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 su

bsequently 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!

16/04/2026

📺 Here’s my clip from last night’s all about ultra-processed foods - and this experiment showed something really important👇

It’s not about cutting everything out… it’s about shifting the balance ⚖️

✨ My top takeaways:

• Progress over perfection – small, consistent changes really do add up

• Cooking from scratch doesn’t have to be complicated (or expensive!)

• Meal planning = less reliance on convenience foods

• You don’t have to ditch everything ultra-processed – many can still have a place (especially the more nutritious options, with others enjoyed in moderation)

• Add in more whole foods first (veg, beans, eggs, fish, meat, dairy) rather than focusing on restriction

• Eating out a lot? Keep it simple – grilled, balanced, add a side salad and enjoy it!

💡 One of the biggest wins we saw? More energy, better fullness, improved focus - and even saving money! 💴

This is exactly what I see in my clinic too - when we focus on real, sustainable habits, that’s when change actually lasts.

Have you been making any dietary changes recently? 🤔

15/04/2026

🕖 I’ll be on TONIGHT from 7pm with .bavin talking all things ultra-processed foods - and following 6 guests as they try to change their diets over 4 weeks! 📺🎥

Let me know if you watch!

12/04/2026

AD | Join me on the streets to find out how the world of wellness might actually be causing more confusion than clarity, as: 73% of UK consumers* say they feel confused by the health and nutrition advice they see!

So what should we focus on?

5 nutrition habits I actually recommend:

Eat a plant-focused diet 🌱 - Aim for ~30 different plant foods a week - including fruit, veg, wholegrains, beans, lentils, nuts, seeds, herbs and spices.

Choose fortified options where needed - If you’re looking for plant based alternatives, look for ones with added nutrients: ’s 5 Essential Nutrients range provides a blend including calcium, iodine, protein and key vitamins like B12 and D.

Stay hydrated💧- Aim for around 6 - 8 glasses of fluid daily (water or unsweetened drinks)

Focus on consistency, not perfection - You don’t need to follow every trend - small, realistic habits matter most

Because when it comes to nutrition - simple, balanced habits will always beat short-lived trends.

Do you agree? 🤔

*This research was taken from a national rep sample of 1997 UK consumers that was collected 14-21 January 2025 by Kokoro Global.

31/03/2026

What a month March has been 📸 … packed both professionally and personally … from fancy photoshoots to wellie walks on the farm, journalist interviews, and finally moving house 😳🏡

Today has been a chance to reflect on the chaos of the last few weeks - it’s always nice to look back through my camera roll and I’ll be sharing more about our house move over on soon, in case you like this sort of content!

Hope you have a great week and are looking forward to Easter too! 🐣 (mini eggs at the ready? 👀😋)

PS: Not featured above (as radio is hard to capture!), but thank you for the lovely chat this morning on with … always love being on! 📻

05/03/2026

📚 Happy World Book Day! ✍️

It still feels a little surreal to say that I’m a published author 🥺 ... Writing How Not to Eat Ultra-Processed was a real passion project - bringing together my experience as a dietitian with my love of simple, nutritious and practical food.

Becoming an author had always been on my bucket list, but funnily enough I actually took it off my ‘list’ just a few months before at reached out to me about writing a book. Life has a funny way of working like that! Thank you Ru. 🙏🏼

My aim with this book was never perfection or food fear, but to help people feel more confident about their food choices, as well as eating more whole and minimally processed foods, in a way that actually fits into real life.

Inside you’ll find evidence-based advice, practical tips and plenty of recipes (including some family favourites!) to make everyday meals a little simpler and nourishing.

Since its launch, my book has also been published internationally, including editions in German and Traditional Chinese - something I never imagined when I first started writing it.

A huge thank you to everyone who has bought the book, cooked from it, reviewed it, or shared it with friends and family - it truly means the world 💚

If you already have a copy, I’d love to know your favourite tip or recipe!

04/03/2026

UPFs aren’t black and white - they exist on a spectrum when it comes to healthfulness.

Some ultra-processed foods can support a nutritious diet (think wholemeal bread, baked beans, fortified wholegrain cereals and tomato-based sauces). Others are higher in fat, salt, and sugar and are best enjoyed less often.

That’s where the 80/20 approach can help:

1) Base the majority of your diet on whole and minimally processed foods.

2) Choose the more nutritious UPFs more often than the less nutritious ones.

3) And enjoy the more indulgent foods mindfully - for example in social situations, shared with friends, without guilt.

It’s not about elimination.
It’s about proportion and pattern.

- Watch the reel to see how I explain this concept visually, but please don’t look too deep into the number of blocks I used as it was largely determined by what was available to me at the time of filming 🥲

And for more support with eating better and navigating the (often murky) world of UPFs check out my book “How Not to Eat Ultra-Processed” .. and spoiler alter, it’s NOT about avoidance, it’s about making more positive choices the majority of the time! 📖

RealLifeNutrition FoodFreedom

01/03/2026

ad 💚 For over 16 years, I’ve supported people in my dietetic clinic to look after their wellbeing … but now I’m taking on the Challenge myself!🥛

Overall wellbeing isn’t just something to talk about - it’s something we can support through everyday habits. Over the next two weeks, I’ll be including an Activia Kefir or Activia Fibre yoghurt once a day, alongside focusing on the other pillars that matter too: diet, movement, stress… and sleep (the one I’m most guilty of neglecting 🙋🏻‍♀️).

Activia Kefir and Yoghurts contain live cultures as well as calcium, and I love how easy it is to enjoy as part of breakfast or a snack - especially when life is busy.

I’ll be sharing how I get on and what I learn along the way, so stay tuned 👀

Who’s joining me by including at least one fermented food a day to support their gut?!

28/02/2026

Intermittent fasting isn’t magic - and new research shows it’s no more effective for weight loss than other approaches (pretty sure this is what most dietitians and registered nutritionists have been saying all along!).

This doesn’t mean fasting is “bad”. A gentle 10 to 12 hour overnight break from food can work well for many people and gives your gut a natural rest.

But longer fasts aren’t suitable for everyone - especially if you’re on blood sugar–lowering medication, pregnant, older, younger, training intensely or at risk of disordered eating. And shrinking your eating window too much can make it harder to meet your protein, fibre and overall nutrient needs. Also side note, most of the positive research on fasting was done in MEN!

For most people, regular meals, a couple of snacks and less ‘grazing’ (aka skipping your lunch break in favour of fridge-picking all afternoon .. tut tut), is a very sensible approach.

As always - sustainability beats extremes.

Watch the reel for the full breakdown of my personal opinion on fasting and let me know… have you tried intermittent fasting? If so, what type?

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 ⤵️

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… 👇

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Manchester

Website

http://nicsnutrition.com/

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