Nic's Nutrition

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!

20/01/2026

Live on 📺 ~ GLP-1s & weight loss: food still matters 🥗

GLP-1 medications can reduce appetite and help with weight loss - but they don’t replace the need for good nutrition. In fact, when you’re eating less, what you eat matters even more.

If you’re using GLP-1s (or supporting someone who is), focus on:

🫘 Protein – to protect muscle and keep you feeling strong
🌾 Fibre – for gut health, fullness and to help prevent constipation
🦠 Ferments – like live yoghurt, kefir & kimchi to support digestion
🫒 Healthy fats – for health, satisfaction and nutrient absorption .. think olive oil, walnuts, oily fish etc.

Ready meals can be part of the picture - just choose ones with a clear protein source, vegetables or pulses, and some wholegrains. And don’t be afraid to upgrade them with a sprinkle of seeds or extra veg, beans or a side of live yoghurt.

👉 Weight loss isn’t just about eating less - it’s about eating well enough.

Thanks to & Sally for interviewing me on the red sofa this morning! 🎤

FibreFocus UltraProcessedFoods DietitianApproved

Catch me live on at 7:15am this morning discussing GLP1 ready meals! 📺 .. let me know if you catch it (but if not I’ll ...
20/01/2026

Catch me live on at 7:15am this morning discussing GLP1 ready meals! 📺 .. let me know if you catch it (but if not I’ll try share a clip tonight!) 😁

CC

17/01/2026

ad | Every January, I see so many detoxes, cleanses and food rules, but as a dietitian, I prefer a gentler reset: one that focuses on simple, everyday foods that help me get back into a routine without restriction.

Remember👇
🥗 Focus on adding foods in, not cutting foods out - remember the 80/20 rule!
🔁 Keep it simple – make sustainable healthy swaps
🍽️ Build meals you enjoy, and always cook once – eat twice!

Watch the reel above for 5 nutritious foods I’m prioritising right now ⬆️ - all easy to find, affordable, and super versatile.

Save this reel for later 💾 & tell me which one you’ll try first?

PS: And if you’re going to include just one, make it California Walnuts. There’s over 30 years of research behind them, and just 30g (a healthy handful) a day is such an easy habit to include. California Walnuts are known for their quality and nutritional value: for example, walnuts are also the only tree nut to contain a significant amount of the essential plant-based omega-3, ALA (2.7g per 30g handful), plus they provide protein, fibre, and a range of vitamins and minerals including B vitamins, vitamin E, magnesium and copper. Nutritious, realistic, and easy to enjoy - just how I like my January resets ✨

Fun fact: more than 99% of US-grown walnuts come from California, supporting around 3,700 multi-generational family orchards 🌳 -  I had the honour of visiting one of the orchards a couple of years ago and it was such an incredible experience. 🤍

Follow for more information!

2016 was a good year 😍 (swipe to the end for a personal pic!) 📸✔️ NHS dietitian of 7 years✔️ Started working at my curre...
15/01/2026

2016 was a good year 😍 (swipe to the end for a personal pic!) 📸

✔️ NHS dietitian of 7 years
✔️ Started working at my current private hospital
✔️ First magazine front cover
✔️ Regular on the BBC Breakfast sofa 📺
✔️ Gave a presentation at McDonald’s HQ to nutritionists
✔️ Barcelona for an industry conference
✔️ LOTS of healthy recipe development

… and I got engaged on my 30th birthday in Central Park 💍✨

Thanks for being here if you’re one of the OGs, or if you’ve followed sometime over the past 10 years 💚

#2016

13/01/2026

Did you know your daily cup of tea is more than just a cosy ritual? 🍵✨ It’s actually packed with polyphenols - natural plant compounds with antioxidant properties that help protect your cells from oxidative stress and support long-term health.

One of the main polyphenols in tea are tannins. These give black tea its bold, slightly bitter flavour and contribute to its antioxidant effects. However, they can also reduce the absorption of plant-based iron, so if you rely on foods like lentils, beans, spinach or fortified cereals for iron, it’s best to avoid drinking tea with those meals and wait an hour or two instead. ⏰

Black and green tea also contain caffeine - around 30–50mg per cup, depending on how strong you brew it. For most healthy adults, up to 400mg of caffeine per day is considered safe, but many people feel jittery, anxious or struggle with sleep well before that. I usually suggest switching to decaf or herbal / fruit teas after early–mid afternoon, as caffeine can stay in your system for 6-8 hours and may interfere with sleep, even if you don’t feel “wired.”

What’s the difference between black & green tea? They both come from the same plant 🌱, but are processed differently. Black tea is oxidised, giving it a stronger flavour and higher tannin (and also caffeine) content, while green tea is gently steamed or pan-fired, which helps preserve catechins - another type of polyphenol that’s been widely studied for heart and metabolic health. 🖤💚

So yes - your daily cups of tea really can do more than warm your hands. They can be part of a healthy routine, especially when enjoyed mindfully.

What’s your favourite brew? ☕🍃

I’ll add my fave in the comments ⤵️

*welcome* 👋🏼 .. So here’s a little bit about me to kick off the new year (and no, I didn’t have to dig too deep for this...
11/01/2026

*welcome* 👋🏼 .. So here’s a little bit about me to kick off the new year (and no, I didn’t have to dig too deep for this one!) ⤵️

On my page, you can expect evidence-based nutrition tips, dietetic insights, and healthy, realistic recipes - no fads, no fear-mongering, just practical advice for real life.

My 14 year long NHS career gave me a great catapult to some amazing opportunities (I still work clinically, just for a private health care company!), and I believe there’s no such thing as good and bad foods, just good and bad diets - as it’s the portion size and frequency in which you eat all foods that matters most.

I share more personal, family and lifestyle content on where two little people keep me very busy💁🏻‍♀️👀

If you’re a budding nutritionist or dietitian wanting to build your career, follow and join our private Facebook group - that’s where most of the conversations, Q&As and support happens.

Thanks so much for being here!! 🩵

Oh, and if you love a good research paper, I’ve published one in the Journal of Human Nutrition and Dietetics (under my maiden name) called: “A systematic review of randomised controlled trials of the effects of caffeine on blood glucose concentrations and insulin sensitivity in people with diabetes mellitus.” 🤓

Let me know if you look it up (or just stick to my debut book How Not to Eat Ultra-Processed for an easier read / listen - it’s free on Spotify if you already have a subscription!) 📖

And finally, CC my other passions too ~ 🪴 & ⛪️ .. if you ever want to visit the Yorkshire Dales and Lakes!

Anything else you want to know?! 😁

10/01/2026

Can we talk about how completely wild it is that Easter eggs are already on sale… and it’s January? 🐣🍫

This is exactly the kind of thing that gives ultra-processed foods a bad name. These products aren’t about nourishment, tradition or even enjoyment - they’re designed to drive overconsumption.

Easter eggs used to be something you had… at Easter. Now they’re £1 in petrol stations in January, right at eye level, the second you walk in. No context. No occasion. Just temptation.

And this actually matters. Because the more visible and normalised these foods become, the more we eat them - often without even realising. It also ramps up pester power for kids and makes parents feel like the “bad guy” for saying no.

And before anyone comes for me - I’m not anti-chocolate. I love chocolate. But Easter eggs being sold constantly, everywhere, all year round? That’s not about choice. That’s about sales.

Tell me I’m not the only one who finds this ridiculous… 👇

08/01/2026

5 non-nutrition things I’m doing in January to support my health ⤵️

1️⃣ Getting morning light (no sunglasses!) ☀️ - Even 5–10 minutes outdoors after waking helps to regulate your body clock, energy levels and sleep quality (I get mine on the school run!) 🍃

2️⃣ Prioritising sleep (asleep by ~10pm 😴) - A big one for me as I keep staying up until gone 11pm doing jobs! I’m aiming for 7–8 hours a night, supported by less doom-scrolling in the evening so my brain can actually switch off. I might even pick up a book to help me nod off too! 🧠

3️⃣ Moving daily (7,000+ steps) - Consistent, gentle movement for physical and mental wellbeing - not chasing perfection or that magic 10k (which is a made up number by a Japanese marketing company!)

4️⃣ Adding less to my daily to-do list 🧘‍♀️ - Not setting myself up for failure!

5️⃣ Strength workouts at home (2× per week 💪) - To support muscle, bone health and metabolism - especially important as we age (1986 baby here 👀)

✨ A reminder that health is built on daily habits, not extremes - and it’s about supporting your body, not punishing it.

What are you working on this month? 🤔

Merry Christmas and happy Boxing Day from me to you 🤍I hope you’ve had the loveliest couple of days filled with good foo...
26/12/2025

Merry Christmas and happy Boxing Day from me to you 🤍

I hope you’ve had the loveliest couple of days filled with good food, great company, laughter, and a bit of rest too. No rules, no guilt - just enjoying what matters, in whatever way feels right for you. Here’s to slowing down, soaking it up, and heading into the rest of the festive season feeling nourished in every sense ✨

P.S. Swipe to see the only time I drink alcohol before 9am 😅 who doesn’t love a Buck’s Fizz?! 🥂

❤️

23/12/2025

📺 LIVE on this morning chatting to presenters and miriamcates_mp about whether weight-loss jabs are “ruining” Christmas meals 🎄🍽️ Some really great questions were asked (and no - sadly I don’t get to see them beforehand!).

With more and more people using GLP-1 medications, it’s no surprise that appetites (and portions) may look a little different at the festive table this year - but smaller plates don’t mean less enjoyment.

✨ A few gentle tips for Christmas (with or without weight-loss meds):

• Eat slowly and tune into fullness - stopping earlier is okay
• Include protein to stay satisfied (think turkey or a nut roast), plus fibre from plenty of colourful veg
• Enjoy small portions of favourites rather than skipping altogether
• Hosts: offer choice, not pressure, and let guests serve themselves - food isn’t a performance
• Remember, Christmas is about connection, not clean plates

Food habits are changing, but the joy of eating together doesn’t have to. 💛

[A huge thank you to the wonderful from for chatting to me about her lived experience].

DietitianAdvice NicsNutrition FestiveFood

📰 ⤴️ A little highlight of some Christmas-themed dietetic press interviews & quotes this month (let me know if you’d lik...
23/12/2025

📰 ⤴️ A little highlight of some Christmas-themed dietetic press interviews & quotes this month (let me know if you’d like any links or have any questions!) 🔗

Plus, tune into around 10:30am this morning to see me chatting about weight-loss injections and Christmas dinner 📺 .. I’ll try share a clip later too!

A huge thank you to the wonderful journalists for all the opportunities that have come my way this year - feeling very grateful ✨

PS I actually think the first article I’ve shared may be a 2025 highlight .. interviewed along side the amazing .fede.amati .spector and .. 🤩

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