Osinga Nutrition Consulting - Registered Dietitian

Osinga Nutrition Consulting - Registered Dietitian Nicole Osinga, RD is a passionate Registered Dietitian in the Durham Region who regularly works with clients to help them achieve their nutrition goals.

Nicole Osinga is a Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario in the Durham Region. She brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients. Nicole aims to promote the pleasu

re and enjoyment of eating through her work. She highlights mindful eating concepts with clients and focuses on intuitive eating patterns. She creates practical strategies with her clients, to help them achieve their nutrition and health goals. She also provides meal plans that fit her clients lifestyle and eating habits, encouraging them to prep their meals in advance. Nicole has an encouraging, motivational and understanding approach. Nicole has a strong understanding of nutritional science and helps her clients navigate through ‘nutrition non-sense’ using an evidenced-based approach.

08/30/2026

📌 Save For: Plant-Based Comfort Food High Protein Prep

For the recipes:

1. Like this Post
2. Comment ‘Meal Prep’
3. Share with a friend!

If you’re like me and you’ve been craving comfort foods this fall, this one is for you! What you are favourite comfort food recipes?

Recipes included in this meal prep are:
🍟Sweet potato fries supreme
🥗Lentil harvest salad bowl
🍝Creamy dill pickle pasta
🍎Apple pie protein oatmeal cups

easymeals quickmeals quickmealprep easymealprep veganmeals veganmealprep vegetarianfood easymealpreprecipes veganmeal veganmealplan

📌Save For: Dietitian’s Plant-Based Target Picks (as a Canadian Dietitian)I recently went to the USA and had to check out...
08/29/2026

📌Save For: Dietitian’s Plant-Based Target Picks (as a Canadian Dietitian)

I recently went to the USA and had to check out Target to see which fun foods they have that we don’t! I’m sharing the ones that I purchased and impressed by. All of these are shelf stable and easy to transport back home.

Which store should I do next?

Products featured:
devious Protein Seasoning
Seven Sundays Oat Protein Cereal
Purely Elizabeth Protein Instant Oatmeal
Brami Protein Pasta
Quaker Canada Rice Crisps
That's it.® Fibre Fruit Bars
Day Out Snacks Protein Balls

08/26/2026

📌Save For: Supplements To Take Together & Which To Avoid Taking Together 💊

Stop taking your supplements all at the same time - some supplements can compete for absorption and some can enhance absorption - watch until the end to find out more!

I’m showcasing high quality supplements from Megafood for this video! (AD)

If you’re taking an iron supplement it’s okay to take it with b complex, vitamin c and vitamin d, but keep it away from calcium, magnesium, zinc and coffee/ tea.

If you’re taking a calcium supplement it’s okay to take with vitamin d and a b complex but separate it from iron and ideally higher dose magnesium and zinc.

Magnesium - okay to take with vitamin d and b complex but seperate it from iron and high doses of calcium and zinc.

Zinc okay to take with vitamin d and b complex. Separate it from iron and calcium : magnesium

Vitamin c is okay to take with most supplements; it helps with iron absorption. You don’t have to separate it from anything.

Do any of these surprise you?

08/24/2026

💪Dietitian Rates Costco Plant-Based Protein Powders🛒

The protein powder aisle is overwhelming! This is why I’ve rated three Costco plant-based proteins for you, to help you make your decision, using the rating system below.

📌Save this post and share it with someone who may find it helpful!

❓Do you want more of these posts?

Rating system:

Protein Per Serving (/2):
2 = > 25 g
1.5 = 20-24 g
1= 15-19 g

Protein Quality + Leucine (/2):
2 = complete protein + ~ 2.5 g leucine
1.5 = good EAA profile but lower leucine
1= lower leucine/EAA quality
0.5 = incomplete protein such as collagen

Third Party Testing/Quality Assurance (/2):
2 = recognized independent certification
1 = meaningful quality assurance but not strong independent certification
0 = unable to verify

Added Sugar (/1):
1 = 5 g

Nutrition Extras (/1):
Up to 1 for meaningful fibre/micronutrient/other evidence-based benefit

Value (/2):
Cost per scoop

RATINGS:
Good Protein Powder
🥤 PROTEIN: 1.5/2
💪 QUALITY: 1.5/2
🔬 TESTING: 2/2
🍬 SUGAR: 1/1
🌱 EXTRAS: 1/1
💰 VALUE: 1.5/2

TOTAL: 8.5/10
✅ Great Choice - Tastes Great

VegaSport Performance + Creatine:
🥤 PROTEIN: 2/2
💪 QUALITY: 2/2
🔬 TESTING: 2/2
🍬 SUGAR: 0.5/1
🌱 EXTRAS: 1/1
💰 VALUE: 1.5/2

TOTAL: 9/10
🏆 RD Top Pick for Muscle Growth & Recovery

LeanFit Plant-Based Protein
🥤 PROTEIN: 1.5/2
💪 QUALITY: 1.5/2
🔬 TESTING: 2/2
🍬 SUGAR: 1/1
🌱 EXTRAS: 1/1
💰 VALUE: 2/2

TOTAL: 9/10
🏆 RD Top Pick for Value

08/23/2026

📌Save For: Dietitian’s Low FODMAP Meal Prep

I’m a Dietitian who is part of the sensitive stomach girly club - if you’re part of this club too, you’re going to want to hear this. (AD)

My digestion is thrown off my excess stress, a lot of running or travelling. During these times, I will reduce the FODMAPS in my diet - which are harder to digest carbohydrates like garlic, onion, bread, beans and dairy - that can trigger bloating, gas and discomfort. I’ve also been reaching for FODZYME powder during these times, which is a digestive enzyme that also breaks down these FODMAPS*. It’s a tasteless powder you can sprinkle onto your food - without pills or water. It won’t change the texture, colour or taste of your meal!

Grab these recipes and check out FODZYME today by commenting ‘FODMAP’! Use my code NicoleO20 on fodzyme.com! FODZYME

Recipes include:
Tofu Tacos
Chia pudding
Baja tempeh salad

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease

Dietitian’s Plant-Based Trader Joe’s Grocery List📌Save this for your next Trader Joe’s run 🌱🛒As a plant-based dietitian,...
08/20/2026

Dietitian’s Plant-Based Trader Joe’s Grocery List
📌Save this for your next Trader Joe’s run 🌱🛒

As a plant-based dietitian, these are some of the Trader Joe’s finds that will help you eat more plants - even if you’re not vegetarian!

🌱 PROTEINS
• High Protein Organic Tofu
• Organic 3 Grain Tempeh
• Steamed Lentils
• Shelled Edamame

🍝 PASTA + GRAINS
• Organic Red Lentil Sedanini
• Chickpea Fusilli Pasta
• Hearts of Palm Pasta
• Organic Tricolor Quinoa

❄️ FREEZER
• Vegetable Fried Rice
• Riced Cauliflower Bowl
• Dill Pickle Mini Falafel
• Asian-Style Vegetables with Stir Fry Sauce

🥗 DRESSINGS + SAUCES
• Vegan Creamy Dill Dressing
• Vegan Kale, Cashew & Basil Pesto
• Green Goddess Salad Dressing
• Vegan Caesar Dressing

🥨 SNACKS
• Papadums Lentil & Chickpea Crisps
• Organic Roasted Seaweed
• GoMacro Bars
• Sweet Chili Black-Eyed Pea Tempeh Chips

My biggest tip when shopping plant-based? Look beyond products labelled “vegan” and focus on building meals around protein + fibre + plants + satisfying carbs and fats. You don’t need every product to be a nutritional superstar—convenience foods can absolutely have a place too!

SAVE this grocery list for your next Trader Joe’s trip! 📌

Which Trader Joe’s plant-based find would you add to the list? 👇

DietitianApproved HealthyGroceryHaul Vegetarian PlantBasedProtein

📌Save For: Top Plant-Based Iron SourcesRecipes: Like post and comment ‘Recipe’I have been plant-based for many years now...
08/18/2026

📌Save For: Top Plant-Based Iron Sources

Recipes: Like post and comment ‘Recipe’

I have been plant-based for many years now and also have struggled with low iron on and off. I have to say, I haven’t always had the most well-rounded diet over the years of being plant-based. Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals. This is why I’ve created this handy graphic and meal plan for you!

Have you struggled with your iron before?

Save this post for the iron list in the graphic and below!

Tofu (9 oz) - 4 mg

Protein Pasta (85 g) 2.5 mg

Tempeh (9 oz) - 6 mg

Edamame (1 cup) - 3.5 mg

Lentils (1 cup) - 6.5 mg

Peas (1 cup) - 2.4 mg

Cooked spinach (0.5 cup) - 2 mg

Black beans (1 cup) - 4 mg

White beans (1 cup) - 2 mg

TVP (1/4 cup) - 2.5 mg

Fortified cereal - 1/4 cup - 4 mg

Blackstrap molasses - 1 tbsp - 3 mg

Pumpkin seeds - 1/4 cup - 2.5 mg

H**p Hearts - 1/4 cup - 4.5 mg

08/14/2026

📌Save For: Dietitian’s Easy Blender Juices with Nutrition Benefits Ft Gwillimdale Farms Root Veggies 🥕🫜(AD)

If you’re not making blender juicer this summer, then you’re missing on some tasty drinks and a number of nutrition benefits.

📌Save this post for the health benefits and comment ‘Juice’ for the full recipes!

For these juices, I used Gwillimdale Farm root veggies. I’m working with Gwillimdale farms to showcase their vibrant variety of root vegetables that nourish families across Canada - from crisp carrots, hearty potatoes, to sweet beets and flavourful onions, their crops are cultivated with care and quality in their family-run fresh produce farm in Bradford Ontario. Gwillimdale Farms

The juices I made were:

🫜Beet Apple Carrot Juice

Gwillimdale Farms Beets are packed with dietary nitrates, folate and potassium. They help lower blood pressure, boost exercise endurance and support brain function. Nitric oxide enhances oxygen delivery to muscles, increasing stamina and reducing fatigue. The apples, carrots and beets provide a great ‘slow burn’ energy source that is beneficial before a workout.

🥕Turmeric Carrot Parsnip Orange Juice

Gwillimdale Farms Parsnips provide some vitamin C for an immune boost, while Gwillimdale Farms carrots support immune health through high levels of beta-carotene, vitamin C and other antioxidants.

🥬Green Parsnip Juice

Gwillimdale Farms Parsnips support digestion through their high concentration of both soluble and insoluble fibre. The apples and celery in this juice can also help to promote regularity.

📌Save For: Dietitian’s Top High Fibre Foods & Fibre Swaps!🍑Recipes: Like post & comment ‘Recipe’I’m willing to bet that ...
08/13/2026

📌Save For: Dietitian’s Top High Fibre Foods & Fibre Swaps!

🍑Recipes: Like post & comment ‘Recipe’

I’m willing to bet that you aren’t protein deficient but you probably are lacking FIBRE! It’s estimated that ~90% of people don’t get enough fibre in a day. Not getting enough fibre can increase our chances of colorectal cancer, heart disease, diabetes and more. 


So - let’s change that! I put together my top recommended fibre-rich fruits and how I used them to add fibre and flavour to three recipes.

The fruits that I used in the fibre swaps are Ontario Peaches & Nectarines, which a offer delicious and refreshing natural sweetness. Both peaches and nectarines are both a good source of fibre, as they contain 2-3 g of fibre for one medium fruit. As well, peaches and nectarines are about 88-89% water, making them refreshing fruits to help support hydration, especially during the warmer weather. It’s peach and nectarine season in Ontario so definitely take advantage of these delicious, seasonal, fibre-rich fruit! Produce Made Simple (AD)

📌Save this post to reference later and grab the recipes by liking this post and commenting ‘Recipe’

08/10/2026

📌Save For: Dietitian-Approved Frozen California Grape Summer Desserts🍇🍇

You may not believe me but these three sweet frozen desserts have no added sugar and lots of nutrition power to them thanks to one star ingredient - California grapes. # AD

🍇Recipes: Like post and comment ‘recipe’!

📌Save this reel for the next time you want a sweet dessert with added nutrition!

California grapes are an everyday superfood as they are rich in beneficial plant compounds called polyphenols which help support heart, brain, immune skin and colon health. California grapes are a great way to add a sweet flavour to many dishes without the added sugar.

Look for California grapes the next time you’re at the grocery store! Grapes from California

Which recipe are you trying first?
🍇Pistachio Frozen Yogurt Grapes
🍇 Grape Protein ‘Gelato’
🍇Chocolate Yogurt Grape Bark

Address

9-1656 Nash Road
Clarington, ON
L1E2Y4

Opening Hours

Tuesday 4pm - 8:30pm
Wednesday 8am - 9pm
Thursday 4pm - 6pm

Telephone

+19059269091

Website

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