Ana at Nutrition4You

Ana at Nutrition4You I'm a Nutrition Consultant (MSc.) who helps clients make healthier food & supplement choices.

Helping you make better food choices so you can live a healthier life.

FRUIT IS HEALTHY — BUT PORTION SIZE STILL MATTERS! 🍓As a nutritionist, I often hear: "It's fruit, so I can eat as much a...
16/05/2025

FRUIT IS HEALTHY — BUT PORTION SIZE STILL MATTERS! 🍓

As a nutritionist, I often hear: "It's fruit, so I can eat as much as I want, right?" Well... not exactly. While fruit is packed with vitamins, antioxidants, and fiber, it's still a source of natural sugar and calories.

Here’s why portion size matters:
Too much fruit can spike blood sugar.
Oversized smoothies or fruit bowls can add up to 3–4 servings in one go.
Balanced portions help with digestion, energy, and weight management.

Recommended fruit portions (per serve):

1 Punnet of strawberries
I Large orange
1 Medium pear
1/2 A small banana
1 Large slice of watermelon
1 Small apple

Try sticking to 2 servings of fruit per day — and combine them with protein like nuts or healthy fats (plain yogurt) to feel fuller longer.

Even healthy foods should be eaten in mindful amounts.

01/05/2025

Tired of energy crashes, sugar cravings, or foggy focus?
Discover how to balance your blood sugar naturally — no extreme diets, just real food and simple daily habits.

My new ebook, Own Your Energy: Break Free From Blood Sugar Swings, is now available!

Inside, you’ll find:
✔️ Easy meal and snack ideas
✔️ Blood sugar–friendly food swaps
✔️ Tips to boost energy and mood
✔️ A 7-day menu plan (vegetarian options included!)
✔️ Family-friendly, science-based guidance

Grab your copy now on my website and take the first step toward feeling better every day. Visit anaatnutrition4you.com

Nutrition Tips for DermatitisDermatitis literally means ‘skin inflammation’ and is similar to eczema. Contact allergies ...
27/03/2025

Nutrition Tips for Dermatitis

Dermatitis literally means ‘skin inflammation’ and is similar to eczema.
Contact allergies tend to be the main cause. Food allergies and intolerances also tend to be a factor as is a lack of essential fatty acids from seeds, which the body turns into anti-inflammatory prostaglandins.

Diet Advise:
Eat a diet low in transfats and processed vegetable oils.
Increase healthy fats from nuts, seeds, fish, olives and coconut.
Avoid sugar and refined carbohydrates.
Test for food allergies and intolerances.

For the more serious conditions it is best to follow these programmes under the supervision of your doctor or nutritional therapist.
If you are on medication, do not take any supplements without checking with your nutritional therapist first, as there can be interactions.

I'm trying out something new in my kitchen.I just discovered PB2 Peanut Butter Powder, and it’s a game-changer for my sm...
03/03/2025

I'm trying out something new in my kitchen.

I just discovered PB2 Peanut Butter Powder, and it’s a game-changer for my smoothie bowls, baking and cooking!

Imagine all the rich, nutty goodness of peanut butter—without the extra oils and calories. Just mix it with water for a creamy spread or toss it straight into smoothies, oats, or even baked goods for that perfect peanut butter flavour.

It blends like a dream, adds a protein boost of 5.7g per serving , and makes everything delicious. However, caution for those with nut allergies.

Have you tried PB2 yet? Please share your favourite ways to use PB in the comments!

Supercharge Your Health with These 5 Powerful Herbs! 🌿Did you know that your kitchen herbs are packed with incredible he...
14/02/2025

Supercharge Your Health with These 5 Powerful Herbs! 🌿

Did you know that your kitchen herbs are packed with incredible health benefits? Adding basil, oregano, thyme, mint, and parsley to your meals isn’t just about flavor—it’s about fueling your body with natural goodness!

🌱 Basil – Loaded with antioxidants, that's helps reduce cell damage.
🌱 Oregano – A powerhouse of antibacterial properties, oregano supports gut health and fights infections.
🌱 Thyme – Rich in vitamin C and iron, thyme strengthens immunity and promotes respiratory health.
🌱 Mint – Soothes digestion, and freshens breath.
🌱 Parsley – Packed with vitamins K, C, and A, parsley promotes healthy bones, skin, and heart health.

Sprinkle them in your meals, brew them into teas, or blend them into smoothies.

Which of these herbs is your favorite?

Let's Celebrate with Flavour. No celebration is complete without a meal. Whether it's a birthday, anniversary or special...
17/12/2024

Let's Celebrate with Flavour.

No celebration is complete without a meal. Whether it's a birthday, anniversary or special occasion, great meals bring us together and create memories that last forever.

From delicious dishes to decedent desserts, every bite make your celebration more special.

Do you have a family favourite recipe? or cozy homemade treat?

Let's make every meal a reason to celebrate life and those we care about.

Wishing you blessed meals over the Christmas holidays.

A Breakfast Blood-Sugar Friendly Smoothie BowlStart your day with a delicious smoothie bowl that won't spike your blood ...
12/09/2024

A Breakfast Blood-Sugar Friendly Smoothie Bowl

Start your day with a delicious smoothie bowl that won't spike your blood sugar.

Ingredients:
2 Tbsp. (20g) oats
2 x ¼ cup mixed berries (raspberries, blackberries, blueberries, strawberries). The second cup is for the topping as you require.
½ tsp. ground cinnamon
½ cup full-fat milk/almond milk or 50g full-fat plain yoghurt.
1 Tbsp. (10g) chia seeds
6 almonds or a teaspoon of nut butter.

Method:
Add everything together in a blender except the almonds and a ¼ cup of berries and purée till smooth.
Pour mixture into a bowl, top with almonds and the second ¼ cup of berries, and enjoy.

This is such great information for cancer patients.
26/07/2024

This is such great information for cancer patients.

24/07/2024

The Power of Nutrition in Sports

Are you an athlete looking to enhance your performance? The secret might be on your plate! Proper sports nutrition is crucial for fueling workouts, enhancing recovery, and reaching your peak potential.

Hydration: Water is key to maintaining performance. Keep hydrated before, during, and after workouts.

Carbohydrates: They are your body’s primary energy source. Load up on whole grains, fruits, and veggies for sustained energy.

Protein: Essential for muscle repair and growth. Include lean meats, dairy, beans, and nuts in your diet.

Fats: Don’t shy away from avocados, nuts, and olive oil. They provide long-lasting energy and support cell function.

Timing is Everything: Eating the right foods at the right time can boost your energy levels and aid recovery. Aim for a balanced meal 2-3 hours before exercise and a protein-carb snack post-workout.

Remember, what you eat today impacts your performance tomorrow. Make smart nutrition choices and see the difference in your game!

05/06/2024

Embrace the Comfort of Vegetable Soup! 🍲🌿

As the weather cools, there's nothing quite like a warm bowl of vegetable soup to nourish both body and soul. Here are some reasons why this humble dish is a must-have in your diet:

Nutrient-rich: Packed with vitamins, minerals, and antioxidants, vegetable soup is a powerhouse of nutrition. Every spoonful brings you closer to your daily intake of essential nutrients!

Hydration: Soups are an excellent way to stay hydrated, especially during the colder months when we often forget to drink enough water.

Digestive Health: Vegetable soup is high in fiber and supports a healthy digestive system, helping you feel light and energized.

Comforting & Delicious: The warmth and rich flavors of vegetable soup provide a comforting experience, making it a perfect choice for cozy days.

So why not treat yourself to a bowl of homemade vegetable soup today? Your body will thank you!

"Feeling under the weather? Boost your immune system with these powerful nutrients! Zinc: Known for its immune-boosting ...
14/05/2024

"Feeling under the weather? Boost your immune system with these powerful nutrients!

Zinc: Known for its immune-boosting properties, zinc helps fight off colds and flu by supporting the function of immune cells.

Vitamin C: This antioxidant powerhouse not only supports your immune system but also helps reduce the duration and severity of cold symptoms.

Quercetin: Found in foods like apples, onions, and berries, quercetin has anti-viral and anti-inflammatory effects, making it a valuable ally against colds and flu.

Selenium: Crucial for immune function, selenium aids in the production of enzymes that help your body fight off infections.

NAC (N-Acetyl Cysteine): Known for its ability to thin mucus and ease congestion, NAC also helps replenish glutathione levels in your body, supporting immune health.

Stock up on foods rich in these nutrients to arm yourself against cold and flu season!

Love your body with these wholesome, delicious, and HEALTHY fats! Avocados, coconut, olive oil, nuts, and yogurt aren't ...
17/04/2024

Love your body with these wholesome, delicious, and HEALTHY fats!

Avocados, coconut, olive oil, nuts, and yogurt aren't just tasty additions to your meals - they're packed with nutrients that your body craves!

Avocados: Creamy, versatile, and loaded with heart-healthy monounsaturated fats, fiber, and potassium. Spread it on toast, add it to salads, or whip up some guacamole!

Coconut: Whether it's coconut oil, milk, or shredded, coconut adds a tropical twist to your dishes while providing medium-chain triglycerides (MCTs) for energy and lauric acid for immune support.

Olive Oil: A staple of the Mediterranean diet, olive oil is rich in antioxidants and monounsaturated fats, promoting heart health and reducing inflammation. Drizzle it over salads.

Nuts: Nuts are crunchy, satisfying snacks packed with healthy fats, protein, fiber, and a variety of vitamins and minerals. Grab a handful for a nutritious pick-me-up!

Yoghurt: Creamy, tangy, and loaded with probiotics, yogurt is not only good for your gut but also a great source of healthy fats, calcium, and protein. Enjoy plain yoghurt as a snack, in smoothies, or as a topping for your morning granola!

Let's enjoy these nourishing fats that support good skin, eye, and brain health.

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Wednesday 08:30 - 17:00
Thursday 08:30 - 17:00
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My Story

I’m a wife, mother, certified Nutritionist, and Health Coach.

I offer private consultations and group education programs to clients so they can make healthier food choices and enjoy better lifestyle habits.

I’ve been working in the natural health industry for 20 years and I love it! I have a BSc. (Hons) in Nutritional Science from CNELM in the UK. I became certified as a Health Coach in 2019 and recently completed my master’s degree in Holistic Health and Nutrition Education through Hawthorn University in the United States.

I like to keep things simple and sustainable so that it’s easy to achieve a healthy lifestyle. Knowing what to do is only half the trick, actually doing it, is the part that counts. That’s why my sessions combine education with coaching so that my clients can put their knowledge into practice.