Natércia Ferreira Nutricionista

Natércia Ferreira Nutricionista Nutrition excelence with caring support for your family. Presential and online consultation📍UK

30/12/2025

2025 was a year of supporting couples trying to conceive, pregnant women, and mothers through real life, evidence based nutrition ✨

Thank you to everyone who trusted my work, showed up for themselves, and allowed me to be part of such an important chapter of their lives. I feel incredibly honoured! 🤍

I’m grateful for this community and I look forward to continuing to support you in 2026.

Wishing you a happy, healthy New Year. I can’t wait to see you! 🙏🏻

With love, Natércia xx


29/12/2025

Exams that show your partner isn’t healthy for conception 👇🏻

Male health plays a huge role in fertility, embryo development, and pregnancy outcomes, yet it is often overlooked. Here are some of the exams I commonly use to understand whether a partner’s health might be affecting conception:

Red blood cell folate 25 to 30%
Higher levels are associated with reduced fertilisation, implantation difficulties, and higher miscarriage risk.

Homocysteine >10 to 12 µmol/L
Elevated levels suggest reduced s***m quality and DNA integrity.

Total testosterone

4 Nutrition Tips to enjoy Christmas 🎄 🍽️For couples trying to conceive and pregnant or breastfeeding women, small suppor...
23/12/2025

4 Nutrition Tips to enjoy Christmas 🎄 🍽️

For couples trying to conceive and pregnant or breastfeeding women, small supportive choices can help protect hormone balance, energy, and digestion during the festive season, without restriction or overthinking.

Adding fibre and protein where you can, such as hummus with vegetables or seedy crackers, fruit and nuts with meals, or pairing cheese boards with fibre rich sides, helps support blood sugar and steadier energy levels.

Skipping meals to prepare for festive food often backfires. Regular meals make it easier to enjoy Christmas meals calmly and comfortably.

Alcohol choices also matter. For couples trying to conceive, avoiding alcohol can help support ovulation (drinking can reduce the chance of ovulation by up to 30% so watch out!). Check out our latest Christmas Ice Cube recipe for some mocktail inspo.

For breastfeeding mothers, alcohol should be kept to moderation, only after the baby is 6 months old, and spaced well away from feeds.

These simple, realistic habits support fertility, maternal wellbeing, digestion, and energy throughout Christmas, so you can enjoy the season without guilt or overcomplicating food.

Merry Christmas, I hope you have a fabulous time! 🤍

With love, Natércia xx


22/12/2025

I made these Christmas ice cubes as a simple way to add something special to festive drinks 🎄

It is a perfect option for a Christmas mocktail, refreshing, easy to prepare, and a lovely detail for entertaining or enjoying a quiet festive moment at home, perfect for adding a festive touch to water, sparkling drinks, or alcohol free cocktails throughout the Christmas period.

If you would like more healthy and easy recipes, you can find my ebooks via the link in my bio.

It can also be a great gift idea for that person trying to conceive or carrying a little one 🎁

Recipe for the ice cubes:

• orange slices
• rosemary
• cranberries
• star anise
• cranberry juice

Freeze the cubes until set.

Serving Suggestion:

Add 1x ice cube per person and mix with 2/4 cranberry juice and 2/4 sparkling water.

With love, Natércia xx

19/12/2025

Quick & Easy Christmas Treat Idea 🎄😋

Christmas can also include healthier options. This simple chocolate and berry treat is a lovely way to enjoy something sweet without overloading your blood sugar. It is made with a few nourishing ingredients and is perfect for sharing or keeping in the fridge when a craving hits.

Here is the recipe for you:

• 100g blueberries

• 100g raspberries

• 1 teaspoon cinnamon, to taste

• 1 half cup crushed nuts, such as pecans, cashews or walnuts

• 180 g dark or semi dark chocolate with a good cocoa percentage, melted

• Desiccated coconut

In a lined recipient, combine the berries, cinnamon, nuts and melted chocolate. Sprinkle with shredded coconut on top and refrigerate for around 2 hours or until set. Once firm, cut into pieces and serve.

It’s a simple way to enjoy something sweet while still supporting your energy and balance over the festive season.

Merry Christmas!

With love, Natércia xx

18/12/2025

Trying to conceive can feel confusing when you are unsure where to start. So here I'll give 3 things you shouldn't do if you're hoping to get pregnant in 2026:

1. Go long hours without eating. This disrupts blood sugar and hormone balance which can affect ovulation. Regular meals help keep your energy steady and support a more predictable cycle.

2. Not checking the impact of preconception & fertility nutrition. Your diet hugely influences hormone balance, egg and s***m quality and your overall reproductive health! This not only increases your chances of conceiving, it also supports a healthier pregnancy from the very beginning.

3. Drink too much alcohol. It can affect hormone regulation, reproductive cells and cycle quality, making it harder for your body to maintain the balance it needs for conception. There are a number of studies suggesting that high alcohol intake can drive up inflammation and reduce fertility in both partners and affect early pregnancy outcomes.

If 2026 is your year to get pregnant, I recommend regular, balance meals, low alcohol consumption and full understanding of how fertility nutrition can support you. Get your herbal teas and mocktails ready and have a chat with me!

If you want guidance that is personalised to your symptoms, your routine and your goals, you can book a consultation through the link in my bio.

With love, Natércia xx

Many women feel unsure about which foods actually support fertility. And to be honest, nutrition isn't always straightfo...
17/12/2025

Many women feel unsure about which foods actually support fertility. And to be honest, nutrition isn't always straightforward, especially when your energy, appetite and routine change from day to day. Good nutrition isn't just to support fertility, it's the foundation of it 🌱

The foods in this post help regulate hormones, support ovulation and protect reproductive cells. The quality of your eggs, s***m, hormones, and overall reproductive health is directly influenced by to the nutrients you eat each day, which means small and consistent changes can make a meaningful difference.

Your fertility journey isn’t about restriction or perfection. It is about creating a steady routine that nourishes and supports your body. Every balanced choice you make helps build a stronger foundation for conception.

So think of each meal as your opportunity to fuel your body with the nutrients it needs to support your hormones, your cycles and your overall reproductive health.

If you are looking to start a new chapter in your life or in case you’re just feeling lost and confused, remember to nourish your body with structure and consistency. I'm here to help you along the way with guidance that fits your routine and your goals.

You can book a consultation through the link in my bio.

With love, Natércia xx


15/12/2025

Have you seen the new headlines about calcium supplementation in pregnancy following new Cochrane findings? They are questioning the benefits of calcium during pregnancy.

Here’s my take on it: While this research is important, it does not mean every pregnant woman needs to supplement or change what she is doing. Calcium requirements vary based on dietary intake, absorption, medical history, and individual pregnancy needs.

The key question explored in this Cochrane review was whether calcium supplementation helps prevent pre-eclampsia. The updated findings suggest that calcium supplementation does not reduce the risk of pre eclampsia for the general pregnant population.

This does not mean calcium is unimportant in pregnancy. Calcium still plays a vital role in bone health, muscle function, and overall maternal wellbeing. What it does mean is that supplementation should not be viewed as a universal preventive strategy for pre eclampsia.

This is why nutrition during pregnancy should never be guided by headlines alone. Each case deserves to be assessed properly, looking at what is already being consumed and whether additional support is actually required.

If you are pregnant and feeling unsure about supplements or conflicting advice, this is exactly what I support women with. We look at your diet, your needs, and your pregnancy properly, so you are not left guessing or stressing over headlines. Get in touch and drop me a DM!

With love, Natércia xx


11/12/2025

What I eat at work as a maternal and infant dietitian 🍴

My meals are planned to support steady energy, balanced blood sugar and good digestion through a full day of consultations. I keep the structure simple, with protein, healthy fats and fibre in every meal so I stay satisfied and focused.

If you are trying to build a routine that supports fertility, pregnancy or postpartum, these are the types of balanced meals that most women find easier to maintain during busy weeks.

Save this for ideas you can use in your own routine.

With love, Natércia xx


09/12/2025

Quick & Dinner Idea: Avocado pesto & salmon pasta 🍽️

This is a simple meal that supports hormone balance, energy and digestion during fertility and pregnancy. The avocado adds healthy fats, the salmon provides protein and omega 3, and the pasta helps keep your energy steady through the afternoon.

Many women I work with want meals that feel comforting but still support their symptoms and routine. This one is quick to prepare and fits easily into a busy day.

Comment ‘Recipe’ for the full recipe and nutritional breakdown.

With love, Natércia xx


I wanted to share a patient case with you because many women tell me they feel unsure about what to eat during pregnancy...
08/12/2025

I wanted to share a patient case with you because many women tell me they feel unsure about what to eat during pregnancy. Your body changes completely and the way you nourish yourself can shape your energy, digestion and overall comfort.

This client came to me feeling unsure about her choices, experiencing energy dips throughout the day and struggling to keep a consistent eating rhythm. After assessing her symptoms, routine and nutrient needs, we built a structure that supported her pregnancy and was realistic for her lifestyle.

Within a few weeks she noticed steadier energy, improved digestion, better appetite regulation, decreased nausea, less anxiety and better sleep. These shifts helped her feel more comfortable in her daily routine and more confident in how she was nourishing herself.

If you are finding pregnancy nutrition challenging or want to understand what your body needs during this time, personalised guidance can support you with clarity and confidence. You can book a consultation through the link in my bio or send me a message.

With love, Natércia xx


04/12/2025

5 Fertility Breakfast Ideas

Fertility begins with your daily habits, and breakfast plays an important role in supporting hormonal balance and healthy cycles.

These are simple breakfast ideas that help stabilise blood sugar, provide essential nutrients and create the foundation your body needs when you are trying to conceive.

If you are on your fertility journey and feel unsure about what to eat or how to support your hormones through nutrition, personalised guidance can make a real difference.

You can book a 1-1 consultation through the link in my bio or send me a message for more details.

With love, Natércia xx

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