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Dietitian Blogs
Dietitian Blogs
I am a registered dietitian in Calgary. Having been born and raised in Singapore, a multicultural nation, I have had the unique opportunity to be surrounded by different ethnic groups. After completion of my dietetics nutrition degree in Montreal, I worked as a diabetes educator in the capital city of Canada for several years before heading west to Calgary.
I believe that having well-balanced nutrition isn't just about getting nourishment from the food we eat, but also encompasses our social connection to cultural traditions and personal pleasures.
In these blog posts, I look forward to sharing ways to power-up your liver health and begin on a journey towards a healthier life.
Why is eating well important when you have liver disease?
Your liver is essential for proper nutrition and health and acts like your body’s power station. It helps with digestion, storage, and supplying nutrients such as sugar, fat, protein, vitamins, and minerals. The liver does hundreds of different jobs in the body day in and day out.
Tips for eating well:
Enjoy a healthy balanced plate for each of your three meals.
Use The Balanced Food Plate to follow healthy food portions and choices. Try to fill 50% of your plate with vegetables and fruits, 25% with whole grains or starchy vegetables and 25% with protein-rich foods.
Drink water throughout the day.
Limit sugar, fat, unhealthy calories and salt.
Mediterranean Style
What is the Mediterranean Style of Eating?
The Mediterranean diet is a style of eating that includes foods often eaten in the countries around the Mediterranean Sea. Some of these countries are Spain, Italy, Greece, Turkey, Israel, Egypt, and Morocco.
The Mediterranean diet is not one single diet but varies by culture and region, maintaining a common theme of:
High Consumption
• Vegetables, fruits, cereals, nuts, legumes, unsaturated fat such as olive oil
Moderate Consumption
• Fish/seafood, poultry, eggs, dairy products
Reduced Consumption
• Red meat, processed meat, butter, added sugar
Is Mediterranean Style of Eating Good for My Liver Health?
Following a Mediterranean style of eating may help some people with fatty liver disease. That’s because this style of eating helps control our appetite and reduce portion sizes. It is also higher in nutrients like fibre, healthy fats, vitamins, minerals, and antioxidants while lower in unhealthy fats, red and processed meats, refined grains, and sugar.
Do you eat in the Mediterranean style?
Check Yes or No for each item below.
Each Yes is a Mediterranean style eating habit you already have.
If you’re ready to make changes, use the tips below to increase your Yes answers.
I eat 5 or more vegetables every day. ❑ Yes ❑ No
I eat 3 or more fruits throughout the day. ❑ Yes ❑ No
I eat whole grains (whole grain or whole wheat bread, cereal, pasta, or rice) every day. ❑ Yes ❑ No
I use olive oil for cooking and at the table. ❑ Yes ❑ No
I eat nuts, seeds, or avocado at least 3 times a week. ❑ Yes ❑ No
I eat beans, peas, or lentils at least 3 times a week. ❑ Yes ❑ No
I eat fish at least 3 times a week. ❑ Yes ❑ No
I enjoy at least one meal a day with friends or family. ❑ Yes ❑ No
LHC Nutrition Blog - March 2026
LHC Nutrition Blog - March 2026
Metabolic dysfunction–associated steatotic liver disease (MASLD) and formerly known as Non-alcoholic fatty liver disease (NAFLD) is closely connected to insulin resistance, chronic low-grade inflammation and modern dietary pattern.
If you have been informed by your physician you have fatty liver disease, you have probably heard of this, nutrition alongside healthy lifestyle is one of the most effective ways to reverse or manage metabolic dysfunction–associated steatotic liver disease.
Have you ever wondered what the difference is between Mediterranean style of eating and Anti-Inflammatory Diet? These are the top 2 patterns of eating for individuals with fatty liver disease – they are more alike than different because they focus on:
- Choose whole grains
- Add more vegetables
- Cook with healthier oils
- Cut back on added sugar
Below you will find a summary of these patterns of eating.
The most realistic and efficient approach is not about choosing one pattern of eating over the other, however, to combine Mediterranean style of eating and Anti-Inflammatory Diet into culturally relevant and sustainable eating habits, that you already know and enjoy.
When nutrition messages meet culture with simple makeover!
Traditional South Asian Foods
Recipe of the season! As the spring months are upon us, I would like to entice you with this healthy, well-balanced, easy to prepare one-dish meal:
Whole Wheat Chapati with Red Lentils Dal
(Masoor Dal)
Credit Source: BBC Good Food
Ingredients:
½ cup red lentils (masoor dal), wash and rinse
¼ cup yellow lentils (moong dal), wash and rinse
3 to 4 medium tomatoes, cut into chunks
1½ cup of water
1 to 1½ tablespoon canola or mustard oil
¼ head garlic, peeled and minced
1 medium red or yellow onion, cut into eighths
½ teaspoon Kashmiri red chili powder
½ teaspoon cumin seeds
½ teaspoon dried fenugreek leaves (kasuri methi)
¼ teaspoon salt
1/8 teaspoon garam masala
Directions:
(1) Add red lentils, yellow lentils, chopped tomatoes and water to a medium saucepan. Mix well. Turn high heat, bring to a boil. Cover with lid and reduce heat to low setting and cook until soft, adding more hot water, if needed. Remove from heat, set aside.
(2) In a medium frying pan, add oil. Turn medium heat. Once oil is heated, add garlic, onion, red chili powder, cumin seeds, salt and garam masala, stir fry for 4 to 5 minutes. Pour into lentils mixture. Add dried fenugreek leaves. Mix well and simmer for 2 to 3 minutes. Remove from heat.
(3) Serve Red Lentils Dal (Masoor Dal) warm with whole wheat chapati or roti.
Holiday Eating Tips for a
Holiday Eating Tips for a
Healthy Liver!
Healthy Liver!
It's almost that time of the year again! We know it is a holiday season, but your liver doesn’t - disrupted schedules, less regular exercise, and increased stress levels can lead to mindless eating and poor food choices. The key is finding a balance that works best for you. It is never too late to start making action plans to stay on track with your health goals through the season.
What are some strategies to help me eat well for my liver over the holidays season?
Credit Source: BBC Good Food
- Follow the 80/20 rule:
aim to make sure 80 percent of your meals align with your regular health routine and goals. To put this into practice, I enjoy a small portion of my favorite treats and fill the other 80 percent of my plate with nutritious foods.
- Plan ahead:
Prepare me to stick to my goal, make better food choices, and avoid mindless eating. For me, this looks like eating a light snack of foods high in fiber and protein such as nut or seed butter on whole grain crackers or yogurt, before a holiday party that I know may have lots of high-calorie treats can help curb my appetite so that I avoid overeating.
- Stay active:
Keep moving, any exercise that you enjoy. Be it a walk, a swim or a dance. Consider how exercise will help you feel better and more refreshed.
- Practice portion control:
As much as I enjoy my favorite holiday foods, I always try to do so in moderation. I like to start by making sure I include a variety of colorful veggies (with dressing at the side) and lean protein such as chicken, fish, and legumes on my plate and then opt for smaller portions of high-calorie foods and sweet treats. I often would slow down and savor each bite of my food, stop eating when I feel satisfied rather than overly full.
- Stay hydrated:
Drinking adequate and regular water throughout the day can help you feel fuller and avoid overeating. Good hydration is important for overall good health.
Limit consumption of alcohol and high calories beverages such as eggnog, regular pops, iced tea, they can be high in calories and added sugar, making it easier to push your healthy habits to the side.
There are healthier alternatives, such as infused water, tea, herbal tea, black coffee, low fat milk, unsweetened plant-based beverage or club soda.
In addition to eating healthily, being physically active, having good sleep and stress management are also important.
Recipe of the season! As the winter months are upon us, I would like to entice you with this healthy, well-balanced, easy to prepare one-dish meal, Spanish Rice and Beans.
Recipe of the Fall!
Recipe of the Fall!
As the fall months are upon us, a nicely prepared one-dish meal with harvest vegetables can also be healthy and well-balanced.
Simple One-Dish Vegetables, Tofu and Brown Rice Stir-fry
(makes 4 servings)
Credit Source: MealPractice
Ingredients:
1 cup of brown rice
2 cups of no salt vegetable broth
2 tablespoons vegetable oil, canola or olive
1 head of garlic, peeled and chopped thinly
1 medium red or yellow onion, cut into eighths
4 medium carrots, peeled and cut lengthwise
1 cup cauliflower, sliced 1 inch (2.5 cm)
1 cup broccoli, sliced 1 inch (2.5 cm)
1 package (350g) extra firm tofu, cut into ½ inch
Directions:
(1) Prepare a day before. Mix rice and vegetable broth in a medium pot. Turn high heat, bring to a boil. Cover with lid and reduce heat to low setting. Cook for 50 minutes. Remove from heat, set aside. After cooling, to frige overnight.
(2) In a large frying pan, add vegetable oil. Turn medium heat. Once oil is heated, add garlic and onion, stir fry for 3 to 4 minutes. Add carrots, cauliflower, broccoli and tofu, and stir-fry for 8 to 10 minutes, until vegetables become tender.
(3) Stir in the overnight rice and cook for another 5 to 6 minutes.
(4) Serve warm.
Additional recipe on Mediterranean Style of Eating to try!
Recipe of the Summer!
Recipe of the Summer!
As the summer months are upon us, a nicely prepared salad with an easy dressing can be a well-balanced meal. By making your own dressing, you can control the amount of fat and salt that you add, as well as the quality of ingredients.
Basil and Lemon Dressing
(makes 75ml or 1/3 cup)
The Busy Baker
Ingredients:
1 tablespoon fresh basil leaves, chopped
2 tablespoons garlic cloves, minced
2 tablespoons fresh lemon juice
½ teaspoon lemon peel, grated
1 tablespoon canola oil
2 tablespoons red wine (or white) vinegar
½ teaspoon freshly ground black pepper
Directions:
(1) Combine all ingredients in a small bowl and pour over salad.
(2) Mix well. Serve at room temperature.
For more information to learn how to manage your chronic condition or disease with our free programs and services to Albertans. Please visit the website Alberta Healthy Living Program| Alberta Health Services
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