Niamh Dunne

Do you need to change your behaviour around food? Written by Millie Rose Introduction to behavior change and food Healthy eating isn’t just about knowing what‘s good for you, it’s also about changing the habits and behaviour that shape your food choices. The way we think, the people around us, and even the environment we live in all play a big role in what ends up on our plates. In this blog, we’ll explore: Psychology of Food Choices Psychology looks at why we choose the foods we do. It’s powerful because small changes in how we think or what we’re surrounded by can shift our eating patterns. One important idea here is cognitive bias. This means automatic errors in thinking that affect how we see food and the choices we make, often without realising it (Da Silva, Gupta and Monzani, 2023). Simply, our brain sometimes tricks us into making food choices that don’t always match our long-term goals. Cognitive biases often show up in emotional eating (my blog on intuitive vs mindful eating may be helpful). This is when we eat to try and change how we feel rather than because we’re hungry. Emotional eating is guided by feelings rather than hunger cues, and it can have a big impact on our food decisions (Betancourt-Núñez et al., 2022). It can also reduce appetite at first, but then lead to hunger and overeating later in the day (Betancourt-Núñez et al., 2022). 30% have increased appetite when experiencing a negative emotion48% have decreased appetite when facing a negative emotion22% appetite doesn’t change when facing a negative emotion(Betancourt-Núñez et al., 2022) Habit Formation and Breaking Bad Eating Habits Food habits can form at any time, from childhood into adulthood. There are many factors to forming habits, such as work pattern, taste and texture preferences, culture, budgets and surrounding environment (Fisberg, Giogia and Maximino, 2023). There are two types of behaviour: Habitual: a repeated behaviour cued by the environment/external stimuli (Brown, 2024), they are automatic or unconsciousNon-habitual: a behaviour followed after consideration, they are deliberate and conscious (Wood, Quinn and Kashy, 2002) Habitual problems can be problematic. But why? 4 things we can do: The Role of Social Influences in Eating Family, friends and your social circle can impact your food choices as we often mirror what people around us are doing. This may happen with portion sizes, time of eating and food choice. Follow these 3 tips to navigate social influences and peer pressure: Motivation: Intrinsic vs. Extrinsic Intrinsic motivation = doing a behaviour because you want to, perhaps because you enjoy it or you want to reap the benefits of the action, for example, increasing your exercise from 1 x week to 3 x week because you want to feel fitter and stronger Extrinsic motivation = doing a behaviour for external rewards or to avoid judgement, for example, following a diet for praise from family or friends (Morris et al., 2022) What drives sustainable behaviour change? Using Nudges to Improve Eating Habits Nudges are subtle prompts that may help you change your eating behaviours. Some nudges that may help you: Practical Tips for Lasting Behaviour Change 2. Identifying the effect of the problem behaviour 3. Identifying a solution to the problem behaviour 4. Identifying the positive effect of changing your problem behaviour 5. Holding yourself accountable 6. Overcoming setbacks Conclusion: Long-term Healthy Eating Embracing food change as a continuous process, not a quick fix, can take time to figure out. However, by making small changes over time to your behaviour and environment, you can make positive changes to your relationship with food and your diet. References Betancourt-Núñez, A., Torres-Castillo, N., Martínez-López, E., De Loera-Rodríguez, C.O., Durán-Barajas, E., Márquez-Sandoval, F., Bernal-Orozco, M.F., Garaulet, M. and Vizmanos, B. (2022). Emotional Eating and Dietary Patterns: Reflecting Food Choices in People with and without Abdominal Obesity. Nutrients, [online] 14(7), pp.1371–1371. doi:https://doi.org/10.3390/nu14071371. Brown, R. (2024). Habitual Health-Related Behaviour and Responsibility. Oxford University Press eBooks, [online] pp.210–226.doi:https://doi.org/10.1093/oso/9780192872234.003.0010. Butcher, L.M., Batt, C., Royce, S., Barron, E., Giglia, R. and Begley, A. (2024). Analysing the behaviour change techniques in an effective food literacy program to inform future program design. Nutrition & Dietetics. doi:https://doi.org/10.1111/1747-0080.12908. Celis-Morales, C., Livingstone, K.M., Marsaux, C.F., Macready, A.L., Fallaize, R., O’Donovan, C.B., Woolhead, C., Forster, H., Walsh, M.C., Navas-Carretero, S., SanCristobal, R., Tsirigoti, L., Lambrinou, C.P., Mavrogianni, C., Moschonis, G., Kolossa, S., Hallmann, J., Godlewska, M., Surwillo, A. and Traczyk, I. (2017). Effect of personalized nutrition on health-related behaviour change: evidence from the Food4Me European randomized controlled trial. International journal of epidemiology, [online] 46(2), pp.578–588. doi:https://doi.org/10.1093/ije/dyw186. Da Silva, S., Gupta, R. and Monzani, D. (2023). Editorial: Highlights in Psychology: Cognitive bias. Frontiers in Psychology, [online] 14(1242809). doi:https://doi.org/10.3389/fpsyg.2023.1242809. Fisberg, M., Gioia, N. and Maximino, P. (2023). Transgenerational transmission of eating habits. Jornal de Pediatria, 100.doi:https://doi.org/10.1016/j.jped.2023.11.007. Morris, L.S., Grehl, M.M., Rutter, S.B., Mehta, M. and Westwater, M.L. (2022). On What Motivates us: a Detailed Review of Intrinsic v. Extrinsic Motivation. Psychological Medicine, 52(10), pp.1–16. Wood, W., Quinn, J. and Kashy, D. (2002). Habits in Everyday Life: Thought, Emotion, and Action. Journal of Personality and Social Psychology, [online] 83(6). doi:https://doi.org/10.1037/0022-3514.83.6.1281. Shivani Kachwaha, Kim, S.S., Das, J.K., Rasheed, S., Gavaravarapu, S.M., Pooja Pandey Rana and Menon, P. (2024). Behavior Change Interventions to Address Unhealthy Food Consumption: A Scoping Review. Current Developments in Nutrition, 8(3),pp.102104–102104. doi:https://doi.org/10.1016/j.cdnut.2024.102104.

Nutritional Needs of Breastfeeding Mothers Written by nutrition student Millie Rose Introduction WHO and UNICEF recommend that children initiate breastfeeding within the first hour of birth and be exclusively breastfed for the first 6 months of life, meaning no other foods or liquids, including water. From the age of 6 months, children should begin eating safe and adequate complementary foods, whilst continuing to breastfeed for up to 2 years of age or beyond. Breastmilk provides all the energy and nutrients that an infant needs for the first few months of life. It is safe, clean and provides antibodies, which help to protect infants from common childhood illnesses (WHO, 2025) and growth factors, which allow your baby to grow and develop healthily (Ballard and Morrow, 2014). For breastfeeding month, it is time to recognise breastfeeding as a powerful foundation for long-term health, development, and equity. This blog will delve into the nutritional needs of breastfeeding mothers, how diet affects nutrients in breastmilk, breastfeeding myths, and a sample meal plan for breastfeeding mothers. Nutritional Needs of Breastfeeding Mothers What goes into your milk? As a breastfeeding mother, your nutritional status, supplements, and medication you take may affect the quality of your milk, as well as the volume you produce. This is why it is vital you must keep a nutritious diet that supports you and your baby. If you take any supplements or medication, you should consult a lactation consultant or doctor to check they are safe to breastfeed with. It is also important to note that you and your baby may not need supplements, as your diet is usually sufficient. Hydration The initial milk to come through is called colostrum, a thick, yellow liquid. It appears like this because it is highly concentrated with all the nutrients your baby will need (Cleveland Clinic, 2023). Infants should consume 150-200ml per kg of body weight per day until 6 months old (NHS, 2021). This means as the baby’s weight increases and the volume you are feeding to your baby increases, your hydration requirements will increase too. You may need to have an extra drink of water while you are breastfeeding. See Nutrition and Hydration Week Blog for some simple tips on how to increase your fluid intake. Nutrition While you are breastfeeding, you do not need to follow a specific diet, however it is recommended to eat a variety of foods to make up a healthy diet. Eating a wide variety of foods including carbohydrates, protein, fats, fibre, fruit and vegetables ensures diversity of nutrients, feeds your gut microbiome and gives you enough energy to sustain motherhood. Try to eat the rainbow, adding different vegetables, fruits, legumes (such as beans, chickpeas, lentils), grains (such as rice, wheat, oats, quinoa, rye), nuts, seeds, herbs, and spices to your meals (NHS, 2020) In the UK, it is difficult to get enough Vitamin D from your diet alone. If you are breastfeeding, it is advised you take a 10mcg Vitamin D supplement in the winter months; October to March when sun exposure is limited. Exclusively breastfed babies and babies who receive less than 500ml of formula per day are advised to take 8.5-10mcg vitamin D every day, until they are 1 years of age. Children over the age of 1 year and adults are advised to take 10mcg vitamin D daily (NHS, 2025). Iron – Breastmilk contains only a small amount of iron, so your baby will rely on stores passed through the placenta before birth. If there is a chance you were iron deficient during your pregnancy, which may mean your babies iron stores are low, you should consider taking an iron supplement while breastfeeding, as well as consulting a doctor to check your baby for an iron deficiency. Calcium – There is a higher need for calcium when breastfeeding. This is because of the demand for calcium in breast milk which supports the infants growth and development. A supplement is not usually necessary, but you may wish to consider adding more calcium into your diet (NHS, 2020). Include foods such as dairy, fish with bones such as sardines, tofu, green leafy vegetables such as broccoli or kale, nuts and seeds. Considerations while breastfeeding Allergens If any sensitivities are found in your baby, these should be eliminated from your diet, as there may be traces in your milk. However, if you do not notice any sensitivities, you should continue to include allergens in your diet, including cow’s milk, eggs, and nuts (NHS, 2020). Alcohol It is recommended to avoid drinking alcohol while you breastfeed your baby. However, if you do drink alcohol, it is recommended to avoid feeding your baby breastmilk for at least 2 hours and throw away milk produced during this time (NHS, 2022). Caffeine It is recommended that you do not exceed 1 caffeine drink or 300mg per day, while breastfeeding. This may include coffee, tea, fizzy drinks, energy drinks and chocolate (NHS, 2025). An alternative could include 150ml of fruit juice, decaffeinated drinks, or sparkling water. Myths Current advice is to include allergens in your diet unless you or your baby are allergic to them. There is not sufficient evidence to show eating allergens causes allergies in your baby (Lodge et al, 2015). Signs of a baby having an allergic reaction include eczema, hives, vomiting, diarrhoea, and respiratory issues. If your baby shows signs of a mild reaction, including rashes, remove the trigger, if known from your diet, and observe in case of worsening symptoms. If your baby shows signs of a serious reaction, including difficulty breathing, a swollen face and becoming limp, call 999 and state anaphylaxis (NHS, 2024). 2) Breastmilk does not have enough nutrients Breastmilk contains energy and all the nutrients needed for the first 6 months of life (WHO, 2025). Your health visitor should identify that your baby is putting on enough weight and look out for signs of deficiencies. 3) “There is no difference between breast milk and formula” Formula mimics breast milk, however, it

Changes in cravings, hunger and diet during the menstrual cycle Introduction Many women experience changes in appetite and cravings at different parts of their cycle, but why is this? This blog will explore hormonal changes during the menstrual cycle and their impact on your appetite, cravings and dietary intake, and how this change is based on where you are in your menstrual cycle. Read until the end for some tips to improve your dietary habits during your cycle. What phases are there in the menstrual cycle? (Image, Clue, 2019) The menstrual cycle starts on the first day of your period and ends the day before your next period begins. There are different phases in the menstrual cycle; follicular phase (days 1-14) and luteal phase (days 14-28). Our hormone levels fluctuate throughout our cycle therefore potentially having an effect on our diet, mood, digestion, libido, skin, headaches etc. Please note: a cycle from 21-35 days is considered normal 1) Menstrual phase – also known as your period At the end of your cycle and at the start of menstruation, estrogen and progesterone levels drop. During this phase you may experience symptoms such as abdominal muscle cramping, mood swings, and tiredness. Changes to cravings, hunger and diet in the menstrual phase: Cravings: You may experience an increase in cravings for sugary or fatty foods. This is because when estrogen drops, serotonin also drops, which may increase the want for comfort foods, to raise serotonin temporarily (Dye and Blundell, 1997). Hunger: Your hunger may decrease slightly. This is because progesterone and estrogen have lowered appetite as the body is more sensitive to leptin, the hormone which makes you feel full (Hirschberg, 2012). Diet: See recipes here 2) Follicular phase – the first day of your period to ovulation, it overlaps with the menstrual phase During this phase, there is a surge in estrogen, to prepare the body for a potential pregnancy. The symptoms will overlap with the menstrual phase and should reduce when the menstruation finishes, leaving you with more energy and improved mood. Changes to cravings, hunger and diet in the follicular phase Cravings and Hunger: After menstruation, cravings and hunger also reduce due to rising and lowering estrogen levels and low progesterone levels (Hirschberg, 2012). Additionally, leptin sensitivity increases, reducing hunger; this also increases serotonin, reducing cravings and emotional eating (Dye and Blundell, 1997) (Klump et al., 2014). Diet: Continue eating a varied and balanced diet including: 3) Ovulation phase – the period of your cycle where you are fertile During this phase, there is a rise in leuitenising hormone (LH), triggering an egg to be released and a slightly raised temperature. After ovulation, estrogen drops. Some women experience symptoms, such as mild abdominal cramping and mood changes. Changes to cravings, hunger and diet in the ovulation phase Cravings and Hunger: When estrogen is at its highest, before ovulation, leptin sensitivity is enhanced, so there is less hunger, fewer cravings for sugary or fatty foods, so better food choices are likely. However, after ovulation, the opposite happens as estrogen falls, leading to more hunger and cravings (Dye and Blundell, 1997) (Klump et al., 2014). Diet: Intake at the start of the ovulation phase may be lower than the end of the ovulation phase, depending on when the egg is released during the phase. 4) Luteal phase During this phase, progesterone and estrogen increase again, if pregnancy does not occur, these fall again. Additionally, you may experience pre-menstrual symptoms (PMS), which causes symptoms such as bloating, mood changes, changes in food cravings and you may have trouble sleeping. This is caused by the fall in hormones (Watson, 2018). Changes to cravings, hunger and diet in the luteal phase Cravings and hunger: As progesterone and estrogen increase, hunger and cravings increase (Dye and Blundell, 1997). Progesterone is highest before our period. Diet: Due to higher cravings and hunger you are more likely to increase your food intake. This was shown in a study, where they found that women consume 180 kcal more during their luteal phase, in comparison to their follicular phase (Rogan and Black, 2022) Did you know? It is thought that over 90% of women experience at least one premenstrual symptom, and around 48% of people experience PMS (NICE, 2024). This is why it is vital that we understand the impact these symptoms have on our diet and learn ways to work with it, not against it! There is a higher desire for caloric foods, foods high in fats, sugar and salt during the luteal phase compared to the follicular phase. However, the total intake of calories, macro and micronutrients didn’t fluctuate (Souza et al., 2018). Current studies do not consider psychological factors enough. You may notice changes to your cravings, hunger and diet due to symptoms, in addition to hormonal changes. For example, abdominal cramping during your period may suppress your appetite or women who experience PMS may experience increased consumption of comfort foods when they experience mood changes (emotional eating). Does this change throughout my life? From when you first start your periods, also known as the menarche, to when your periods stop, also known as the menopause, your periods may change, and so may your cravings, hunger and diet. This is due to changing hormones during your fertile years heading towards perimenopause. However, your cycles may also change when you are postpartum or breastfeeding! Did you know? Around ovulation, women are more likely to choose new food options. Women, earlier or later in their cycle, are less likely to explore new foods and stick with known options or comfort foods (Nijboer et al., 2024). This has also been found in animals and is linked to changes in higher estrogen levels around ovulation. As more research is carried out, we will gain more evidence to explain why this is happening! What can you do? You can track what phase of your menstrual cycle you are in by using a tracking app, tracking your temperature or manually recording using