Healthy Snacks For Kids and Teens going back to school…
The kids are back to school. Now the headaches is what to feed them each day. Having 3 kids I know how challenging feeding them Healthy Snacks can be! ?Your child is going to need nutrients for brain power and the additional exercise they may not have been availing of for the last few months. ? Don’t fall for the high-fat, nutrient-poor snacks that are lining our supermarket shelves. Here is a list of a few healthy snacks with a twist: Healthy Snacks for all the family ? Peel a banana and dip it in yogurt. Roll in crushed pecans and freeze? Spread celery sticks with peanut butter or cream cheese. Top with raisins. Stuff a whole-grain pita pocket with cream cheese and apple slices. Add a dash of cinnamon. Take 2 oat cakes top with Greek yoghurt add some raspberries and enjoy. Put cubes of cheddar cheese and grapes on pretzel sticks. Spread peanut or almond butter on apple slices.? Take semi skimmed milk, frozen strawberries or raspberries or blueberries add some oats and seeds blend for thirty seconds for a delicious smoothie. Use wholemeal thins to make tasty sandwiches fill with colourful salad and home cooked meats like gammon, chicken or prawns, egg, houmous…??? Sprinkle grated cheese over a wholemeal tortilla; fold in half and microwave for twenty seconds. Top with homemade avocado guacamole, cucumber, peppers, tomato salsa.?️ Heat homemade soup: mushroom, tomato or chicken, bean and vegetable soup and enjoy with oat cakes and pate. Sprinkle grated Parmesan cheese and smoked paprika on hot popcorn. Banana pancakes – mash 1 ripe banana, add 1 egg and some wholemeal flour and mix – cook on pan in a little butter. No need to add anything as sweet enough. Spread mayo on a wholemeal tortilla. Top with a slice of turkey or ham, cheese, tomato and lettuce. Flavour with herbs and spices. Then roll it up ? Mini Pizza: Toast the bottom of an English muffin, add some passata on the top and sprinkle with mozzarella cheese and vegetables and grill. Fruit kebabs. Make fruit exciting by threading melon, grapes and pineapple chunks on a wooden skewer. Dark chocolate- 2 squares place in a cup add boiling water and top with milk.☕ Snacks to say “no” to: Chocolate type biscuit bars are not filling and high in sugar and saturated fat. Soft drinks. Eight to 10 teaspoons of sugar are found in the average can of soft drink. All sugar and no nutrients is not healthy and can lead to health problems like diabetes and weight gain. Read more about Sugar in our recent blog here. Sweets. Even when disguised with the word “fruit” included- avoid. A healthy snack provides good quality nutrients and protein —- something that sweets do not provide. Snack pots eg: ham, cheese, and biscuits – these are all highly processed in plastic packaging. Make your own with home made ingredients – much fresher and again less waste using a Tupperware box. Crisps are high in salt and saturated fat. Keep to a minimum. Top Healthy Snack tips: ✔️Buy some Tupperware boxes to reuse in small and large sizes tocarry food to school (reduces single use plastic waste). ✔️Use refillable water bottles for water. Try the glass ones that don’t break. ✔️Having the food at home means you are eating out lesswhich will save you money too! These are just a few of our random Healthy Snack suggestions to get you thinking. If you have any Healthy Snacks please let us know. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
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Packages
121 Dietitian Bespoke Nutrition Packages Gillian Killiner is world-renowned for helping people with complex dietary and health issues. With 30 years experience, she has created specialised programmes designed to assist you in as little as two weeks. Her team uniquely provides in-depth, complete nutritional assessments, health checks, and treatments. Skilled in using a variety of specialist tools, to ensure you are completely optimised. We know from experience of attending others how frustrating it is to keep returning for appointments for snippets of information when preferably all could have been included in fewer sessions. Who hasn’t been for a single appointment somewhere only to find out that you have now been made to return over and over. 6 sessions later and you really have gained nothing but an empty wallet and juggling time off work or getting childminders etc. We also know how dangerous it is to have a single appointment, especially if you have been provided with specific advice and then not followed up with a review appointment. Time and time again we see patients attend us ill, miserable, no energy and all because they have been to their local health store or someone who has a 2 hr training online in nutrition and told to hold some metal rods and stop eating a wide range of foods and take a ton of expensive supplements. So because of this we don’t keep you coming back and back unless you want to! We have created our specialist programmes to ensure you are treated successfully in the first two appointments, so you do not require endless costly meetings. This does not mean you are going it alone – far from it you are supported throughout your programme with us. You will receive bespoke plans to enjoy, recipes and a shopping list. Blood testing and supplements may be recommended too. We would love to help you further, so please click on the Programme Title links below for more details, or to book an appointment please go straight to our secure portal. If the area you are interested in is not listed, please contact us to discuss. Here are some of the programmes we have available: Click on the program titles below to see how to book… Gut Health Programme At 121 Dietitian, our world-renowned specialised 6 week Gut Health Programme is designed to address acute or long-term gastrointestinal concerns. We offer a range of symptom resolutions to optimise your GUT and overall health and include: IBS, Inflammation, chemical intolerances, reflux, diarrhoea, constipation and more. Taster Plus Programme Welcome to 121 Dietitian’s Taster Plus Programme. Booking this programme you will receive 5 hours of Dietetic time over the 8-week programme. This programme addresses your specific health condition by optimising your diet and lifestyle for your physical and overall well-being! Click here to see more… Weight Loss for Life Programme We are thrilled to welcome you to 121 Dietitians’ Weight Loss for Life Programme! This programme is designed to provide you with four months of personalised support and guidance from our team of expert dietitians. Our aim is to help you achieve your weight loss goals while also improving your overall health and wellbeing. Weight Loss for Life Plus Programme Welcome to 121 Dietitians’ Weight Loss for LIFE Programme. Booking this programme you will receive 12 Months of personal Dietetic time and advice. The advice is tailored to your individual needs and not only addresses your weight loss but your overall diet and health too! Gut Health and Weight Loss or Weight Gain Combi Programme Welcome to the groundbreaking Gut Health and Weight Loss or Weight Gain Programme, exclusively developed by 121 Dietitian. This revolutionary programme is meticulously crafted to tackle your gastrointestinal issues head-on while empowering you to achieve your desired weight goals effortlessly. We understand the profound challenges that arise when attempting to lose or gain weight while battling gut-related concerns, which is why this programme offers a comprehensive two-in-one solution that guarantees success. Diabetes Nutrition Programme Welcome to the Diabetes Programme offered by 121 Dietitian Over the course of eight weeks, you’ll receive an unparalleled level of personalized support and guidance from our expert dietitians. With two face-to-face consultations and a total of five hours of dedicated Dietetic time, we’ll work closely with you to develop a plan that addresses your unique needs and goals. Supported with recipes, shopping lists, our proven approach has helped countless individuals take control of their pre – diabetes or Type II Diabetes and achieve lasting improvements in their overall well-being. PCOS Programme Welcome to the highly acclaimed and effective PCOS Programme offered by 121 Dietitian. Our tailored advice will provide you with practical solutions to manage PCOS effectively. We go beyond simply addressing the symptoms; our holistic approach takes into account various facets of your lifestyle, ensuring long-term success. Throughout the six months, you will have the support of four appointments and a minimum of six hours of personalised Dietetic time. Sports Performance Programme We are pleased to welcome you to the Sports Performance Programme by 121 Dietitians. This programme offers a comprehensive approach to improving your sports performance, resiliance, diet, and overall health. By booking this programme, you will receive five hours of personalised dietetic time with our team of experts, who will work with you throughout the eight-week duration of the programme. This programme is adapted for all levels. Cancer Nutrition Programme Welcome to 121 Dietitians’ Cancer Nutrition Programme. Booking this programme you will receive 5 hours of personal Dietetic time during this 8-week programme. The advice is tailored to your individual needs and not only addresses diet and cancer but your overall diet and health too. This is important for being optimal for treatment and recovery. Coeliac Disease Programme We are excited to introduce you to the Coeliac Disease Plus Programme by 121 Dietitian. This programme is specifically designed to provide you with comprehensive support and guidance in managing your autoimmune condition. Our expert dietitians will work with you closely to create a personalised
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121 DietitianYour Nutrition Experts Do you enjoy your food? Are you eating a wide variety? Have you ongoing symptoms? Why Should you worry? Find out how we can help Fixing Metabolism A deep dive program designed to address fatigue, feeling cold, poor sleep, low mood, low energy, and low metabolic symptoms. It also tackles your ongoing weight concerns.. Gut Health We offer a wide range of programs to ensure the resolution of your unpleasant symptoms check out our new GUT COURSE!! All optimize your overall gut health and wellbeing. Reflux, Diverticular, IBS, IBD, SIBO…. Gut Health & Weight Loss Our aim is to help you fix your gut symptoms so you can go on to achieve your weight loss goals while also improving your overall health and wellbeing. If it is weight gain you need we do this too… Taster Plus A total of five hours of dedicated Dietetic time, we’ll work closely with you to develop a plan that addresses your unique needs and goals for prevention or optimisation…. Weight loss for life Our expert dietitians use the latest research to help you achieve your weight loss goals safely and effectively, whilst also improving your overall health and well-being through tailored dietary advice… Diabetes nutrition Tailored to meet your individual needs, extending beyond the management of pre or type 2 diabetes. This program involves checking bloods, provding continuous dietary support to optimise your health outcomes…. Sports Performance You will receive five hours of dietetic time with one of our team of experts. Our specialist will provide tailored nutritional guidance to enhance your athletic performance and overall well-being.. Cancer Nutrition Our highly skilled Specialist Dietitian will carefully assess your dietary requirements, address any concerns, and develop a tailored plan to support your health…. 30+ years of experience Gillian Killiner – About 121 Dietitian UK leading Dietitian Gillian Killiner provides tailored nutritional advice and services to clients and the corporate sector. In 2008, after 12 years in the NHS as a specialist Dietitian, Gillian realised there was a need to offer patients detailed bespoke dietary advice, and offer businesses a way to improve staff health and well-being. 121 Dietitian was born. Hormonal imbalances GUT health Preparation and surgical recovery Disordered eating Resistant weight loss Weight gain Sports nutrition Learn More NEW- Gut Health Course https://vimeo.com/1003581826/a1ae0d6e3a?share=copy If you’ve been dealing with stubborn gut issues like, wind, bloating, constipation, diarrhoea, pain and fatigue, even after tests and doctors’ visits, our new 121Dietitian Gut Health Program is here to help. This isn’t just another quick fix—it’s a proven, expert-led solution. Through self-paced modules, video tutorials, and personalised guidance, you’ll regain control over your digestive health in just 10 days. See more details on our GUT HEALTH COURSE page and scroll to subscribe for the Goal Setting Freebie. Learn More OUR SERVICES We have created the best Personalised programmes for you… Click to Book Today Gut Health Programme We offer a range of programs to ensure the resolution of your symptoms and the optimization of your overall health. Each program is tailored to address specific gastrointestinal issues, providing you with personalized dietary advice and lifestyle modifications to improve your digestive health. Show More Taster Plus Programme This program is for those who wish for prevention or optimization of their unique dietary needs. The journey begins with an initial 1-hour appointment, led by the brilliant Gillian Killiner RD, a highly skilled dietitian. This initial consultation sets the stage for a personalised plan to enhance your health. Show More Weight Loss For Life Programme This program is designed to provide four months of personalized support and guidance from our expert dietitians using the latest research. Our aim is to help you achieve your weight loss goals safely and effectively, while also improving your overall health and well-being through tailored dietary advice. Show More Gut Health & Weight Programme By enrolling in this program, you will receive 8 hours of personal dietetic consultation over 4 months. The initial two consultations will focus on addressing your gastrointestinal symptoms. The remaining consultations will provide tailored advice to support your weight loss journey, ensuring sustained health improvements. Show More Sports Nutrition This program offers a comprehensive approach to improving sports performance, diet, and overall health. By booking, you will receive five hours of personalised dietetic time with our team of experts. Our specialists will provide tailored nutritional guidance to enhance your athletic performance and overall well-being. Show More Cancer Nutrition Immerse yourself in a transformative 4-hour program designed to cater to your unique needs. This comprehensive experience begins with an initial 1-hour appointment. Our highly skilled Specialist Dietitian will carefully assess your dietary requirements, address any concerns, and develop a tailored plan to support your health. Show More Diabetes Nutrition Consultations tailored to meet your individual needs, extending beyond the management of pre or type 2 diabetes. It encompasses diet and overall health, including personalised advice, plans, shopping lists, and recipes. The program also involves checking bloods, a further review, and continuous support to optimise your health outcomes. Show More Fixing Metabolism A deep dive program designed to address fatigue, feeling cold, poor sleep, low mood, low energy, and low metabolic symptoms. It tackles autoimmunity and ongoing weight concerns with unparalleled success. The program integrates personalised dietary and lifestyle interventions, ensuring sustainable improvements in your overall metabolic health. Show More Invest in Your Health Series We are excited to announce our new “Invest in Your Health Series” – a range of online programs designed to support you in taking control of your health. These programs offer expert guidance on key areas like gut health, blood sugar management, and overall wellness, helping you achieve sustainable results. Watch the accompanying video where Gillian explains more about the series and how these programs can transform your health journey. Learn More 121 Dietitian is proud to have been published in Suffer from IBS?We Can Change Your Life! Up to 95% success rate Get in touch to learn how we can support you with the new low FODMAPs diet
121 Dietitian now on Blogger
Hi, I am Gillian Killiner 121 Dietitian blogger, a wife and mum with 3 Children. My wonderful life revolves around my career as a Dietitian and with this comes the fascination with food! It impacts on mine and my family’s daily lives! My kids come home each week with a story about proteins, energy, ‘Yuk Don……ds’ as they like to call it, other kids lunch box content, teacher’s messages…. In fact our every waking moments revolve around food, we love it soooo much! I wondered if that was the case for anyone else? Please follow me on my journey as the 121 Dietitian Blogger Instagram Facebook Youtube X-twitter Linkedin
