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Ioana The Dietitian

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Ioana The Dietitian

Hi there! I currently work as a Specialist Upper GI Dietitian within the NHS.

🌸Women's Health and Fertility Dietitian🌸
• Egg quality • IVF • PCOS • Endometriosis • Sperm health • Weight loss • Weight gain
• Personalised evidence-based nutrition consultations for women & couples
📩For inquiries: contact@ioanathedietitian.com My name is Ioana and I am a HCPC Registered Dietitian with extensive NHS experience in weight management, gastrointestinal disorders, surgical and onc

ology nutrition. 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.

30/03/2026

There is a lot to talk about when it comes to female reproductive system and hormones.

When I was doing my research on insta stories, one question was about estrogen. So I thought we start talking about hormones in the next couple of posts, to raise awareness and get into the deep ends for the following topics I am so excited to talk about.

Lots of exciting things upcoming ✨

23/03/2026

🌼 What do we know about emotional eating?

Just thinking about this while I am on holidays.. Sometimes we need a reminder on how everything started. For me, I grew up in a family where food was used to nourish, celebrate, socialise. My parents were very careful and did their best with what they could to provide nourishment, so all foods were included, and food portions weren't a thing: I had to finish everything from the plate!

Growing up, I started to make my own choices as being an adolescent who struggles with a normal body weight wasn't easy, which is something my parents wouldn't understand. And no, it wasn't just physical appearance, but more importantly general health and wellbeing. So when I graduated high school, I started making better foods choices, went to study nutrition and dietetics and learnt new eating habits.

As an adult, I experienced a thought period once, with ups and downs, and my relationship with food wasn't great during that time. Due to increased stress, anger, anxiety, frustration food was a comfort response rather than physical hunger.

How did I overcome this? First, I stayed in discomfort and allowed myself to feel it all, and grieve the past. I found a great therapist who supported my healing and got my power back, slowly, by accepting the past and do the work. I discovered my passions again and start developing new healthy habits, such as stop reckless dieting and adopt regular meal patterns, eat more fruits and vegetables and keep hydrated.

So what can we do:
🌱 Get to know each other as individuals, on a deep personal level: likes, dislikes, boundaries, and heal past trauma.
🌱 Focus on mindfulness, emotional regulation, and self-compassion rather than yoyo dieting with no long term results.
🌱 Seek for specialist personalised advice. There is not a shame in asking for help.

P. S: There is difference between occasional emotional eating and binge eating disorder. Eating disorders are not just "simply “overeating" or "undereating". Seek professional support from Eating disorder Dietitians that can make all the difference.

20/03/2026

Some of you will feel me when I say this..

How many times have you been told that it's normal to feel pain, that it's normal to endure this as its just psychological, even though you can barely stand at work?

Some of you have had unfortunate experiences by medical staff, and you felt like your concerns have not been addressed properly or gaslit.

Some of you might have been afraid to call in sick, as either you don't get paid, or you are unable to do this as other people are depending on you.

🗨️ The first thing is awareness and time to speak up if something doesn't feel right. Menstruation affects women differently, and you know your body more than anyone.

🌱 Has the period pain become unbearable and affects your quality of life and daily routines?
🌱 Pelvis stabbing pain during your period?
🌱 Pain when urinating during your period?
🌱 Very heavy periods, with large blood clots and use of multiple sanitary products in the same time?

If this sounds new to you and you are concerned, I recommend you reach out to your local GP/ clinic and discuss. Sharing your experiences and stop the menstrual symptoms being stigmatised by anyone it's a powerful thing.

19/03/2026

🌸 Endometriosis awareness month 🌸

I've always had a big passion for women's health, and this became more vocal in the last year due to personal reasons, extensive research and my key role as an advocate for food and nutrition. It's so much to talk about, so let's start talking about this. This is not a taboo, this is a problem often misdiagnosed.

Endometriosis is a complex gynaecological disorder affecting around 10% of women worldwide, which is more common than you might have thought. It occurs when tissue similar to the uterine lining grows outside the uterus, often causing chronic pelvic pain, fertility issues, reduced quality of life, and a potential increased cancer risk.

Endometriosis is an estrogen-dependent, inflammatory condition, and one of the leading causes of pelvic pain in women. The disease lacks specific biomarkers and has no single symptom unique to it, which makes diagnosis challenging.

At present, there is currently no cure for endometriosis and management involves different approaches, such as pharmaceutical treatments, hormonal therapies, and surgical intervention.

🌿 Empower yourself with knowledge and seek medical advice if you have any concerns.

14/02/2026

🌸 Why mood can change as seasons change

Many people notice a shift in mood as winter ends and spring begins. Longer daylight hours, warmer weather, and more time outdoors can influence energy levels, sleep patterns, and emotional wellbeing. But these changes don’t feel the same for everyone — and that’s completely normal.

Increased daylight can help regulate sleep and support brain chemicals involved in mood and motivation. For some people, this brings more energy and improved wellbeing, while for others, the adjustment period can feel slow or even overwhelming.

It is important to recognise how closely nutrition and mental wellbeing are connected.

When mood or energy changes, eating habits often change too — meals may become irregular, appetite can fluctuate, and cravings may increase.

Small steps towards supporting mental wellbeing which might help:

🌱Eat regularly to maintain stable energy levels

🌱Include fibre-rich foods to support gut health: fruits, vegetables, wholegrains, legumes

🌱Ensure adequate protein daily: lean meats, cheese, yoghurt, eggs, beans, chickpeas, lentils

🌱Keep well hydrated daily. If you struggle, you can add squash to your water, have extra teas, unsweetened drinks. Keeping drinks close to you or set up reminders in your phone could make things easier.

🌱Maintain gentle structure even when motivation is low. Be kind to yourself!

Spring can also bring expectations — to feel happier, more productive or more social — which can create pressure rather than relief.

🫶 Dietitian reminder

Your mental wellbeing is individual, and it’s perfectly fine if your internal pace doesn’t sync with the season. Supporting your body with nourishment, rest and realistic expectations allows mood and energy to shift more naturally over time.

09/02/2026

🍜Meal prep: Sweet and sour buckwheat soba noodles with prawns and edamame beans

Let's break this down :

Edamame beans:
✔️ High-quality plant protein
✔️ Rich in fibre, so makes us feel fuller
✔️ Contains isoflavones linked with improved cholesterol levels and cardiovascular health
✔️ Contains folate and iron

Buckwheat:
✔️ Nutrient dense and gluten-free, suitable for people with coeliac disease
✔️ Low glycaemic index, so supports stable blood sugar levels
✔️ Rich in magnesium, iron, and antioxidants like rutin

Prawns:
✔️ Lean protein: ~18 g for 100 g cooked prawns
✔️ Rich in iodine, selenium and vitamin B12
✔️ Contains astaxanthin, powerful antioxidant with anti-inflammatory benefits

Tips: you can add extra veggies, cheese, sesame seeds or have some kimchi on the side

07/02/2026

🌱 Nutrition doesn’t come down to one “superfood”. The biggest benefits come from small, consistent choices that support long term health.

✔ Fibre matters — most adults in the UK don’t meet the 30g/day recommendation. Fibre supports gut health, feeds beneficial bacteria and is linked to lower risk of heart disease, type 2 diabetes and bowel cancer. Wholegrains, fruit, vegetables, beans, nuts and seeds-ALL counts.

✔ Beans and pulses are affordable, versatile and rich in fibre and plant protein. Regularly including lentils, chickpeas and beans can support digestive health, make us feel fuller for longer and significantly reduce heart disease risk. Easy to add to soups, curries salads or pasta dishes.

✔ Extra virgin olive oil is an unsaturated fat, a healthy fat to include in our daily dietary habits. Olive oil is commonly included in the Mediterranean diet, has a high content of polyphenols which provide antioxidant and anti inflammatory benefits.

✔ Fermented foods like kefir, kimchi, tampeh, sourdough bread, sauerkraut, miso, pickles are very diverse and each one of them will bring beneficial bacteria, vitamins and minerals and make your gut very happy.

💡Did you know kefir can improve lactose digestion and tolerance in adults?

Health comes from overall dietary patterns-more plants, more fibre, more EVOO.. and BALANCE over restriction.

30/01/2026

Dietitian confession 🌸

No one was born with Dietetics knowledge. We all learnt basics of nutrition from our parents, grandparents, friends. And most likely they did their best with the knowledge they had at the time.

Our learning was also shaped by culture, the environment we grew up in — and that knowledge was shaped again by its time.

And then, as adults, it became our responsibility to learn again.. Or maybe to unlearn outdated rules, question food myths, and choose nourishment based on science, with curiosity instead of blame, and compassion instead of restriction.

As a Registered Dietitian, today I know that:

1. Carbs are not bad, in fact they can be a huge bonus as part of our diet.
2. Just because something works for someone doesn't mean that will automatically work for you.
3. Proteins are important and have many functions in our body, but they are not everything.
4. If healthy eating means to cut all food groups, lack energy and feel bad about yourself -> that's not what healthy eating actually means.
5. A healthy body is more than just weight and physical appearance.

🌱 And the beauty of this is that I will continue my learning journey: by reflecting on current practice, by improving my knowledge in areas of interest and networking with other Registered Dietitians and Nutritionists passionate about nutritional education.

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.

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