Natércia Ferreira Nutricionista

Natércia Ferreira Nutricionista Nutrition excelence with caring support for your family. Presential and online consultation📍UK

17/06/2026

What foods should you avoid during pregnancy?

It's one of the most common questions I get asked.

The problem is that pregnancy nutrition has become so focused on restrictions that many women end up feeling anxious about almost everything they eat.

While food safety is important, that's only part of the conversation.

What I wish more women focused on is what to include in their diet to support both their health and their baby's development.

Nutrients such as protein, omega 3 fats, choline, iodine, iron, folate, fibre, and calcium all play an important role throughout pregnancy.

Constipated during pregnancy? Rather than simply focusing on foods to avoid, let's look at whether you're getting enough fibre, fluids, fruit, vegetables, wholegrains, and movement throughout the day.

Struggling with fatigue? Let's assess your overall diet, iron intake, meal balance, and nutritional needs.

Mums, I'm here for you. Meet your new pregnancy dietitian. You don't have to navigate pregnancy nutrition alone.

If you're looking for personalised support throughout your pregnancy, comment the word SUPPORT and let's chat.

With love, Natércia xx

15/06/2026

Everybody's talking about getting pregnant.

But very few people are talking about preparing your body for pregnancy first.

When most people start trying to conceive, the focus is often on ovulation tracking, fertility supplements, and timing in*******se.

What many don't realise is that fertility starts long before a positive pregnancy test.

Your body needs adequate nutrient stores to support hormone production, ovulation, egg quality, s***m quality, implantation, and the early stages of pregnancy.

This is why preconception nutrition matters.

Preparing for pregnancy isn't about having a perfect diet. It's about consistently nourishing your body with the nutrients it needs to support fertility and create the best possible environment for conception.

Because a healthy pregnancy starts before conception.

Comment FERTILITY below and I'll send you the link to my Fertility Nutrition Guide.

With love, Natércia xx


09/06/2026

This is one of the biggest fertility mistakes couples make. They just keep waiting for it to happen.

Month after month, many couples continue trying without ever reviewing whether their nutrition is actually supporting fertility.

Most people are told to take folic acid, track their cycle, and be patient as if this is the best solution. But fertility is far more complex than that.

When you keep trying month after month without the result you're hoping for, it can start to affect your mental and emotional wellbeing too.

The uncertainty, frustration, and constant waiting can be incredibly difficult.

You start questioning whether it will ever happen for you. Whether you're doing something wrong. Googling "why can't I get pregnant?" at 11pm and somehow ending up convinced that the worst case scenario applies to you.

That's why it's important to focus on the things you can actively support, including your nutrition so you don't end up more confused than when you started.

My Fertility Nutrition Guide was created to help you understand exactly which nutrients support fertility and how to incorporate them into your everyday meals.

Nutrition should be part of your trying to conceive plan. Comment FERTILITY below and I'll send you the link to get the eBook.

With love, Natércia xx


08/06/2026

Nobody told you that your nutrition could be affecting your chances of getting pregnant.

The version of you that felt ready to start trying for a baby may not have realised how much nutrition can influence fertility.

Your body needs the right nutrients to support hormone production, ovulation, egg quality, s***m quality, implantation, and the early stages of pregnancy.

Yet most couples are simply told to take folic acid and start trying.

Fertility nutrition is about so much more than that.

If you want to actually feel confident that you're giving your body the nutritional support it needs for conception, my Fertility Nutrition Guide is a great place to start.

Inside, you'll learn the key nutrients involved in fertility, where to find them, and practical ways to incorporate them into your everyday meals.

If you're trying to get pregnant but haven't got there yet, this is one of the most important areas to review before assuming you've done everything you can.

Comment FERTILITY below and I'll send you the link to get the eBook.

Your fertility journey deserves more than a list of foods to avoid.

With love, Natércia xx


05/06/2026

One of the biggest misconceptions I see is that nutritional support only matters when you're trying to conceive.

The reality is that your nutritional needs continue throughout pregnancy and remain important after your baby is born.

From supporting fertility and preparing your body for conception, to helping meet the increased demands of pregnancy, nutrition plays a role at every stage.

It can help support hormone production, energy levels, your baby's growth and development, recovery after birth, and your overall wellbeing as a mother.

Yet many women receive very little guidance beyond being told to take a prenatal supplement.

Nutrition is not something to think about only after a positive pregnancy test.

It's something that deserves attention before conception, throughout pregnancy, and during postpartum recovery.

Because every stage of the journey matters.

Comment SUPPORT if you'd like more guidance on fertility, pregnancy, and postpartum nutrition.

With love, Natércia xx


03/06/2026

When people are trying to conceive, so much of the focus goes towards appointments, supplements, treatments, tests, and nutrition.

And while all of those things can play an important role, there is something else I always encourage couples to think about.

Are you actually connecting with your partner?

Trying for a baby can sometimes turn intimacy into a schedule and a task to complete. Conversations become focused on ovulation, appointments, and fertility plans. Before long, the relationship itself can start to feel overlooked.

Before pregnancy comes connection.

Before becoming parents, you are a couple.

Spending quality time together, communicating openly, showing affection, laughing, and maintaining emotional and physical closeness all matter. Not because they guarantee pregnancy, but because they help strengthen the foundation you're building your future family on.

Your fertility journey is not just about preparing your body.

It's also about nurturing your relationship.

Comment SUPPORT if you'd like more guidance on fertility, pregnancy, and postpartum nutrition.

With love, Natércia xx

01/06/2026

One of the most common things I hear from couples trying to conceive is: "We eat pretty healthy and we're active, so we thought we'd get pregnant quickly."

I wish more people trying to conceive understood that fertility is about so much more than simply eating well and exercising.

Your body needs the right nutrients to support hormone production, ovulation, egg quality, s***m quality, implantation, and the early stages of pregnancy.

I also wish they are told what to add to their diet, not just what to avoid and remove.

So much fertility advice focuses on restrictions, but very little attention is given to the nutrients that actively support your reproductive health.

Things like adequate protein, omega 3 fats, choline, iodine, iron, zinc, selenium, fibre, and balanced meals can all play an important role in supporting fertility.

The "foods to avoid" list was created to help reduce potential risks. What many couples are never taught is how to actively nourish the body for conception, support nutrient stores, and create the best possible environment for a healthy pregnancy before it even begins.

Because fertility is not simply about getting pregnant.

It's about preparing your body for a healthy conception, a healthy pregnancy, and a healthy baby.

Unfortunately for a lot of people the whole conversation can leave you feeling anxious, confused, and afraid to eat. If you're trying to conceive and would like personalised support, send me a message or book a consultation through the link in my bio.

With love, Natércia xx

Such a lovely Saturday with my favourite people in the world ❤️😍🩷🥰
31/05/2026

Such a lovely Saturday with my favourite people in the world ❤️😍🩷🥰



29/05/2026

These banana, peanut butter & blueberry muffins have gone a little viral lately… and honestly, I understand why.

Healthy muffins are my go to meal during pregnancy and fertility support because they are practical, easy to prepare ahead, and can help make balanced eating feel much more manageable on busy or exhausting days.

You can have them as a snack/breakfast every single week for good reason 👏🏻

They are easy to grab when nausea hits, when energy feels low, or when cooking feels impossible.

One batch = breakfast and snacks covered for days. It’s filled with fibre, healthy fats, and protein, so it actually keeps you full. It's also designed with a glycemic index in mind so you don't have blood sugar spikes.

And if constipation has been a struggle during pregnancy? This is the kind of snack that can help support digestion properly while keeping you nourished at the same time.

The recipe is in the video 🤍

Which recipe should I make next? Comment it below 👇🏻

With love, Natércia xx


27/05/2026

Trying to conceive is not only about tracking ovulation and taking supplements.

Your lifestyle matters more than most people realise, and alcohol is one of the biggest things many couples continue to overlook during fertility support.

For women, alcohol can affect:

Ovulation

Hormone balance

Nutrient absorption

Egg quality

Blood sugar regulation

Inflammation levels

But this conversation should never stop with women alone.

Male fertility matters too.

Alcohol can also impact:

S***m quality

Motility

Morphology

Testosterone levels

DNA integrity

And because s***m quality takes time to improve, the changes you make now matter long before pregnancy happens.

This is not about perfection or fear. It is about giving your body the best possible environment to support fertility and a healthy pregnancy.

Trying to conceive should be a team effort, not something carried only by the woman.

If you’re trying to conceive and feeling overwhelmed with where to start, I’m here to help support you through it properly.

With love, Natércia xx

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