Nutrition with Nita

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Nutrition with Nita I am a Registered Dietitian, a wife, an absolute foodie and owner of Carrots and Cake Balanced Nutrition Consulting. All prices are subject to a GST charge.

Nita believes that people have lost sight of what it means to truly eat mindfully and informatively; she supports a balanced approach to nutrition (with room to play) and encourages her clients to take joy in preparing simple and tasty meals. In working with Nita you’ll receive accurate information with accountability. Dietitians are a part of your whole health—work with Nita to create realistic and individualized goals that allow for lasting lifestyle changes. Different packages are available to suit your nutrition needs. For more information regarding prices or clarification regarding package content, contact me. Many extended health-care providers cover dietitian consultations, so check your plan. For reimbursement, simply submit your receipt to your extended health-care provider. I offer direct billing with Manitoba Blue Cross.

It’s true, ya girl was told her total cholesterol and LDL cholesterol are both elevated! And eeekkk the HgbA1C is creepi...
08/12/2026

It’s true, ya girl was told her total cholesterol and LDL cholesterol are both elevated! And eeekkk the HgbA1C is creepin’ - mostly thanks to stubborn genetics!

Now what? Well, a few things:
1. Further investigation into my Lp(a) and Lp(b)
2. Nita to implement some dietary changes like above
3. Nita to implement some changes to duration + intensity of movement
4. Nita to reduce intake of saturated fat
5. Nita to increase intake of soluble fibre

I’ve been practicing a handful of new changes with quiet consistency since the spring. And honestly? If my numbers improve, awesome! And if not, I know I gave it my *best* shot without all of this feeling restrictive and becoming “my whole world”. I am FIERCELY protective of my relationship with food.

And if it doesn’t go down, I welcome medication with loving and open arms!

Any questions?

Disclaimer: nothing here is sponsored! I do not plan to repurchase the CardioSmile plant sterol, it’s too much money. I’m a dietitian but I’m not necessarily your dietitian ♥️



Yes, soy protein is linked to reduced cholesterol!

Ok - beyond it helping with my digestive health, psyllium is a great source of soluble fibre!

30g of nuts on the daily - I like to enjoy a wide range of nuts!

Plant sterols - I’ve tried two versions now - a powder and this liquid one - I likely won’t continue this, I found it really challenging to consistently take a plant sterol! Plus $$!

Wish me luck?!

Once upon a time I visited heaven on Earth (truly), made memories with my family, friends from home and ate a lot of sea...
06/17/2026

Once upon a time I visited heaven on Earth (truly), made memories with my family, friends from home and ate a lot of seafood - I’m a better person for it. 🌺🌊🤙🏾

January was really long 😝 but we still livin’
02/01/2026

January was really long 😝 but we still livin’

Last year, I picked up a habit that’s stuck with me into this year…ya girl is still raw dawgin’ Metamucil (aka psyllium ...
01/12/2026

Last year, I picked up a habit that’s stuck with me into this year…ya girl is still raw dawgin’ Metamucil (aka psyllium - not sponsored)!

Here’s a bit of the intention behind it.

🫀 Family history matters. Heart disease runs in my family, and psyllium is a soluble fibre we know can support heart health by helping lower LDL cholesterol.

💩 IBS-C has been part of my story. I’ve struggled with constipation most of my life, and this is one simple tool that helps keep me regular and feeling better day to day.

Truly, this isn’t about trends—it’s about a habit that works for MY body and fits into MY routine.

That said, psyllium isn’t the right fit for everyone. Bodies are different, guts are different, and timing + dose matter. But it’s a product I’ve genuinely loved for myself—and one I’ve seen be helpful for some of the clients I work with, too.

As always: personalized nutrition > one-size-fits-all 💛
If you’re curious, talk with a dietitian before jumping in and yes, I’m always accepting new clients!

Diet culture and wellness grifters are ruthless and predatory in January. It’s their money making month!And, for anyone ...
01/05/2026

Diet culture and wellness grifters are ruthless and predatory in January. It’s their money making month!

And, for anyone who identifies as living in a marginalized body, the pull towards diet culture is often so much more intense. So protect your energy.

Around this time of the year, I hold so much space for those who live with diet trauma. All of the folks I have worked with in the past and those I continue to walk alongside.

XO
Nita

05/17/2024

🍽️ Tired of the same old salad?

Let me show you how to make this Chicken and Chickpea Salad! It’s a protein-packed powerhouse because of the lean chicken, and staying power thanks to all the fibre from the chickpeas! Seriously – so good! [ post with Manitoba Chicken Farmers]

I haven’t even gotten to the best part yet….there’s a sweet surprise in every bite thanks to chopped dates.

I also think making this recipe is a great way to support local Manitoba Chicken farmers—I always look for the connection factor when I make my meals and gosh am I ever grateful for the folks who grow + raise our food.

Back to the salad… it's proof that salads don't have to be boring—they can be full of flavor, texture, and a little fun. 🎉

Here a few extra tid bits to keep in mind:
_If you’re wanting leftovers for lunch, avoid adding the feta + dressing until you’re ready to eat so that it stays fresh and you don’t have to deal with soggy veggies
_If you prefer to use chicken thighs, feel free too!
_Got veggies to use up in the fridge? Add those in too – this recipe is really flexible!

Ready to elevate your next salad?

Recipe 🔗 https://manitobachicken.ca/recipe/chicken-chickpea-salad/

03/13/2024

Raise your hand if you’re in need of a one pan meal?! [ with Manitoba Chicken Manitoba Chicken ]

Lucky for you this One Pan Chicken Souvlaki is irresistible and coming to the rescue! Preparing it is so simple and you can easily do prep work in advance to allow the lemony marinade flavor your local and vegetables.

Something I also love about this recipe as a parent is that it’s so simple to serve “family style”.

In my case, I served it with:
🫓 Pita
🧀 Cheese
🥄 Tzatziki
🍅 Tomatoes
🥒 Cucumbers

Serving meals “family style” means my children could pick and choose from what I served which allows them more autonomy and freedom in the feeding relationship. Seriously, it reduces a lot of dinnertime conflict and allows us to enjoy time together.

A few other tips:
_I tested this recipe in the air fryer, it worked great! You’ll have to play with your settings. I also tested it in a sheet pan for the oven and it was lovely too.
_For leftovers, I prepared some brown rice and made “Souvlaki Bowls” – don’t you love a recipe that’s versatile?

Ready to get cooking?
Recipe 🔗 https://manitobachicken.ca/recipe/one-pan-chicken-souvlaki/

07/18/2023

Lately we’ve been enjoying this Coconut Lemongrass Chicken . My kids have been exposed to a variety of flavors since they were babies so naturally when I serve chicken that’s had a chance to marinade in coconut milk, garlic, lemongrass and spices like turmeric...I know it’s going to be a hit!

FYI: If you haven’t marinated Manitoba Chicken in coconut milk, you’re missing out. In my opinion it really helps to tenderize the meat and infuse it with flavor. Fat molecules are great at carrying flavor! Trust me!

Here are a few other reasons we enjoy this recipe:
✅ Utilizes dark poultry which offers iron, a nutrient growing children (and me!) need
✅ I can batch prep this recipe by marinading several portions
✅ It’s a great recipe for my kids to help with: they can prepare the marinade (with a little help)!
✅ The flavor: I cannot stress how on point it is! 👌

You can snag the recipe here (also linked temporarily in my bio): https://manitobachicken.ca/recipe/coconut-lemongrass-chicken/

What are you grilling this season!? Let me know in the comments below.

03/13/2023

Want to know how this Dietitian stocks up her freezer ❄️ with nutritious and lean chicken? Come shop with me!

The first thing I do is head straight for the fresh meat counter. Because Manitoba Chicken farmers raise chicken indoors in clean, modern barns, we have access to local chicken year-round. Did you know all Canadian chicken is grain fed and never given hormones or steroids.🇨🇦 Their use has been illegal since the early 1960s.

Next, I take a look at what might be on sale. If there’s a promo, I prefer to stock up and freeze poultry for the future. ☺️ It’s a great way to save on money and catch a deal! Lucky for me, I scored 30% off! 🙌🏾 I Was really excited about the bone-in chicken breast – it’s my favorite for soups! And bone-in chicken is always an economical choice.

Next, I look at the family packs. Typically, these offer a great value. 🤑 In this case, I decided to snag some drumsticks which my growing boys really love. Tandoori chicken anyone!?

When I get home, I promptly place my chicken in the freezer unless my plan is to use it up soon. My meat is placed is placed separate from other foods in the freezer.

In case you’re not aware, here a few fun facts about storing your chicken:

☑️ Chicken can remain in the freezer for several months!
☑️ Defrost chicken in refrigerator, cold water or microwave.
☑️ Use defrosted poultry within 3 days.

Did you learn something new?! Do you tend to you purchase poultry in bulk? Let me know in the comments below.

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605 Des Meurons Street Suite 103
Winnipeg, MB
R2H2R1

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