The Basic Nutritionist

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The Basic Nutritionist

Making healthy eating feel easy, not overwhelming. Simple nutrition for real families.
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10/03/2026

If you have ever packed a lunchbox and thought this will do today
You are not alone 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️.

Parents are busy and the modern food environment makes the convenient option the easiest option.

This post is not about blame. It is simply what I have noticed after years of working with families and looking at the research on what children are actually eating.

Many lunchboxes end up ✋🏼low in fibre ✋🏼high in ultra processed foods ✋🏼missing protein ✋🏼stacked with hidden sugars.

The good news is that small shifts can make a big difference.

This is exactly why I created Our Ultra Processed Kids, to help parents navigate modern food and feel confident nourishing their children.

Inside the course you will also get a FREE lunchbox balance guide with simple ideas and recipes.
Comment UPF and I’ll send you the link 💛

08/03/2026

Happy International Women’s Day 💛

Motherhood.
Careers.
Families.
Businesses.
The invisible mental load that never really switches off.

Women are strong in so many ways the world doesn’t always see.

For a long time women’s health hasn’t always been fully understood or prioritised, but slowly the conversation is changing. More awareness. More understanding. More women feeling empowered to take control of their health.

That’s one of the reasons I care so deeply about the work I do.

Because when women feel strong and well, everything around them benefits too.

Here’s to strong women everywhere, and to continuing the conversation around our health. 💛

06/03/2026

Food Fact Friday 🥝

This might surprise you but there is actual research showing that eating two kiwis before bed may improve sleep quality.

In a study looking at adults with sleep disturbances, participants ate two kiwis one hour before bed for four weeks. The results showed they fell asleep faster, slept longer and reported better sleep quality overall.

Why?
Kiwis naturally contain serotonin, which helps regulate sleep cycles, along with antioxidants and folate that may support sleep regulation.

No expensive sleep supplements.
No complicated routine.

Just two kiwis before bed.

Nutrition really can be that simple sometimes.

Have you ever tried this? 🥝

05/03/2026

A few Tesco finds from this week through the eyes of a mum and nutritionist. Some brilliant staples, a couple of convenient wins… and one that made me a bit sad.

Which ones would you pick up? 👀

03/03/2026

Hello 👋🏼

I thought it was about time I properly reintroduced myself.
If you’ve been here a while, you know the drill.
 If you’re new… welcome to the beautiful chaos.
I’ve tried to squeeze as much of “who I am” into this post as possible. The nutrition, the parenting carnage, the snake, the why.

And yes, even the music choice. A little old school gangsta, a little motivational, a little wanderlust energy, felt right.

I absolutely love what I do, helping parents and families feel better, calmer and clearer around food. It genuinely lights me up and I’d love you to come along for the ride.

If you’ve got questions, send them my way.

Big love always,
 The Basic Nutritionist x

01/03/2026

✌🏼Proof that two things can be true at once!

This is the problem with the wellness world. It’s all or nothing. But that’s not life, that’s not human, and that’s no fun (in my opinion).

My goal is to live the best possible life in the short time we have. For me that means staying fit and healthy to maximise my experiences and opportunities, but it also means sometimes having the cake, the ice cream or saying yes to a last minute holiday.

Don’t let the wellness world tell you health has to be rigid, boring and limiting. Sometimes skipping the gym for ice cream on holiday with your mates is actually the healthiest thing you can do 🙌🏼.

Big Love Always
�Sofi x
lifestyle youchooseyourlife

28/02/2026

🥥The ultimate coconut milk swap!🥥

This is the best one I’ve found, hats off

Organic with no stabilisers with a cheaper price, absolute no brainer 🙌🏼.

If you’d like a discount code for everything on Vilgain, comment COCONUT and I’ll send it over 💛

27/02/2026

Food Fact Friday - Not so natural flavourings 🫠

Vanilla flavouring was once made using castoreum… from beavers’ scent glands.

Relax. It is rarely used now. Most vanilla flavour today is vanillin, usually synthesised to replicate the main compound in vanilla beans.

But that is not even the main point.

The point is this:

When you see “natural flavourings” on a label, it does not mean whole foods blended in a kitchen.

It can mean isolated flavour compounds, extracted and rebuilt to create a taste. And brands do not have to tell you exactly what those compounds are.

One bottle says “orange oil”.

The other says “natural flavourings”.

That small wording change is exactly why reading labels matters.

Not fear. Not perfection. Just awareness.

25/02/2026

Feeding kids today feels heavier than it should.

It’s not just dinner.
It’s labels.
It’s mixed messages.
It’s guilt.
It’s trying to protect their health without creating food issues.

And most of us are just doing our absolute best in a supermarket designed to confuse us.

You’re not failing.
Modern food is.

That’s exactly why I created Our Ultra Processed Kids.
To give parents clarity, confidence and calm around food. No fear. No extremes. Just education that makes sense.

It’s now available on demand so you can watch it in your own time, around real life.

If you want the link, comment COURSE and I’ll send it straight over 💛

23/02/2026

5 More Minimally Processed Finds in Aldi.

Let’s go 👏🏼. Every time I visit, there are more and more minimally processed options and we are HERE FOR IT!

Let me know in the comments which ones you’ll be trying?

Part 1 reel here

16/02/2026

📣📣📣Ok. This is probably my most requested swap ever.

Gravy…VERYcontroversial territory.

Both of these ingredient lists are long. I’m not pretending one is three ingredients from your nan’s cupboard,

BUT

One of them actually contains recognisable food.
Onion.
Beef stock.
Tomato.
Herbs.

The other… reads more like a chemistry GCSE revision sheet.

This is where label reading gets interesting. It’s not about perfection. It’s about what makes up the bulk of the product.

Is it real food… or flavourings, colourings and things that exist purely to make brown water taste like Sunday lunch?

Yes, the better one costs more. That’s the honest bit.

If you really want the gold standard, you can make it yourself from meat juices and stock. That’s always going to win.

But if you’re grabbing something off the shelf mid week while juggling homework, laundry and someone crying because their Yorkshire pudding touched a carrot… this is a simple upgrade 🤣.

No food fear.
No gravy shaming.
Just better swaps, one shelf at a time ✌🏼.

13/02/2026

🙌🏼Happy Half Term Parents!🙌🏼

Snack monsters are home, so thought I’d offer some quick, monimally processed snack inspo from

💛what snack will you be trying?💛

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