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Natércia Ferreira Nutricionista

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Natércia Ferreira Nutricionista

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

07/01/2026

Have you checked the effects of weight loss injections when planning a pregnancy? 💉

These medications can support weight loss and, for some women, fertility. But studies are questioning what happens next when pregnancy occurs.

Weight loss injections were not studied in pregnancy, and we still do not fully understand their short and long term effects on maternal health or fetal development 🤰

Here’s my take on it: if there is evidence suggesting potential after effects on pregnancy or long term child health, then these medications should not be used when pregnancy is planned. When we do not have robust safety data, caution is not optional. Improving fertility does not justify exposing a pregnancy to unknown risks.

Weight loss can be an important part of fertility care. But it does not need to come from medications with unanswered safety questions. here are evidence based ways to support weight loss, metabolic health, and fertility, including personalised nutrition guidance from a qualified dietitian, that protect both pregnancy outcomes and long term health.

If you are planning a pregnancy and feeling unsure about weight loss injections or conflicting advice, this is exactly what I support women with. We look at your health, your nutrition, and your fertility through evidence-based nutrition while protecting both pregnancy outcomes and long term health. Get in touch via DM 💌

With love, Natércia xx

06/01/2026

A review of our family to Paris 🇲🇫

❤️

05/01/2026

Healthy & Quick Brazilian Treat 🍫🇧🇷

A simple homemade chocolate treat made with milk powder, cocoa powder, and coconut milk. It's inspired by the Brazilian treat "brigadeiro", but this version is lighter and made with just a few simple ingredients.

It's the perfect treat if you're craving something sweet, without turning food into something complicated or restrictive ✨

Here is the recipe for you:

•4tbsp of milk powder

•2tbsp of chocolate powder

•4tbsp or 60ml of coconut milk

Mix all the ingredients, roll it into small balls and coat with a little extra milk powder.

Simple, quick, and easy to enjoy as part of a balanced approach to food 🤍

With love, Natércia xx

02/01/2026

Happy New Year!

A new year often brings promises to eat better, feel healthier, and take better care of ourselves. Have you included any of these in your resolutions?

If so, I want to tell you something. For many women, these resolutions quickly turn into pressure, guilt, and unrealistic expectations around food. If you’re trying to conceive or already pregnant, postpartum, or simply wanting to feel better in your day to day life, this pressure can feel even heavier.

If 2026 is the year you want to build a calmer, more balanced relationship with food, you do not have to do it alone. My approach to nutrition is realistic, supportive, and grounded in routine and enjoyment, without extremes or restriction. You can eat better, take better care of yourself, and slow down.

Your resolution today can last 30 to 40 years. If this feels like the right time to look after yourself through nutrition, you are very welcome to get in touch. I would love to support you this year.

Wishing you a happy and healthy New Year.

With love, Natércia xx

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

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

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

Address

Woking

Opening Hours

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

Website

https://www.natercianutritionist.uk/

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