Nic's Nutrition

Nic's Nutrition 📗 Pre-Order my Debut Book
👉🏻 How Not to Eat Ultra-Processed
👩🏻‍⚕️ Specialist Dietitian BSc PGDip MSc
📺 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 su

bsequently happier 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!

Plant-based milks are more popular than ever 🥛🌱 but not all are nutritionally equal… and this can make choosing one a li...
25/05/2026

Plant-based milks are more popular than ever 🥛🌱 but not all are nutritionally equal… and this can make choosing one a little confusing 👀

That’s why I’ve put together this 9-slide carousel to help break it down simply ⤴️

Fortified plant-based milks can provide nutrients we’d usually get from dairy, such as calcium, iodine and vitamin B12 - but not all brands do, and organic options are often not fortified.

Protein can vary a lot too, depending on the base ingredient (for example, soy vs oat vs almond), so it’s worth thinking about what you’re using it for and what your diet needs overall.

👉 Have a read through the carousel for my top tips …

💾 and save this as a handy shopping reminder!

👇 Comment below with the plant-based milk you usually go for and WHY - I’d love to know! - I’ll go first!!

21/05/2026

So… my heart health is ok… but my ferritin came back at 35.

Now technically, that’s within the lab reference range (hence the green tick ✅)… but given my history of low iron, and some symptoms I’ve been noticing - including a bit of shortness of breath (SOB) and hair thinning - it’s something I want to take seriously.

Ferritin is essentially your stored iron, and while ranges vary, some clinicians working in hair health often like to see levels well above the lower end of normal (sometimes 70+) when hair shedding is a concern - although this isn’t a one-size-fits-all target.

So what am I doing?

✔️ I’ve started iron supplements (tablet, liquid and spray to help with tolerance)
✔️ I’ve spoken to my GP about doing more in-depth iron studies
✔️ I’m making sure I’m optimising my diet and absorption too

My top iron-boosting tips 👇

🥩 Include haem iron where you can
This is the type of iron found in animal foods and is generally absorbed more easily:
* Lean red meat
* Poultry
* Fish and seafood

🌱 Don’t forget non-haem iron too
Plant-based sources still count:
* Lentils, beans and chickpeas
* Tofu and tempeh
* Dark green leafy veg
* Nuts, seeds and fortified cereals

🍊 Pair iron with vitamin C
Vitamin C can help improve absorption of non-haem iron:
Think peppers, citrus, kiwi, berries, tomatoes or broccoli alongside meals.

🥛 Avoid taking iron with calcium
Calcium can reduce iron absorption, so try not to take iron supplements with:
* Milk or yoghurt
* Calcium supplements
* Calcium-fortified drinks

☕ Watch tea and coffee timing
Tea and coffee (especially around meals) can reduce iron absorption too - ideally leave a gap of an hour or two.

🍳 Cast iron cookware can help a little - Not a miracle fix, but every bit counts.

And importantly… don’t just supplement blindly - low ferritin can happen for lots of reasons, so it’s worth looking into why with a medical doctor.

Have you ever had blood results that looked “normal” on paper but didn’t feel optimal for you? Let me know below 👇

Blood test provided by (gift) DietitianTips I

16/05/2026

🥦🧀 Crispy cheesy broccoli that honestly tastes SO good straight from the tray 🤫✨

This is one of those super easy side dishes that makes vegetables feel much more exciting - and yes, even broccoli can taste incredible when roasted with Parmesan 🤩

Not only is broccoli packed with fibre to support gut health, but it also provides vitamin C, folate and plant compounds linked with overall health 💚 Pairing it with olive oil helps you absorb fat-soluble nutrients, while Parmesan adds protein and calcium too 🧀

Perfect alongside your favourite family dinner, added to a lunch plate or eaten straight from the tray… which is exactly what I did 😉

🥦 Ingredients:
• Broccoli florets
• 3 tbsp olive oil 🫒
• Grated Parmesan/cheese of choice 🧀

✨ Seasonings:
• Pinch of Salt + Black pepper
• 1/2-1 tsp Paprika
• 1/2-1 tsp Dried oregano
• Optional: chilli 🌶️ & garlic granules 🧄

👩‍🍳 Method:
1️⃣ Preheat oven to 180°C fan
2️⃣ Blanch broccoli florets for 5 mins
3️⃣ Mix olive oil with seasonings
4️⃣ Brush onto a lined tray (followed by some cheese)
5️⃣ Add squashed broccoli (with a glass or jar!)
6️⃣ Brush with more seasoned oil & add a little Parmesan 🧀
7️⃣ Bake 🔥 for 15–20 mins until crispy and golden

Serve warm and enjoy straight from the tray 😍

healthyrecipes guthealth

14/05/2026

🚩 “Homemade Ozempic” is not a thing.

Here’s the reality 👇

GLP-1 medications mimic a hormone involved in appetite regulation. They help people feel fuller for longer, quieten down ‘food noise’ and also support blood glucose (sugar) control. I actually started working with these medications back in 2012 in my diabetes clinics!

Yes, our bodies naturally produce GLP-1 - and foods rich in protein, fibre and healthy fats can indeed help support fullness and satiety 🥗

BUT… the naturally produced hormone only lasts around 2 minutes in the body ⏰ whereas GLP-1 medications are designed to work for around a week.

So while balanced meals (alongside adequate hydration) can support appetite control and overall health, no smoothie, tea, supplement or “secret ingredient” (MCT oil, I’m looking at you 👀) can replicate prescription medication 💊

Be cautious of wellness marketing that overpromises quick fixes 🚩 especially when someone is conveniently selling the “solution”.

Sustainable weight loss still comes back to realistic habits, nutrition, movement, sleep and support - NOT viral hacks.

Dietitian EvidenceBasedNutrition

12/05/2026

Fruit, yoghurt & sprinkles ✨ … One for all the family 🤌🏼

Let me know if you give them a go! 💾

07/05/2026

The ultimate healthy snack that really does satisfy a sweet tooth ✨

I was so excited to make these oatcake & date snackettes after seeing them on - and they definitely didn’t disappoint!

They take less than 5 minutes to prep and taste like a caramel-filled, chocolate-covered biscuit 😍

As a dietitian, I love that these are fibre-rich and contain 4 different plant foods, along with healthy fats and micronutrients like zinc from the nuts and seeds too 👏

INGREDIENTS (makes 6):

6 oatcakes
6 dates
6 tsp almond or cashew butter
~60g pumpkin seeds
50g dark chocolate, melted (I go for 70%!)
1 tsp desiccated coconut (optional)

TO MAKE:

1️⃣ Line a baking tray or plate with greaseproof paper and place the oatcakes on top.
2️⃣ Flatten the dates (I used the bottom of an empty jar with greaseproof paper) and place one onto each oatcake.
3️⃣ Spread 1 tsp almond or cashew butter over each date.
4️⃣ Sprinkle over the pumpkin seeds.
5️⃣ Drizzle with melted chocolate and finish with coconut, if using.
6️⃣ Place in the fridge for 30 minutes to set… then enjoy ✨

Sweet, crunchy and SO satisfying - perfect for a quick snack!

Just a warning… they won’t last long in the fridge 👀

A P R I L as a Registered Dietitian … 😮‍💨 It’s been another busy month with lots of really interviewing tabloid intervie...
30/04/2026

A P R I L as a Registered Dietitian … 😮‍💨 It’s been another busy month with lots of really interviewing tabloid interviews, a couple of TV slots 📺 ( and ) plus catch me on this Friday too, as well as my regular slots speaking on with the lovely 📻

Swipe above to read what I’ve been asked about - and if you want any of the links just comment below and I’ll send you them!

Hope you’ve had a great month ☀️ Nic x

PS Swipe to the end for my BH weekend plans!! 🎂

27/04/2026

This one-pan healthy yet creamy & delicious pasta dish gets a big thumbs up from me as a Registered Dietitian ✔️

And YES… You can have creamy pasta and still build a balanced meal that’s crammed with plants too (over 5!) 🌱

Let me know if you give it a go!

✨ Ingredients:

250g Baby plum tomatoes 🍅
80g Spinach (big handful) 🍃
1 Red onion, finely chopped 🧅
3 Garlic cloves 🧄
165g Cream cheese
2 tsp Tomato purée
1/4 tsp Salt
1/4 tsp Black pepper
1 tsp Oregano
1 Veg stock + 800ml water
1 tsp Olive oil
250g Pasta (I used tagliatelle)

Grated Parmesan (Optional to serve)

✨ To make:

PREP
1. Finely chop the onion and garlic
2. Wash the tomatoes and spinach
3. Make the vegetable stock with boiling water

COOK
4. Drizzle olive oil into a pan & add everything in
5. Cover and simmer on low heat for 10–11 minutes
6. Stir and leave for 2 minutes without the lid until creamy

ENJOY
Serve and top with Parmesan!

✨ Optional: mix in cooked beans for extra protein

💾 Super simple, super quick & minimal prep meal .. Save this for your next midweek dinner🍲 🍝

21/04/2026

Just a friendly reminder to always question the advice you’re served on social media - as not everything you see is evidence-based! 😁

Any questions, drop them below!

Nic, your online Registered Dietitian 🫡

16/04/2026

📺 Here’s my clip from last night’s all about ultra-processed foods - and this experiment showed something really important👇

It’s not about cutting everything out… it’s about shifting the balance ⚖️

✨ My top takeaways:

• Progress over perfection – small, consistent changes really do add up

• Cooking from scratch doesn’t have to be complicated (or expensive!)

• Meal planning = less reliance on convenience foods

• You don’t have to ditch everything ultra-processed – many can still have a place (especially the more nutritious options, with others enjoyed in moderation)

• Add in more whole foods first (veg, beans, eggs, fish, meat, dairy) rather than focusing on restriction

• Eating out a lot? Keep it simple – grilled, balanced, add a side salad and enjoy it!

💡 One of the biggest wins we saw? More energy, better fullness, improved focus - and even saving money! 💴

This is exactly what I see in my clinic too - when we focus on real, sustainable habits, that’s when change actually lasts.

Have you been making any dietary changes recently? 🤔

🕖 I’ll be on TONIGHT from 7pm with .bavin talking all things ultra-processed foods - and following 6 guests as they try...
15/04/2026

🕖 I’ll be on TONIGHT from 7pm with .bavin talking all things ultra-processed foods - and following 6 guests as they try to change their diets over 4 weeks! 📺🎥

Let me know if you watch!

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