VSC Nutrition Consultancy

  • Home
  • VSC Nutrition Consultancy
Website

VSC Nutrition Consultancy Versatile, Science, Customised: Your Path to Health
Founded by Nutritionist, Voon Suk Chen
SSM: CA0344807-U

We spent a whole day learning how to eat & prep smarter! 💃Here’s a little recap of our previous full-day workshop, where...
11/09/2026

We spent a whole day learning how to eat & prep smarter! 💃

Here’s a little recap of our previous full-day workshop, where we covered food portion & meal prep. 🍎🥦🍠🍳

Swipe to see what we did!

Thank you to everyone who spent the whole day learning, discussing, cooking and planning with us!

We hope you left with more than just notes, but with practical skills and ideas that you can actually bring into your own kitchen, making healthy eating feel simpler and more achievable🥰

A special thank you to our lunch sponsor Bloomfuel for the healthy lunch & Assemble & Co. for the amazing space and kitchen! What a great place to host a workshop❤️

To every nutritionist making a difference — whether it’s through a consultation, a classroom, research, public health, c...
04/09/2026

To every nutritionist making a difference — whether it’s through a consultation, a classroom, research, public health, content, or simply one conversation at a time.

Happy Nutritionist Day! 🤍

And to all the nutrition students, our future nutritionists — we see you too! 🌱

Now, roll call 👀👇🏻
Nutritionist / nutrition student here! 👋🏻

Drop a little “hi” in the comments so we know where to find you! Let’s say hi, get to know each other & support one another! 🫶🏻

Prepared by Nutrition Graduate (BSc) Jesslyn Min Er l Student Nutritionist
& Registered Nutritionist Suk Chen 有点随便的营养说 - 温素贞营养师

Energy gels can be useful, but they’re not something every runner automatically needs 👀Before exercise, carbs help reduc...
02/09/2026

Energy gels can be useful, but they’re not something every runner automatically needs 👀

Before exercise, carbs help reduce muscle glycogen depletion and keep glucose available for your body to use, especially when you’re heading into a longer session.

During the run, the guide gets more practical:
75 min: around 30–60g carbs/hour
>2.5 hours: up to 90g/hour, ideally from mixed carbs like glucose + fructose.

And this is the part people often miss: don’t count gels, count carbs. Check how many grams of carbs are actually in your gel and work from your hourly needs. Because “1 gel every 30 mins” isn’t a rule for everyone. Research hasn’t found one perfect timing pattern, so your fuelling plan should also match what your stomach can tolerate.

What about water? Your hydration needs still matter even if you’re taking gels. Some concentrated gels are recommended with water, while some isotonic gels
are designed to be taken without it. So check the product instructions and practise your gel + hydration plan during training.

Most importantly, practise your gel strategy during training first. Race day is really not the day to find out your stomach hates that strawberry gel 😭

Big thanks to Derrick Christine Tee Brandon Law for joining us and sharing your thoughts! 🫶🏻

Prepared by Nutrition Graduate (BSc) Jesslyn Min Er l Student Nutritionist
Reviewed by Registered Nutritionist Suk Chen 有点随便的营养说 - 温素贞营养师

POV: You thought nutritionists only do consultations…Well… not at VSC Nutrition Consultancy 😂We’ve always believed that ...
26/08/2026

POV: You thought nutritionists only do consultations…

Well… not at VSC Nutrition Consultancy 😂

We’ve always believed that nutrition should be practical, hands-on, and something you can actually understand and apply in your everyday life.

That’s why, besides our nutrition consultations, we also run hands-on nutrition workshops to make healthy eating more practical, simple, and less confusing!

From mastering food portions, to understanding nutrition labels, and learning how to meal prep, we want you to leave with skills that you can actually use in your daily life. :)

Because knowing what healthy eating looks like is one thing.

Knowing how to put it into practice is another. 🤍

That’s why our workshops aren’t just about sitting down, listening to a nutritionist talk, and taking notes.

If these workshops sound like something you’d enjoy, comment “YES” and we’ll send you the details! 👀

Other than the 4 things you need to know about protein powder before you buy that tub… here’s one more: know what’s actu...
22/08/2026

Other than the 4 things you need to know about protein powder before you buy that tub… here’s one more: know what’s actually inside it.

There are different types of protein powders, and they’re not all the same.
Whey protein
A dairy-based, complete protein containing all essential amino acids. It’s one of the most common choices and is generally well digested.
You’ll commonly see:
a) Whey concentrate
→ Contains protein along with some lactose, fat and carbohydrates
→ Most cost-effective
b) Whey isolate
→ Boasts a high protein concentration
→ Generally higher in protein and lower in lactose and fat
c) Whey hydrolysate
→ Exceptionally high protein concentration.
→ Protein is partially broken down into smaller particles to enhance absorption & digestion
→ Usually the most expensive option
Plant-based protein
Common options include soy, pea, rice and h**p protein.

Before buying, make sure to look at:
✔️ Protein per serving
✔️ Added sugars
✔️ Other added ingredients
✔️ Serving size

And lastly, remember that protein powder is a convenient source of protein, not a replacement for whole foods. Whole foods can provide much more than protein, including fibre, vitamins, minerals and other beneficial nutrients.

Save this for the next time you’re standing in front of the protein powder aisle wondering, “Which one do I actually pick?”


Prepared by Nutrition Graduate (BSc) Jesslyn Min Er l Student Nutritionist
Reviewed by Registered Nutritionist Suk Chen 有点随便的营养说 - 温素贞营养师

Thinking oranges are high in vitamin C? 🍊 You might be surprised!When we think of vitamin C, oranges and other citrus fr...
14/08/2026

Thinking oranges are high in vitamin C? 🍊 You might be surprised!

When we think of vitamin C, oranges and other citrus fruits like lemons and limes are usually the first fruits that come to mind. But did you know that there are actually many common fruits that contain even more vitamin C?

Swipe to discover 5 vitamin C-rich fruits you can easily find in the supermarket! 🛒

And if you’re thinking, “But am I getting enough vitamin C?”
You probably are!

Many people worry that they’re not getting enough vitamin C and turn to supplements containing 1,000 mg or more. But the general daily requirement for adults is only around 70 mg per day.

Now you wonder what happens to all that extra vitamin C? Since your body doesn’t store large amounts of vitamin C, excess amounts are mainly excreted in your urine. So, you don’t actually need supplements to meet your needs:)

A balanced diet with 2 servings of fruits and 3 servings of vegetables can easily provide the vitamin C your body needs!🥝🍓🥦🫑🥕✨

Want a full list of vitamin C-rich fruits & vegetables?👀
Comment “VIT C” below, and we’ll send you the list! 👇

What should I eat before a run? Honestly… it depends.I used to think there was a “perfect” pre-run meal, but nope. What ...
11/08/2026

What should I eat before a run? Honestly… it depends.

I used to think there was a “perfect” pre-run meal, but nope. What works for one person might leave another person fighting for a toilet through a run. 😭

Some days, I can eat a proper meal and feel great. Other days, I just want something light and easy.

A few things I’ve learned along the way:
1️⃣ Pay attention to how you feel. Energy levels, hunger, bloating, cramps… your body gives you a lot of clues about what works for you.
2️⃣ Timing matters too. The same food can feel completely different depending on how close you eat it to your run.
3️⃣ Your overall nutrition matters too. It’s not all just about what you eat right before a run.

At the end of the day, the best pre-run meal is whatever gives you energy without making your stomach the main character halfway through your run.

Okay runners, what’s your go-to pre-run food?

Follow & Jesslyn Min Er l Student Nutritionist for more nutrition tips for runners!



Prepared by Nutrition Graduate (BSc) Jesslyn Min Er l Student Nutritionist
Reviewed by Registered Nutritionist Suk Chen 有点随便的营养说 - 温素贞营养师

Instead of throwing everything away the moment you see a sprout, here‘s a simple rule to remember👇🌱 Sprouting doesn’t au...
07/08/2026

Instead of throwing everything away the moment you see a sprout, here‘s a simple rule to remember👇

🌱 Sprouting doesn’t automatically mean a food has spoiled.
For foods like onions, garlic, ginger, carrots and sweet potatoes, they‘re usually still safe to eat as long as they’re firm, free from mould, and don‘t smell or look spoiled. You can simply trim away the sprout and use the rest.

🥔 Potatoes are the exception. If they’ve turned green or developed sprouts, they can contain higher levels of natural toxins called solanine and chaconine, which may cause stomach upset if consumed in large amounts.

Remember:
✅ Safety and quality aren‘t the same thing. Even if a food is safe, sprouting may make it less sweet or change its texture.

🫶Share this post to your friend and family if you find it useful!
📌Follow for more practical nutrition tips

Ever since I started driving more regularly, I noticed something I wasn’t expecting.Recently, I checked my Health app an...
04/08/2026

Ever since I started driving more regularly, I noticed something I wasn’t expecting.

Recently, I checked my Health app and realised my average daily steps had dropped from 8,072 to 5120 steps/day.

The surprising part? It wasn’t because I stopped exercising.

It was all the little movements that had quietly disappeared:
🚶 Walking to public transport
🚶 Walking to lunch
🚶 Running errands on foot
🚶 Moving around more throughout the day

Once I started driving more, many of those everyday steps were replaced by short car rides.

As a nutritionist, this was a good reminder that exercise and everyday movement are not the same thing.

Those small activities throughout the day are called NEAT (Non-Exercise Activity Thermogenesis). They may seem insignificant, but when added together, they can contribute meaningfully to your daily energy expenditure and overall health.

So I’m treating this as a little personal experiment.

Over the next few weeks, I’ll be making a more conscious effort to move more — parking a little further away, taking short walking breaks and going for a walk after meals.

I’m curious to see how much difference these small habits can make. Stay tuned if you’re curious too!

Have you ever checked your step trend? Did anything surprise you? Share with us in the comments 👇

Address


Website

Alerts

Be the first to know and let us send you an email when VSC Nutrition Consultancy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

  • Want your practice to be the top-listed clinic?

Share