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The Holistic Dietitian UK

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The Holistic Dietitian UK

Weight management made simple | Support for post-op recovery, metabolic health & gastrointestinal disorders | Evidence-based guidance you can trust Hi there!

My name is Ioana and I am a HCPC Registered Dietitian with extensive NHS experience in weight management, gastrointestinal disorders, surgical and oncology nutrition. I currently work as a Specialist Upper GI Dietitian within the NHS. Build on your nutrition foundation to achieve your personal health goals, whether that’s weight management, post-surgery recovery, metabolic or gastrointestinal health, PCOS, or cancer recovery. Through one-to-one personalised online consultations, you’ll receive ongoing support, guidance, and practical strategies to reach your objectives safely and effectively. If you’re feeling unsure where to start, I offer a free discovery call to talk through your goals and see how I can support you.

20/01/2026

💭 This year it's about...

🍵Stop complimenting weight loss. We just don't know if it has been intentional or if that person is struggling to eat, swallow or mental health has been incredibly difficult lately.

🍵Move our body more, keep muscle strength and healthier heart.

🍵Stop shaming weight gain. Show empathy and understanding, and advise if you know or suggest going to a specialist IF they ask for. Unsolicited advised can often do more harm than good.

🍵Adding plant based proteins like lentils, beans, chickpeas will come also with extra fibres, so it's a win win.

🍵By having 2 kiwis a day we can improve sleep and prevent constipation. It's not me saying this, but the recent studies.

Aiming to make nutrition education easier to understand and accessible for everyone.

🌱 If you got any questions, feel free to drop me a comment or message.

19/01/2026

🥤 Let's talk about... Hydration and weight loss in adults

Water is a key element and essential to keep us alive. Water has many functions in our body including temperature regulation, transport for nutrients in blood and removal of waste products through urine.

🍵As a Dietitian, I have been asked if water preloading before a meal could be an effective strategy to lose weight. This subject has been approached by different studies throughout the years, however the most recent randomised controlled trials (the gold standard for effectiveness research) found insufficient information to make an evidence based recommendation at present.

Some studies have found a mild weight loss of up to 1.3 kg after 12 week follow up when participants consumed ~500 ml of water 30 minutes before a meal. However, the sample size analised was small (41 participants) and no further follow ups were conducted.

💡Rather than focusing on these kind of strategies, maybe we could think about how to differentiate between hunger and thirst, how to recognise if we are drinking enough fluids and how to increase hydration during the day.

If you have a recent headache, dry mouth, feeling tired, constipated or you are unable to focus much there is a high change you might be dehydrated, so a quick way of checking this is through your urine colour-this should be pale, light yellow colour.

🌱 What drinks you can include: water, tea, milk, soups, coffee, other unsweetened drinks you might enjoy in moderation, fruits and vegetables which contain significant amount of water (cucumber, tomatoes, mushrooms, broccoli, oranges, blueberries).

If you dislike the taste of water, a sugar free cordial diluted in your glass might help change the taste. You can also squeeze few drops of lemon juice or orange as a taste changer.

16/01/2026

I am a UK Registered Dietitian and this is something I will be focusing on this year, more than before.

Something I encourage you to think about.

And something we can work on, together 😊

📩 Contact@ioanathedietitian.com

13/01/2026

🍲Relaxing time in the kitchen, prepping food for the week ahead

💭Some thoughts :

What some people fear nowadays: UPFs, vegetable oils, sweeteners, creatine, carbs, natural sugars, eggs and cholesterol and so on..

What we should be focusing on and try minimise: misinformation, uncertainty and risk perceptions when it comes to nutrition, fears amplified by influencers who don't have any qualifications in nutrition. 👀

But hey.. I used a little of all the above and decided to prep 2 high energy high protein meals using plant based proteins such as chickpeas and peas for the vegetable stew, and beef as a animal protein for lasagna.

No, creatine was not added in the meal but taken during the day 😊

What recipes are you looking forward to this week?

10/01/2026

🌱A cancer diagnosis can be an overwhelming and distressing time for both patients and their loved ones. It often brings a wide range of emotional, psychological, spiritual, and physical challenges for those undergoing treatment and living with or beyond cancer.

It’s natural to consider diet changes to help fight cancer or manage treatment side effects but it’s important to know which changes are helpful and which are not.

I often get asked in clinic ‘ Sugar is bad for you, isn’t it?’ or ‘I have been told to stop having sugars so I don’t eat fruits now’. Cutting sugar from the diet does not stop cancer cells from accessing glucose. Sugars are naturally present in many healthy foods, including starchy carbohydrates, fruits, and vegetables. These foods provide fibre, vitamins, and minerals which are needed to support you throughout your journey.

Diets that restrict you to only a few foods are unlikely to be balanced or healthy and may cause harm in the long term.

🤝**Ask for professional advice**

If you are unsure, a Registered Dietitian can help you make safe and informed choices.

04/01/2026

Reflections 🦋

I took some days to relax and reflect about last year, what I've learnt, what was good, what stays and what needs to go.

I have always been an organised person and to do list work for me, however this year I will focus on daring and make them very specific.

Comparing yourself with others, or your journey of growth and experiences is just a mandatory no this year. I have learnt this in a hard way, I started to practice patience and continue to work hard and smart, choose faith and take opportunities as they come, without fear.

And I think rethinking my energy is a big one. It can be the hyper focus on things I can't control, or things I don't really need that make my life complicated.

This is not a "new year new me". It's more of a promise that I will continue doing things from my heart, and not fear. And my energy will be given to things, people and actions that really matter to me.

Cheers 2026! You will be crazy and amazing! 🥂

24/12/2025

Wishing you a joyful Merry Christmas! 🎄❤️

No matter what you'll be doing this Christmas, if you are spending it together with friends, family or by yourself, I hope it will find you well!

Take some time to rest, connect with yourself and the others around you, and don't forget: food shouldn't be a reason to argue. It should be a reason for celebrating, for tasting new dishes, flavours and socialising with the loved ones.

Christmas is about peace, nurture and joy.

Yours,

Ioana, the Dietitian

21/12/2025

Backstage 👀

Some of the meals I had this week, at home and in work, although I have have been socialising a bit as Christmas is coming shortly 🎄✨

Reminder from a Dietitian : Be gentle with yourself this Christmas.

Some easy things you can do to keep yourself healthy and sane during festive season:

✨ Have a good breakfast, incuding oats, low sugar cereals, nuts. Or perhaps eggs, sourdough bread, avocado, salmon? Weetabix and milk? Have the sweet treat after, if you want to.

✨Enjoy lunch with family and/or friends. Go for high protein meals such as beef/turkey/chicken/fish but keep the carbs closer too. It's allowed to have roast potatoes, mash or bread. Add extra vegetables if you can. Prices for vegetables have been cut off this week so you can take advantage.

✨ Keep hydrated (including water). Move after if you can, this will help digestion.

✨Think about what you've done good this year, what you want to keep and what you think you can improve in 2026.

✨Be greatful and love yourself.

nutrition tip

19/12/2025

Hello everyone! 🤍

I have made some new connections in the past few weeks, got in touch with people I admire, people I have shared interests with, people I am curious about and I would like to learn from so I thought to say hello and introduce myself.

I would love to hear from you.

Let's chat! 😊

17/12/2025

Câteva informații utile pentru persoanele care se luptă cu obezitatea, sau pentru familiile lor, prieteni, manager, uneori chiar și cadre medicale.

Obezitatea este o boală cronică și trebuie tratată ca atare.

Obezitatea nu este consecința directă a lipsei de motivație, efort, lene sau determinare.

Sunt Dietetician acreditat în Marea Britanie și am ales să comunic ocazional în limba engleză pentru a mă adresa și romanilor din UK, în special celor care nu înțeleg informații de specialitate în limba engleză.

Fii mai implicat, arată compasiune și sprijin.

Ai nevoie de ajutor? Apelează cu încredere la Dietitian.

20/09/2025

🌱 Life update:

But I think what I really want to talk about it it's Liverpool... My Liverpool dream team ❤️

When I left London, I wasn't sure how my journey is going to be, how far I'll go. I was excited for the new experiences, but also reserved. Now I know it's been one of the best decisions of my life.

As a Surgical Dietitian, I have been covering a complex caseload of surgical and colorectal inpatients referred for nutrition support pre and post-surgeries. Throughout my dietetic career, I have developed valuable skills such as active listening, critical thinking, MDT work, organisational and analytical skills, confidence in managing complex patients and working well under pressure, in depth knowledge in different medical conditions.

But I think I am the most grateful for this experience as I met the warmest people in Liverpool who made me valuable every day. My colleagues were everything I could have asked for: very knowledgeable, helpful, paying attention to each other's needs (professional and personal), caring and empowering. I was genuinely happy to go to work every day and to make a difference. I have left Liverpool due to career opportunities, but now I am happy to meet my friends outside work, discuss life updates and be there for each other, in good and bad. ❤️

✨Cheers to the new chapter: UGI Specialist Registered Dietitian, Greater Manchester

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