THAT MEAL YOU'VE BEEN LOOKING FORWARD TO ALL WEEK?*

The one you finally get to sit down and enjoy.

Maybe it’s a family meal or at an occasion.
Maybe it’s your favourite local dish.
Maybe it’s something you simply don't get to eat often.

And then, just as you take the first bite, that little voice starts:

“Should I really be eating this?”
“How many calories are in this?”
“Is this healthy enough?”

Nutrition is important. We should pay attention to what we eat, particularly when managing conditions such as diabetes, hypertension, high cholesterol or weight concerns.

But healthy eating should not mean being anxious about every meal.

The goal is not to eat everything you enjoy without limits. Neither is it to fear foods you enjoy.

It is learning how to make informed choices, appropriate portions and sensible combinations—while still allowing food to be enjoyable.

So, if you're attending a gathering this weekend, you don't have to avoid the food completely.

Choose wisely. Eat mindfully. Know your limits. And enjoy your meal without guilt. 🌿

Because good nutrition should support your health and be realistic enough to fit into your actual life.

🌿 *Diet Sphere Clinic — Nourish to Flourish*

*Stay nourished, stay well!* *Enjoy your weekend*🌹💚
— Dietitian BLESSING
Your No.1 Food Doctor

🌙 *HUNGRY AT NIGHT?*
*YOU DON'T HAVE TO PANIC.*

Not every night-time craving needs a “NO!”

Late-night eating isn't automatically “bad.”
Sometimes you're genuinely hungry.
Maybe dinner was earlier than usual.
Maybe your work shift ran late.
Maybe your day was simply hectic.
Instead of reaching automatically for biscuits, pastries, sweets or sugary drinks, you can choose small, nourishing snack.

*Here are 5 SMART NIGHT-TIME SNACKS OPTIONS TO CONSIDER WHEN HUNGER STRIKES AT NIGHT 🌙*

1️⃣ Plain yoghurt + a small portion of fruit and seeds like Chia seeds, sesame seeds, etc
This is a simple combination of protein + carbohydrate + fibre and good fats.

2️⃣ Boiled egg + cucumber 🥒 + avocado 🥑
Protein-rich, good oil and relatively filling without being a large meal.

3️⃣ Small banana (1-2 fingers) or/and garden eggs/cucumber + a few groundnuts.
This is a practical option when you need something quick.

4️⃣ Small portion of rolled oats prepared with milk
Useful when you need something more substantial—but keep the portion appropriate to your needs.

5️⃣ Apple/orange + a small handful of seeds or/and groundnuts.

Fruit paired with a source of protein/fat can make a more satisfying snack than fruit juice or sweets alone. (Note: Mind your fruit portion if you are diabetic).

And remember:
The goal isn't to fear food after 8pm.
The bigger picture matters:

*WHAT you eat + HOW MUCH you eat + HOW OFTEN + YOUR OVERALL DIET + YOUR HEALTH NEEDS.*

*And if you regularly find yourself extremely hungry every night, don't just keep fighting the hunger.*

*Let's find out why.*

🌿 *Diet Sphere Clinic*
*— Nourish to Flourish*
*Dietitian BLESSING*
*Your No.1 Food Doctor*

Do have a restful night sleep 😴💤

*WHAT ARE YOU ADDING TO YOUR TEA, COFFEE OR CEREAL THIS MORNING?*

*HONEY 🍯 OR SUGAR ◻️◻️◻️ ?*

*WHICH ONE IS BETTER OR HEALTHIER?*.

Let's talk about it this morning

Many people replace sugar with honey thinking it’s automatically “healthy” but is that really true?

First, the truth:
Both honey and table sugar are forms of added sugar and should be consumed in moderation.

But here’s where they differ:
*HONEY*
Honey contains:
• Small amounts of antioxidants.
• Trace vitamins and minerals.
• Natural compounds with antibacterial properties.

Some studies suggest raw honey may help soothe coughs and provide slightly more nutrients than regular sugar.

However Honey is still high in calories and sugar.
1 tablespoon of honey contains about:
➡️ 64 calories
➡️ 17g of sugar

*TABLE SUGAR*
Table sugar on the other hand is highly processed and contains:
• No vitamins
• No minerals
• No antioxidants

Excess intake is linked to:
⚠️ Weight gain.
⚠️ Tooth decay.
⚠️ Increased risk of type 2 diabetes and
⚠️ Heart disease.

So, which is healthier?
✅ Honey may be the slightly better option because it contains beneficial compounds and has a lower glycemic index than sugar.

BUT “Healthier” does NOT mean unlimited.
Too much honey can still spike your blood sugar and contribute to excess calorie intake.

*Best advice:*
• Reduce overall added sugar intake.
• Use honey in moderation
• Don’t assume “natural” always means it can be consumed as you like.

According to the World Health Organization (WHO), added sugars should make up less than 10% of your daily calorie intake.

Your body will thank you for cutting back on BOTH.

* *
* (The World 🌎🌍)Naturally.*

Welcome to another awesome new week

🌿 *BEFORE YOU START ANOTHER "DIETING" THIS WEEK, READ THIS.*👇👇

It’s Monday again—and perhaps you’ve already told yourself:

❌ “This week, I won’t eat carbs.”
❌ “I’m cutting out rice completely.”
❌ “I’ll survive on fruits and vegetables.”
❌ “I’m starting a very strict diet today.”

But here’s something important:

You don’t need another extreme diet. You need a better eating pattern.

A healthy diet should be something you can maintain—not something you struggle through for two weeks before returning to your old habits.

Instead of asking:

“What food should I completely stop eating?”

Start asking:

🌿 What should I eat more of?
🌿 What portions are appropriate for me?
🌿 How can I make my usual Nigerian meals healthier?
🌿 How can I structure my meals better?
🌿 What changes can I realistically maintain?

Your health is not built by one perfect meal.

It is built by the choices you make consistently, meal after meal, week after week.

This week, don’t aim for perfection.
Aim for progress. 🌿

Have a beautiful and healthy week ahead. ❤️

*Dietitian BLESSING*, RDN. M.Sc
*Your No.1 Food Doctor*

*Diet Sphere Clinic*
*Evidence-Based Medical Nutrition Therapy*

🌱 *SESAME SEEDS: A SMALL SEED WITH A BIG CALCIUM BOOST!* 🦴
When we think about calcium, milk and dairy products often come to mind. But did you know that sesame seeds are also a good source of calcium? 🌱
These tiny seeds may be small, but they are packed with important nutrients, including calcium, healthy fats, protein, magnesium and other minerals.
🦴 Why is calcium important?
Calcium plays an essential role in maintaining strong bones and teeth. It is also involved in normal muscle and nerve function.

🌱 *How can you enjoy sesame seeds?*
You can easily add sesame seeds to your meals by:
✨ Sprinkling them over salads and vegetables
🥣 Adding them to oats, cereal or yoghurt
🍞 Including them in homemade baked items or snacks
🍲 Using them in soups and sauces
🥜 Enjoying tahini (sesame seed paste) as part of your meals. Grind into paste and add to your meals like pap, cereal, soups and even swallow.
🍿You can snack on it. I personally do this one with groundnuts and the taste ehn...is deliciously satisfying.😋

⚠️ A little nutrition tip
Although sesame seeds contain calcium, the amount your body absorbs can be affected by factors such as the way the seeds are prepared and other components naturally present in plant foods. Sesame seeds should therefore be part of a varied diet rather than your only source of calcium.

For strong bones, combine calcium-rich foods with adequate vitamin D (early morning sunlight from 6:30-8:30am or late in the evening from 5pm), protein and regular weight-bearing physical activity. ☀️🏃🏾‍♀️

💡 *Don't underestimate the small things! A sprinkle of sesame seeds can add flavour, crunch and valuable nutrients to your meals.*

*Eat smart. Nourish well. Flourish!*💚

Send a DM to place your orders.

*— Diet Sphere Clinic*
*Dietitian BLESSING | *Your No.1 Food Doctor* 🥗🩺