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Roman Nutrition

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17.01.2022 Air fryer chronicles part 1 I recently bought an air fryer and I’m loving it! Today I made a simple meal with salmon and capsicum. I just added some garlic powder, onion powder and smoked paprika to the salmon and cooked it in the air fryer for 12 minutes, I added the capsicum for the last 5 minutes and voilà, delicious!... #airfryer #airfryerrecipes #salmon #healthyeating #healthyfood #healthyrecipes #easyrecipes #nutrition #dietitian #dietitianeats #dietitiansofinstagram #sportsdietitian #romannutrition

16.01.2022 Just a reminder that dark chocolate isn’t necessarily the ‘healthier’ choice Quite often dark chocolate is the higher calorie option with more saturated fat compared to regular milk chocolate Whether it’s milk or dark, chocolate is a discretionary food and should be eaten occasionally and in moderation, so if you eat dark chocolate for a better micronutrient profile, it’s going to be more useful to focus on the bigger picture (e.g. your overall diet)... At the end of the day, it boils down to personal preference, so I encourage you to choose whichever chocolate you prefer

16.01.2022 I’m back! The past two months have been super busy with life & work. During that time though, I’ve been getting asked about the best diet/macro split for someone’s body type AKA ‘Somatotype’ This is usually brought up after someone has seen a certain YouTube/instagram ad selling the idea that there is an ideal macro split for the three body types - ectomorph, endomorph & mesomorph... Spoiler alert, there isn’t one. Trying to follow an ideal diet or macronutrient split for your body type makes nutrition unnecessarily complicated! From a weight loss perspective, the science is simple - calories in vs calories out. What isn’t as simple is behaviour change, whether that be increasing exercise or making changes to your diet In a nutshell, the best diet to follow is the one that is sustainable for YOU in the long run, and that’s going to be different for everyone!

06.01.2022 Air fryer crispy soy sauce chicken! This is a super simple recipe, and absolutely delicious. You can use this with any cut of chicken, keeping the skin on will give you a crunch element but it would still be great without skin if you’re conscious of reducing the amount of saturated fat in your diet!... I recommend serving with your choice of vegetables and some rice This recipe made 7 drumsticks What you’ll need: Chicken of choice 5 Tbsp light soy sauce 4 Tbsp dark soy sauce 2 Tbsp five spice powder 2 Tbsp garlic powder 1 Tbsp white pepper 1/2 Tbsp sugar What you need to do: partially slice one side of each slice of chicken (to help with marinating the chicken) mix all ingredients in a large bowl and coat each piece Marinate for at least 30 minutes place into air fryer @ 190C for 20 minutes (flip once after 10 minutes) Note: you would be able to make this in a fan forced oven if you don’t have an air fryer. I’d say @ ~180C for ~45 minutes - flipping once at 25 minutes Enjoy

03.01.2022 @sportsdietaust have released their Refuel Magazine Spring 2020! I’m super grateful that I was able to contribute a piece on body composition methods at the gym! There’s some awesome articles by other sports dietitians and also some recipe ideas ... If you’d like to read the magazine and subscribe you can find the link in my bio