Nic's Nutrition

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Nic's Nutrition

📗 Pre-Order my Debut Book
👉🏻 How Not to Eat Ultra-Processed
👩🏻‍⚕️ Specialist Dietitian BSc PGDip MSc
📺 BBC ITV Ch4 Ch5
💁🏻‍♀️ Mum Hi!

My name is Nic! I’m a UK Specialist Registered Dietitian (RD) and I want to say welcome to my page! I have a passion for promoting easy to understand nutrition and diet tips and started blogging over at http://nicsnutrition.com in January 2012 as a way of promoting healthy eating messages in a readable and accessible manner. My aim is to motivate and inspire YOU to lead a healthier and subsequently happier life, one step at a time through my nutrition blogs, healthy lifestyle tips and recipes, and healthy product reviews. Welcome to this page, I really hope you find it useful!

22/10/2025

🎃 Meet your new (healthy!) Halloween snack - Mummified High-Fibre Protein Balls! 👻

These date, pistachio, and cashew bites are naturally sweet, packed with plant-based protein, healthy fats, and fibre to keep you energised through all your spooky festivities. 🍫✨

Topped with white chocolate and playful little eyes, they’re fun to make, fun to eat, and perfect for sharing (or not!). 👀

Ingredients (makes approx. 10 spooky bites):

12 Medjool dates
90g pistachios
90g cashews
30g desiccated coconut
1 tsp maple syrup
1 tsp coconut oil
(+ a splash of water if needed)

150g white chocolate
20 edible eyes (I got these from tesco!)

Method:

1️⃣ Blend all the ingredients (except the chocolate & eyes) together until a sticky mixture forms. Roll into small balls.

2️⃣ Melt 100g of chocolate in a bowl. Dip each ball into the chocolate, then place them in the fridge to set for 30 minutes.

3️⃣ Pour the remaining melted chocolate into a piping bag and drizzle over each ball for decoration.

4️⃣ While the chocolate is still soft, place your edible eyes on top. Allow to fully set before serving.

Would you give these a go?!

PS You could totally make them without the chocolate too!

20/10/2025

Betrayal level: HIGH 😂

Which one annoys you the most?!

Healthy eating doesn’t have to be confusing - it’s about balance, whole foods most of the time, and enjoying the rest guilt-free 💚

18/10/2025

Ready meals for £30? 👀 Would you buy them?

A new premium range has got people talking - but it raises a bigger question: are ready meals ever worth it?

🥦 The pros: They’re convenient, can help with portion control, and may even stop people from ordering takeaways. Plus, quality has improved - many now include lean protein, colourful veg and balanced portions.

⚠️ The cons: Price is a big one (especially right now). Some are still high in salt and saturated fat, many are low in vegetables, and most are classed as ultra-processed due to the number of processing steps involved. They’re fine occasionally, but not something to rely on for every main meal if you can cook.
If you do rely on them daily, for whatever reason, choose options from the healthier ranges where possible (I know my grandparents had their favourites well into their 90s!).

💷 If you’re eating on a budget:
• Combine a ready meal with extra veg or salad to stretch it further.
• Keep frozen or tinned fruit & veg on hand — they’re just as nutritious as fresh.
• Batch cook simple meals like lentil curry, chilli or pasta sauce for a fraction of the cost — remember, cook once, eat twice!
• Bulk out meals with tinned beans, use tinned fish instead of fresh, and buy own-brand carbs such as rice and pasta (wholemeal if you can).

At the end of the day, it’s all about balance - ready meals can absolutely have a place, but home-cooked food is usually cheaper and often healthier too.

Do you ever buy ready meals, or prefer to cook from scratch? 🍽️

📺 Thanks to for having me on, and to and for being such great hosts 🥕

16/10/2025

✨ 3 Ingredient Raspberry Chocolate Bark ✨

Packed with polyphenols (as discussed in my last post!) and fibre, this naturally sweet snack comes together in just 5 minutes!
. is this an upgraded Dubai bar?!

Made with:

🧊 100g frozen raspberries
🍫 100g dark chocolate
🥜 30g crushed pistachios

Simply crush the raspberries then lay out in a layer on a lined baking tray. Pour over the melted chocolate, sprinkle over the pistachios and freeze for 30 minutes.

Let me know if you would give this one a go?! ⬇️

14/10/2025

They’re the secret nutrients in fruit, veg, tea, coffee, and even dark chocolate… but most of us don’t realise just how powerful they are. 🌿

Polyphenols are natural compounds found in plants that give foods their vibrant colours and bold flavours. They act as antioxidants, helping to reduce inflammation, and can even support your heart, brain, and gut health too.

The best part? You don’t need supplements or special products - just simple shifts, like eating colourful fruits and vegetables, brewing tea, or cooking with olive oil.

💚 Small, everyday choices really can add up.

👉 Swipe above to find out more and save this post for easy ways to get more powerful polyphenols in your day! 💥

Have you heard of polyphenols before? ♥️

11/10/2025

ad 🍇 Have you spotted the newest grape on the shelves?

I put the shoppers of Ilkley, in Yorkshire, to the test - do they know what colour grapes are on the inside? 👀 And did they know there’s now a brand-new variety that’s a deep red-purple colour on the inside? ♥️

They’re called BOOMBITES Red Berry Grapes – available exclusively at and online at for a limited time only!

🌈 Eating the rainbow (and more fruits & vegetables in general) matters, and dark coloured foods like these grapes naturally contain anthocyanins and resveratrol.

Scrumptious, juicy, and full of flavour - but most importantly… what did people think? 🎥 Watch the reel to find out!

Have you tried them yet? ⬇️

👉 Remember: grape outside, red berry inside!

07/10/2025

The UPF protein bar saga 🫠 Here’s a summary of my thoughts as a dietitian ⬇️

👉 Not all ultra-processed foods are created equal. While I wouldn’t put a protein bar in the same camp as a Mars bar, it’s also not as nourishing as yoghurt or nuts – but it can be a convenient option.

👉 The issue isn’t the occasional bar, it’s when they become daily (or multiple times a day!) staples, at the expense of whole foods.

👉 Ch4’s show risks oversimplifying the UPF debate. The WHY matters: diets high in certain UPFs can lead to overconsumption of sugar, salt & unhealthy fats, and crowd out fibre & nutrient-rich foods. But some UPFs (like fortified cereals, plant milks and yoghurt) CAN add value.

👉 Long ingredient list? Look at what’s inside, not just the length. Some additions (like fibre, vitamins, probiotics) are beneficial; others (like lots of added sugars or multiple additives making a product hyper-palatable) are cues for moderation.

👉 The NOVA system is a research tool. It lumps together fizzy drinks and wholegrain bread, crisps and yoghurts, under the same label - despite their very different impacts. Many studies are also observational, meaning they show links but not proof of cause. Saying “all UPFs are bad” simply isn’t evidence-based. In fact, many are neutral or healthful.

👉 Processing can also protect health and the planet: freezing, canning or pasteurising keeps food safe for longer, reduces waste and supports affordability.

👉 The “Killer Bar” stunt seems engineered to shock with its long additives list, but doesn’t fairly represent what most people are eating. And while it grabs attention, there’s a risk of creating fear, confusion, or even fuelling anxiety for those with disordered eating.

👉 A better way forward? Clearer front-of-pack info on sugar, salt and fat - not blanket demonisation. And above all, remembering that overall diet patterns matter most.

Protein bars were designed as functional foods, not whole foods. They can be a healthier swap than a chocolate bar - but they’re not a substitute for fruits, veggies, pulses, nuts & seeds.

It’s all about context and balance, and I wish Joe & Chris had created an energy drink 🫣

06/10/2025

ad 🥛 Did you know that not all kefirs are made equal? An authentic kefir means that it’s made with kefir grains - a mix of beneficial bacteria and yeasts - which together can increase the diversity of strains present.

Some kefirs don’t use authentic grains, but kefir does (in both natural and fruity flavours), and because of this, each serving is made with an impressive 16 different strains of live cultures, and provides protein and calcium too. ✅

I honestly had the best day at Activia’s gut-focused wellness event - not only enjoying the amazing food made with kefir (thank you 👩‍🍳), but also the brilliant company (tagged below) and mindfulness activities: lino printing (my first time!), yoga, and an incredible sound bath. Mindfulness is such an important part of managing stress and anxiety, which can both affect the gut.

Fun fact: Your gut microbiome, which includes the beneficial bacteria and yeasts living inside you (they produce powerful short-chain fatty acids) weighs as much as 2 kilos - about the same as your brain! The key? To eat a variety of different fibres to keep your gut microbes happy (think wholegrains, fruits, vegetables, beans, lentils, nuts and seeds), and include fermented foods such as kefir regularly to promote diversity for gut health.

Remember: your gut plays a significant role in your overall wellbeing. If you look after your gut, it will look after you. 💚

Have you tried kefir yet?

🎥 I really hope you enjoy this reel and coming along with me!

04/10/2025

5 Foods to Eat for Healthy Hair 💇🏻‍♀️✨

What you eat can have a real impact on your hair health. The good news? It doesn’t have to be complicated. A balanced diet provides the key nutrients your hair needs to stay strong, resilient and growing well.

Here are 5 foods worth adding to your weekly shop:

1️⃣ Eggs – packed with protein and biotin, both essential for keratin production (the main protein in hair). I love eggs for lunch on toast with avocado and tomatoes for even more nutrients. 🥚

2️⃣ Oily fish – like salmon, mackerel or sardines, rich in omega-3 fats that may help reduce hair loss and support scalp health. Aim for 2 portions of fish per week, with at least 1 being oily.

3️⃣ Pumpkin seeds – a great source of zinc, which supports growth and repair of hair tissue. Add to yoghurt, kefir, wholegrain cereal or porridge!

4️⃣ Brazil nuts – just 2 a day provide your daily selenium needs, protecting hair follicles from damage.

5️⃣ Berries & citrus fruits – full of vitamin C, an antioxidant that helps the body make collagen to strengthen hair. Aim for your 5-a-day and eat the rainbow! 🌈

👉 Swipe through the carousel to learn more about how these nutrients support hair health. And remember, supplements usually aren’t necessary unless you have a deficiency - always check with a pharmacist before starting any new supplement, especially if you take prescribed medication.

30/09/2025

✨ September highlights as a freelance dietitian 📸

When I qualified as a dietitian back in 2009 at the age of 23 (following 5 years of study), I never imagined the doors that would open. Not a month goes by that I don’t feel grateful for the fun opportunities I’m lucky enough to be part of.

For some background, I launched my blog back in 2012 after completing my MSc and publishing a paper (all while working as a band 5 dietitian!). I just kept thinking “right, what’s next?” … and it turns out that starting my blog (and then social media channels!) was one of the best things I’ve ever done.

From the inspiring people I get to connect with (like those tagged in this post and also at today’s event - follow along on stories!), to the creative ways I can share nutrition tips - thank you so much for following along 💛

Any questions, just let me know - I’m always happy to help! ⬇️

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http://nicsnutrition.com/

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