Sophie's Nutrition

Sophie's Nutrition Raising Awareness about Food Labels. Clever Supermarket Swaps. https://linktr.ee/sophiemorris
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My mission is to empower women through education and mindset coaching so they can feel more confident, have more energy, and support them to lead a mindful and happy life.

13/01/2026

I know protein is having a major moment right now, but we need to be careful not to let big health claims distract us from the overall context of the product. Charging a fiver for a small box of what’s essentially sugary chocolate cereal with added protein (and positioning itself as a health product!) just doesn’t sit right with me, especially when so many of us are trying to make the weekly shop stretch a bit further.

This is a classic example of a health halo at work. When you turn the pack around, the sugar is still high, the fibre is low, and the ingredient list isn’t what you’d hope for in a granola. The Protein content doesn’t cancel all that out. What really matters is the overall picture: ingredients, fibre, sugar, and how nourishing the food actually is.

You’ll find a much better quality granola in Lidl for less than half the price, with more oats, nuts and seeds, far less sugar and higher in fibre. Yes, it has less protein but pair it with some Greek yoghurt or skyr and you’ll bump up the protein to make it a high protein breakfast with more fibre, less sugar, and overall more nutritious. This one will be better for your health and your wallet!!

Of course if you just love the taste of this granola and you’re aware of what you’re paying for then that’s fine, my intention is to just raise awareness about the reality of the protein marketing we’re seeing on so many products these days, and how food companies use protein marketing to hike up the price to more than what the product is worth! It’s simply clever marketing.

What do you think? I’d love to know 👇❤️

12/01/2026

I did a reel just like this last year except it was the end of January when I spotted the Easter chocolate in stores... this year it’s the 12th January, we’re only in the 2nd week of the new year and it’s already started!! It’s become standard practice that Supermarkets just roll out seasonal confectionery back to back so there’s barely a month where we can escape it!

I just googled it and it’s 83 days away from Easter and already Aldi is using Easter as an opportunity to sell us more and more sugar.

These shelves filled with Easter chocolate and sweets like brightly coloured ducks and bunnies are so appealing to kids which makes going to the supermarket extremely challenging for parents with their kids. It’s also very hard for anyone who struggles with sugar cravings to be constantly seeing shelves like this all year round.

The reality is there is a continually growing body of research that consistently shows that our food environment significantly impacts the rise of diet-related diseases such as obesity, type 2 diabetes, and cardiovascular diseases. This is not just down to individual willpower, the constant prevalence and promotion of energy-dense, nutrient-poor, ultra-processed foods is positively correlated with increasing diet-related disease rates.

Ireland has one of the highest rates of obesity in Europe, with around 60% of adults living with overweight or obesity which has prompted warnings from the World health organisation about future increases.

We are at the point now where retailers need to take some responsibility for public health and help make positive changes to our food environment - rather than consistently putting profits over people.

Let’s let them know that we do not want this!!







Do you agree? I’d love to hear your thoughts in the comments

10/01/2026

As I’m seeing so much “high protein” marketing going on for January, I wanted to reshare this reel from last year as a reminder of what’s really going on with this marketing!
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It’s mad how much some of these brands are charging just because they slap the word protein on the label.

This “protein” yogurt by Danone is charging such a premium for what is essentially an ultraprocessed yogurt and they’re getting away with it just because they’re using the “high protein” health claim on the front! The narrative out there that we all need to be getting more protein means people are drawn to these products thinking it’s going to help them get the protein they need!

But when you check the actual protein content? Pretty much the same as a plain pot of Skyr.

The Skyr yogurt was a third of the price, it’s just real yogurt made with milk. And you don’t see big health claims on the front because it doesn’t need to, it’s naturally high in protein and it’s not overcharging us for it.

So if you’re picking up yogurts to get some protein in, don’t fall for these “high protein yogurts” - save yourself some money and buy something like skyr or Greek yogurt and you can flavour yourself with some berries 👌 a much more nutritious option with the same amount of protein and cheaper!! Win win 🙌

What do you think?

09/01/2026

Here’s 5 brilliant finds in Lidl at the moment! 🙌

This week I’ve done “5 Top finds” in Aldi, Tesco, SuperValu & Lidl! Which was your favourite and would you like me to do more??

The feedback really helps! Thank you ❤️

Sophie x

08/01/2026

5 really good Tesco finds for January!

I found loads more good product finds when I was in there today so let me know in the comments if you like this style of video and I’ll do more 🙌 ❤️

And in case you missed it - I’ve just launched my new membership Sophie Swaps Circle 😍 which is an online platform that gives you all the tools and support you need to live a healthier life with foods that nourish you in replace of ultra processed foods that deplete you.

One of the main features of the membership is the swap finder! 🛒🤩 the swap finder allows you to find & filter the BEST swaps while you’re shopping! Simply search by what supermarket and aisle you’re in and all the best swaps will pop up instantly so you can fill your trolley with foods you can feel great about! (Includes Aldi, Lidl, Tesco, SuperValu & Dunnes)

🥳 And to celebrate the launch - the first group of people to join this January will receive my special welcome gift which is 👉 an AMAZING Sophie’s Swap BOX filled with some of my favourite healthy products from small food producers you can trust (check out my last reel to see what’s in the box!!) the boxes are flying and we don’t have many left!!

👉 just go to www.sophieswaps.ie to join!

07/01/2026

5 Top Finds in SuperValu right now!!

Different SuperValu’s will stock different local producers but I think these ones are available in the majority of SuperValus 🙌

Let me know if you’re tried them and if you like this style of video? What other supermarkets would you like me to do “5 Top Finds” in? Let me know in the comments 👇❤️

06/01/2026

Lots of great feedback from my last “5 top finds in Aldi” reel so here’s another one for you!! 🙌🙌

Let me know in the comments if you like this style of video and what other supermarkets you’d like me to do it in and I’ll do it 🙌 ❤️

AND a reminder that I’ve just launched my new membership Sophie Swaps Circle 😍 which is an online platform that gives you all the tools and support you need to live a healthier life with foods that nourish you in replace of ultra processed foods that deplete you.

One of the main features of the membership is the swap finder! 🛒🤩 the swap finder allows you to find & filter the BEST swaps while you’re shopping! Simply search by what supermarket and aisle you’re in and all the best swaps will pop up instantly so you can fill your trolley with foods you can feel great about! (Includes Aldi, Lidl, Tesco, SuperValu & Dunnes)

🥳 And to celebrate the launch - the first group of people to join this January will receive my special welcome gift which is 👉 an AMAZING Sophie’s Swap BOX filled with some of my favourite healthy products from small food producers you can trust (check out my reel from a few days ago to see what’s in the box!!)

Just go to www.sophieswaps.ie to join! ❤️

05/01/2026

Did you know that not only is eating seasonal local veg better for the planet but it’s ALSO better for our health?

It can be tough to think about eating in sync with the seasons while in a supermarket because many fruits and vegetables are available year-round. But eating foods grown locally when they’re in season has so many advantages and is worth shifting our mindset to when shopping in the supermarket.

When we eat fruits and vegetables that are grown locally and are in season, they are at peak freshness and nutritional value. Once a fruit/veg is picked, its nutritional content can decline and the longer the time between harvest and consumption, the greater the potential loss of vitamins and minerals. Therefore when we buy vegetables that have been grown in say Kenya or Peru, they’re travelling long distances before they even get to our shelves and are likely to be less nutrient dense than the Irish vegetables that are on offer seasonally.

Less food miles = more nutrients so is better for our health and so much better for the planet. Shifting to eating local veg when it’s in season is also supporting Irish farmers and the local economy and the more we vote for this with our wallets, the more our supermarkets will stock seasonal local veg and support Irish farmers too. Supermarkets will go where the demand is so let’s shift that demand 💪

04/01/2026

5 really good Aldi finds for January!

I found loads more good product finds when I was in there today so let me know in the comments if you like this style of video and I’ll do more 🙌 ❤️

And in case you missed it - I’ve just launched my new membership Sophie Swaps Circle 😍 which is an online platform that gives you all the tools and support you need to live a healthier life with foods that nourish you in replace of ultra processed foods that deplete you.

One of the main features of the membership is the swap finder! 🛒🤩 the swap finder allows you to find & filter the BEST swaps while you’re shopping! Simply search by what supermarket and aisle you’re in and all the best swaps will pop up instantly so you can fill your trolley with foods you can feel great about! (Includes Aldi, Lidl, Tesco, SuperValu & Dunnes)

🥳 And to celebrate the launch - the first group of people to join this January will receive my special welcome gift which is 👉 an AMAZING Sophie’s Swap BOX filled with some of my favourite healthy products from small food producers you can trust (check out my video yesterday to see what’s in the box!!)

Just go to www.sophieswaps.ie to join! ❤️

03/01/2026

✨Sophie Swaps Circle 2026 is Here!✨

To celebrate - the first people to join will receive my incredible Sophie Swap BOX worth over €60 as a welcome gift!! (Numbers are limited!)

👉 Go to www.sophieswaps.ie to join and get my free Sophie Swaps box! 😍

Includes Rye bread organic cacao & whey powders
healthy ready meal
low sugar ketchup
best protein bar on the market
best tinned mackerel packed with omega 3’s
milled seeds to boost any meal
raw unblended honey
organic tea
nutritional chocolate

What is Sophie Swaps Circle?

My new membership which gives you all the tools & support you need to live a healthier life with foods that nourish you in replace of foods that deplete you!

When you join you instantly get your own online account which includes

🛒Swap Finder
Instantly find & filter the best swaps by aisle and supermarket to fill your trolley with foods you can feel great about! Includes Aldi, Lidl, Tesco, SuperValu & Dunnes

💰Save on Swaps
Enjoy monthly exclusive member-only discounts on some of my favourite swaps from small quality food producers

🍲Exclusive access to Sophie’s Recipe Library
Hundreds of Sophie’s delicious recipes, from quick family meals to healthy homemade swaps 😋

📩 Weekly Swap Drop into your Inbox
Get brand new clever swaps, recipes, coupons, educational videos & motivation from me into your inbox each week so you can feel organised for the week ahead 🤓

🤳 Monthly Support Call with me
Join me every month to ask me any questions and stay motivated

📝Access to my UPF Reset Course (Worth €159)
6 educational videos on UPFs


I’m so excited to kickstart 2026 with my new Sophie Swaps Circle Members 😍✨
I wanted to create a community that not only saves you time & headspace when supermarket shopping, but also really nurtures & supports you

There are 3 membership options - 3 month (€49), 6 month (€79) & 12 month (€139)
*Important - Sophie Swaps Box only included in the 6 mth & 12 mth membership options! Those who join the 3 mth membership will receive my Tote Bag 😊

03/01/2026

This is a reel I posted last January as it’s still one of my favourite healthy products to pick up in Lidl!!

Since I posted it last year they’ve even listed other flavours of the rawsome kimchi to the range 🙌 and it’s such a great product to incorporate into your diet this January - it’s a fermented food which is brilliant for your gut health and eating lots of gut healthy foods is great to do after all the rich foods we all enjoyed over Christmas!

Fermented foods like kimchi are naturally rich in probiotic strains that support gut microbiome diversity and are linked to many health benefits!
Not only do fermented foods support our microbes which is important for our overall health, the fermentation process itself breaks down food components, making nutrients more easily digested 🙌

There’s been a lot of increased interest in fermented foods in recent years and like always the food industry is quick to respond with many commercial fermented foods coming on the market. We just need to be mindful of which products we’re choosing because the health benefits of fermented foods are often compromised by food processing techniques. Homemade or fermented foods made by small local producers is where we’ll really get the benefits 🙌

And this kimchi in Lidl is made by which is a small producer based in Cork. They have their own brand which I’ve been buying for a long time and they also make this brand for Lidl so is easily available which is brilliant 😍🙌 there’s no additives and is not pasteurised 👌

Have you tried it before?! One to look out for this Jan 😊❤️

Recipe to make your own kimchi in the comments 👇

01/01/2026

As we enter 2026 I’m re-sharing this reel as I really think this is such a great health hack to bring into 2026!!

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Using wholemeal pittas instead of sliced pan bread is such a great health hack! They’re made with simple ingredients, are great value, and most importantly are packed with fibre 🙌

Just one pitta has 5.4g of fibre, which is more than you’ll get in two slices of some “high fibre” marketed ultra processed breads.

Considering adults should be getting around 30g fibre a day, and primary school kids around 20g, this is a really handy way to boost your fibre intake. I particularly think if you have a kid who isn’t great with veggies or pulses then this is a really handy way to get fibre into them - just one plain pitta gives them over a quarter of their daily needs 👌

They’re also so versatile — I keep mine in the freezer and pop them in the toaster straight from frozen, or turn them into pizza pittas for the kids which they love. For just 89c a pack, they’re such a brilliant swap compared to ultra-processed sliced pans that shout about being “high fibre” but actually give you far less.

Fibre is critical for our long-term health! A new very large review on the effect of dietary fibre on longevity and disease just came out, it covered over 17 million people!! And found that those who ate more fibre lived longer and had lower risk of cardiovascular disease, coronary heart disease and some different cancers.
PMID 40651334

And yet many people in Ireland are fibre deficient, in fact 6 out of 10 Primary School Children do not get enough fibre which is a big number.

Wholemeal pittas are a great hack to help with boosting fibre 🙌

Do you buy these? Let me know ❤️

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