Sophie's Nutrition

Sophie's Nutrition Raising Awareness about Food Labels. Clever Supermarket Swaps. https://linktr.ee/sophiesnutrition

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.

22/11/2025

Re-sharing this reel from the start of the year as it’s a good one that many of you might not have seen!!

👇

In today’s world where so many people are time poor, there is certainly a need for convenience sometimes. And the reels I’ve done on convenience meals already have shown me that people really want to know of some good options!

I was so pleasantly surprised when I checked the ingredients of this nutriquick range I spotted in Aldi! I particularly like The burrito bowl which is made with beef brisket, basmati rice, kidney beans, cabbage, corn, tomatoes, and herbs. That’s it! No oils, no additives, and the protein content is really high (35g), with a lovely mix of plant foods too so you’ll be getting some good fibre in there. The sugar and salt are low as well, which is another rare thing in a ready meal 🙌

And they use Irish meat 👌

Fair play to Aldi for bringing in meals like this—it’s very encouraging to see better options becoming more available for people when they need some convenience.

Have you tried them yet? Would love to hear what you think! 👇❤️

20/11/2025

Not all frozen chips are created equal! 🍟

I think before these reels I’ve been doing most people would’ve put all frozen chips in the same bucket in terms of quality and would’ve thought it didn’t matter which one you pick up in the supermarket - in fact they may well have even assumed the big brands like Birds Eye would’ve been the better option!

But as you can see this is not the case!

When you start to read ingredients lists you realise that sometimes the difference between two products of the same kind of packaged food (ie frozen chips) can vary hugely!

The big brands of frozen chips tend to add sugar and other additives, even though they only need potatoes and oil! Whereas Dunnes own brand have brought out skinny chips that are much more minimally processed: 96% potatoes and sunflower oil. That’s it. Exactly what you’d use at home if you were making your own.

And the price difference is wild — €2.19 a kilo for the Dunnes skinny chips compared to €4.38 a kilo for the Green Isle ones even when they’re on offer!

This is the first time I’ve seen a minimally processed skinny chip on Irish shelves, which is brilliant because so many kids love them.

This swap is such an easy win: more potato, no unnecessary additives, and cheaper! Love seeing better options like this making their way into supermarkets.

It just goes to show again that we as consumers are powerful!! The more of these swaps we ALL make, the more big food companies will rethink what they put into the foods that make up our food system 💪💪

19/11/2025

I did a clever swap for sausages in Aldi a few months ago because it was the best supermarket swap I’d seen for sausages and I’m constantly getting requests for a good swap for sausages but it wasn’t a direct swap - it was frozen pork breakfast patties.

And now I’ve finally found a direct swap for sausages in Dunnes 🙌

Sausages are one of those foods many Irish households have in the fridge on a daily basis, but they’re also one of the most ultra-processed meats we eat.

Standard sausages are usually only around 50–60% pork, with the rest made up of additives like flavour enhancers, stabilisers, flavourings and preservatives.

The WHO classifies processed meats like sausages as a Group 1 carcinogen and the risk is dose related, meaning higher consumption leads to a greater risk of cancer.

So if you are buying sausages *on a regular basis* - this is important because the odd sausage is not a problem - but if buying very regularly, it is a good idea to swap to a more minimally processed option

These Finnebrogue sausages — the same brand I’ve talked about many times for their nitrite-free bacon — are 90% pork! which is a huge jump compared to the standard ones, and they don’t have the same level of additives like sulphites, flavour enhancers, stabilisers you see in standard sausages. So they really are a much better quality sausage to all the other standard supermarket sausages!

For sure processed meat is something we should all be mindful of consuming but for families who buy sausages regularly, this is a really clever swap. More pork, fewer unnecessary additives, AND they’re actually cheaper than so many of the “big name”brands like Denny and Clonakilty who have lower pork percentages and far more additives!

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

17/11/2025

Aldi have upped their cracker game! ✨
This is a great clever swap for anyone who buys crackers regularly. Most standard crackers are made with palm oil, added sugar, glucose syrup and other unnecessary ingredient.

But Aldi have now brought out these beautiful sea salt and rosemary crackers, and the ingredients list is so much better: flour, olive oil, sunflower oil, sea salt, yeast. That’s it. Exactly the kind of ingredients you’d use yourself at home if making crackers. They look delicious — and since recording this I brought them home and my boys love the sea salt ones!

What I also love is that even though they’re much better quality, they’re still much cheaper per kilo than popular crackers like Tuc! So it’s a win all-round: a better quality cracker and better value than many of the big brands 🙌

Love seeing Aldi upping their game and bringing out more better quality products like this! Definitely worth checking out next time you’re in store.

Have you tried them?

16/11/2025

This is such an easy, clever swap that saves money and cuts down on plastic. Those pre-packed family-size broccoli and cauliflower packs might look convenient and appear cheaper but when you look at the price per kilo you realise they’re nearly always more expensive — and wrapped in loads of unnecessary plastic.

The loose broccoli is cheaper per kilo, and the loose cauliflower is literally the same size as the wrapped ones but far better value.

I know some people prefer the packaged ones because they think fewer hands have touched them, but honestly, we should all be washing our veg well anyway! So why pay more for extra plastic we don’t need?

If more of us pick the loose veg, hopefully supermarkets will respond and reduce all this plastic packaging. It’s cheaper, it’s better for the environment, and it’s one of those really simple swaps that actually makes a difference.

Did you know this about loose veg? Let me know in the comments ❤️

15/11/2025

Re-sharing one of my earliest supermarket swap reels!!

👇was in Dunnes the other day and spotted these two products in the freezer aisle so wanted to share them with you guys!

The pizza base ingredients in the pizza contains only flour, water, durum wheat semolina, salt and yeast just like ingredients you could use at home to make pizza dough 👌 the tomato sauce is made with only peeled tomatoes, extra virgin olive oil and salt! No added sugar like you’d often see in a tomato sauce.
And then it contains just 4 types of cheeses and the preservative lysozyme which comes from a hen’s egg white and is used in packaged foods to prolong the shelf life. So all in all brilliant ingredients for a frozen pizza 🙌

The shortcrust pastry is also the best I’ve seen! Made with Irish butter, flour, water and Irish free range egg and that’s it! Again the same ingredients you would use at home when making pastry 👌 This is made for Dunnes by a gorgeous small Irish producer called Roll It pastry and so when you buy it you’re supporting a small local producer ❤️

The pastry reel I did in tesco was on puff pastry but the shortcrust was the same - the jus-roll and the tesco options I looked at were chilled and both used palm oil and the jus-roll contained emulsifiers, colours, and additives not usually found in pastry! Many would automatically reach for Jus-roll as it’s such a well established brand for pastry and yet it has the worst ingredients I’ve seen (and the most expensive!) It is an ultra-processed pastry so if you switched to this Dunnes one that is a good example of buying the same food but switching from an ultra processed version to a good quality minimally processed version 👌🙌
Again this highlights how much better options can be from the freezer aisle over the fridge aisle!

Have you tried either of these products? I’d love to know in the comments ❤️

14/11/2025

I think a lot of people would be surprised that some supermarket garlic bread doesn’t actually contain garlic butter but a garlic “filling”.

If you like to buy garlic bread sometimes I think it’s a no brainer to swap it out for some bake at home rolls which have great ingredients for supermarket bread, and some of this garlic and herb butter! Because you wouldn’t be using the entire stick of butter it’d work out cheaper than buying the ready made garlic bread! And the garlic bread would be made the way garlic bread should be made - with real garlic butter! It would cost even less if you made your own garlic butter by mixing together some soft butter with crushed garlic and chopped herbs 👌👌 not to mention how much better it would taste! If we’re going to enjoy garlic bread, might as well make it taste as good as possible 🙌

Have you tried making garlic bread this way? I’d love to know in the comments ❤️

13/11/2025

A bit of a vulnerable one ❤️ I’ve always believed in being very open on here, even before my page took off, because I think it can really help others who are going through something similar… so hopefully this little story will do that 🫶

Thank you for being here, I’m so grateful ❤️💫

12/11/2025

We actually made this happen 👏

I just spotted this packaging change and I really believe it’s because of us!! This brand “Just Add” herb purees had on the front of their packs “the real thing without chopping” — when in reality, they were only about 50% herbs and full of dextrose, sugar, oils, colour and stabilisers? Far from the Real thing without chopping!!
And they purposely put the ingredients on the side of the tube which is extremely hard to read unless the tube is empty!!

I’ve called them out on this many times for misleading labelling and even asked followers to submit complaints to the FSAI — and so many of you did!

Well, it looks like it worked 💪😍 Their new Chilli Puree packaging has dropped, and it no longer makes that false claim on the front! AND — the ingredients are finally on the back where they should be in clear sight, not hidden on the side. The rest of the products packaging I’m sure will follow suit they just hadn’t hit tesco yet probably 🙌

As much as I don’t like this product my main issue was that it was deceiving consumers with such misleading labelling! And now the company is finally being fully transparent so consumers can make a fully informed choice when shopping 🙌

This might seem small, but it’s actually huge. It proves that when enough of us speak up, these big food companies listen!! We’re driving real change — for transparency, honesty, and better food labelling. I’m honestly so proud of this community. 💪 Thank YOU so much for being here with me, we are really making a positive impact ❤️

10/11/2025

This is your reminder to always check the price per kilo (or per litre) when you’re doing your shop — not just the price per pack. It’s one of the easiest ways to spot when products are quietly getting smaller but staying the same price, or even just getting more expensive.

I used Freddos as an example because it’s such an obvious one — remember when they were always a five-pack? Now it’s down to four, and the price has actually gone up per PACK as well as reducing in size to 4 bars so now the difference in price per kilo is large (used to be €25.44 per kg and now it’s €38.19 per kg!)

It’s the perfect example of shrinkflation in action.

Brands do this to make price increases go unnoticed or look smaller than they really are — but when you check the price per kilo, you can see the true cost difference.

So if you buy the same products every week, or comparing the price of two different brands - keep an eye on that little number of price per kg or litre. It tells you the true value of what you’re buying or comparing whereas the pack price won’t.

Have you noticed any shrinkflation in your shop lately? 👇

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