Krystal Clear Nutrition

Nutrition doesn’t have to be complicated

is your resource for real-life dietary strategies and advice to help make everyday nutrition as simple and Krystal Clear as possible!

Book Now

How Can I Help?

Intuitive Eating

Empowering you with the confidence to ditch the “diet” mentality and make peace with food. Helping you apply the principles of intuitive eating so that you can re-learn how to honor your hunger, respect your body and allow yourself to just enjoy food. Spend less time obsessing about food and more time enjoying life!
Weight Management

Manage your weight without following fad diets or extremes. Find the weight that is ideal for you, ditch yo-yo dieting for good and feel great from the inside out!
Women's Health & Hormones

Addressing hormonal imbalances and other women’s health concerns with nutritional interventions and meal planning support. Expertise includes menopause (peri- and post-menopause), Polycystic Ovarian Syndrome (PCOS), premenstrual syndrome (PMS), estrogen dominance and hyper- and hypothyroidism.
Pregnancy & Lactation

The best gifts in life are the ones that come in small packages! I’m here to help you understand how to eat a healthy, balanced diet to ensure that you and baby get the nutrients you need during pregnancy and lactation to promote growth and development.
Infant, Toddler & Children's Nutrition

Advice to assist you and your child manage breastfeeding, introducing solid foods, meet nutritional needs for growth and development. Providing you with tips & ideas for meal and snack planning, feeding picky eaters and fostering a healthy relationship with food from the get-go!
Digestive Health

Strategies to help reduce symptoms of gas, bloating, distention, abdominal pain, diarrhea and constipation. Specializing in digestive disorders such as Irritable Bowel Syndrome (IBS), Celiac Disease, Gastroesophagel Reflux Disease (GERD) and Inflammatory Bowel Disease (IBD) including Crohn’s Disease and Ulcerative Colitis
Inflammation

Nutrition recommendations and support to help you manage symptoms of chronic inflammation, including osteoarthritis, osteoporosis, rheumatoid arthritis, autoimmune disorders and cardiovascular disease.
Sports Nutrition

Learn how to fuel your body before, during and after physical activity to optimize performance, improve body composition and promote recovery. I will provide nutrition strategies to address macronutrient needs, hydration and timing depending on the type and intensity of exercise.
Diabetes & Heart Health

Medial nutrition therapy to help you manage Type 1 or 2 Diabetes and lower cholesterol or blood pressure.
Food Allergies, Intolerances & Sensitivities

Empowering you with the knowledge & tools to plan healthy meals and ensure a nutritionally adequate diet when living with food allergies, intolerances and sensitivities. Areas of expertise include the 9 major food allergens (ie. milk, eggs, nuts, wheat, soy, sesame, fish, crustaceans and shellfish), Celiac disease, gluten sensitivity, lactose intolerance and fermentable carbohydrates (FODMAPs).

Learn More

As a Registered Dietitian, my mission is to help you understand and enjoy food and to provide you with practical meal planning strategies that you can easily incorporate into everyday life.

My approach is rooted in:

Clearing the confusion about what and how to eat
Making peace with food & your body
Providing simple & easy-to-understand nutrition recommendations in the form of meal planning tips, delicious recipes and evidence-based nutrition information (all with a splash of humour!)
Gentle nourishment strategies to help you enjoy & embrace a variety of foods and make lasting, life-long changes to your eating habits. The key is progress, not perfection!

I offer personalized nutrition counselling for clients of all ages and stages of life. Whether you’re looking for advice on how manage your weight, optimize digestive or hormonal health, enhance sports performance, feed a picky eater or improve your relationship with food, I am here to help put you on the path to success towards meeting your unique nutrition needs and achieving your health and wellness goals.

Learn More

Book a free discovery call

Book Now

An opportunity to discuss your goals for nutrition counselling and to ask me any questions about my approach.

Calls are available via phone or videoconference.

Alternatively, please send me an email or fill out a contact form if you have any questions!

Join me on the ‘gram

@krystalclear_nutrition

IF I HAD A DOLLAR 💵 Oh boy! I have literally lost track of the number of times that someone has made a comment about my eating habits, what’s in my grocery cart or what I order at a restaurant simply because I’m a Dietitian. “Oh you’re a Dietitian, you must eat so healthy and have the perfect diet” 🗞️ NEWSFLASH: healthy eating looks different for everyone, dietitian’s included (we’re human too!) 🤫 THE TRUTH IS - - - I tried the “eat only ‘healthy’ and ‘good’ foods” gig and… surprise, surprise it didn’t work! Perfection was something that ran deep within me and it extended into my eating habits for a very long time. This soon caught up with me because I eventually hit a wall - my energy levels sucked, my moods were terrible and every minute of my day was spent thinking about food (because I was depriving myself of what I really wanted) Striving for perfection was not ❌ an end-game that I could live with forever. Instead, I made a LIFE-CHANGING👏 shift to zoom out and aim for flexibility and enjoyment with food and my eating habits ❤️ MY NEW MANTRA ❤️= one meal isn’t going to make or break your health. It’s about what you’re doing consistently over time that matters most 🙋‍♀️ If this resonates with you, let me know 👇 🙋‍♀️ If you’re looking for help with making the shift away from dieting, being “perfect” and following the “rules” so that you can live your best foodie freedom life (just like me!), shoot me a DM. I’d love to help ❤️

Hi I’m Krystal 👋 If you’re new around here - let me introduce myself: I have been a Registered Dietitian for 13 years and I…. — Am a recovering perfectionist 👌- I say recovering because let’s be serious, it’s a trait that’s tough to shake on a good day — Healed my relationship with food 5 years ago ❤️‍🩹 - after I was done with the guilt, constant feelings of restriction and always hitting an “energy wall.” My biggest “aha moment” came after I had my first daughter in 2019. I was determined to show to her what NOT to do and to lead by example so that she (and her sister) can grow up to have a positive relationship with food and her body! — Value my body for what it can do, not for how it looks 🥰 Along with calorie counting, I tossed out my scale and replaced it with daily affirmations about what I love about my body and all the ways that it allows me to show up for my family and carry me through my day — Love yogurt and chocolate cake equally 🍰- and I allow myself to eat both whenever my taste buds ask for them — Am a golf wife & momma of 2 girls ⛳️ 👧 🧒 - life is busy in the Haggard household. My hubby likes to golf, I’m a runner and we’re constantly chasing after our toddlers — Don’t restrict dessert or sweets of any kind 🍪- for myself or my girls! — Believe that all foods fit 🍌🍕 🍩 🥗 - food is fuel, but it is also joy, connection, love, culture and community. Not every food choice has be the “right” one and we can’t be “perfect” all the time (see my first point above 👆) ⚡️MY MISSION is to help other women feel confident in their bodies and to learn how to nourish their bodies again - without diets, restriction or guilt! ✨FOLLOW along for nutrition tips, body acceptance, mindset mentorship and meal ideas (for the whole family!) #registereddietitian #foodie #intuitiveeating #dietitianmom #foodfreedom #allfoodfits #rolemodelmom #raisinghealthyeaters #bodyneutral #bodypositivedietitian

These “ingredients” should have NO place in your eating world! Food should not hold so much power over us. The stress of restricting and obsessing over every calorie is not worth the damage that it causes to our mental health ❌ Leave the diet rules, restrictions and labels behind ✅ Work towards giving yourself permission to eat ALL foods. This may not be easy, but it’s so worth it in the end (I promise 😉) ✅ Eat foods that make you FEEL good - I mean, REALLY make you feel good. Energy-wise, mood, digestion, performance. The whole she-bang! ✅ Make your food choices from a place of self-compassion, freedom and autonomy! Only you know what you want in any given moment and honoring your cravings and preferences will breed feelings of self-respect and wellness! ✅ Above all, remember that food is meant to provide us with nourishment, fuel, joy and connection. It is not meant to make us feel bad about ourselves. Diet culture would way rather us buy into fear and rules - well-being just isn’t sexy enough 💰 🤣 🙅‍♀️Guilt, shame, fear, judgment, anxiety, perfectionism and negative self-talk are NOT ingredients for developing and maintaining a healthy relationship with food and your body 💕Reclaim your freedom, choose foods that align with how you want to feel and practice self-compassion at every turn! ✨I don’t know about you, but that sounds way cooler 😎 to me than any diet out there ✨ I hope this message finds you well today and gives you the strength you need to change your script when talking about food (and yourself!) Xoxo Krystal ❤️ #foodfreedom #healthyfoodrelationship #foodingredients #antidiet #antidietculture #bodyliberation #bodypositivedietitian #intuitiveeating #foodhealing #healthyeatingjourney #removeguiltfromfood #guiltfreefood #foodislove #foodismorethanfood #disorderedeating #disorderedeatingrecovery #dietculturedropout

The VERY BEST PLACE TO START when you’re looking to heal your relationship with food and your body is actually…. ❤️ Cultivating self-compassion and mindfulness ❤️ After years of dieting, restrictive eating and letting external cues dictate your food choices, the only way to make a shift is to rewire your mindset! STEP 1️⃣: Cultivate mindfulness 🌸 Mindfulness is the act of paying attention to something on purpose The first thing that I encourage clients to do when they start on their journey to healing is to begin to develop non-judgmental awareness of their thoughts, feeling and behaviours. ➡️ Be a fly on the wall of your own thoughts and eating habits. Don’t judge, just observe! ➡️ This allows you to challenge negative beliefs and thoughts so that you can change your internal script to align with your core values and how you want to FEEL STEP 2️⃣: Practice self-compassion ❤️ Self-compassion is all about being kind to yourself This is the key 🔑 to breaking free from the guilt, shame and self-criticism associated with food and eating ➡️ Forgive yourself for past eating behaviours ➡️ Forgive yourself for returning to old eating habits - this is a natural (and expected) part of the journey towards healing ➡️ Approach yourself with kindness and understanding! When you do all of the above 👆, you’ll be more likely to treat your body with respect and make choices that honour your well-being! And that my 🌸F-R-I-E-N-D-S🌸 will make the rest of the stages of healing your relationship with food and your body that much easier! #healingjourney #intuitiveeating #friendswithfood #foodfriends #foodfreedom #foodfreedomforever #dietitianadvice #friendslover #selfcompassion #mindfulness #enjoyfood #foodhealing #rdlove #dietitianapproved #dietculturedropout

SHIFT YOUR FOCUS 🧘 Focusing on the number on the scale and tracking calories, macros and sweat equity MAY lead to short-term weight loss, but the results don’t last! With each new diet or health trend, you’re given false hope that “this one will work” and that you can lose those last 10 lbs no problem 💁‍♀️. But when you eventually regain the weight back in the long-term, all you’re left with is a worsened relationship with food and your body! No fun right? You want to know what’s waaaay better than the guilt, shame and feelings of failure associated with dieting? Feeling empowered, confident and energized when you shift the focus towards building HEALTHY HABITS that last! Let me say that I completely get it and have been there! It can be tough to let go of the “fantasy” of weight loss, but when you do, it is the most freeing and life-changing thing that you can do for yourself. Here are 5 healthy habits to start focusing on every day: ✨Make it about more, not less - look at what you can add to your plate (instead of take way) to add balance, nourishment and satisfaction ✨ Eat regularly throughout the day - the key here is not letting yourself get too hungry! When you try to extend your eating window for too long, your body kicks hunger hormones into high drive and amps up cravings, which can be a recipe for overeating/bingeing ✨Include carbs and protein at all meals - there is NO reason to restrict carbs - they fuel our muscles and brain (and so much more!) The combo of fibre-rich carbs and protein helps to keep us full and give us long-lasting energy ✨Engage in movement that you enjoy - exercise is not meant to be a form of punishment or compensation. Move in ways that make your body feel good. You don’t always need to sweat for it to “count” ✨Allow flexibility in your eating - not every meal has to be perfect. Not every meal needs to include veggies or be perfectly balanced. Listen to your body and allow all foods into your eating world #healthyhabits #nutritionbyaddition #itsnotaboutweightloss #ditchdieting #ditchdietmentality #foodfreedom #foodhealing #ditchdietculture #dietculturedropout #crushhunger #carbsandprotein #joyfulmovement

THERE IS SO MUCH MORE TO LIFE…than just food! When I was back in my calorie counting hay day, I created a Ferris Bueller situation where I didn’t stop and look around! Life was literally passing me by. Obsessing about calories to lose or control your weight is not the end-all-be-all! ✨ The number on the scale does NOT determine your worth ✨ The number on the scale does NOT determine whether or not you’re worthy of love, success and meaningful relationships ✨ The number on the scale should NOT dictate your happiness! I’ve heard it sooo many times - “if I could only lose another 5lbs, I’d be so much happier with my body,” or “I want to get down to XX-lbs before beach season.” 🔄 And so begins the dieting and calorie counting brigade! The pursuit of thinness is a slippery slope because even if you do reach your “goal weight,” the results aren’t there to stay because 95% of diet fails and 2/3 of people gain the weight back and more. Plus, how many of you have reached your goal weight and wanted to lose ANOTHER 5, 10 or 15 pounds? It can be a nasty little game that you play yourself because you “want more.” Dieting and calorie counting is a time thief and steals your happiness🥲 INSTEAD HAPPINESS COMES FROM ⬇️ ✅ TRUSTING and RELYING on your body’s cues (for hunger, fullness and satisfaction) ✅ The peace of mind that comes with honouring your body’s needs and desires ✅ Embracing the freedom to enjoy all foods, without guilt ✅ Finding the pleasure in enjoying nourishing foods that MAKE YOU FEEL GOOD (mentally, emotionally and physically) When you learn to listen to and respect your body by FEEDING IT and LOVING THE WAY IT LOOKS, you’re able to become more present in your life to make memories for years to come ❤️❤️❤️ #foodfreedom #countmemoriesnotcalories #enjoylife #focusonhealth #bodypositivedietitian #intuitiveeating #trustyourbody #loveyourbody #loveyourself #loveyourselfquotes #nutritioninspiration #dietitianadvice #eatlovenourish

CARBS ARE ESSENTIAL - I’m serious, they are a MUST ❤️🍞 ❌ Carbs are NOT the problem! ✅ It’s trying to not eat them (or not eating ENOUGH of them) that can lead to problems such as fatigue, stress, inflammation, hormonal imbalances and overeating/bingeing behaviours CARBS = fuel (energy) for the body 🏃 and brain 🧠 When we eat a food that contains carbohydrates, it is broken down into individual molecules (glucose), which is converted directly into ENERGY⚡️ ➡️ Your body NEEDS carbohydrates on a DAILY basis ➡️ In fact, your body NEEDS carbohydrates MULTIPLE times per day ➡️ Carbs are found in a variety of foods, ALL of which should be included as part of a balanced diet Sources of carbohydrates include: • Grains - bread 🍞, cereal 🥣, rice 🍚, pasta 🍝, crackers, muffins, oats/oatmeal, quinoa, barley, bulgar • Fruit - 🍌🍎 🍑 🫐 • Starchy vegetables - 🥔 🍠 🌽 🫛 🥕 • Legumes - beans, lentils and chickpeas ❌ Don’t live in fear of carbs! ✅ Include carbs with MOST (if not all!) meals, enjoy them in multiple forms and eat enough of them to stay energized! #carbscarbscarbs #carbsarelife #carbfuel #brainfuel #brainfood #eatcarbs #allfoodfits #allfoodisgoodfood #foodfreedom #foodisfuel #feelgooddietitian #intuitiveeating #foodhealing #dietitianadvice #rdtips #oatmeal #oatmealbowl #oatmealobsessed #fruitoatmealbowl #fruitlover #fruitenergy #feedyourbody

LOOKING TO BUILD HEALTHY EATING HABITS THAT STICK?! You might be surprised to hear me say that the answer is NOT dieting! Sense the sarcastic tone people! Don’t do it! It is ACTUALLY possible to NOT diet and still see amazing results that you can hold onto! Making sustainable changes to your eating habits can be a tough gig, especially if you’re still caught in the all-or-nothing diet mentality ❌ Diets are nothing but rules that leave you feeling restricted and deprived ❌ Diets make you feel guilty AF when you eventually break the rules. And trust me, you WILL break the rules and the diet altogether because they go against your biology, autonomy and preferences ❌ Diets erode your self-esteem because you feel like a failure when the diet fails Healthy eating habits are sustainable when they have these 3 keys elements ⬇️ ✨ SIMPLICITY - less is more! Don’t try to climb Everest in a night. When things get too complicated or you try to do too many things at once, you’re less likely to be motivated to try it and stick with it. Pick one small goal, master it over time and then layer on the next one ✨ ENJOYMENT - include foods at every meal that you love and that bring satisfaction. If you’re still caught up in the rules and what you shouldn’t eat, this massively interferes with your ability to obtain enjoyment from food and eating. When you’re not in love with food, this can make it pretty darn tough to maintain habits associated with your eating habits ✨ FEEL-GOODness- when the habits you’re implementing contributes positively to your mental, emotional, physical and psychological well-being, you’re more likely to keep doing them because you see the payoffs in day-to-day life Stop wasting your time and energy on the latest diet or “wellness” trend and focus on building healthy eating habits that you can maintain (and feels good for YOU!) #healthyeatinghabits #undietyourlife #ditchthedietmentality # dietcycle #dietssuck #sustainableeatinghabits #healthyfoodrelationship #healyourrelationshipwithfood #foodfreedom #itsnotyouitsthediet #simpleeating #loveyourfood #feelgoodfood #feelgooddietitian #feelgood #feelgoodnutrition #foodhealing

STOP EATING AROUND YOUR CRAVINGS 😋 Eat what’s calling to you, enjoy it and then move on! Honestly, I’ve been stuck in this trap more times than I can count. I’ve avoided what I really wanted out of fear that it was “bad” or that it would make me gain weight. And good lord did that ever work against me 😠 I tried to fill the void with everything in my cupboard - cereal, pretzels, fruit, raisins, crackers - everything EXCEPT for the very thing that I wanted. All that it did was make me think about the “forbidden food” even more and it shaved years off my life with the stress that it caused and the amount of time I wasted ransacking the pantry. If you’re craving something, embrace the signals that your body is sending you! Whether it’s for something sweet, savoury, crunchy, smooth, warm or cold, listen to what your taste buds want because this will lead to satisfaction and pleasure If you’re not satisfied at a meal, you’ll be left “wanting more” and may end up seeking out 15 other things until you finally comes to terms with the fact that the only thing that will satisfy you is what you wanted in the first place! So go ahead, listen to your body 🎧 and eat what sparks joy for you in the moment (guilt-free!) ❤️ Need help? Shoot me a DM and I’ll help you get started with making peace with food and your body! #foodfreedom #foodcravings #honourcravings #eatdontrestrict #dietculturesucks #dietculturedropout #foodforthought #eatwhatyoulove #lovewhatyoueat #foodjoy #foodlover #icecreamconvos #allfoodfits #allfoodisgoodfood #intuitiveeating #intuitiveeatingdietitian #dietitiantips #dietitianlife #beentheredonethat #foodhealing #foodrecovery

SELF CARE IS A NON-NEGOTIABLE! Self-care is so much more than getting your nails done and taking bubble baths 💅 🛁 While those can 💯% be considered as a form of self-care, there’s a bit more to it than that! It can be summarized with one question: what do you do to take care of yourself? • How do you tend to your physical, emotional and psychological needs? • Do you engage in meaningful connections with others? • Do you spend time in nature? • Do you set boundaries to protect your precious time and energy? • Do you eat regularly (and enough) to keep yourself full, nourished and satisfied? • How do you cope with your emotions and stress? Self-care about meeting your basic needs and managing stress! Because if those needs aren’t met, how can you possibly tune into your body’s cues for hunger and satisfaction when your fight-or-flight system is in overdrive? I’ll be the first to admit that “5 years ago me” wasn’t always the greatest at prioritizing my own self-care, but once I started doing it more regularly, it became easier and easier. Here are 5 ways that you can get started with practicing self-care ⬇️ ✨Eat enough calories to stay nourished - when you’re not getting enough, your body actually enters a state of stress because it thinks there’s a famine ✨Honour cravings - mental restriction = deprivation = food obsession = cravings = eventual overeating/bingeing episodes. Not great for emotional or psychological well-being ✨ Have compassion for yourself - instead of trying to change your body, love it for what it is and what it can do. Don’t expect perfection in your eating. Every eating experience is a learning experience ✨Prioritize sleep and rest - Your ability with withstand stress is much lower when you’re sleep deprived and exhausted. Stress can disrupt our ability to hear our internal signals and massively impact digestion ✨ Take time for self-reflection - this can help you become more aware of your thoughts and feelings about food, eating and your body and make adjustments as needed #selfcare #foodfreedom #intuitiveeating #makepeacewithfood #enjoyfoodenjoylife #dietitianapproved #dietitiantips #prioritizeyourhealth #nourished

The best thing you can do for yourself is to accept, love and embrace your HERE AND NOW body ❤️ 🛑 Stop trying to fit into “her” body ➡️ We come in all different shapes and sizes and we don’t know everyone’s story! You’re going to drive yourself bananas trying to fit into a body that’s not meant for YOU 🛑 Stop trying to fit into the “younger version of yourself” body ➡️ Our bodies are meant to change over time - if our happiness fluctuates every time our weight goes up and down, this is not ideal for our sense of self-worth, self-esteem and quality of life! 🛑 Stop trying to “control” your weight ➡️ The stress, time and energy that you put into it will actually work against you. Your weight will naturally settle into a 5-10kg range when you learn to consistently trust and listen to your body’s cues Accepting your body for what it is NOW (instead of trying to control or change it) is a key turning point for entering into intuitive eating. When you stop trying to change the way you look, you leave the door wide open to truly tune in and listen to what your body’s needs are And that my friends will contribute to a healthy relationship with food and your body any day of the week #selflove #bodyacceptance #bodylove #selfcare #hereandnowbody #dietculturedropout #healthyfoodrelationship #loveyourself #allbodiesarebeautiful #allbodiesaregoodbodies #dietitianadvice #intuitiveeatingjourney

IT’S MOMENTS LIKE THESE ❤️ It’s moments like these that I am SO grateful for! To be able to sit down and enjoy my favourite foods without worrying about feeling guilty afterwards is a complete and total game changer. And it’s all because I made the commitment to: ✌️say peace out to food rules and.. 🧘‍♀️make peace with food and my body How did I do it? One word - ACCEPTANCE 💕 ✨ACCEPTANCE of my here and now body - I learned to accept my genetic blueprint and trust that my body would maintain its natural set point weight when I listened to and honoured its cues ✨ACCEPTANCE that all foods are morally equal - there is no such thing as “good” or “bad” and “allowed” or “forbidden” foods. Labelling food in this way is a linear way of thinking that can lead to intense stress and pressure when it comes to making decisions about what to eat ✨ACCEPTANCE that there’s no such thing as a “perfect diet” - I’m all for including nutritious foods, but we can’t get it perfect at every single meal. Plus, food is more than just nutrients and fuel - it’s about enjoyment, connection and love too. Spending every waking hour thinking about making the “right” choice is hurting your health, not helping it! ❤️Aim for progress, not perfection 💙Eat what nourishes your body AND soul 💜Zoom out - one meal is not going to make or break your health When you do, you can let a whole bunch of your favourite foods back into your eating world and be free to enjoy them without a blink of an eye! 🍕 🥯 🍪 🥗 🧁 🍿🍔🥨🍓🥑🧀 #eatwhatyoulove #favouritefoods #foodfreedom #foodfreedomjourney #intuitiveeating #bodyacceptance #allfoodfits #foodisfuel #foodislove #foodisjoy #nosuchthingasperfect #progressoverperfection #dietitiantips #dietitianadvice #nourishyoursoul #foodrules #eatlove #trustyourbody

Nutrition doesn’t have to be complicated

Intuitive Eating

Weight Management

Women's Health & Hormones

Pregnancy & Lactation

Infant, Toddler & Children's Nutrition

Digestive Health

Inflammation

Sports Nutrition

Diabetes & Heart Health

Food Allergies, Intolerances & Sensitivities

Book a free discovery call

Join me on the ‘gram