Instagram story viewer> @lemonnutritionacademy> Posts

Lemon Nutrition Academy 🍋

@lemonnutritionacademy

135

followers

80

following

Nutrition basics we should’ve learned in school
Food science, labels & trends made simple
By Mina | BSc Nutrition & Dietetics
Germany-based

POSTS STORIES REELS

Probiotic, prebiotic or synbiotic—what do these terms actually mean? 🌱
Nutrition can influence the gut microbiota, but no food or supplement is a universal solution. A varied, fibre-rich diet remains the foundation, while probiotic benefits depend on the specific strain, dose and purpose.
#probiotics #prebiotics #synbiotics #gutnutrition #evidencebasednutrition by @lemonnutritionacademy

Berries with breakfast. Tomatoes on toast. Frozen vegetables in your favourite pasta. Small additions count, too 🍋

What’s one easy addition you actually enjoy?

#simplenutrition #healthyeating #nutritiontips #healthyhabits #lemonnutritionacademy by @lemonnutritionacademy

Taking care of yourself doesn’t need to become another full-time job.

#simplewellness #healthyhabits #restandrecover #sleepmatters #selfcare by @lemonnutritionacademy

Microbiota, inflammation and Nutrition - Part 2

Inflammation is not always harmful. It is an essential part of the body’s defence and repair system. The problem arises when it becomes chronic or poorly regulated.

Discover how inflammation, the intestinal barrier and the gut microbiota are connected.

#inflammation #guthealth #immunesystem #microbiota #nutritioneducation by @lemonnutritionacademy

A quick guide to daily sugar limits, which sugars count, and what the science says about health. 🍋

Remember: these are limits, not targets. Aim to keep added and free sugars as low as possible within a balanced, nourishing diet. You don’t need to reach these numbers each day.

So next time someone tells you to cut out fruit just because it contains sugar, remember this post and don’t panic! The sugars naturally present in whole fruit aren’t included in these limits. 🍎

Keep your diet balanced and varied, and enjoy that chocolate during your period or that slice of cake at a birthday party. There’s room for enjoyment, too. 🍫🎂

#sciencebased #sugarfacts #evidencebasednutrition #balancedeating #foodwithoutfear by @lemonnutritionacademy

Microbiota, inflammation and Nutrition - Part 1

Your gut is more than a digestive organ—it is home to a complex microbial ecosystem.
These microorganisms help process food, produce useful compounds, support the intestinal barrier and communicate with the immune system. But is there one “perfect” microbiota? Watch to find out.

#gutmicrobiota #microbiome #guthealth #nutritionscience #healtheducation by @lemonnutritionacademy

Creamy Curry Butternut Squash Soup 🎃🥕🥣

A cozy, creamy soup packed with vegetables—and plenty of curry!

Ingredients — about 7 portions
- 3 onions
- 3 garlic cloves
- 550 g butternut squash
- 2 large or 3 medium carrots, about 220 g
- 500 g cauliflower, fresh or frozen
- 15 g curry powder
- 1 tsp turmeric
- ½ tsp black pepper
- 2–3 tbsp olive oil
- 200 ml homemade bone broth
- Water as needed
- 100–110 ml lemon juice
- Salt to taste

Method
Roughly chop the onions and garlic, then gently cook them in olive oil with the turmeric, black pepper, and a little salt.

Add the chopped squash, carrots, and cauliflower. Start with half the curry powder, stir everything together, and cook for a few minutes.

Pour in the bone broth and enough water to almost cover the vegetables. Bring to a boil, reduce the heat, and simmer until everything is tender.

Blend until beautifully smooth and creamy. Start with half the lemon juice, then taste and adjust with more lemon juice, curry powder, and salt.

Don’t be afraid to add plenty of curry powder! Add it gradually and keep tasting—it’s your kitchen, and you are the chef 👩‍🍳

For this recipe, I used 200 ml of homemade bone broth. I let it cool, removed the solidified fat from the surface, and froze it until I was ready to use it.

Approximate nutrition per portion

- Energy: 145 kcal
- Protein: 4 g
- Total carbohydrates: 23 g
- Fiber: 6 g
- Fat: 6 g

Like and follow for more—and if you make it, let me know in the comments how you liked it! 💛

#butternutsquashsoup #veggiepacked #healthyfamilymeals #kidfriendlymeals #pumpkinsoup by @lemonnutritionacademy

The colour, price or origin of salt does not make it healthier. 🧂 What matters more is how much you use and whether it has been fortified.

For most people in Germany, the best everyday choice is iodized salt—preferably also fluoridated—and only in small amounts.

Why do we need iodine? The thyroid uses it to produce hormones that regulate metabolism. These hormones are also essential for normal growth and brain development, making adequate iodine particularly important during pregnancy and childhood.

Using Jodsalz does not mean eating more salt. It means replacing non-iodized salt with an iodized option. Fish and seafood, dairy products, eggs and iodine-fortified plant-based alternatives can also contribute to iodine intake.

When shopping, look for “Jodsalz” on the salt package and in the ingredient lists of foods such as bread. People who are vegan or avoiding dairy and fish or women who are pregnant, or breastfeeding may need individual advice because iodized salt alone may not meet their needs.

The official German message says it best:

„Wenn Salz, dann Jodsalz.“

“If salt, then iodized salt.”

Choose herbs, spices, lemon and vinegar for flavour first. When salt is needed, use a small amount of iodized salt.

#jodsalz #iodine #thyroidhealth #nutritionfacts #ernährungswissen by @lemonnutritionacademy

Balanced eating does not require weighing every gram or making every meal look like a nutrition diagram.

The balanced plate is simply a quick visual guide:

🥦 Fill about half with vegetables and fruit

🍚 Use about one quarter for whole grains or another starchy food

🫘 Use about one quarter for protein foods

🥛 Include milk, yogurt or a suitable fortified alternative as part of your meals or snacks

🫒 Include some unsaturated fat

💧 Choose water most often

Start with the meal you already enjoy. If one part is missing, think about what you could add—not what you need to remove.

And remember: soups, stews, pasta, wraps, sandwiches and traditional mixed dishes count too. The ingredients do not need to sit in separate sections.

This guide is intentionally flexible. Individual needs differ, and people with medical conditions or special dietary requirements may need personalized advice from a qualified healthcare professional.

Which meal would you try this with?

#balancedplate #healthyeatingbasics #nutritioneducation #evidencebasednutrition LemonNutritionAcademy by @lemonnutritionacademy

High-protein, high-fiber tuna and kidney bean salad 🥗

Creamy, tangy, filling, and perfect for meal prep!

Ingredients:

🍋 ½ red onion, diced
🍋 2 × 125 g balls of reduced-fat mozzarella, diced
🍋 1 can of tuna, drained
🍋 2 cans of kidney beans, drained—255 g each
🍋 Black pepper and salt to taste
🍋 2 tbsp extra-virgin olive oil
🍋 Plenty of apple cider vinegar

Mix everything thoroughly, taste and adjust the seasoning. Cover and refrigerate for 30 minutes—then enjoy!

Nutrition highlights: This salad provides plenty of protein to support muscle maintenance, fiber for digestive health and fullness, calcium and phosphorus for bones, selenium for antioxidant defenses, and unsaturated fat from olive oil.

Approximate nutrition:

- Whole recipe: 1,320 kcal | 119 g protein | 31 g fiber
- Per ¼ recipe: 330 kcal | 30 g protein | 8 g fiber

Values are estimates and will vary with the tuna, oil, and serving size. Taste before adding salt—the beans, mozzarella, and tuna already contain salt.

#mozzarellasalad #proteinrecipes #fiberrich #healthyrecipes #easymealprep by @lemonnutritionacademy

Type 2 diabetes develops gradually, often years before diagnosis. Understanding your risk factors and monitoring changes over time can support earlier prevention.

This video is for general education only—not medical advice, diagnosis or treatment. If you’re concerned about your diabetes risk or test results, please follow up with your doctor.

Source: Tabák et al., The Lancet, 2009. DOI: 10.1016/S0140-6736(09)60619-X

#diabetesprevention #insulinresistance #metabolichealth #evidencebasednutrition #nutritionscience by @lemonnutritionacademy

One sauce, three easy ideas 🍆🍅

This roasted eggplant and tomato pasta sauce is thick, garlicky and packed with flavour—and it’s perfect for meal prep.

Ingredients — 6–8 sauce portions

- 3 eggplants, yielding approximately 470 g after roasting and peeling
- 65 g garlic—approximately 20–22 average cloves
- 40 g olive oil
- 1.4 kg tomato purée
- Salt and black pepper, to taste

Method

1. Trim away the loose leafy sepals from the eggplant calyx, leaving the stem intact. Make a few small slits in each eggplant with the tip of a knife.
2. Air-fry or roast for 30–40 minutes. Turn the eggplants and cook for approximately another 15 minutes, or until completely soft. Cooking time will vary with their size and your air fryer.
3. Allow them to cool, then peel and cut the flesh into cubes.
4. Gently sauté the garlic and black pepper in the olive oil over low–medium heat until fragrant, without letting the garlic burn.
5. Add the eggplant and salt. Cook until the excess moisture has evaporated.
6. Add the tomato purée and simmer until the sauce becomes thick and rich, like the consistency shown in the video.

Serve it with pasta and meatballs or chicken. For a meat-free option, finish it with a vegetarian hard Italian-style cheese.

My other favourite way to enjoy it: warm some sauce in a pan, crack in a few eggs, cover and cook until the eggs are set, then serve with toasted bread. So simple and comforting!

Why I love these ingredients

🍆 Eggplant and tomatoes contribute dietary fibre, which supports normal digestion.

🍅 Cooked and puréed tomatoes provide lycopene, and combining them with olive oil improves its absorption.

🫒 Olive oil provides mostly unsaturated fat and is a heart-healthier choice when it replaces fats high in saturated fat.

🧄 Garlic and black pepper add plenty of flavour, making it easier to use salt more moderately.

Approximate nutrition per sauce portion: 150–200 kcal, 5.5–7.4 g fat, 18–24 g carbohydrate, 4–5 g fibre and 5–6 g protein. Pasta, toppings and added salt are not included.

#eggplantrecipes #pastasauce #tomatosauce #auberginerecipes #mealprepideas by @lemonnutritionacademy