Rob Hobson Nutritionist

10/07/2025

💥 5 Supplements That Actually Work (and the Science to Back Them)

Supplements should support, not replace, a solid foundation of nutrition, sleep, and hydration. But when used strategically, a few have strong scientific backing, especially for performance and recovery.

This carousel highlights 5 evidence-based sports supplements recommended by the International Society of Sports Nutrition (ISSN):

✅ Creatine
✅ Caffeine
✅ Protein powder
✅ Electrolytes
✅ Beta-alanine

They’ve been shown to improve endurance, boost training volume, support recovery, and reduce fatigue when used correctly. But remember:

✔️ Food first
✔️ Check for the Informed Sport logo if you compete
✔️ Supplements fill gaps—they’re not a shortcut to a good diet

📚 All claims referenced from ISSN Position Stands and clinical studies (PMIDs included on each slide).

Save and follow me for more science based nutrition advice and healthy recipes.

01/07/2025

COCONUT AND PINEAPPLE ICE LOLLIES

Cool down with these refreshing homemade ice lollies – hydrating, fruity, and packed with vitamin C. No artificial sweeteners, emulsifiers, or stabilisers – just real food, real flavour, and a burst of summer in every bite.

Here’s how to make 8 lollies:

Ingredients

– 200ml coconut milk (without emulsifiers or stabilisers)
– 3 tbsp honey
– 450g fresh or tinned pineapple chunks

Method

1. In a blender, combine coconut milk, honey, and pineapple (reserving a few chunks). Blend until smooth. If the mixture is too thick, add a splash of water or pineapple juice.
2. Chop the reserved pineapple. Fill the lolly moulds three-quarters full with the purée, then add a few pieces of chopped pineapple.
3. Insert sticks and freeze for 5–6 hours until solid.

Optional twists

– Swap in soft fruits like peaches or nectarines
– Add a splash of rum before freezing for an adult version

Perfect for hot days, post-workout snacks, or kid-friendly summer treats. These are rich in vitamin C to support skin and immunity, and ideal for anyone cutting back on ultra-processed foods (UPFs).

13/06/2025

I’ve teamed up with to bust some of the biggest myths about pork – and this recipe is a perfect example of how lean pork can fit into a healthy, balanced diet.

These Aromatic Pork Meatballs with Lemon + Cannellini Bean Broth are:

✅ High in protein
✅ Naturally lean
✅ Packed with flavour
✅ Great for batch cooking or a quick midweek dinner

Lean pork (like 5% mince, fillet or medallions) is:

🔹 A high-quality source of protein
🔹 Rich in B vitamins (B1, B3, B5, B6, B12), zinc + selenium
🔹 Under 5% fat – surprisingly lean
🔹 Helps boost iron absorption from other foods

It’s time we stopped lumping fresh lean pork in with processed meats.

It’s nutrient-dense, budget-friendly, and absolutely part of a modern healthy eating plan.

👉 Full recipe in the slides
🔖 Save for later
👥 Share with someone who needs some pork inspiration!

23/05/2025

💪 Boost your protein without overhauling your meals! These 6 simple swaps double your protein, cut the faff, and help you feel fuller for longer.
From cottage cheese to quinoa, skyr to edamame—these easy switches are perfect for anyone aiming to eat smarter, lift stronger, or just feel better day to day.

Swipe through for the protein wins 🌀

09/04/2025

✨ What the 80/20 Rule Really Means for Healthy Eating (and Why It Works)

Think you need to eat perfectly to be healthy? You don’t. The 80/20 rule is a flexible, realistic way to eat well without giving up your favourite foods.

It’s about eating mostly unprocessed, nutrient-rich foods 80% of the time—like whole grains, veggies, good protein—and leaving 20% for the more relaxed stuff: biscuits, takeaways, chocolate. That’s real-life balanced nutrition.

This kind of flexible dieting helps you naturally reduce ultra-processed foods (UPFs), support your gut health, manage cravings, and feel more in control—without restriction or guilt.

💬 A small study even found people were more likely to stick to the 80/20 rule compared to stricter diets—because it fits around your lifestyle.

And here’s a nice thought: People in Okinawa (home to some of the world’s longest-living people) follow the practice of Hara Hachi Bu—eating until they’re 80% full. Proof that moderation really does support long-term health 🌱

✨ Want to feel better, reduce UPFs and still enjoy life? Start with 80/20.

💡 Because what you do most of the time is what really counts. Let me know in the comments if this is your approach!

👉 If you found this useful, save it, share it, and follow me for more science-backed tips on eating well without overthinking it.

I champion realistic wellness ideas that work with real life and not against it.

07/04/2025

Feeling low on energy lately? 😴 You might not be getting enough iron — and you’re not alone.

🔹 49% of teen girls and 25% of adult women in the UK are falling short on daily iron needs.

To help you get back on track, I’ve created 7 days of easy, high-iron meals — no calorie-counting, no supplements, just real food and smart pairings to boost absorption. 💪
Each day hits at least 15mg of iron with a mix of plant and animal sources, plus tips for increasing iron naturally through food.

Perfect if you’re:

✔️ Feeling tired all the time
✔️ Plant-based or flexitarian
✔️ Training regularly or peri-menopausal
✔️ Wanting to feel sharper and more energised

💡 Save this post & share with someone who needs an iron boost!

📌 Follow for more iron-rich recipes and practical nutrition tips.

01/04/2025

🌈 Gamify Mealtimes with HelloFresh! 🥦🥕

I recently teamed up with on a nutrition-focused project called 60 Foods to Try Before You’re 10, designed to boost your children’s food variety—or ‘foodprint’.

Our research showed that 50% of families cook with the same 10-15 ingredients every week, limiting kids’ exposure to diverse and nutritious foods. Over half of parents (51%) worry their children might become fussier eaters without introducing more variety early on. And for nearly half (47%), introducing new foods is the biggest daily dinnertime challenge.

To make food exploration easier and much more fun, we created a colourful, interactive chart for kids to colour every time they try a new vegetable. 🎨🥑

Swipe through this carousel for more nutritionist-approved games and ideas to encourage healthy eating habits and turn mealtime into an adventure!

👉 Let’s make healthy eating exciting, interactive, and achievable for every family!

You can read about introducing food variety early on and picky eating in this interesting paper on the topic - https://pmc.ncbi.nlm.nih.gov/articles/PMC7694604/

31/03/2025

Baked Beans: Healthy or Ultra-Processed? 🤔

Baked beans might be classified as an ultra-processed food (UPF), but they’re definitely not your average UPF! They’re a budget-friendly, tasty way to get fibre (around 8g in half a can) and protein (around 10g in half a can) into your diet, supporting good gut health, digestion, and muscle recovery. 💪

But what about the additives? If you’re keen to avoid modified starches, artificial sweeteners, and extra preservatives, I’ve rounded up my 6 best nutritionist-approved non-UPF baked beans available here in the UK. 🇬🇧

And if you’re feeling inspired, keep an eye out—I’ll be sharing my tasty homemade baked bean recipe from my book Unprocessed Your Life in the following reel! 🍽️👨🏻‍🍳

28/03/2025

25/03/2025

🍅 Is your ketchup a UPF? It doesn’t have to be.

Most supermarket ketchups are ultra-processed, but there are some brilliant options out there made with real, recognisable ingredients – no additives, thickeners or preservatives.

These 6 are all classed as processed (NOVA 3), not ultra-processed – meaning they’re closer to what you’d make at home.

🛒 Look for short ingredient lists with tomatoes listed first, no artificial sweeteners or flavourings, and vinegars/spices you’d recognise from your own cupboard.

And yes – ketchup can be part of a healthy diet. Lycopene (found in cooked tomatoes) is brilliant for heart, skin, and prostate health. Just watch portion sizes if it’s high in sugar or salt.

💡 Want to make your own? I’ll show you how in my next post.