Nutraloom by Alina

Nutraloom by Alina Registered Dietitian
BSc Biochem | BASc Food & Nutrition | MSc Applied Nutrition
Women's Health Dietitian & Weight Management

30/07/2026

Protein is important, but you do not need to keep increasing it.

For many active adults, around 1.2–1.6 g/kg per day is enough. However, if your BMI is above 24.9, using your current weight may overestimate your protein needs, so the calculation may need to be adjusted.

The goal is to get enough protein without letting it take over your entire diet. You still need space for fibre-rich foods, carbohydrates, healthy fats and overall variety.

27/07/2026

A higher number on the scale doesn’t always mean fat gain. There are many reasons your weight can change from one day to the next. Daily fluctuations are completely normal, so focus on the overall trend, changes in your waist and how your clothes fit.

25/07/2026

There are a lot of supplements being promoted for endometriosis, but the evidence isn’t equally strong for all of them.

Some may be worth considering depending on your diet, symptoms and bloodwork, while others don’t have enough research behind them yet.

The main thing is to correct any deficiencies, focus on your overall diet, and be cautious with supplements that are heavily marketed but not well studied.

22/07/2026

Sometimes, being healthier is really just about getting the basics right, not buying something new to feel like you’re doing nutrition “right.”

20/07/2026

A quick, flavour-packed desi salmon plate that is balanced without feeling boring 🤌🏼

You get protein and omega-3 fats from the salmon, fibre from the chickpeas and vegetables, and carbohydrates from the rice to make it a complete, satisfying meal.

Approximately:
500 kcal | 40 g protein | 10 g fibre

**For one serving:**

**Salmon marinade**
• 1 salmon fillet
• 1 tbsp Greek yogurt
• 1 tbsp thick grated or blended tomato
• 1 tsp ginger-garlic paste
• 2 tsp paprika
• 1 tsp onion powder
• 1 tsp cumin powder
• 1 tsp chilli flakes
• ½ tsp black pepper
• ½ tsp salt
• Small squeeze of lemon
• 1 tsp olive oil

**Vegetables**
• 1 cup chopped carrots and green beans
• 1 tsp olive oil
• 1 small garlic clove, minced
• ¼ tsp salt
• ¼ tsp black pepper

**To serve**
• Chickpea turmeric rice
• Greek yogurt sauce

Toss the vegetables with the oil and seasonings, then roast at 200°C for 8 minutes.

Mix the salmon marinade, coat the salmon well, and add it to the same tray. Bake everything for another 10 minutes, or until the salmon is cooked through.

Serve with chickpea turmeric rice and a Greek yogurt sauce, which may or may not cooperate with your aesthetic drizzle attempts.

Quick, delicious and balanced enough to keep you full and satisfied.

15/07/2026

4 things I personally wouldn’t do or routinely recommend as a dietitian

Nutrition does not need to be this extreme, complicated, or expensive.

You do not need to starve all day for one meal out, fear every processed ingredient, pay more for “organic” everything, or force protein into every single food you eat.

Sometimes the more we try to optimise every bite, the further we get from eating in a way that is actually realistic and sustainable.

Balance still works. Evidence still matters. And yes, regular cheesecake can just be cheesecake. 😂

Which one do you hear people talk about the most?

09/07/2026

Balanced one-pot chicken pasta bake 🍝

This was easy, filling, and actually turned out so good.

Ingredients:
500 g chicken breast, cubed
3 cups whole wheat pasta
700 g tomato pasta sauce
Boiling water, enough to mostly cover the pasta

Veggies:
1 medium onion
1 medium zucchini
1 bell pepper
6–8 mushrooms
6–8 garlic cloves
1 cup green beans
1–2 handfuls spinach

Seasoning:
Black pepper, chilli flakes, oregano, smoked paprika, garlic powder and a little salt

Cheese:
¾ cup shredded mozzarella
2 tbsp grated parmesan

Method:
Add the pasta sauce, boiling water, veggies, whole wheat pasta and raw chicken to a baking dish.
Season well and mix everything together.
Cover with foil and bake for 35 minutes at 200 C or until the pasta and chicken are cooked.
Mix in the spinach and some mozzarella, then top with the remaining mozzarella and parmesan.
Bake uncovered for a 10 minutes until cheesy and golden.

For 1 serving, if divided into 5, this came to around 450 kcal, 40 g protein and 10 g fibre, but this will vary depending on your pasta, sauce, cheese and serving size.

Save this for an easy high-protein, high-fibre, filling dinner idea.

Eating more fruits and vegetables doesn’t have to feel complicated.This July guide shows a simple way to add more colour...
07/07/2026

Eating more fruits and vegetables doesn’t have to feel complicated.

This July guide shows a simple way to add more colour using foods readily available in Pakistan. Save it for your next grocery shop 🌿

04/07/2026

Added sugar in one snack bar doesn’t automatically make it a bad choice.

For women, a commonly used limit is around 25 g of added sugar per day. More broadly, guidance recommends keeping free sugars below 10% of daily calories, and ideally below 5%.

These are limits, not targets.

A bar with oats, nuts or seeds, decent fibre and a little added sugar can still be a practical choice when you’re hungry and on the go.

What matters more is how much regularly adds up through drinks, biscuits, cakes, chocolate, sauces and other foods.

Choose less when you can, but skip the all-or-nothing cycle and focus on balance you can maintain.

Do you actually need a magnesium supplement or can food cover it?Most women need around 310–320 mg of magnesium per day,...
01/07/2026

Do you actually need a magnesium supplement or can food cover it?

Most women need around 310–320 mg of magnesium per day, and slightly more during pregnancy. The good news is that this can often be reached through everyday foods like pumpkin seeds, almonds, chia seeds, chana, daal, palak, whole-wheat roti and bananas.

Your body does not absorb every milligram you eat, and that is normal. The daily recommendation is based on how much you consume, so regularly including a variety of magnesium-rich foods can still help you meet your needs.

Supplements may be useful when magnesium levels or intake are low. Certain forms may also help with constipation because they act as laxatives. But when it comes to sleep, the evidence is still limited, magnesium may help some people, but it is not a guaranteed sleep solution.

The takeaway: food first when possible, supplements when there is a clear reason.

Save this post as your simple guide to magnesium. 🌿

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