Savina Rego | Dietitian @thesavvydietitian Instagram Photos & Videos & Stories

Savina Rego | Dietitian @thesavvydietitian

Busting nutrition myths Helping you create healthy habits, not restrictions Experienced in diabetes management #prioritiseveggies Perth
Who does not follow me back on Instagram? https://www.facebook.com/thesavvydietitian/




@thesavvydietitian ⠀
Serving size vs portion size is a recurring theme on my page! I often find people don’t often understand the difference.
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I often see portion size and serving size thrown around interchangeably and it can get pretty confusing for the general public.
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A serving is a standardised amount of food. It may be used to quantify recommended amounts like ‘serve size’ amounts stated in the Australian dietary guidelines. It can also represents quantities set by food manufacturers on nutrition information panels on food products. Since the serving size listed on the nutrition information panel is determine by the food manufacturer there is variability amongst products. Especially if a smaller serve means the product looks ‘better’
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A portion size is the amount a person chooses to eat. This could depend on the individual and their energy requirements. An individuals energy (calorie/kilojoule) requirements are dependent on factors such as age, gender, activity status, as well as their current state of health. A portion may be more or less than a serve. ⠀ ⠀
Many foods that come as a single portion actually contain multiple servings as determined by the food manufacturer. The nutrition information panel on packaged foods,  will tell you the number of servings the food provides.
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Above are some examples of single portion drinks that provide more than one serve! It is rare that single portion foods are consumed in the servings recommended. Have you ever only had half a bottle of juice?
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If we use the fruit juice as an example. The Australian dietary guidelines recommends a serving size of 125 mL of fruit juice (no added sugar) occasionally (whole fruit comes first always!) whereas the food manufacturers serving size recommendation is 250 mL but they are placing 400 mL in a single serve bottle.

⠀ Serving size vs portion size is a recurring theme on my page! I ofte...

@thesavvydietitian The main difference between the above options is the level of food processing. Food processing in this instance impacts the nutritional quality of ‘strawberries’
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The strawberries in their natural state are minimally processed and make a delicious nutrient rich fibre rich sweet snack. They will keep you full and satisfied for a relatively small calorie load for a large volume.
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The jam whilst it still provides 40% strawberries, provides more added sugar. You can check this by looking at the ingredients list. Sugar is listed first, followed by strawberries. In my opinion Jam isn’t the best topping for your piece of toast in the morning! It is probably more acceptable for desserts like cakes or at a high tea on scones with >3 teaspoons of sugar per tablespoon.
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The roll up is advertised as being made with ‘real fruit’ however Maltodextrin aka hydrolysed corn syrup or glucose syrup is the first ingredient. Maltodextrin has a very high GI, therefore it is absorbed very quickly.  It does contain fruit - concentrated fruit purée (24%) but only 1% of it is strawberry. Hence ‘strawberry flavour’ is used on the package rather than ‘contains strawberries’.
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The roll up provides very little nutritionally and really should be considered as an occasional ‘treat’ personally i can think of far better treats but that’s me and everyone is different. With close to 6 teaspoons of sugar per roll up (a measly 17.5g) it provides double what is recommended in terms of added sugar for children! ⠀
When it comes to items you purchase regularly, always read the nutrition information panel and ingredients list to make an informed decision for yourself and your needs.

The main difference between the above options is the level of food pro...

@thesavvydietitian The World Health Organization (WHO) splits sugar into 2 categories: free sugars and intrinsic sugars.
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Intrinsic sugars are sugars found naturally in fruit and vegetables and provide valuable nutrients.
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Free sugars refer to all added sugars, plus the sugars naturally present in honey, syrups (agave, rice malt and maple) and fruit juice.

fruit juice is regularly marketed as containing ‘no added sugar’ which isn’t incorrect... BUT it does still contain free sugar. (Which is what we are left with once the fibre from the fruit is removed).
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The ‘no added sugar or refined sugar free’ claim usually means:
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No refined or white sugar has been added. Or
none of the sugars listed in the FSANZ (Food Standards Australia and New Zealand) definition of sugar have been added. It does not mean there is no sugar naturally occurring in the product (as with fruit juice), or that other forms of sugar, such as honey or rice malt syrup haven’t been added.
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Our pancreas does not discriminate between the sugar naturally found in juice and any that may be added!
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The World Health Organisation recommends that we limit our intake of added sugar to 6 teaspoons for adults and 3 teaspoons for children per day. Of course there will be days where we have more than what is recommended and that’s ok!! Its more about sticking to these recommendations MOST days rather than never exceeding these recommendations!
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Don’t rely on marketing claims, always read the nutrition information panel and ingredients list to make an informed decision for yourself and your needs.
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In 2011-12, Australians consumed an average of 60 grams of free sugars per day (~14-15 teaspoons of white sugar). So before you start cutting out food groups, start with keeping your intake of free sugar to 6 teaspoons or less per day!
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Please note - I am well aware fruit juice and cola aren’t 100% comparable, I know cola provides caffeine and isn’t ‘natural’. However I am only referring to the ‘sugar’ content of both products which is comparable, since they are both classified as free sugars.

The World Health Organization (WHO) splits sugar into 2 categories: fr...

@thesavvydietitian Cinnamon scrolls using the 2 ingredient dough recipe I featured last week 🥰. They are delicious and far easier than your regular cinnamon scroll recipe!
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INGREDIENTS 
1 cup @yoproau plain yoghurt (the yoghurt has to be a no fat variety. YoPRO adds lactase to their yoghurts, you’ll notice this on the ingredients list - making it easier to digest for people who have a lactose intolerance - remember everyone’s level of tolerance is different)
1 cup regular or gluten free self-rising flour and extra for dusting onto the surface/hands
1/2 cup brown sugar (more or less as per preference)*
2 tablespoons ground cinnamon (more or less as per preference) 
2 tablespoons butter, melted (optional)

Icing glaze 
1/3 cup icing sugar, sifted* 
1 tablespoon hot water (more or less depending on consistency)
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*You can use a sugar alternative such as Erythritol, stevia etc
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METHOD 
1)Preheat oven to 180°C.  Line a tray with baking paper
2)In a large bowl combine the self rising flour and YoPRO yoghurt in a bowl until a dough starts to form (the dough will be crumbly)
3)Turn the dough onto a lightly floured surface and knead until dough forms into a ball.
4)Roll the dough out, mine was about 30cm or 12 inches in length 
5) In a small bowl mix the brown sugar and cinnamon together. Brush the dough with melted butter (optional) and then sprinkle the sugar and cinnamon mixture over the top. Don’t skimp on this (it melts onto the baking tray)! 6)Roll your dough up tightly and cut into ~3 cm pieces 
7)Place cut pieces onto the lined baking tray and bake for 15-20 minutes or until golden brown. Allow to cool slightly 
8)To make the glaze mix the icing sugar with hot water (do this slowly) until your desired consistency is reached. Then drizzle over buns. Store in an air tight container.
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Recipe makes 10 buns
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Tag a cinnamon scroll lover to share this recipe and tag @thesavvydietitian in your creation 🥰

Cinnamon scrolls using the 2 ingredient dough recipe I featured last w...

@thesavvydietitian ⠀
Anyone else a fan of fish and chips on a Friday? ⠀
Swipe right for the previous comparison ➡️
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LEFT (Pub style/take-away option)
2 medium fillets (white fish, coated & deep fried) 
200 Regular chips (since a large KFC chips is 243g, I’ve been KIND here seeing as the chips take up 75% of the plate 😂)
Tartar sauce ~ 2 tablespoons
I didn’t count the salad or dressing (could have counted the dressing but i didn’t really know what it was 🤷🏻‍♀️)
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RIGHT 
160g crumbed blue spot emperor (white fish) 
40g store bought birds eye oven baked chips (Deli seasoned chips) 
Chickpea beetroot and feta salad with a balsamic glaze (@stickybalsamic )
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The option on the left is supersized but a very normal portion available at most restaurants/pubs/bars/takeaway joints. A classic example of portion distortion!
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The option on the right is a homemade version. It follows a more balanced approach. Not everything on the plate is home made and that’s ok 👌🏼
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The serving size of chips is pretty sad, I know but I wanted to show you how it compares to the recommended serving size of chips according to the Australian dietary guidelines which is 60g (10-12 chips).
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You don’t have to eat perfectly all the time BUT I believe it is important to understand how you can make better choices/options at home.
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My belief around food is - sure eat WHATEVER you like, BUT this doesn’t mean you can’t still be informed around the choices you make for YOUR lifestyle.
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Can you make the dining out option better? Of course you can, reduce (not remove) the portion of chips and opt for grilled/pan fried or lightly battered. Do you always have to? Absolutely not! Not everything we eat has to be nutritious, food is ALSO about enjoyment!
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Do what works for you 🙃 Happy Friday ❤️

⠀ Anyone else a fan of fish and chips on a Friday? ⠀ Swipe right for t...

@thesavvydietitian Whilst it is absolutely A ok 👌🏼 to enjoy a slice of banana bread at your favourite cafe with friends occasionally, if you are making it a regular grab and go ‘snack’ on the way to your sedentary desk job with a coffee in tote..... it could possibly be something you consider prior to jumping on the next popular diet trend.
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The recommended daily energy intake for the “average” adult (one that is defined as exercising most day for at least 30 mins without any chronic medical conditions) is  8,700 kJ (~2000 calories). This value varies according to an individuals age, height, sex and level of physical activity.
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Fast food outlets in Australia are required to place the kilojoule (calorie) content on their menu boards!
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But calories/kilojoule counting isn’t necessary and bad for our health....so why is this happening? This is because AWARENESS is important. ⠀ ⠀
The banana bread and medium chai latte on the left provides almost 50% of the recommended daily energy intake for an “average” adult. Mind boggling right? To think this is often just a snack rather than a meal. ⠀
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The options on the right are just a combination of food items (some more nutritious (like @yoproau) than others) that I’ve put together to show the volume difference for the same energy (calorie load). Swipe right for a break down.

Whilst it is absolutely A ok 👌🏼 to enjoy a slice of banana bread at yo...

@thesavvydietitian HEALTH FOOD AISLE FAIL🚫
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Shocking how two products can be extremely similar BUT marketed completely differently!
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50 g BERRY FRUGOS
Found in the health food aisle ➩ Marketing on the pack:

HEALTH FOOD AISLE FAIL🚫 ⠀ Shocking how two products can be extremely s...

@thesavvydietitian ⠀
“Isn’t gnocchi high in carbs?” Gnocchi is a carbohydrate, a potato flour dumpling to be exact, that tastes like a cross between pasta and mashed potato and YES it can absolutely fit in a healthy balanced diet, in the right portion!
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What I often see when people have gnocchi, or any pasta for that matter, is that they have it without any add-ins! What I mean is that people often just add in a stir in sauce and call it a day.
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Gnocchi is the PERFECT vessel for all types of seasonal vegetables! Using vegetables as an add-in helps bulk out the meal and makes for a far more filling option!
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How did I create my dish here? I used store bought gnocchi (look at the ingredients to pick the best option) I cooked them as per the packet instructions. You know when they are ready when they float to the top! I then added them to a pan with @cooladerra_farm EVOO and cooked them until crispy on the outside. Now for my ad-ins, I went with roasted broccoli, red capsicum, eggplant and red onion. I finished it off with a tomato based sauce and stirred in a small bag of baby spinach!
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Most store bought packets provide ‘4 serves’... as per the company...now I’m sure they want you to think this portion should serve 4 BUT it really should provide at least 6 serves for a more reasonable carbohydrate portion. 
Remember those ad-ins will bulk up the dish so you will be full and satisfied...I promise! Add a protein of choice and your set ✔️
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How do you #prioritiseveggies ?

⠀ “Isn’t gnocchi high in carbs?” Gnocchi is a carbohydrate, a potato f...

@thesavvydietitian ⠀ ⠀
FROZEN GRAPE BITES
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What you need:
- Seedless Grapes
- Dip of choice: yoghurt, chocolate, caramel sauce whatever you want!!!
- Optional: crushed nuts or sprinkles
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Method: dip grapes into yoghurt/chocolate etc then roll in sprinkle of choice and freeze ❄️
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OR ⠀
Simply enjoy them frozen! They are delicious on their own - sorta like a frozen icy pole. They also work really well in drinks as ‘flavoured ice cubes’
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Grapes are pretty easy to eat mindlessly...1 bunch..2 bunches....which is FINE for the average person however if you have a chronic metabolic condition like diabetes or pre diabetes and find yourself snacking on larger amounts...freezing them will help slow down your intake. Keeping your portion more appropriate for better glycemic control ⠀
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A delicious snack or an after dinner sweet!

Grapes are also low FODMAP 🙃

⠀ ⠀ FROZEN GRAPE BITES ⠀ What you need: - Seedless Grapes - Dip of cho...

@thesavvydietitian ⠀ ⠀
LEFT
6 Bliss Balls (1 serving)
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VS
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RIGHT
250g Strawberries 
1 mini banana muffin (35g)
1/2 cup popcorn + 1 serve smarties
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Neither option is good or bad, I am simply highlighting that the VOLUME of the two options is dramatically different for basically the same energy density (calories).
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I often hear “calorie counting isn’t necessary” and it isn’t....BUT what people can’t seem to understand or accept is that it ISN’T about calorie counting...it is about calorie AWARENESS .
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‘Calorie’ isn’t the big bad C word 😂 it is JUST a unit of measure. Try not be soo offended.
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Remember ‘calories’ are a pretty important unit of measure and they aren’t just a measure exclusively used for weight reduction... 😬 they are also extremely useful for people needing to gain weight 🙃

⠀ ⠀ LEFT 6 Bliss Balls (1 serving) ⠀ VS ⠀ RIGHT 250g Strawberries 1 m...

@thesavvydietitian ⠀
Amazing what a difference prioritising non-starchy vegetables can make, right?
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Prioritise non-starchy veg by aiming for at least half of your plate to include non-starchy veggies!!
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It doesn’t have to be a boring salad!! You can roast, stir fry, steam etc. You can even make salads interesting by preparing the veggies differently - spiralised, julienne etc. hey mix different texture together - baked and fresh. There are no rules!! Look into how a favourite cuisine prepares veggies and utilise those recipes! What I’m trying to say is......it doesn’t have to be BORING!
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Why should we prioritise veggies, especially non-starchy vegetables? They provide very little energy (calories) whilst providing important vitamins, minerals and nutrients, including hunger-busting fibre. ⠀ ⠀ ⠀
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By aiming to include at least half a plate of veggies to your main meal, you automatically reduce the portion size of your meal without decreasing the volume you consume. Adding veggies to your recipe is another way to help bulk up your meal without significantly impacting the energy density (calories).
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Before eliminating carbs or getting on the next crash diet, meal plan or meal delivery service (all things that spoon feed you rather than educate you). Take note on whether you are actually prioritising vegetables and consider forming that habit as a priority first 🙃
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This is regular pasta carbonara, no modifications apart from adding a few mushrooms to the dish (I wasn’t very traditional and added cream rather than egg yolks 🤭) - same recipe but one plate prioritises vegetables and the other doesn’t.

⠀ Amazing what a difference prioritising non-starchy vegetables can ma...

@thesavvydietitian ⠀
These 2 Ingredient bagels (which apparently originates from weight watchers!) are simply made with self rising flour and fat free yoghurt! You can make a pizza base using this same recipe 🍕
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If you are skeptical at first...I don’t blame you. However I promise you these bagels are light, soft and chewy with a slight tangy taste (sorta like sourdough bread IMO)
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INGREDIENTS 
1 cup @yoproau plain yoghurt (it is super important that you use the right yoghurt - it has to be fat free yoghurt like this...otherwise the dough just remains sticky and doesn’t form properly) 
1 cup regular or gluten free self-rising flour (white or wholemeal) and extra for dusting onto the surface/hands
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TOPPINGS 
Egg, beaten (optional)
Seasoning of choice (sesame seeds and/or poppy seeds or everything but the bagel, bagel seasoning blend from Trader Joe's
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METHOD 
1)Preheat oven to 180°C.  Line a tray with baking paper
2)In a large bowl combine the self rising flour and YoPRO yoghurt in a bowl until a dough starts to form (the dough will be crumbly)
3)Turn the dough onto a lightly floured surface and knead until dough forms. Divide dough into 4 equal parts. 
4)Roll out the dough to form a ‘ rope’ and pinch the ends together to make a circle. You will have 4 bagels.
5)Brush the bagels with egg (optional) and and sprinkle with your preferred seasoning.
6)Bake for 15-20 minutes
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Tag a bagel lover 🥯 to share this recipe and tag @thesavvydietitian in your creation 🥰

⠀ These 2 Ingredient bagels (which apparently originates from weight w...