Although the recommended portion size for bread is about a palm size 40-50g the different varieties of bread have different density which makes it tricky.

Fresh ginger is an underrated winter super food, strong antiinflammatory properties, soothing for nausea, indigestion, joint pain and common cold. Great for anyone on weight loss injections GLP-1 to manage gastrointestinal side effects.

Mint tea is naturally caffeine free, high in antioxidants and menthol so relaxing and soothing for the stomach and digestive tract. Mint is also a very resistant plant that grows well in any garden, pots and on  windowsill.

Chickpeas are versatile plant protein source, high in non hem iron, potassium, magnesium, vitamins B and fiber. Great for gut health also favourable impact on cardiovascular profile. The confusion seems to be how much to eat as many people are simply not eating enough – the recommended portion size is about 1/2 of tin per…

Beef jerky (depending on brand) contains at least 20% protein here 30g portion and 10g protein so very useful high protein snack for anyone on weight loss journey including GLP-1 injections and weight maintenance or weight recovery. What seems to be missing is that it also contains nitrates (the same as in ham and bacon)…

Brown rice is underrated and cheap super food, great for satiety due to high both soluble and insoluble fiber content, protein content and low glycemic index. Recommended portion size if you are losing weight on weight loss injections or maintaining weight is about 100-120g cooked rice.

My name is Magdalena Mokrogulska. I am a registered dietician with over 15 years of experience in National Health Service as well as private settings, predominantly in weight management in both Poland and the United Kingdom. I am sharing my dietetic knowledge and experience through regular posts on social media and my ebooks sold on…