Sophie's Nutrition

Home
Ireland
Dublin
Sophie's Nutrition

Raising Awareness about Food Labels. Clever Supermarket Swaps
Pre-Order my new book now 😍👇

https://geni.us/HomemadeWins
(8)

My mission is to empower women through education and mindset coaching so they can feel more confident, have more energy, and support them to lead a mindful and happy life.

14/06/2026

When I filmed this video I hadn’t tried these yet but I brought them home for Robbie and the kids to try and they were a real winner! Robbie said they taste like the crispy cheesy bits on the sides of a toastie 😂 hard to argue with that!

You’ll find them in Lidl tucked down by the breadsticks (easy to miss) and the first thing that caught my eye was that they’re palm oil free. Finding crackers without palm oil in them is a win as it’s in so many crackers these days! Big companies lean on it because it’s cheap to manufacture with.

So these crackers contain No artificial additives, are very low in sugar and contain no palm oil 🙌

AND if you’d like a REALLY simple but incredibly tasty homemade cracker recipe, I’ve got one in my new book Sophie’s Swaps: Homemade Wins that takes 5 simple ingredients and a few minutes to throw together 😍 They keep beautifully in an airtight container all week, are really nutritious and the kids absolutely love them!

The book is available for pre-order now and every pre-order makes a huge difference for authors ❤️ Comment BOOK and I’ll send you the link to pre-order 🫶

Sophie x

13/06/2026

The man speaking in this video is Kevin from which is a wonderful small Irish business that grows and mills their own organic oats in Co Laois. The product packaging he’s talking about is his 100% organic Irish oats.

Now - incorporating oats into your diet IS supportive for gut health because of their fibre content. Oats are rich in beta-glucan, a soluble fiber that acts as a prebiotic, feeding beneficial gut bacteria. The fibre in oats also help slows digestion and supports regular bowel movements.

Merry Mill oats have the words “gut health” written on the back of pack and Kevin has now been instructed that he has to remove this health claim (which will be a big expense in packaging costs for a small business!)

MEANWHILE numerous big food companies use “gut health” claims on their packaging all the time! Activia yogurts being one with huge “gut health” writing on front of pack because it contains live cultures! The irony for gut health is that while the probiotic cultures in Activia are real, the added 3 tsp sugar in a small pot of activia partially undermines the benefit because excess sugar can feed harmful gut bacteria!

So why is it that Activia with this health claim gets huge shelf space in our supermarkets with no issues, and merry mill’s organic oats have to change all their packaging?!

An even starker comparison of these double standards is .ie_ which is plain sheep’s yogurt with live cultures was also forced to remove “digestion friendly” on their yogurt packaging!! And they have no added sugar in their yogurt unlike Activia with its “Gut health” written on front of pack!

The double standards of labelling in this country is a FARCE between big food and small food companies and something has got to change!!!

12/06/2026

If you like these top finds and would love LISTS of more top product recommendations in writing 😄 then make sure to pre-order my new book ‘Sophie’s Swaps Homemade Wins’ which includes lists of some of my top product recommendations!! as well as over 70 simple and gorgeous homemade swaps recipes ❤️

Pre-orders are so important for authors as they really determine how much bookshops will get behind the book once published.. so if this is a book that takes your fancy I would be so grateful if you purchased it via pre-order 🫶

Just comment BOOK and I will send you the link, and remember if you pre-order via Eason then you’ll be entered into the competition to win a supermarket shopping spree with me where I will come to your local supermarket, do your weekly shop with you, have the chats, find clever swaps and the cost of the shop is on me too 🥳

Love Sophie x

11/06/2026

This is a really good example of why it’s so important to read the back of packs and not just base your decision on what the front of packaging looks like!

It’s so easy to assume all frozen chips would be pretty much the same!
In fact if we were to believe the packaging, the ‘deluxe’ chips would definitely seem to be the most premium and it would be reasonable to assume these would have the best ingredients! But as you can see this is not the case!

When you start to read ingredients lists you realise that sometimes the difference between the same kind of packaged food (ie frozen chips) can be quite extreme! Like the difference between the ‘deluxe’ frozen chips in this video which are ultra processed, and the ‘harvest basket’ frozen chips in the video which are made with simply potatoes and oil and so are more minimally processed (ie I could technically buy these two ingredients and make these chips at home)

By making this simple swap when buying frozen chips, you’re reducing your intake of unnecessary additives which is a very positive thing, AND saving money as they are much cheaper 🙌

We as consumers are powerful!! The more of these swaps we ALL make, the more the big food companies will rethink what they put into the foods that make up our food system 💪💪

10/06/2026

When you really start to look at products like this your eyes are truly opened to the tactics the food industry pulls in order to get us to buy their products and spend more than we need to 🙅‍♀️

Big food companies have taken advantage of the narrative in recent years that we all need more protein and have developed “high protein” ultra processed products that they then charge a huge premium for because they’re ‘high protein’ and they can get away with it, which is making them big profits.

The reality is the “high protein” claim plastered on ultra processed products is a health halo, a clever marketing tactic to make a product appear healthier than it actually is and to convince us to spend more money on.

You just don’t see these kinds of big protein claims on the packaging of foods that are naturally high in protein - look at eggs, cheese, milk, or legumes!

It is eye opening when you see how much cheaper it is to get MORE protein when you look at the foods that are naturally high in protein. €2.95 for all the foods on the left giving us 86.7g of protein vs €9.99 for less protein - 72.4g

By getting our protein from whole food or minimally processed food sources, not only are we going to save A LOT of money (which is needed at the moment with the rising cost of food!) we’re also getting other important nutrients as these foods are nutrient dense as opposed to ultra-processed foods.

What do you think of this? I’d love to hear your thoughts in the comments 👇❤️

09/06/2026

If you buy Cadburys you’re paying a large premium price for the brand name, not for the quality of the chocolate!

We all know milk chocolate isn’t “healthy” BUT if we are going to enjoy it I think we’d all prefer to not get ripped off for poor quality chocolate! good quality milk chocolate should be made with cocoa butter and milk and not palm oil, and should have minimum 30% cocoa solids! Unfortunately Cadbury’s maximise profits by using really cheap ingredients like palm oil and low cocoa solids and then charging more due to years of brand loyalty 👎

I found a really good swap in Tesco with their own-brand milk chocolate! €12.95 per kilo as opposed to €25 per kilo of Cadburys!! 😱
And it contains 31% cocoa solids and No palm oil! It’s made with cocoa butter and cocoa, the way chocolate’s meant to be made.
Cheaper AND better quality. A definite clever swap 🙌

This is why I keep saying it, more expensive or big brand names doesn’t necessarily mean better quality. Turn the pack around and read the back to make a fully informed choice of what you’re spending your money on.

Have you tried this chocolate? 🍫

08/06/2026

This is a recipe from the “breads” chapter of my new book “Sophie’s Swaps Homemade Wins”! There’s so many more really simple homemade swaps recipes in the book that are quick, easy to do and will save you money 💶 🙌

Comment BOOK and I’ll send you the link to pre-order! And remember if you pre-order through Eason you could win a supermarket shopping trip with me 😍🫶

And I’d love to know if you’ll give these a go? And what other homemade swap recipes would you like me to do?! Let me know in the comments and below is the full method 👇♥️

Ingredients

2 cups self raising flour (250 grams)
1 tsp sea salt
3 Tbsp extra virgin olive oil
180ml warm water

Method

1. In a bowl combine all the ingredients and stir until a dough starts to form

2. Use your hands to bring it together into a dough and turn out onto a floured work surface. Knead for 2-3 mins until the dough is smooth and no longer sticky

3. Cut the dough into 8 equal pieces and roll each piece into a thin circle

4. Heat a pan over a medium-high heat and when hot add the wrap and cook for 1-2 mins each side until little brown spots form.

5. When cooked stack the wraps in a covered container or cover them with a slightly damp tea towel. Stacking and covering is what will keep the tortillas soft. Serve warm or allow to cool for use later.

7. Refrigerate for up to 1 week or to freeze - separate the wraps with parchment paper and place them in a zip lock bag before storing in the freezer.

07/06/2026

Ditch the FryLight - here’s a brill tip for your cooking oil 🙌

I know lots of people like spray oils for portion control when cooking, but FryLight is only about 50% olive oil and the other 50% is just unnecessary additives like flavourings to make it taste more like olive oil 🤦‍♀️ as well as emulsifiers and thickeners. And when you break it down per litre, it’s really expensive for such a low quality oil!

So a really clever hack is to pick up a dark glass bottle with a spray pump and simply fill it with the oil you want to cook with 🤩 You can choose a single origin extra virgin olive oil and it’ll still be cheaper per litre than the frylight!!

This way you’d be saving money, using a far better quality oil, and still keeping the portion control that people like about sprays.. 🙌

Will you try this?! I’d love to know in the comments ❤️

06/06/2026

This is a good example of how packaging can shape what we assume we’re buying. The name for sure gives off a wholesome farm impression that could easily make someone think this is locally produced chicken.

But when you actually turn the pack around and read the details, you realise the chicken is imported from China, and that’s something I think many shoppers wouldn’t expect based on how it’s presented.

It’s also worth noting that although it highlights 100% chicken breast on the front, the percentage of chicken in the product is much lower than most people would assume - 58% chicken, with the rest made up of coating and additives.

This isn’t about judging anyone’s food choices - convenience foods absolutely have their place. It’s about transparency and awareness. If we’re going to buy something, we deserve to understand what we’re really getting and where it’s coming from so we can make informed decisions that suit our own values, budgets and preferences.

And I believe this kind of labelling should be better regulated with more transparency that it’s Chinese chicken on the front of the pack.

I’d love to hear your thoughts on this… do you think it’s misleading or that we need more transparency on products like this?

05/06/2026

🙌 5 great product finds in Lidl at the moment!! Have you tried any of them?

And let me know if you’d like more of this style of video?

Thank you guys, have a lovely weekend ❤️

Address

Dublin

Website

https://sophieswaps.ie/, https://linktr.ee/sophiemorris

Alerts

Be the first to know and let us send you an email when Sophie's Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

365 Physiotherapy in Santry/Dublin 9
256 Swords Road, Santry

Want your practice to be the top-listed Clinic in Dublin?