Nic's Nutrition

Nic's Nutrition 👩🏻‍⚕️ Specialist Dietitian BSc PGDip MSc
📗 How Not to Eat Ultra-Processed
📺 BBC ITV Ch4 Ch5
💁🏻‍♀️ Mum Hi! My name is Nic!

I’m a UK Specialist Registered Dietitian (RD) and I want to say welcome to my page! I have a passion for promoting easy to understand nutrition and diet tips and started blogging over at http://nicsnutrition.com in January 2012 as a way of promoting healthy eating messages in a readable and accessible manner. My aim is to motivate and inspire YOU to lead a healthier and subsequently happi

er life, one step at a time through my nutrition blogs, healthy lifestyle tips and recipes, and healthy product reviews. Welcome to this page, I really hope you find it useful!

07/09/2026

🍇 ✨ BOOMBITES RED BERRY GRAPES ARE BACK 👀

For the second year running I couldn’t be prouder to be helping to announce that BOOMBITES™ red berry grapes have returned and are now available in Tesco too!

Think grape outside, red berry inside - these one-of-a-kind grapes look like your regular table grape on the outside… but once you bite in, you’ll discover a juicy RED pulp that’s bursting with flavour. You may not have noticed that other grapes, as well as blueberries, are white on the inside - take a look next time!

These unique red berry grapes don’t only taste incREDidble (pardon the pun!) but just 80g (a handful) counts as one of our five-a-day that we all should be eating.

What makes them extra special though is that BOOMBITES red berry grapes -

♥️ Provide anthocyanins

♥️ Researchers are investigating naturally occurring compounds in red berry grapes, including resveratrol, which is found in other red- and purple-coloured fruits

♥️ Are ideal to tick off when you are trying to eat a rainbow of different coloured fruits and vegetables!

♥️ Are super juicy and (in my opinion), the next super tasty fruit - they’re also ideal for all the family (make sure to chop grapes into quarters for little ones)

Perfect for snacking, as one of your rainbow foods for lunch, or as a show-stopping after-dinner treat - these red berry grapes are here for just a few weeks, so grab them while you can from Tesco, M&S & Ocado!

Saying farewell to August 👋🏼 …☀️📸🌿📰🎾 (albeit 5 days late! 👀)There was a lovely mix of work & fun last month - from poppi...
05/09/2026

Saying farewell to August 👋🏼 …☀️📸🌿📰🎾 (albeit 5 days late! 👀)

There was a lovely mix of work & fun last month - from popping up in Women’s Health, Men’s Health, Sky News, The Times, Saga & the Daily Mail 📰, to a few gorgeous days in the Yorkshire Dales (including possibly the best pizza 👌🏻🍕), plenty of padel 🎾 and some much-needed family time.

And September has already started with a little trip to London… 🚆✨ with Spain & Copenhagen coming up too (both for work, but I’m sure I’ll manage to squeeze in some fun as well! 😉).

Feeling very grateful for a busy summer - but also VERY ready for some back-to-school routine 😂 (more on that over on Nichola Ludlam-Raine 🙋🏻‍♀️ soon!).

Hope you’ve had a lovely summer (so far!) and finger’s crossed the sunshine makes a return! ☀️

P.S. Let me know if you’d like a link to any of the pieces featured above! 📰 xx

5 things I DON’T do as a registered dietitian 👀⤴️A healthy diet doesn’t need to be perfect, restrictive or driven by fea...
29/08/2026

5 things I DON’T do as a registered dietitian 👀⤴️

A healthy diet doesn’t need to be perfect, restrictive or driven by fear. It’s about balance, variety and finding a way of eating that works for you - not blindly copying somebody else online.

And yes, I sometimes share “what I eat in a day” videos, but they’re intended as meal inspiration only - not a template for how everybody else should eat. I deliberately don’t include exact portion sizes, calories or detailed nutritional breakdowns because our needs, appetites and lifestyles are all different.

Nutrition advice should inform and empower you, not leave you frightened of food or feeling as though you’re getting it “wrong” 🫶🏻

Which one resonates with you most?

FoodFreedom

Every dietitian has a crush on at least one of these… but which one has your heart? 👀💚🍵 Green tea - hydrating and natura...
26/08/2026

Every dietitian has a crush on at least one of these… but which one has your heart? 👀💚

🍵 Green tea - hydrating and naturally rich in polyphenols, including catechins (I have the one with lemon, usually one cup with breakfast!) 🍋

🫐 Berries - packed with colourful & powerful plant compounds, plus vitamin C and fibre 🍇

🍞 Sourdough - a satisfying source of carbohydrate for energy (and a great vehicle for other nutritious foods too 🥑🥚). Its fermentation process may make it easier to digest for some people, while wholegrain versions provide extra fibre and B vitamins.

🥜 Nut butter - provides plant protein, mostly unsaturated fats and nutrients including magnesium and vitamin E. I personally love cashew and almond!

🍫 Dark chocolate - contains cocoa flavanols, fibre and minerals such as iron and magnesium. The higher the cocoa percentage, the less sugar it will generally contain - but it doesn’t need to be 100% to “count”! I choose 70% 😋

Remember though, a healthy diet is about the overall pattern - and enjoying the foods you eat matters too.

Which one(s) are you choosing?!👇🏼

22/08/2026

🥬 THE GREEN MONSTER IS BACK! 👹💚

I first shared this smoothie on my blog way back in 2013… and 13 years later it’s still such an easy way to get a little extra fruit & veg into your day! 🥹

And before you say it… YES, there’s spinach in it. NO, it doesn’t taste like spinach. 😂

You only need:

🍌 1 banana - can be frozen
🫐 ½ cup blueberries - can be frozen
🥬 1 cup spinach
🥛 200ml milk of choice
💪 Optional: a scoop of protein powder / ice 🧊

Simply BLEND until smooth and enjoy! 🥤✨

The banana makes it naturally sweet and creamy, the blueberries + spinach add a lovely dose of plant goodness, and if you want to make it a little more substantial, add some protein powder too (or a little yoghurt / kefir!) 🥄

💚 Would you try the Green Monster?! Or are you already on team spinach-in-smoothies? 👀

SAVE this one for your next smoothie day! 📌

HealthyEating BreakfastIdeas

Just checking… 👀 that your nutrition feed isn’t making healthy eating feel harder than it needs to be.A healthy diet is ...
19/08/2026

Just checking… 👀 that your nutrition feed isn’t making healthy eating feel harder than it needs to be.

A healthy diet is built on the overall pattern, not one meal, one snack or one ingredient.

You don’t need to cut out carbs, sugar or every UPF. You don’t need every meal to look perfect. And sometimes adding more - fibre, plants, protein, variety - is far more helpful than focusing on what to remove.

Nutrition should support your life, not take it over. 🤍

Which reminder did you need today?

Kinda chic to… 💅🏼A few nutrition opinions I’ll happily stand behind ✨P.S Scroll to the last slide for a little throwback...
15/08/2026

Kinda chic to… 💅🏼

A few nutrition opinions I’ll happily stand behind ✨

P.S Scroll to the last slide for a little throwback… turns out I’ve been saying this for a while 😇 ➡️

After sharing that my ferritin levels were low and I’ve started taking an iron supplement, I wanted to explain how we ca...
06/08/2026

After sharing that my ferritin levels were low and I’ve started taking an iron supplement, I wanted to explain how we can support our iron intake through food too.🩸

According to the latest National Diet and Nutrition Survey, almost half of girls aged 11–18 and one-quarter of women aged 19–64 have iron intakes below the Lower Reference Nutrient Intake.

Swipe to discover:

🫘 The difference between haem and non-haem iron
🥝 How vitamin C can help absorption
☕ Why the timing of tea, coffee and matcha may matter
🩺 When to speak to your GP about testing

Remember, a low dietary intake, low ferritin and iron-deficiency anaemia aren’t the same thing - and symptoms such as tiredness, headaches and shortness of breath can have many causes.

Please speak to your GP before taking a high-dose iron supplement, as more isn’t always better.

Save this post for some practical, food-first tips - and let me know your favourite iron-rich meal below! x - I’ll go first! ⤵️

04/08/2026

“No news is good news.” .. or is it? 👀

It’s certainly a phrase many of us hear after having blood tests, but over the last few years, it’s something I’ve completely changed my mind about.

As a dietitian, I now encourage my patients to understand their numbers, look at trends over time, and ask how their results fit with their symptoms and overall health.

For example, my recent ferritin (iron stores) result was reported as “satisfactory” by the laboratory. Yet my ferritin was 14.7 µg/L and, alongside symptoms including reduced exercise tolerance, shortness of breath and hair shedding, it prompted a conversation with my GP and a plan to start iron supplements.

That doesn’t mean every result outside (or inside) the reference range needs treatment.

It does mean that blood tests should always be interpreted in the context of:

✔️ Your symptoms
✔️ Your medical history
✔️ Previous blood results and trends
✔️ The reason the test was requested

One result rarely tells the whole story.

So next time you have blood tests, consider asking:

• Can we go through my results together?
• Have any of these values changed over time?
• Do these results explain my symptoms?
• Is there anything I can do to improve them?
• Do we need to investigate the underlying cause?

Being informed doesn’t mean becoming your own doctor - it means being an active participant in your own healthcare.

I’d love to know… have you ever been told your blood tests were “normal”, but still felt something wasn’t quite right?

- This post is for general education only and isn’t a substitute for personalised medical advice. Always discuss your own results with your healthcare professional!

Docs who speak about iron include & as well as xx

HealthEducation EvidenceBasedNutrition Iron Nutrition

Most people think prunes are only useful when you need a little help with digestion... 💜 But there’s actually much more ...
19/07/2026

Most people think prunes are only useful when you need a little help with digestion... 💜 But there’s actually much more to this naturally sweet dried fruit than meets the eye.

ad | California Prunes are grown in California’s warm sunny days and cool nights, with fertile soils creating ideal conditions for producing naturally sweet, high-quality prunes. Once harvested, they’re simply dried, helping to lock in both flavour and nutrients.

Prunes are a simple way to boost your fibre intake (something most of us don’t get enough of), while also providing naturally occurring polyphenols and nutrients involved in bone health, including vitamin K, potassium and boron. Research has also explored their potential role in supporting heart, gut and bone health.

One of the biggest myths? That they’re packed with sugar and cause huge blood sugar spikes. Despite their natural sweetness, prunes have a low glycaemic index, meaning they provide a slower release of energy than many people expect.

I also love how versatile they are. They’re delicious stirred into porridge and yoghurt, blended into smoothies, chopped into salads, added to tagines and stews, or simply enjoyed with a handful of nuts as a balanced snack. 🥣🥜🍲

Swipe through to discover 6 things people often get wrong about California Prune Board Europe 👉

Have you tried cooking with prunes before, or do you usually just eat them as a snack? Let me know below! 💬


P.S. Comment TAGINE and I’ll send you my delicious California Prune Board Europe chicken tagine recipe pictured above!

BoneHealth HeartHealth HealthyEating EvidenceBasedNutrition Dietitian

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