Lucy Gillan Nutrition

Lucy Gillan Nutrition Registered Dietitian

I love my carbs, my carbs love me - repeat, repeat, repeat. So many people try to cut carbs, mainly to achieve weight lo...
17/11/2025

I love my carbs, my carbs love me - repeat, repeat, repeat.

So many people try to cut carbs, mainly to achieve weight loss and most just end up unhappy, moody and intolerable (I have been there too).

Glucose is our bodies most preferred energy source, and where does that come from - carbs!! Your brain thrives on them, that’s why people who go on a low carb diet talk about ‘brain fog’ - basically your brain crying for carbs!

So as with anything and any food group - variety is key but restriction is unnecessary and weight loss can be achieved with different methods.

So unless you have been advised to go keto for medical reasons - enjoy your bread x

Your food choices don’t make you ‘bad’ but the way you talk about your choices can make you believe that you are. I’m co...
05/11/2025

Your food choices don’t make you ‘bad’ but the way you talk about your choices can make you believe that you are.

I’m completely guilty of chatting like this around food - years of diet culture will do that to anyone but I am really trying to change that!

In order to have a healthy relationship with food it’s important to check your language - food does not have morals!! Also I do not want my girls to think they are bad for enjoying nice things 🍰 🍫 🍬

Thanks xo

What are your cholesterol levels or targets? This can vary depending on the individual, their medication or different he...
14/10/2025

What are your cholesterol levels or targets? This can vary depending on the individual, their medication or different health conditions.

For the general population these goals apply. Find out your cholesterol levels by going to the GP and getting your bloods checked - the sooner you act the sooner you know ❤️

Remember usually there are no symptoms for high cholesterol - meaning you could be sitting with high cholesterol and have no idea.

Prioritise your health and go get checked ❤️

🦴 You need to start taking vitamin D. Without enough vitamin D our body absorbs far less calcium from the foods we eat -...
05/10/2025

🦴 You need to start taking vitamin D. Without enough vitamin D our body absorbs far less calcium from the foods we eat - this has a big impact on our health and health outcomes. But when it comes to supplementing…

What dose do you need? General population in the UK & Ireland need 10mg.

Spray or tablet? Both effective but spray bypasses the digestive tract which is beneficial for those with GI issues.

Is it really that important? Yes. It is. Your skeleton is important, it literally holds you together! So give it the nutrients it needs 🦴

🥚Eggs are not the bad guy - cheap and full of nutrients, a good source of protein and an easy to prepare food, so let’s ...
11/07/2023

🥚Eggs are not the bad guy - cheap and full of nutrients, a good source of protein and an easy to prepare food, so let’s not fear them!

If reducing your cholesterol is the goal reducing your saturated fat, managing your stress, getting the zzz’s in, eating plenty of fibre and following a Mediterranean diet will help you out 🥦 🫘 🍣 🍌 🥜

Eggs contain dietary cholesterol but this has not been shown to greatly impact our blood cholesterol - so no need to avoid unless advised to do so by a dietitian or your doc!

🌱30 plant sources a week for a healthier, more diverse gut microbiome 🩷Including fruit and veg, legumes (all the beans, ...
03/07/2023

🌱30 plant sources a week for a healthier, more diverse gut microbiome 🩷

Including fruit and veg, legumes (all the beans, peas and lentils), whole grains, herbs and spices, nuts and seeds!

Frozen and fresh they all count

So get them into ye! 🌱


Iodine - I’m definitely in no rush to eat seaweed but whatever floats your boat! ...
15/07/2021

Iodine - I’m definitely in no rush to eat seaweed but whatever floats your boat!

🍌 Ripe vs Un-ripe 🍌🟢🍌 Green bananas are high in pectin, a type of starch occurring naturally in fruits and vegetables gi...
28/06/2021

🍌 Ripe vs Un-ripe 🍌

🟢🍌 Green bananas are high in pectin, a type of starch occurring naturally in fruits and vegetables giving them their cell structure. This resistant starch can be difficult for the body to digest and will take longer to pass through the digestive tract - it bulks out the stool by binding substances in the intestine - due to this it has been used to control diarrhoea, particularly in small children (Rabbani et al. 2004)

🟡🍌Then you’ve got the ripe banana, they are high in soluble fibre with less resistant starch, they pass through the digestive tract a bit quicker and may be useful to help keep you regular - and who doesn’t want that 💩

Moral of the story: eat you fruit & veg for healthy bowels.

Cheers. Thanks. Bye 😘

‘Eat your carrots - they will help you see in the dark!’ - a line commonly used by mums everywhere to get the veg in 🥕Tu...
24/06/2021

‘Eat your carrots - they will help you see in the dark!’ - a line commonly used by mums everywhere to get the veg in 🥕

Turns out they are onto something 🥕

Eat your carrots kids (*can’t promise night vision but won’t do a bit of harm*)

Thanks, Cheers, bye 😘

Magnesium: get it in ye! Post soon Mg and sleep and wtf is GABA?!
22/06/2021

Magnesium: get it in ye!

Post soon Mg and sleep and wtf is GABA?!

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