Maria Kolotourou, Online Dietitian

19/07/2025

Co-regulation is SO important. As a health professional working daily with neurodivergent individuals, I find this advice fantastic — and honestly, it's relevant for all ages and neurotypical folks too 👏

13/07/2025

✨ Want nutrition advice & support that actually meets your needs?

📝 I’ve created a super short survey just for you!

🎁 As a thank you, you can enter a giveaway for a FREE 1:1 session with me at the end of the survey!

🔗 Survey link: https://forms.office.com/r/j5dHHRQ1WC

Thank you so much!
Maria Kolotourou, Dietitian-Nutritionist

💌 hello@yourgreekdietitian.com
📱
🌐 www.yourgreekdietitian.com

11/07/2025

🧠 How All-or-Nothing Thinking Messes with Your Diet
When you think in extremes — “I’ve blown it, might as well keep eating” or “I’ll start again Monday” — you’re stuck in a cycle of 😔 guilt, 🍽️ overeating, and ⛔ restriction.
This mindset turns one “imperfect” meal into a day, week, or month of chaos.
In reality, one meal doesn’t define your progress — it’s what you do consistently that matters. ✅
✨ Progress, not perfection
✨ Flexibility over rules
✨ Compassion over guilt
You don’t need to “start over” — just keep going. 🌿
📅 Free discovery call: https://l.bttr.to/zMcCm
📧 Email: hello@yourgreekdietitian.com
💻 Website: yourgreekdietitian.com

05/07/2025

☕️ Coffee is great... but it’s NOT breakfast!
Real breakfast fuels you with:
✔️ Energy (carbs like bread, fruit, oats)
✔️ Lasting power (protein & fibre for balance)
✔️ Satisfaction (healthy fats + flavour to complete your meal)

Whether you have time for a fancy plate 🍳 or a quick grab-and-go 🥐, make sure your breakfast nourishes you.

Remember: Coffee can come with breakfast — not replace it!

Drop a ❤️ in the comments and I’ll DM you 5 delicious, dietitian approved breakfast ideas 😉

If you found this helpful save it for later or share with a friend who needs this reminder! 💛✨

02/07/2025

Modern life often keeps us glued to screens and stuck in routines that make movement feel like a chore. But your body needs gentle, regular movement — for energy, mood, and connection 🧘‍♀️🌿
It’s not about burning calories — it’s about feeling good, reconnecting with your body, and moving in a way that supports your wellbeing. Movement can be joyful, grounding, and a way to care for yourself ✨
Even a 10-minute walk or a few mindful stretches can make a difference.
You don’t have to do it perfectly — just start where you are.
What kind of movement feels good to you lately? 🧘‍♀️🚶🏊

27/06/2025

Another client win! 👏
Craving a salad. Not out of guilt. Not to “make up” for anything. Just because her body genuinely wanted something fresh and crunchy.
✨ That’s the magic of intuitive eating.
When we stop fighting our bodies, things start to fall into place 💚
#διαισθητικήδιατροφή

20/06/2025

💪 Protein and muscle growth – what does the evidence really say?
There’s a lot of buzz around protein supplementation and muscle building. And this isn’t just about body composition. Maintaining healthy muscle mass is essential for overall health, especially as we age. It supports mobility, metabolic and bone health, injury prevention, and mental wellbeing.
A meta-analysis (Morton et al, 2018) confirmed that protein can support increases in muscle mass — but there are two key takeaways that often get overlooked:
1️⃣ Resistance training is far more effective than protein alone. In other words, strength training remains the most effective approach for building muscle.
2️⃣ Sufficient protein intake is important, but intakes beyond 1.6g/kg/day don’t appear to offer additional benefits for most people aiming to build muscle. It’s worth noting that reaching this level of protein is very achievable through diet alone – no powders or bars needed for the average active adult.
So before stocking up on protein supplements, it’s worth looking at:
☑️ the quality, duration and frequency of your training
☑️ the overall balance of your meals and whether you're meeting your needs with food first
So, what’s the verdict? Prioritise strength training in a sustainable way that fits your lifestyle, and aim to meet your protein needs through whole foods where possible.
Want more practical, evidence-based tips?
Follow for realistic, no-nonsense nutrition advice 💬
Or DM me if you’d like individualised support with your diet.
#διαισθητικήδιατροφή

16/06/2025

✨ “It feels like a superpower...”
One of my clients recently shared this: he paused mid-meal, checked in with his hunger, and realised he was full — without guilt, rules, or pressure. Just his body and his own cues.
This is what happens when you start trusting your body again.
No food rules. No counting. Just practice, presence, and patience.
👉 If this feels out of reach for you right now, you're not alone.
But it is possible. Your body still knows how to guide you — it just needs the chance.
💬 Have you ever had a moment like this? Or does it still feel far off?

13/06/2025

A useful reminder as we approach the weekend 😉
Cheat meals and cheat days keep you stuck in a cycle of restriction, overeating and guilt. They tell you some foods are “bad” and only allowed if you’ve been “good.” But normal eating isn’t about punishment or reward — it’s about balance, freedom, and satisfaction.
Let go of the rules and watch your relationship with food transform. You deserve to eat without guilt or fear. Ready to make peace with food? Let’s do this — for good. 💙
📅 Free discovery call: https://l.bttr.to/zMcCm
📧 Email: hello@yourgreekdietitian.com
💻 Website: yourgreekdietitian.com
#διαισθητικήδιατροφή

10/06/2025

Grateful for this new collaboration with the fantastic team of JIVA Fertility 😊🙏

Meet Maria Kolotourou, our dietitian and nutritionist.

Maria Kolotourou is a registered dietitian with over 20 years of experience, specialising in women’s health, emotional eating, and non-diet approaches to nutrition.

Through her compassionate, evidence-based care, Maria helps individuals build healthier relationships with food and body. Her approach is rooted in intuitive eating principles, the Mediterranean diet, and trauma-informed practice, with personalisation at the core.

Alongside her private practice supporting clients in the UK, Greece, and internationally, Maria serves as a Clinical Lead in Eating Disorders within the NHS. Her work blends academic knowledge, clinical expertise, and a strong commitment to long-term wellbeing.

A Few Things About Maria:
- Over 20 years of experience as a dietitian in the UK and Greece
- Clinical Lead in Eating Disorders for an NHS Trust
- Specialist in women’s health, intuitive eating, and non-diet approaches
- Areas of expertise in Mediterranean and Low FODMAP diets
- Contributor to medical research, publications, media, and nutrition education
- Offers personalised, trauma-informed care across borders

Maria’s goal is to empower individuals to nourish themselves with confidence, care, and compassion through every stage of life.

01/06/2025

🩺 Weight Loss Injections (GLP-1 Receptor Agonists): A Balanced Perspective
There’s been a growing interest — and controversy — around the use of GLP-1 receptor agonists for weight loss.
As a dietitian specialising in intuitive eating and eating disorders, I’ve seen how these conversations can quickly become polarised — either overly enthusiastic or deeply critical — with little room for nuance.
💬 In my this post, I aim to offer an evidence-based, balanced look at:
• Who these medications are clinically indicated for
• What the research shows about their effects and risks
• Why nutritional, emotional, and psychological support is essential
• The vital role dietitians can play in supporting people using them
This is a sensitive and timely topic. Whether you are considering (or already using) these medications, I hope this post supports you in making informed and confident decisions that feel right for you.
📖 You can read the full article here: https://bit.ly/43AFrA2
#διαισθητικήδιατροφή

25/05/2025

"Food used to feel like a battle. Now, it feels more like a conversation." 💬🍽️
These words from a client beautifully capture the shift that happens when we stop fighting food and start listening to our bodies with curiosity and care. 🧡
If you're tired of the guilt, the rules, and the all-or-nothing cycle… you're not alone.
✨ Ready to rebuild your relationship with food? Get in touch today 👇
💻 Website: yourgreekdietitian.com
📅 Book a free discovery call: https://l.bttr.to/zMcCm
📧 Get in touch: hello@yourgreekdietitian.com
#διαισθητικήδιατροφή