Nutrition

Nutrition is one of the key components for a healthy lifestyle. It is essential for normal bodily functions, maintaining healthy weight, reducing the risk of chronic diseases and assisting with positive mental health.

When it comes to losing weight or changing body composition, nutrition is vital, regardless if your goal is to lose a few kilograms, maintain your current weight, or alter body composition to compete in a bodybuilding show. However it is not a one size fits all, nutrition is very individualized and that is when it can become confusing. I am here to assist and educate you with altering your diet. I am all about balance and strive to devise the most realistic nutritional plans for my clients.

For those looking to lose weight I have included some low calorie ideas for breakfast, lunch and dinner.

Good nutrition is crucial in the management of chronic diseases such as IBS, coeliac disease, diabetes etc. I will work with you to devise the most realistic plan to manage symptoms and improve quality of life.

When it comes to sporting performance nutrition is paramount, and a lot of the time it is taken for granted or isn’t given adequate consideration. If your body is not fueled correctly it will not perform to the best of its ability irrespective of how talented you are. I will work with you to devise an individualized nutrition plan that can be easily implemented and will fit into your training schedule and everyday life.

How I can help you

Specialties include but not limited to:

- Weight Management
- General Nutrition and Healthy Eating
- Pre/Post Natal
- Nutrition for children, adults and older people
- Sports Performance
- Gastroenterology (e.g. Coeliac, IBS, Crohns)
- Specialist Nutritional Issues (e.g. Diabetes, Food Allergy, Eating disorder)
- Medical conditions

Try some of these sample low calorie meals

BREAKFAST: Overnight berry oats (150kcal)

Ingredients:
40g porridge oats
50g low fat/low sugar natural yoghurt
1 tbsp mixed berries

Method:
Place the oats in the bottom of a glass. Mix the berries and natural yoghurt together and spoon on top of the oats. Cover and leave overnight.

LUNCH: Coronation chicken sandwich (300kcal)

Ingredients:
75g chicken
1-2 tbs natural yoghurt
1 spring onion
1/2 bell pepper
1/4 tsp curry powder
2 slices low calorie wholegrain bread
Handful of rocket
Twist black pepper

Method:
Mix the chicken, yoghurt, curry powder and black pepper in a bowl, place on bread with chopped bell pepper, spring onion and rocket.

DINNER: Crispy cod fingers and sweet potato wedges (400kcal)

Ingredients:
150 g cod
1/2 slice stale low calorie wholegrain bread
1 egg
Sprinkle salt and pepper
1 large sweet potato

Method:
Heat the oven to 200C/180C fan/gas 6. In a bowl, toss the wedges with the spices of your choice such as cumin, paprika, curry powder. Once lightly spiced place the wedges onto a baking sheet and roast for 40-50 mins, turning halfway through. The wedges should be crisp and golden brown. In the meantime, make your cod fingers. Slice the cod fillet into two or three fingers. In a bowl, beat the egg for 10 seconds. Place the breadcrumbs into a separate bowl with a sprinkle of salt and pepper. Dip each cod finger in the egg and then in the breadcrumbs, and place on a lightly oiled (1/2 tsp olive oil) baking sheet. Grill for 6-7 mins or until cooked through and golden. Serve with the crispy wedges.