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Breakfast Goals 💫 watching the sunrise in fluffy socks with mint tea 🥰 #marrakech #morroco #morrocantea #breakfastgoals #foodie #riadup

Walking away from my to do list... so happy to have my out of office on 💫 #marrakech #morocco #outofoffice #thursdayvibes

Do you get your 5 a day? 🍍⁣ ⁣ ⁣ It is one of the most popular public health messages out there in the UK but we still struggle to reach the big 5! The most recent NDNS report found that only 31% of adults and 8% of 11-18 year olds were meeting the recommendation. ⁣ ⁣ ⁣ Fruit and veg is not only a great source of vitamins and minerals it also contributes to our fibre intake of 30g/d (on average in the UK we are only consuming around 18g/d) ⁣ ⁣ ⁣ Remember not all veg has to be fresh, organic or expensive to count, which can be seen as an obstacle when planning meals... so I have put some top tips on how to add more fruit and veg into your diet on my blog! Link in bio 👩🏼‍🍳🥕🍓⁣ ⁣ Do you manage to hit your 5 a day? Or do you find it challenging? Let me know 🤷🏼‍♀️ #5aday #foodie #publichealth #newblog #nutritionist #eattherainbow #nutrients #micronutrients #fibre

Fortified Foods 🥖🥛⁣ ⁣ I recently held a talk where I was asked about fortified foods and if they are necessary to include in your daily diet… as always there is never a simple answer so let me explain more.⁣ ⁣ ⁣ Fortification adds nutrients to foods irrespective of whether they are originally present in the food and aim to improve the nutritional status of a population.⁣ ⁣ The British Nutrition Foundation explain that nutrients can be added for:⁣ ⁣ • Restoration – replacing nutrients lost during processing such as iron, thiamine and niacin which are lost during milling wheat for white and brown flour (this is required by UK law too)⁣ ⁣ ⁣ • Substitution – adding nutrients to a substitute product such as calcium added to plant-based milks (look out as in the new year some more plant-based milks will also be fortified with iodine too!)⁣ ⁣ ⁣ • Fortification – often undertaken to address low intakes of a nutrient within in population irrespective of whether the food originally had the nutrient present.⁣ ⁣ ⁣ ⁣ In the UK popular fortified foods that contribute to our nutrient intakes include:⁣ ⁣ 🍴Fat Spreads containing Vitamin A and D⁣ ⁣ 🥯 Cereals/breads containing iron, thiamine, Vitamin D⁣ ⁣ 🥛 Soya Products containing Vitamin B12⁣ ⁣ ⁣ To help us meet our recommended nutrient intake (RNI) for vitamins and minerals, fortified foods make an important contribution to diets in the UK. ⁣ However, variety is key… these foods shouldn’t be your only source of a single nutrient. For example, cereals will probably not provide you with enough iron nor the complete dietary source (I have linked a blog on iron in my bio to explain more) therefore eating a diet rich in other sources of iron is optimal for reaching your RNI 💪🏼 #fortified #nutrients #nutritiontips #tuesdaythoughts #iron #dietarysupplement

Plant Power 🌱 ⁣ ⁣ Today I was invited to @shoreditchtreehouse for a launch event with @nestleprouk ..Not only did I get to try some amazing vegan food but I got to finalllly meet @nicsnutrition and talk about nutrition all day 🙌🏼⁣ ⁣ ⁣ The main reason for the day was to try the new garden gourmet range and also celebrate the launch of Nestles new report ‘balancing plates = solving the out of home dining equation’ where Nic spoke about how you don’t have to make a full diet shift to becoming vegan but just small changes to your lifestyle such as meat free Mondays or sourcing meat locally. ⁣ ⁣ ⁣ The majority of recent research for out of home shows people are increasingly wanting more plant based, healthy options available when eating out... which is amazing and is why I love the job I do! However, with documentaries going around and everyone rightly having an opinion on food, there is also a stigma especially around judging people’s food choices whether you eat meat, plants or over/under eat.⁣ ⁣ ⁣ So, I just wanted to remind you all that your food choice is exactly that, your choice! As a nutritionist I am not here judge but simply help to optimise your diet and health 💪🏼 #plantbased #gardengourmet #london #kitchengoals #tuesdaythoughts

Iron deficiency 🍊🌰⁣ ⁣ Recently I have been hearing a lot about people being diagnosed with vitamin deficiencies, especially B12 and iron. I have linked my B12 post in my story but today let’s look at iron. ⁣ ⁣ Iron deficiency:⁣ Iron deficiencies occur when a lack of dietary iron results in a deplete in iron stores in the body. More than 2 billion people in the world suffer from anaemia making iron deficiency the most common nutrient deficiency. ⁣ ⁣ - Mild anaemia symptoms are often feeling tired, lacking energy, shortness of breath and sometimes an increased risk of infection. ⁣ - More severe iron deficiency symptoms are heart palpitations, brittle nails, itchy skin and mouth ulcers developing.⁣ ⁣ Population groups that are more at risk of iron deficiency are woman of a child bearing age and teenage girls therefore have increased requirements of 14.8 mg/d (compared to males 8.7-11.3mg/d)⁣ ⁣ ⁣ Dietary Iron:⁣ There are two main sources of dietary iron; haem iron which is found in animal food and non-haem iron which is found in plant-based foods. ⁣ ⁣ - Haem iron is the most bioavailable form of iron with sources being red meat; beef, lamb and pork. However, even though haem iron is the most bioavailable, non-haem iron is the predominant source in our diets through foods such as cereals, pulses, beans, nuts, fruit and vegetables. ⁣ ⁣ But, non-haem needs a little help with absorption, so eating foods rich in vitamin C such as fruit & veg can support the absorption when consumed together. ⁣ ⁣ SJ’s top tips:⁣ ⁣ * A balanced, colourful plate full of a variety of veg⁣ * Try a small amount of dried fruit for dessert such as apricots/figs⁣ * Add beans with meat in stews/curries⁣ * Sprinkle salads with seeds such as sesame or sunflower⁣ * Opt for fortified foods such as milks and cereals (check the label, is iron fortified?)⁣ #iron #irondeficiency #foodie #evidencebased #nutrition #sundayfun #b12

Staying nourished this winter ❄️ ⁣⁣ ⁣⁣ It is that wonderful time of year again where cosying up in front of the fire, going on long frosty walks and tucking into heart-warming food is getting us ready for Christmas! ⁣⁣ The cold weather is officially here and with those dark night’s drawing in and it can be difficult to keep the body nourished, so I have 4 super easy top tips to help optimise your nutrition this winter.⁣⁣ ⁣⁣ ⁣⁣ Hydration:⁣⁣ - During the winter months you may not feel as thirsty as you do in summer but keeping hydrated is just as important. It is recommended to have at least 6-8 cups of water every day, more for people who are very active. Hydration is key to ensuring our body can function properly. Fluids help to transfer nutrients around the body to the cells, tissues and organs, they also help with regulating temperature and removing waste products that are passed in the urine. Not only this did you know our body is made up of 60% water!?⁣⁣ ⁣⁣ ⁣⁣ Fruit and Vegetables:⁣⁣ -Winter is the perfect time to stock up on fruit and vegetables, whether they are fresh or frozen they all count towards our recommended 5 a day. Fruit and vegetables are packed with vitamins and minerals as well as antioxidants that can help support our immune system. There are so many easy ways to get those extra vegetables in during the winter months such as homemade soups, curries and stews warming us up from a busy day as well as nourishing our bodies in these colder months.⁣⁣ ⁣⁣ ⁣⁣ Vitamin D:⁣⁣ - also known as the ‘sunshine’ vitamin due to most of our intake being from the glorious sun. Vitamin D is made under our skin when we are in the sunlight and although we call it a vitamin it is a hormone that we make in our body. The amount of Vitamin D our body makes is dependent on how strong the sunlight is. PHE now recommended that during the winter months in the UK supplements should be taken to help reach our 10ug recommended intake.⁣⁣ ⁣⁣ ⁣⁣ Stay Active:⁣⁣ - Whether this is at the gym, in a yoga class or taking a walk in the fresh air. It can feel harder with the dark mornings but keep moving 🤸🏼‍♀️ ⁣ #thursday #porridge #throwback #evidencebased #nutrition #nourishyourbody

Throwback Thursday to our final wedding of the year, last weekend in Scotland 💗⁣ ⁣ ⁣ I have spent the week catching up on work, freelance and my CPD course unfortunately I have missed all my fave yoga classes... but life is about balance and I have a chilled weekend planned to do everything I love, happy Thursday! 🧘🏼‍♀️🥂⁣ ⁣ #throwback #weddingvibes #lochlomond #thursdaythoughts

Can you consume runny eggs when pregnant? 🍳⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ A popular question amongst pregnant women… and I don’t blame them, runny eggs are the best kind.⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Consuming eggs when pregnant is a great way to get some vital micronutrients in to your diet which are needed when you are pregnant such as:⁣⁣⁣ ⁣⁣⁣ • Vitamin B2 - is important for energy metabolism ⁣ ⁣⁣⁣ • Vitamin B12 - crucial for synthesising fatty acids, and blood and neurological (eg: brain, spinal cord, nerves) function⁣⁣⁣ ⁣⁣⁣ • Vitamin E - an anti-oxidant that stops chain reactions in the body that produce free radicals⁣⁣⁣ ⁣⁣⁣ • Phosphorous which is important for the formation of skeletal tissue in the foetus⁣⁣⁣ ⁣⁣⁣ • Vitamin A, however, it is important not to supplement this when pregnant as it can cause abnormal fetal development.⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ Now, back to the question… runny eggs. Yes they are completely safe to eat in pregnancy IF they have the Lion Code stamp of approval as these have a very low risk of salmonella compared to eggs that aren’t approved. If you are not sure what eggs they are when eating out for example, it would be best to have them cooked thoroughly just to be extra safe! ⁣ ⁣ ⁣ #runnyeggs #pregnancy #wednesdaywisdom #foodie #britishlioneggs #avocadotoast

Folic Acid and Pregnancy⁣ 🥬🤰🏼 ⁣ Did you know that 2-3 months before and after conception is a critical period for optimising early placental development?⁣ ⁣ ⁣ In the UK many woman may not be nutritionally prepared for pregnancy, as a population we meet the lower recommended nutrient intake (RNI) for iodine and folate (as well as other nutrients I will touch on in another post)⁣ ⁣ Supplementing folic acid if you are preconception or newly pregnant can help decrease the risk of neural tube defect by 70%! It is recommended to be taken for 4-6 weeks to ensure adequate concentrations before neurulation begins 3 weeks after conception.⁣ ⁣ ⁣ How much should we be having?⁣ - Preconception = 400ug⁣ - During pregnancy = increasing to 600ug⁣ ⁣ ⁣ Folate can be obtained through your diet so don’t panic, however, many professional bodies recommend supplementing as well at this crucial time in fertility.⁣ ⁣ ⁣ Food Sources of Folate include:⁣ • Legumes⁣ • Green leafy veg⁣ • Citrus fruits⁣ • Fortified breads and cereals⁣ ⁣ A healthy balanced diet may cover these but to ensure you are meeting the required amount of folic acid, taking a supplement alongside is recommended. ⁣#folicacid #supplements #pregnancy #fertility #nutrition #evidencebased #thursdaythoughts

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