Step into Nutrition

🥞 Healthy Banana Pancakes 🥞

✅ High Protein Breakfast or Snack that even the kids will love

- 2 Bananas, mashed
- 1 cup blended oats
- 2 scoops Whey Protein
- 1/4 cup chia seeds
- 1 tsp baking powder
- 2 tablespoons Sugar Free maple syrup
- 2 eggs

🍓 Serve with your favourite berries and some Greek yoghurt or enjoy by themselves!

➡️ stepintonutrition.com

🥞 Healthy Banana Pancakes 🥞 ✅ High Protein Breakfast or Snack that even the kids will love - 2 Bananas, mashed - 1 cup blended oats - 1/4 cup chia seeds - 1 tsp baking powder - 2 tablespoons Sugar Free maple syrup - 2 eggs - 2 Scoops Whey Protein 🍓 Serve with your favourite berries and some Greek yoghurt or enjoy by themselves! ➡️ stepintonutrition.com #pancakes #kidsapproved #highprotein #healthylifestyle #eatingright #livelighter #foodasfuel #weightlossjourney #weightmanagement #healthcoach #nutritionadvisor #stepintonutrition

🍜 Japanese inspired Rice Noodle Soup 🍜

✅ Quick easy and High in Protein ✅

Ingredients
- 220g Rice Noodles
- 100g Tofu (or chicken)
- 1/2 an Onion
- 50g sliced mushrooms
- Chinese Brocolli / Bokchoy
- 125g Edamame
- *4-6 Garlic Cloves
- 1tsp Fresh Ginger
- *Chilli or Sambal
- 4 Cups Vegetable or Chicken Stock
- 2 tbsp Soy sauce
- 2 tbsp Mirin
- Sweet soy sauce & spring onions to serve

Heat pot, throw in onions, mushrooms, stems of Chinese broccoli, garlic, ginger & chilli.
Sauté for 5 mins or until slightly browned.
Add stock, soy sauce & mirin.
Simmer for 10 minutes.
Add Rice Noodles leave for 5 minutes.
Divide into 2 bowls, top with 70g edamame each bowl, fresh chilli or sambal, coriander and a drizzle of sweet soy, spring onions and Enjoy!

** Use as much garlic & chilli as desired**

➡️ stepintonutrition.com

🍃Weight loss Pro Tips 🍃

Don’t over think it!!

Start Where You Are and Do What You Can!

Stay hydrated, eat mainly whole foods regularly, minimize sugar and highly processed foods and move your body daily!!

➡️ stepintonutrition.com

✨ Diet Trends ✨

8️⃣0️⃣/ 2️⃣0️⃣ Rule
While encouraging balance it also has the potential to develop the “cheat meal” mindset. A 7 day meal plan based around this trend, 17 out of 21 meals you eat each week should tick all the nutritional boxes, while the remaining 4 can be “unhealthy”.

⏰ Intermittent Fasting ⏰

Intermittent fasting promotes improved body composition, lowers disease risk, and can improve brain function.
The aim of intermittent fasting whether it’s 16:8, 5:2 or a 36 hour fast is to create a CALORIE DEFICIT.
A few of the negatives associated with intermittent fasting are that it can be hard to stick with long-term, may affect your social life and could lead to counterproductive binge eating.

🩸 Eat Right for Your Type 🩸

The theory behind this diet is that blood type is closely tied to our ability to digest certain types of foods, so that the proper diet will improve digestion, help maintain ideal body weight, increase energy levels, and prevent disease, including cancer and cardiovascular disease. HOWEVER a 2013 study found no studies demonstrating benefit from a blood type diet.

➡️ Stepintonutrition.com

🙌 Portion control simplified 🙌

👉🏼 People tend to eat almost all of what they serve themselves, therefore controlling your portion sizes can prevent overeating!

👉🏼 Calorie counting can be frustrating and impractical and doesn’t fit into most people’s busy lives.

👉🏼 By using your hand as a method of measure it ensures you are eating portions relative to your body size.

👉🏼 A food scale & measuring cups are the most accurate way to measure portions, but they’re not always practical.

👋 Use the palm of your hand as a portion control guide giving you an easy way to judge what a reasonable serving is, without the BS of weighing everything 👏

💫 By increasing your awareness of serving sizes and having a guide to manage portion sizes, we can eat ALL foods in a healthy balanced way 💫

👏 Healthy eating doesn’t mean it has to be boring 👏

🌿Whole / healthy foods taste amazing when prepared with the right flavours and seasonings that enhance their natural flavours🌿

I’m not saying any of the foods listed on this post are “bad” and you can’t ever have them again.

💫 However making those small mindful changes are what helped me lose 10kg 💫

👍🏽 Like and follow for more 🤍

‼️ DID YOU KNOW ‼️

⚠️ Experts predict that by 2025, 3 in 4 Australian adults will either be overweight or living with obesity ⚠️

Obesity is more common in older age groups – 16% of adults aged 18–24 were obese, compared with 41% of adults aged 65–74.

The main factors influencing overweight and obesity are poor diet and inadequate physical activity.

⭐️ By simply increasing your physical activity and eating a balanced diet you can improve your overall health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities ⭐️

Click these links to find solutions to improve your health and wellness 🤍

https://linktr.ee/stepintonutrition

https://livelighter.com.au/

httprs://dietitiansaustralia.org.au/