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Monday 8am - 6pm Tuesday 8am - 6pm Wednesday 8am - 6pm Thursday 8am - 6pm Friday 8am - 6pm

https://www.natercianutritionist.uk/

Natércia Ferreira Nutricionista, Woking (2026)

27/03/2026

In the first trimester, your body needs consistent, nourishing support to keep up with hormonal shifts and increased energy demands.

Focus on simple, well-tolerated habits like:

- Eating every 2 to 3 hours to avoid energy dips

- Pairing carbohydrates with protein to support stable blood sugar and a healthy pregnancy

- Including a variety of nutrients to support your baby’s development

- Prioritising iron-rich foods to help reduce fatigue

- Choosing real, whole foods that nourish you and your baby

- Keeping meals simple, balanced, and easy to tolerate

- Supporting yourself as a mum to be, your energy, your recovery, and your wellbeing matter just as much

Taking care of yourself is part of taking care of your baby. As an expecting mama, your body deserves support, not just expectation.

If you are trying to conceive or already pregnant, I offer personalised support to help you feel more energised, nourished, and supported.

DM “NURTURE” to get started.

With love, Natércia xx

25/03/2026

Free resources to support you through fertility and pregnancy. Feeling lost on what to eat during this stage is more common than you think.

Trying to conceive or already pregnant? I’ve got you 🤍

If you’re pregnant or trying to conceive, the advice out there can feel all over the place. Eat more of this, avoid that, or cut this out completely.

At the same time, somehow you still need to deal with nausea, cravings, fatigue, and constant changes in appetite. It’s a lot.

That’s exactly why I created these 2 ebooks, so you can feel more in control, not overwhelmed.

✨ 30 Recipes To Increase Fertility

No more guessing what you should eat when you're trying to conceive. Simple, nourishing meals designed to support your body.

✨ 30 Meals For a Healthy Pregnancy

Recipes designed to support nausea, fatigue, constipation and other common pregnancy symptoms.

They’re currently free when you book a consultation. Whether you're whether you’re preparing for pregnancy or already navigating it. These e-books were made to help you get your body ready, feel more confident, nourished and supported.

Comment “NURTURE” or DM me to grab both for free.

With love, Natércia xx

23/03/2026

Pregnancy symptoms are not in your head. This is motherhood, without the filter.

The first trimester can feel like a complete shift in how your body functions.

Nausea that can hit at any time of the day.
Fatigue that makes even simple tasks feel exhausting.
Food aversions that turn meals you once loved into something you cannot tolerate.

This is where working with a prenatal dietitian can make a real difference.

Instead of guessing what to eat, you receive guidance that adapts to your symptoms, your appetite, and what your body can actually tolerate.

My pregnancy ebook includes practical, symptom-friendly recipes designed to support you through each stage, even on the days when eating feels difficult.

Because nutrition during pregnancy should feel supportive, realistic, and easy to follow.

DM “NURTURE” or visit the link in bio to access the ebook or explore personalised support.

With love, Natércia xx

20/03/2026

Like so many mums, I spent way too much time googling what was safe to eat.

Especially when the symptoms start to kick in.

Nausea. Food aversions. Fatigue. Sudden changes in appetite. Feeling hungry but not knowing what you can actually tolerate.

It quickly becomes overwhelming, and food, which should feel supportive, starts to feel confusing.

During pregnancy, nutrition is not just about what to avoid. It is about adapting to what your body is going through and finding ways to support it through each stage.

Pregnancy symptoms are no joke and with the right approach, you can ease them, support your energy levels, and feel more confident in your choices without constantly second guessing.

Because this stage is already demanding enough. Nutrition should feel like support, not another source of stress.

If you are struggling with symptoms and feel unsure what to eat, you do not have to figure it out on your own.

I’m offering a limited number of free consultations this month to help you feel more supported, more confident, and more in control of your nutrition during pregnancy, especially if you're having early pregnancy symptoms.

DM “NURTURE” or book through the link in bio.

With love, Natércia xx

18/03/2026

What supporting your pregnancy actually looks like.

Fatigue. Nausea. Blood sugar crashes. Constant hunger. Bloating.

These are some of the most common pregnancy symptoms, but they are not something you just have to “put up with”.

As a pregnant mama, your body is working constantly to grow and support your baby. What you eat can either support that process or make these symptoms feel more intense.

Balanced meals that include protein, fibre, healthy fats, and quality carbohydrates can help stabilise energy, reduce nausea, and support more consistent blood sugar levels throughout the day.

Pregnancy can feel overwhelming, especially when your body changes so quickly and symptoms feel unpredictable. Many women feel tired, uncomfortable, and unsure what will actually help.

With the right support, nutrition becomes something practical you can rely on to feel more stable, more energised, and more in control throughout your pregnancy.

Real motherhood starts with supporting yourself first. If you’re ready to feel more supported in this stage, you can book a free consultation this month or DM “NURTURE” to get started.

With love, Natércia xx

16/03/2026

Early pregnancy can feel overwhelming. Whether you’re looking for symptom relief, a personalised plan, or just someone to guide you through all the noise, I’m here.

The first trimester often brings nausea, fatigue, bloating, food aversions, and sudden changes in appetite. You're not alone, I'm ready when you are.

With the right support, nutrition can become a practical tool to help manage symptoms, stabilise energy, prevent complications, and support your baby’s development.

DM me “NURTURE” and I’ll help you find the best way to get started. Let’s do this together.

With love, Natércia xx

13/03/2026

Unfortunately, many women only start thinking about pregnancy nutrition after complications appear. At the same time, many are left second guessing every craving and food aversion, wondering if they are doing enough for their baby.

Pregnancy places significant demands on the body. I'm also a mother, and I felt overwhelmed, under-supported, and like no one was talking about the real-life side of pregnancy nutrition.

Nutritional needs increase to support placental development, blood pressure regulation, hormone balance, and the growth of your baby. That’s what led me here.

Preeclampsia is a serious pregnancy condition characterised by high blood pressure and changes in organ function. While several factors contribute to its development, nutrition plays an important role in supporting vascular health and overall metabolic balance during pregnancy.

Adequate intake of key nutrients such as calcium, magnesium, potassium, omega 3 fatty acids, protein, and antioxidants can help support blood pressure regulation and reduce inflammation.

Balanced meals that combine protein, fibre, healthy fats, and complex carbohydrates can also help stabilise blood sugar levels and support steady energy throughout the day.

Nutrition alone cannot guarantee prevention, but having the right guidance can make a meaningful difference in supporting a healthier pregnancy.

After becoming a dietitian, I made it my mission to support women through one of the most important (and intense!) seasons of their lives with real strategies, real food, and real support.

If you would like personalised nutrition guidance for fertility, pregnancy, or postpartum recovery, you can book a consultation through the link in bio.

With love, Natércia xx

11/03/2026

POV: you learn how to fuel your body and reduce complications like gestational diabetes.

Nutrition during pregnancy is not just about eating more. It is about giving your body the right nutrients to support hormonal balance, stable blood sugar levels, and healthy fetal development.

Gestational diabetes develops when the body struggles to regulate blood sugar during pregnancy. While there are several contributing factors, nutrition plays a significant role in supporting metabolic health and reducing risk.

Balanced meals that combine protein, fibre, healthy fats, and complex carbohydrates help stabilise blood glucose and support steady energy throughout the day. This also helps reduce spikes and crashes that place additional strain on the body.

With the right guidance, nutrition can become a powerful tool to support both maternal health and baby’s development during pregnancy.

If you need guidance tailored to your stage: whether you're ttc, navigating pregnancy, or planning your recovery, book a call or DM 'nurture' to learn more - link in bio.

Because your journey is unique, and your nutrition plan should be too!

With love, Natércia xx

09/03/2026

After birth, the focus quickly shifts to the baby. But your body is still recovering from pregnancy, labour, and a major hormonal transition.

Postpartum nutrition is rarely discussed, yet it plays a critical role in recovery.

During the postpartum stage, the body is working to restore nutrient stores, repair tissues, rebalance hormones, and for many mothers, produce breast milk. These processes significantly increase nutritional demands at a time when many women are also experiencing sleep deprivation, physical healing, and emotional adjustment.

Without the right nutritional support, it is very common to feel depleted, exhausted, and unsure how to support your body properly.

Here’s what I offer in my 1:1 Nutritional Coaching:

• A fully personalised nutrition and supplement plan to help you feel confident, support recovery and energy

• Strategies to manage common pregnancy symptoms and full postpartum recovery

• Weekly private calls to walk through progress, question and adapt the plan to your symptoms, lifestyle and goals

• Unlimited message support between call so you never feel you’re doing it alone

Whether you’re trying to conceive, pregnant or preparing for postpartum this is the service for the mom (or mom-to-be) who wants a clear plan designed just for her: no more guessing or generic advice.

If you would like personalised nutrition support during pregnancy or postpartum, you can book a consultation via the link in my bio or send me a message.

With love, Natércia xx

06/03/2026

Pregnancy fatigue is not always “just hormones”. And this is exactly why nutrition support matters 👇🏻

I see so many women only seek help once their iron levels are already very low. At that stage, rebuilding iron stores can take 3 to 6 months. Some women don’t respond well to oral supplements and end up needing intravenous iron.

IV iron is expensive, time consuming, and emotionally draining.

Most of the time, this could have been prevented earlier with proper monitoring, structured nutrition changes, and targeted supplementation guided by a professional.

You need to prioritise iron rich foods regularly to avoid fatigue and exhaustion. You need to prioritise iron rich foods regularly to avoid fatigue and exhaustion.

You can build snacks and meals that include:

• Steak or lamb with a side of roasted vegetables and peppers

• Beef mince in wraps with salad and a squeeze of lemon

• Sardines or mackerel on toast with rocket and tomatoes

• Lentil and spinach soup with added lemon juice

• Hummus with red pepper and wholegrain pitta

• Boiled eggs with spinach and citrus fruit on the side

Iron deficiency is far easier and less expensive to prevent than to treat.

This is why having professional nutrition support during pregnancy is not a luxury. It is prevention.

💌 If you want to avoid complex and costly iron issues later, book a consultation via the link in my bio.

Feel energised, nourished and supported throughout your pregnancy.

With love, Natércia xx

04/03/2026

Pregnancy symptoms are real. One day you feel fine, the next everything changes. As a fertility and maternal dietitian and also a mother, I know the challenges of motherhood very well 🤰🏻

I know what it feels like when nausea makes even the smell of food unbearable. If your going through pregnancy symptoms, you're not alone. Hormones rise quickly. Blood sugar becomes more sensitive. Digestion slows. Nutrient demands increase from the very first weeks. Your body is working constantly behind the scenes.

And that's why you need a prenatal nutritionist. And here's how you can work with me 👇🏻

✨ 1:1 Pregnancy Nutrition Support

I offer nutrition support that actually works (and doesn't feel overwhelming)

Together, we look at your symptoms, your appetite, your routine, and your stage of pregnancy.

✨ U30 Meals for a Healthy Pregnancy E-book

A practical guide with balanced, nutrient focused meals designed to support energy, blood sugar stability, and key pregnancy nutrients without complicated rules. It's a great resource with practical recipes that can alleviate pregnancy symptoms.

You can find all the details & how to get in touch via the link in bio.

With love, Natércia xx

02/03/2026

How to support blood sugar and energy with real food. If you’re pregnant and feeling constantly tired, shaky, nauseous, or crashing between meals, blood sugar instability is often part of the picture 🍽️

Pregnancy symptoms are no joke. Hormonal changes naturally affect how your body regulates glucose. If you’re pregnant and facing this problem, the goal isn’t to eat less, it’s to eat more consistently.

A simple plate like salmon with broccoli and a portion of rice or potatoes is a great example 🥦

To keep blood sugar steadier throughout the day, try:

• Eat every 2 to 3 hours, even if it’s small: Greek yoghurt with berries, apple with peanut butter, a boiled egg with oatcakes.

• Always pair carbs with protein: Toast with eggs, banana with nut butter, crackers with cheese, rice with chicken or salmon.

• Include healthy fats: avocado on sourdough, nuts with fruit, olive oil on vegetables.

• Don’t rely on carbs alone: plain biscuits or cereal on their own are more likely to cause a spike and crash.

• Start the day with protein: eggs on toast, yoghurt with seeds, a smoothie with milk and nut butter.

These small adjustments reduce sharp glucose spikes, which means steadier energy, fewer nausea waves, and better focus.

If you’d like personalised support managing pregnancy fatigue and blood sugar naturally, get in touch via the link in bio.

With love, Natércia xx

Natércia Ferreira Nutricionista

27/03/2026

25/03/2026

23/03/2026

20/03/2026

18/03/2026

16/03/2026

13/03/2026

11/03/2026

09/03/2026

06/03/2026

04/03/2026

02/03/2026

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Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm