The London Nutritionist

The London Nutritionist Evidence-based nutrition advice for everyday life.

Personal weight management programmes
Healthy eating for the management of diabetes
Healthy heart diet plan
Healthy eating for pregnancy
Eating for IBS
The weaning diet
Sports nutrition
Personalised healthy eating diet plans
Healthy eating for vegetarians and vegans

10/09/2026

These are so moreish as a snack and go perfectly with a glass of crisp Fino! Or you can of course serve them as a snack or starter or part of a wider tapas-style meal. Padron peppers get their slight astringent bitter notes from polyphenols like flavonoids, which are anti-inflammatory and help to protect DNA from damage.

09/09/2026

Getting the right portion size tip #3
We need about three portions of protein a day the size and thickness of your palm. More than this may get converted and stored as fat because we can’t store protein. Comment “portion” to get your FREE guide to portion sizes

08/09/2026

You can of course buy ready-made curry sauces and pastes, but if you have a food processor it’s really easy to make your own. Spices are incredibly beneficial for our health even if we consume them in the relatively small quantities used in cooking. They are full of polyphenols, can reduce inflammation, help the gut microbiome and a study has now found that spices can even reduce the negative impacts associated with eating junk food! Traditional Western cooking doesn’t usually contain a great deal of spices but thankfully now spices and recipes from Asia are very easy to get hold of.

thriveologie




07/09/2026

Getting the right portion size tip #2
Always aim for two handfuls of veg with each meal to give you all the vitamins, minerals, fibre and polyphenols you need. Comment “portion” to get your FREE guide to portion sizes

06/09/2026

Getting the right portion size tip #1
More than a fist will likely spike your blood sugar and get converted and stored as fat. Comment “portion” to get your FREE guide to portion sizes

05/09/2026

Stress causes inflammation in the body which can disrupt hormones and metabolism further, making syptoms worse. Comment “PCOS or PMOS” to get your FREE guide to PMOS nutrition now

04/09/2026

Most people gain weight during perimenopause but by eating the Mediterranean Diet and avoiding highly processed foods you can minimise the amount you gain Comment “menopause” to get your FREE guide to menopause nutrition

03/09/2026

This is another one in my series of making veg more exciting. With tomatoes I especially find that the cheap ones are tasteless and can have a horrible texture – completely the opposite of what I’m looking for. This is a shame because tomatoes are full of vitamins including vitamin C, but also polyphenols like lycopene which is important for skin health. Despite cheap tomatoes not tasting very good, many studies have found them to contain similar quantities of beneficial nutrients as the ones that taste nice. Roasting them in this way makes even the most bland tomato delicious so getting these nutrients doesn’t have to break the bank.









02/09/2026

Did you know antibiotics can kill the good bacteria in your gut?
Although antibiotics can be necessary, aim to replace the good bacteria by eating plenty of plants, fermented foods and maybe a probiotic. Comment "gut" to get your FREE guide to nutrition for gut health

01/09/2026

This recipe uses ricotta in place of butter and ground almonds in place flour which changes the nutritional profile of the cake quite considerably. Ricotta has a fairly low saturated fat content and the almonds contain lots of heart healthy “good” fats, and it is fairly low in refined carbohydrate, despite being sweetened with sugar. This means that it has a much lower glycaemic index (GI) than traditional cake. The GI scale measures how quickly a carbohydrate is absorbed into the blood stream: the lower the GI the better for preventing sugar spikes and increasing fullness.




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