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  Intuitive Eating vs Mindful Eating Written by Freya Torkildsen  Introduction  Although these dietary models overlap in their philosophies and attitudes towards eating, Mindful Eating is not the same as Intuitive Eating. Mindful Eating involves adopting techniques to become fully present with your food, mind and body, while Intuitive Eating is more about healing your relationship with food and responding to your body’s needs in the moment.  Diet culture doesn’t take these ideologies into consideration when in fact they are some of the most logical approaches for achieving a healthy relationship with food while simultaneously gaining more knowledge of how to eat healthily while acknowledging your biological needs.  What is Intuitive Eating?  Intuitive Eating is a weight neutral approach to food and eating behaviours that places strong emphasis on rejecting the toxic restrictive mindset created by diet culture.  There are key principles of Intuitive Eating aimed to help heal negative attitudes and relationships with food. These include:  Instead of falling for dieting tips which encourage food restriction as the best way to achieve your dream body, intuitive eating encourages rejecting this harmful mindset and replacing it with more compassion to your body.  Honor your hunger. Keeping a sufficient intake of energy and carbohydrates supports your body’s natural rhythms and prevents eating beyond a comfortable fullness. When you are consistently and sufficiently nourished, your hunger and fullness cues become clearer. Having a safe and relaxed environment with food makes it easier to notice when you’ve reached both physical and emotional satisfaction. When eating feels comfortable instead of stressful, your natural hunger and fullness cues become clearer, helping you recognise the point in which food no longer becomes enjoyable. This helps to gain a better perspective with food and avoid over or under eating. Listen to the biological signals which your body gives you when you are no longer hungry, whether this be your stomach physically expanding or when you feel slightly breathless, this helps to prevent feelings of uncomfortable fullness. These signals are always present and help to create a calmer eating environment.  The ‘food police’, also known as your own psyche, may have unreasonable toxic attitudes towards food which have been built up over time by the media we consume and the people we talk to. The ‘food police’ creates negative self talk and habits which can delay building a healthy relationship with food. If you start telling yourself you shouldn’t have certain foods, it can lead to intense feelings of deprivation which cause cravings and often bingeing, which can ultimately lead to feelings of guilt. Making peace with what you eat will help with creating a better relationship with food.  Emotional eating can occur as a result of our stress. Finding alternative ways to handle our emotions without turning to unhealthy eating habits (whether this be overeating or restricting) helps to gain a better relationship with food as it is not being used as a tool to fix your problems. Dealing with the source of the negative emotion is the best way to prevent a toxic cycle of bingeing and restricting.  Respecting your body for the way it is and accepting it no matter the size is the only way to make peace with eating. It’s hard to reject diet culture mentality if you are overly critical of your body, your body deserves respect no matter if it is not society’s ‘dream body’. Rather than hyperfixating on the calorie-burning effects of exercise, focus on how it feels to move your body and what makes you feel energised.  Make food choices which respect your wellbeing and taste preferences, while being attentive to how food makes your body feel. You don’t have to eat perfectly to be healthy, it’s eating healthily consistently over time which makes the difference, a meal at pizza express won’t ‘ruin’ your progress.  (Intuitive eating pros, n.d; Harris, 2023) How to eat intuitively  It’s difficult to have a weight neutral approach to eating when you are constantly bombarded by media which idolises thinness and promotes weight loss.  Get rid of those dieting apps and books, unfollow toxic food influencers and excuse yourself from negative conversations concerning bodies and dieting. Detoxing yourself from these spaces helps bring your focus back to your physical and emotional needs, alleviating some pressure from the dieting world. Take note of the way you speak to yourself about your body and food choices. This could be simply when you say ‘I shouldn’t eat this’, instead saying ‘What am I hungry for right now?’. Ignore the negative voice in your head spurring diet culture nonsense in your ear and practice neutralising these voices by speaking more kindly to yourself.  One of the best ways to incorporate gentle nutrition into your meals is to add nutrient dense foods to your plate instead of taking away food. For example with a burger you may opt for some salad on the side or opt for a fibre rich bean burger instead.  Allow yourself to eat food you are genuinely in the mood for instead of telling yourself what you can’t have, this way you’ll likely be able to better understand your body’s hunger and fullness cues.  It’s always better to ensure you are eating a sufficient amount than not enough. If you feel you may have overestimated your hunger, food can be reused another day as leftovers.  (Harris, 2023) What is Mindful Eating? Jon Kabat-Zinn defines mindfulness as ‘the awareness that arises through paying attention, on purpose, in the present moment, non-judgementally.’ (Mindful Staff, 2019). This can be applied to food practices. Mindful Eating describes being fully present during mealtimes and tuning into your body, mind and food without judgement (Harris, 2023). The intention is to help individuals savor their food in the moment and encourage being fully present for the eating experience, the goal is not to lose weight (Nelson, 2017). Research has shown many benefits to mindful eating such as:  (Warren, Smith and Ashwell, 2017) These are the key attitudes when it comes to

Fuel Your Cycle: A Nutritionist’s Guide to Eating for Your Menstrual Cycle Written by Freya Torkildsen  Introduction  If you’ve ever wondered why you find yourself experiencing intensified cravings before your period or why your hunger patterns change from week to week, you’re not lacking ‘willpower’, the answer instead lies in your hormones. Despite the commonality of these appetite changes, they are often misunderstood or dismissed. In this blog we will uncover the science behind these cyclical appetite changes to help you gain a better understanding of your body and offer practical ways in which to support it during hormonal fluctuations which occur throughout the menstrual cycle.  Hormonal explanations  Cravings tend to peak in the days leading up to your period, it’s not because you’ve ‘lost control’, it’s because your body is dealing with major hormonal changes.  Hormonal fluctuations during the menstrual cycle have shown to cause significant alterations in eating habits, food intake and preferences. These alterations can be traced back to the hormones oestrogen and progesterone which play an important role in metabolic regulation (Candan, Metin and Tengilimoglu-Metin, 2025).  Increased oestrogen levels occur during the follicular phase of the menstrual cycle (Days 3-7 to 12) to prepare the body for potential pregnancy. This hormonal surge has various metabolic influences which can contribute to a reduced appetite and greater dietary restraint (Nowak et al., 2020).  After ovulation (Days 12-16), progesterone rises significantly before it eventually falls in the late luteal phase. This rise in progesterone stimulates appetite, therefore explaining why you may feel more hungry at the beginning of your luteal phase (Hirschberg, 2012). (TRAININGPEAKS, n.d.) As the cycle progresses into the luteal phase (Day 16-28), levels of progesterone and oestrogen hormones begin to drop, signalling that pregnancy did not occur. This decline can cause your mood to dip and increase irritability, anxiety and fatigue which can cause your brain to seek quick comfort (Candan, Metin and Tengilimoglu-Metin, 2025).  These changes also influence serotonin, also known as our happy hormone. Serotonin is a neurotransmitter, a chemical messenger which carries nerve signals between the brain and the body, which has influence over our mood. Reduced serotonin availability can increase vulnerability to emotional eating habits and increased cravings for carbohydrate rich foods, which provide temporary energy and mood improvements (Harland, 2025; Candan, Metin and Tengilimoglu-Metin, 2025). Your body isn’t being dramatic, it’s trying to improve your mood and stabilise your energy in the fastest way possible. So if you’re craving pasta, pizza, chocolate or anything beige and comforting, it’s not a personal unhealthy failure, it’s biology doing exactly what it’s designed to do.  Together these mechanisms explain why hunger and cravings vary so predictably throughout the menstrual cycle. Diet Culture and its Lack of Consideration for the Menstrual Cycle Diet culture with its fixation on restriction, weight loss and ‘good’ vs ‘bad’ foods, often disregards the natural cyclical needs of the body, which can result in hormonal imbalances, worsened premenstrual symptoms (PMS) and menstruation cessation in extreme cases (Carroll, 2022).  The pressures introduced in a dieting environment can also exacerbate body dissatisfaction and dysmorphia, which often become more pronounced during the PMS phase due to heightened emotional sensitivity (Sharkey, 2020). Instead of supporting your body through these physical and emotional shifts, diet culture encourages self criticism at a time where nourishment and compassion are most needed.  Your menstrual cycle is a period of increased physiological and psychological demand and should not be a time to feel worse in your body, but instead an opportunity to respond to your body’s biological needs with care.  What your body needs at each phase  Menstrual phase During this stage of your cycle it’s important to replenish the nutrients lost after bleeding. Iron rich foods should be the focus during this phase as well as B vitamins to support energy levels (Care, 2023). Foods rich in Omega-3 and magnesium are also important to ease cramping (Care, 2023). Iron rich foods:  B vitamin rich foods:  Omega-3 rich foods:  Magnesium rich foods:  Follicular phase  Magnesium levels are often lowest during this phase, so it’s important to prioritise magnesium rich foods in your diet during this time. As oestrogen levels are increasing during the follicular phase, magnesium rich foods can reduce PMS symptoms and reduce heavy periods (Ilchovska, n.d.). Magnesium rich foods along with fruits, vegetables and wholegrains can provide the necessary nutrients needed during this phase. Ovulation phase  This phase is the only time during the menstrual cycle in which pregnancy can occur, oestrogen peaks during this phase (Ilchovska, n.d.). High fibre foods and antioxidants can support hormonal balance during this phase (Ilchovska, n.d.).  Fibre rich foods:  Antioxidant rich foods:  Luteal phase  During the luteal phase, progesterone levels peak. If pregnancy does not occur, this phase is associated with PMS symptoms as your body prepares for your next period (Ilchovska, n.d.). Magnesium can help reduce painful PMS symptoms, like cramps, by relaxing the uterus and lowering prostaglandins (chemical messengers which regulate inflammation and pain) (Falcke, 2018). Foods rich in B vitamins and healthy fats can also support mood and hormonal balance (Care, 2023).  Foods rich in healthy fats:  B vitamin rich foods:  Free recipes to help you include these nutrients Conclusions  Understanding how your appetite, cravings and energy levels shift throughout your menstrual cycle is not about ensuring more ‘self discipline’ when it comes to what you’re eating, it is about recognising and responding to the biological changes your body is experiencing. Hormonal fluctuations in oestrogen, progesterone and serotonin have substantial influences on mood and metabolism, meaning that appetite changes are not something to be demonised, instead they should be treated as predictable physiological changes.  When diet culture dismisses these hormonal changes or encourages restrictive dietary habits at times of increased physiological demand, it can intensify both physical and emotional PMS symptoms. Instead, work with your cycle by focusing on nourishing your body according to each phase’s needs and responding with compassion rather than criticism can support hormonal balance, mood stability and overall wellbeing.  Your menstrual cycle is

What are Ultra-Processed Foods (UPFs)? Written by Freya Torkildsen Introduction  When looking for dietary advice, the phrase ‘avoid ultra-processed foods’ is often thrown around as one of the rules for having a healthy diet, but what does that actually mean? And are all processed foods really that bad for our health?  Ultra-processed foods, in particular, have become a growing concern in public health. Regularly consuming these foods has been linked to poor overall diet quality and an increasing number of negative health issues; therefore, they are an important topic to understand in today’s food environment.  What are Ultra-Processed Foods?  Ultra-processed foods (UPFs) are foods which contain a formulation of ingredients, typically created via a series of industrial processing techniques to create a product which bears little resemblance to the original ingredients. In other words, UPFs contain one or more ingredients that wouldn’t be found in your kitchen, such as chemical based preservatives, emulsifiers, sweeteners and artificial colours and flavours (Coulson, 2025).  Examples of UPFs may include sweetened breakfast cereals, energy drinks, ready meals or sweets. These foods are often very convenient, palatable and widely available, which helps explain why they make up a substantial portion of people’s diets.  However, it’s important to recognise that food processing itself is not inherently harmful. In fact, many food processing techniques play important roles in food safety, nutrition and affordability. For example: (Food Standards Agency, 2024) Processing can also improve a food’s taste and texture, increase its shelf life and make food more affordable and accessible. Understanding the difference between necessary processing and ultra-processing is key.  Ultra-processed Foods vs Processed Foods  The terms ‘processed’ and ‘ultra-processed’ are used to describe how a product has been made rather than how healthy it is.  According to the Department of Agriculture, processed foods are any raw agricultural commodities altered from their original state. This includes, washing, cutting, heating, canning, freezing, packaging etc. For example, pre-washed, peeled and chopped carrots are an example of a product which has been processed. While processing includes these basic steps, foods are considered ultra-processed when they contain preservatives, flavourings and food additives.  The Nova food classification system defines food into four categories ranging from least to most processed: (Harguth, 2024) Why Ultra-Processed Foods Aren’t All ‘Bad’ for Us UPFs are typically portrayed as something we should avoid entirely, but the reality is far more nuanced. Not all processed foods or even all UPFs are inherently harmful. In fact, many foods that support a healthy diet undergo some degree of processing.  Several everyday staple foods fall into this category:  These products demonstrate that processing in itself isn’t the issue, and in many cases they help to address nutritional gaps and increase accessibility.   When UPFs become problematic UPFs become problematic when they dominate the contents of our diet. Recent evidence indicates that UPFs contribute to approximately 50% of total dietary intake in children, highlighting how prevalent these products have become within modern eating patterns (Warrender, 2024). Foods with poor nutrient density, high sugar and fat contents in excess are when health issues can arise.  Being selective about the types of processed foods we choose can make a meaningful difference. For example: A Balanced Approach is More Realistic than Total Avoidance  Completely avoiding UPFs is neither practical nor necessary. A more sustainable approach is to prioritise balance and moderation. Overly restrictive rules can lead to cycles of guilt surrounding food, bingeing or yo-yo dieting, whereas flexible, more informed choices can support long-term healthy dietary patterns. Read our blog on ‘Ditching Diets – Why Dieting Is Designed To Fail’ The UK’s Eatwell Guide (pictured below) reflects this approach. It emphasises limiting foods and drinks high in fat, sugar and or salt, many of which fall into the UPF category. By following these guidelines, we are also likely to reduce the amount of UPFs we are consuming without eliminating them entirely from our diet (Food Standards Agency, 2024) (GOV.UK, 2016) Conclusions  UPFs cover a wide and varied group of food products. While some UPFs are unhealthy and may not hold high nutritional value, others can still form part of a balanced diet. For example a ready meal high in saturated fat or salt is classed as Ultra-processed, but so is a shop-bought wholegrain loaf of bread, a food which can contribute positively to dietary intake.   Rather than focusing on eliminating all UPFs, a more realistic and evidence-based approach is to consider overall dietary patterns. Increasing mindful food choices and aligning eating habits with supported guidance such as the Eatwell Guide provides a practical reality for improving diet quality without unnecessary restriction. If you want further support and accountability, speak with a Registered Nutritionist or Dietitian. References Coulson, M. (2025). What Are Ultra-Processed Foods? | Johns Hopkins Bloomberg School of Public Health. [online] Johns Hopkins Bloomberg School of Public Health. Available at: https://publichealth.jhu.edu/2025/what-are-ultra-processed-foods [Accessed 7 Jan. 2026]. Food Standards Agency (2024). Ultra-processed Foods | Food Standards Agency. [online] www.food.gov.uk. Available at: https://www.food.gov.uk/safety-hygiene/ultra-processed-foods [Accessed 7 Jan. 2026]. Gov.UK (2016). The Eatwell Guide . Gov.UK. Available at: https://www.gov.uk/government/publications/the-eatwell-guide [Accessed 10 Jan. 2026]. Harguth, A. (2024). What you should know about processed foods. [online] www.mayoclinichealthsystem.org. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/processed-foods-what-you-should-know [Accessed 8 Jan. 2026]. Warrender, E. (2024). A new study shows ultra-processed food makes up 59% of children’s food. [online] Open Access Government. Available at: https://www.openaccessgovernment.org/a-new-study-shows-ultra-processed-food-makes-up-59-of-childrens-food/183825/ [Accessed 12 Mar. 2026]. 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Nutrients That Support Immune Function Written by Freya Torkildsen  Introduction  What we eat has a powerful impact on our health, and the nutrients within our food play a key role in supporting our bodily functions. As we progress through the winter months and cold and flu season peaks, being more mindful of the nutrients we consume becomes increasingly important, as they can help support our immune health. When we don’t get enough of these nutrients, there is an increased risk of disease and infections due to an ill-functioning immune system (Munteanu and Schwartz, 2022). Key nutrients for a healthy immune system  There are several key vitamins and minerals which play a crucial role in supporting immune function, helping the body defend itself against infection and illness. These key nutrients include:  These vitamins and minerals play an important role in keeping your immune system strong. They help your body produce and support immune cells, reduce inflammation, and protect your cells from damage caused by oxidative stress – a natural process that can harm cells over time (National Cancer Institute, 2011). When oxidative stress builds up, it may contribute to long-term health problems. By helping to keep this process in balance, these nutrients support your body’s ability to fight off infection and stay well (British Heart Foundation, 2020; National Institutes of Health, 2023). How can you incorporate these into your diet? Vitamin A : Cheese, Eggs, oily fish (such as salmon, sardines, trout, or mackerel), fortified low-fat spreads B Vitamins :  Pork, Poultry, Peanuts, soya beans Broccoli, brussels sprouts, leafy green vegetables (such as cabbage, kale, and spinach), peas Meat, fish, milk, cheese Vitamin C : citrus fruit, peppers, strawberries, blackcurrants Vitamin D :   The body creates Vitamin D from direct sunlight on the skin outdoors; therefore, supplementing 10mcg daily is the most effective way to reach the daily recommendations.   However vitamin D is also found in a small number of foods:  oily fish, red meat, egg yolks, fortified foods (such as some fat spreads and breakfast cereals) & liver  Copper : Nuts, Shellfish, offal Iron : Liver, red meat, beans, nuts Selenium : brazil nuts, fish, meat, eggs Zinc : Meat, shellfish, dairy foods, bread (NHS , 2020) 4 recipes to help incorporate these nutrients into your diet The recipes below are designed to help you easily incorporate the key vitamins and minerals that support a healthy immune system into your everyday diet.  Sweet Potato & Lentil Soup  This nutrient-dense soup is packed with a variety of vitamins and minerals that contribute to immune function:  You can find the full recipe here Thai Spiced Butternut Squash Soup For those who prefer a bit more spice, this soup is also packed with a variety of nutrients which contribute to a healthy immune system:  You can find the full recipe here Salmon, lemony asparagus, roasted vegetables and mash This colourful, nutrient rich bowl provides a large range of essential immune boosting nutrients: You can find the full recipe here Roasted salmon with sesame & cannellini beans This hearty meal provides a rich mix of immune boosting ingredients:  You can find the full recipe here Conclusion The amount and type of nutrients we consume are directly linked to the health of our immune system; a weakened immune system may be connected to inadequate nutritional intake.  It’s crucial to include these vital vitamins and minerals for immune support if you want to ensure your immune system continues to be an optimal environment for preventing illness and infection. Reference list British Heart Foundation (2020). Boosting immunity. [online] Bhf.org.uk. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/boosting-immunity [Accessed 2 Feb. 2026]. Munteanu, C. and Schwartz, B. (2022). The Relationship between Nutrition and the Immune System. Frontiers in Nutrition, [online] 9(1), pp.1–23. doi:https://doi.org/10.3389/fnut.2022.1082500. National Cancer Institute (2011). Oxidative Stress. [online] www.cancer.gov. Available at: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/oxidative-stress [Accessed 14 Feb. 2026]. National Institutes of Health (2023). Office of Dietary Supplements – Dietary Supplements for Immune Function and Infectious Diseases. [online] ods.od.nih.gov. Available at: https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/ [Accessed 2 Feb. 2026]. NHS (2020). Overview – Vitamins and minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/ [Accessed 2 Feb. 2026].

Ditching Diets – Why Dieting Is Designed To Fail  Introduction  The New Year often marks a fresh start, where many of us set New Year’s resolutions, whether that’s picking up a new hobby or aiming to lose weight. It’s typically a time when we tend to become more aware of our eating habits, often influenced by post-festive guilt. As a result, many people begin the year by starting a new diet. However, as the new year unfolds and diets take centre stage, it’s important to recognise that they aren’t a reliable solution for the long term. Despite the abundance of weight loss programmes available, success rates remain discouraging, with around half of individuals regaining the weight they lost within two years, a cycle commonly referred to as yo-yo dieting.  Weight gain typically results from a combination of high-calorie foods rich in fats and sugars and large portion sizes alongside sedentary behaviours. Most diets attempt to address these factors by promoting lifestyle change, such as reducing overall calorie intake, limiting processed foods and alcohol and increasing fruit and vegetable intake.  Diet Failure  Despite various diet methods offering significant weight loss potential, long-term weight maintenance proves challenging, resulting in weight regain. In pursuit of results, individuals turn to a wide range of approaches, including detox or cleanse diets, ketogenic and low-carbohydrate diets, intermittent fasting and weight-loss supplements.  Weight loss studies found that within two years, over 50% of the weight lost was regained, and by five years, it was over 80% (Khattab, 2024).  Consequently, unsuccessful weight loss attempts can lead to a decline in obesity treatment-seeking behaviour, with many viewing weight loss efforts as futile. Why/How diets fail  Most diets appear to be successful in the short term because they focus on reducing calorie intake, resulting in initial weight loss. However, maintaining this weight loss over time is far more difficult.  The brain perceives weight loss as a threat to survival, prompting it to lower metabolism and increase hunger (Khattab, 2024). Drastically reducing calorie intake also results in increased fat storage and muscle loss (Khattab, 2024). This effect is amplified with extreme diets, where weight tends to be regained more rapidly with a higher fat percentage.  Factors that contribute to diet failure include:  How dieting makes people feel  Dieting often affects more than just eating habits as it can significantly impact how individuals feel about food, their bodies and their self-worth. Societal norms surrounding body weight and food can put pressure on individuals to conform to unrealistic body standards which can, in turn, negatively influence dieting outcomes and increase vulnerability to disordered eating behaviours.  For many people, dieting is closely associated with low self-esteem, guilt and mood fluctuations. Comfort eating is a common coping mechanism during periods of emotional distress; however, dieting can intensify these issues. When dieting goals are not met, individuals may experience disappointment and feel like they have failed, blaming themselves, further increasing stress and reinforcing emotional eating behaviours.  Over time, these repeated cycles of restriction and guilt can lead to the development of disordered eating patterns, especially when restrictive food rules are normalised. Dieting also reduces the enjoyment of eating, making it feel stressful or even scary, with certain foods labelled as forbidden and shameful. It can also create issues in people’s social lives; eating out with friends and family can become a trigger for anxiety, and loss of hunger cues from restrictive eating behaviours can influence family meal times (Van and Van, 2022).  It’s important to recognise that there is no one-size-fits-all approach to dieting. Factors such as food preferences, metabolic differences and lifestyle demands play a significant role in determining what is sustainable and supportive of long-term well-being. Therefore, when dietary approaches are not met with the anticipated results, it’s important not to feel disheartened.  Alternative approaches to dieting  Diet failure isn’t purely a result of personal barriers but a predictable response to food restriction. Understanding the biological, psychological and social barriers to long-term weight loss allows for more compassionate, sustainable approaches to health that move beyond diet culture altogether.  Adopting mindfulness-based approaches to eating can help to change your eating habits more sustainably and, as a result, contribute to weight management.  Mindful eating is an approach to food that focuses on being fully present while you’re eating. It aims to increase your awareness of your thoughts, senses and feelings during and after eating. Research has shown that mindful eating can help to regulate appetite, aid digestion, and make eating a more enjoyable experience, as well as support emotional eating habits.  How can you eat more mindfully?: For more information and tips, read my previous blog on mindful eating vs intuitive eating (BDA, 2020) Setting realistic goals while still enjoying the foods you love in moderation is essential for long-term success. Combining familiar food favourites with new foods can make dietary changes feel more manageable and increase engagement with healthier eating patterns. Social support from family and friends also plays a key role in sustaining these changes.  Conclusion  As we enter the New Year, it is essential that we focus on shifting our focus away from diet culture and more towards flexible, mindful approaches that can ensure weight loss while supporting both physical and mental well-being. By setting realistic goals, enjoying food in moderation and focusing on sustainability rather than restriction, individuals are more likely to achieve long-term intended health benefits without the harmful cycle associated with dieting. Written by Freya Torkildsen Reference list Aleksandra Bojarczuk, Egorova, E.S., Dzitkowska-Zabielska, M. and Ahmetov, I.I. (2024). Genetics of exercise and diet-induced fat loss efficiency: A systematic review. Journal of Sports Science and Medicine, [online] 23(1), pp.236–257. doi:https://doi.org/10.52082/jssm.2024.236. BDA (2020). Mindful Eating. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/mindful-eating.html [Accessed 19 Dec. 2025]. Dvorak, T. (2025). Why Diets Are Destined to Fail and How to Break the Cycle. [online] University of Utah Health | University of Utah Health. Available at: https://healthcare.utah.edu/the-scope/health-library/all/2025/01/why-diets-are-destined-fail-and-how-break-cycle [Accessed 18 Dec. 2025]. Khattab, R. (2024). Weight Loss Programs: Why Do They Fail? A Multidimensional Approach for Obesity

Staying nourished and motivated through the festive season Written by Millie Rose Have you ever found yourself skipping meals around Christmas and New Year to ‘save up’ for later? Christmas and New Year can be an anxious time for individuals with various goals, like weight management or managing symptoms. However, this is a time to enjoy the social opportunities and some time off work. Whilst it is important that you progress with your goals, you do not have to restrict your diet to enjoy the holidays. This blog will delve into nutrition, behaviour and fitness during Christmas and the New Year, concluding with my top 7 tips to stay healthy this Christmas whilst working and socialising! Nutrition Portion sizes Foods consumed at Christmas are often richer, due to added butter, oils, alcohol and sugars, and often eaten in larger quantities. Whilst you should eat traditional foods, try to manage portion sizes. You may do this by: Increased high sugar snacks and drinks During Christmas, we are exposed to indulging in delicious seasonal snacks and drinks, such as chocolates, hot chocolate and mulled wine. To establish healthy eating habits (which do include indulging in a bit of chocolate occasionally!): Increased fat and salt intake Foods such as gravy, roasted foods in oil, cheese and party foods tend to be high in fat and salt, particularly if you buy them pre-made (WHO, 2012; BHF, 2025). To reduce salt intake: To reduce saturated fat: Increased alcohol intake Social events increase alcohol consumption. Alcohol is high in calories and can make hunger cues difficult to interpret. Furthermore, drinking alcohol can decrease hydration if soft drinks or water are not consumed. Irregular eating patterns Have you ever found yourself skipping meals around Christmas and New Year to ‘save up’ for later? This is common, but it will often lead to grazing later and more being eaten. As well as this, during the busy festive period, we generally eat later too. Try: Lower protein and fibre intake Protein and fibre help you feel satisfied after eating a meal. During Christmas, carbohydrates and fats can often crowd your plate, leading to peaks in your blood sugar levels and grazing later. When you are eating: Temporary weight gain We have discussed a few factors contributing to temporary weight gain during Christmas and the New Year. For example, excess food consumption and higher salt intake and alcohol may lead to temporary water retention and fat storage. However, by using the suggestions provided, you can reduce the discomfort associated with water retention and bloating. Fitness Did you know that walking after big meals reduces your blood sugar? By doing this, you reduce the blood sugar spike (Colberg et al., 2009; Buffey et al., 2022). Staying active is not just important for your physical health, but also for your mental health. Staying active can reduce stress, which can be heightened during the Christmas holidays, and improve your mood and sleep. Important: We don’t need to do more exercise, so we can eat certain foods Remember.. You should maintain an active lifestyle all year round. This should not change at Christmas or New Year. Try different types of exercise and see what you enjoy the most (you’re most likely to maintain this!). Exercise regime’s are also likely to change depending on what stage of life you are at. If you are a parent, time is going to be a big barrier for you. Find something that fits around your busy schedule such as something home-based. There are lots of forms of exercise, including social and individual movements: Top 7 tips to stay healthy this Christmas whilst working and socialising: Remember: You don’t need a New Year’s resolution to make healthy changes. Long-term change happens when motivation, opportunity and capability is consistent. By making a few subtle changes over a long period of time, you will achieve your goals and sustain them! References British Heart Foundation (2025). Fats explained. [online] British Heart Foundation. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/fats-explained. Buffey, A.J., Herring, M.P., Langley, C.K., Donnelly, A.E. and Carson, B.P. (2022). The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health in adults: A systematic review and meta-analysis. Sports Medicine, 52(8). doi:https://doi.org/10.1007/s40279-022-01649-4. Colberg, S.R., Zarrabi, L., Bennington, L., Nakave, A., Thomas Somma, C., Swain, D.P. and Sechrist, S.R. (2009). Postprandial walking is better for lowering the glycemic effect of dinner than pre-dinner exercise in type 2 diabetic individuals. Journal of the American Medical Directors Association, [online] 10(6), pp.394–397. doi:https://doi.org/10.1016/j.jamda.2009.03.015. World Health Organization (2012). Examples of sodium content in various foods and food groups. [online] www.ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK133307/.

The Impact of Alcohol When Trying to Conceive and in Pregnancy Introduction Alcohol is a common part of socialising and relaxing around friends. While this is generally acceptable in moderation, when you are trying to conceive or are pregnant, there are different recommendations to protect you and your baby. Recently, there has been a growing awareness of alcohol, fertility and pregnancy. This blog will explore effects of alcohol on conception and pregnancy and provide you with some alternatives so you can still have fun whilst socialising, without missing out on some delicious drinks! Does alcohol hinder chances of conception? Alcohol decreases the chance of conception. Why? Alcohol can affect hormones and ovulation (Emanuele, Wezeman and Emanuele, 2024) Men drinking alcohol also reduces the chance of conception (Finelli, Mottola and Agarwal, 2021) Moderate drinking may delay conception NICE recommend 1-2 units once or twice a week, at most (NICE, 2017). This may look like 1 small glass of wine or a half pint of beer. However, the chances of conception are highest if you and your partner stop drinking while trying to conceive. Alcohol during pregnancy NICE do not recommend any consumption of alcohol during pregnancy. This is because there is no safe level of consumption of alcohol in pregnancy. Any consumption of alcohol in pregnancy increases the risk of: Why? Alcohol passes through the placenta, so your baby would be exposed to the alcohol you drink. Without a fully developed liver, this is very dangerous for your baby’s health and development. Drinking alcohol during pregnancy may lead to Fetal Alcohol Spectrum Disorder (FASD). Fetal alcohol spectrum disorder causes difficulties such as: (CDC, 2024; CanFASD, 2017) The more alcohol consumed, the greater the risk for you and your baby’s health. There is no safe amount of alcohol that can be consumed during pregnancy. Avoiding alcohol during pregnancy supports your health and your babies development. There is always a risk, even occasional drinks (NHS, 2023) (NICE, 2022). Alcoholic drink alternatives A lot of non-alcoholic drinks are very high in sugar. Here are some alternatives that aren’t super high in sugar: Conclusion Reducing alcohol consumption may increase the chances of conceiving and protect the health of you and your unborn baby. However, there is no safe amount to drink during pregnancy. Try some of the alternatives in this blog to keep social events fun at this exciting time of your life! If you are struggling, please reach out to a healthcare professional. For more information on Nutrition during Pregnancy, read here Written by nutrition student Millie Rose, reviewed and edited by Niamh Dunne References CanFASD. (2017). Basic Information – CanFASD. [online] Available at: https://canfasd.ca/topics/basic-information/. CDC (2024). About Fetal Alcohol Spectrum Disorders (FASDs). [online] Fetal Alcohol Spectrum Disorders. Available at: https://www.cdc.gov/fasd/about/index.html. Emanuele, M.A., Wezeman, F. and Emanuele, N.V. (2024). Alcohol’s Effects on Female Reproductive Function. Alcohol Research & Health, [online] 26(4), p.274. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6676690/. Finelli, R., Mottola, F. and Agarwal, A. (2021). Impact of Alcohol Consumption on Male Fertility Potential: A Narrative Review. International Journal of Environmental Research and Public Health, 19(1), p.328. doi:https://doi.org/10.3390/ijerph19010328. Jensen, T.K., Hjollund, N.H.I., Henriksen, T.B., Scheike, T., Kolstad, H., Giwercman, A., Ernst, E., Bonde, J.P., Skakkebak, N.E. and Olsen, J. (1998). Does moderate alcohol consumption affect fertility? Follow up study among couples planning first pregnancy. BMJ, 317(7157), pp.505–510. doi:https://doi.org/10.1136/bmj.317.7157.505. NHS (2023). Drinking alcohol while pregnant. Available at: https://www.nhs.uk/pregnancy/keeping-well/drinking-alcohol-while-pregnant/. NICE (2017) Fertility problems: assessment and treatment. Available at: https://www.nice.org.uk/guidance/cg156/resources/fertility-problems-assessment-and-treatment-35109634660549 NICE (2022) Fetal alcohol spectrum disorder. Available at: https://www.nice.org.uk/guidance/qs204/chapter/Quality-statement-1-Advice-on-avoiding-alcohol-in-pregnancy

Can Our Diet Help Manage Menopause Symptoms? Written by Millie Rose What is menopause? Menopause occurs when the hormone estrogen reduces and your period eventually stops. This usually occurs between 45 and 55, although it can happen earlier. It can happen naturally or surgically, by hysterectomy. In the lead up to menopause, you may begin to have symptoms but still have periods, this is called perimenopause. After 12 months without a period, menopause is determined. Made using Canva What symptoms does menopause cause? Menopause and perimenopause can be difficult for many women, causing anxiety, brain fog, hot flushes, and irregular periods. Many women have these symptoms during perimenopause and after menopause. As well as this, a lot of women also struggle with weight gain during this time. HRT, hormone replacement therapy, is a common treatment prescribed by doctors to treat symptoms of menopause or perimenopause. This treatment works by increasing the levels of oestrogen, a hormone that naturally decreases at menopause. (NHS, 2019) While HRT can be used to treat symptoms, many women still struggle with weight gain at menopause. For women in menopause, or perimenopause, it may be useful to use a combination of HRT and small changes in dietary habits to improve symptoms. As well as this, at menopause, there are some nutrients that may need more attention to, in order to protect your body. This blog will delve into key nutrients at menopause, how your diet can affect symptoms, how to eat for your symptoms and behaviour techniques to keep menopause weight off; to make you feel the most comfortable in your body. Read until the end for a sample menopause meal plan! Key nutrients at menopause Vitamin D and Calcium The reduction in estrogen can lead to reduced bone density, which can lead to osteoporosis, a disease which weakens bones and increases the chance of fractures (NHS, 2022). During this time, adequate consumption of calcium and vitamin D is vital. Adults need 700mg of calcium per day, this should be achieved through diet unless advised by a healthcare professional otherwise. In the UK, it is advised to take a 10mg vitamin D tablet per day during autumn and winter. Foods high in Calcium include: (NHS, 2020) Foods high in Vitamin D: (NHS, 2020) Magnesium Women during menopause may feel more tired or fatigued, which may lead to increased need for naps during the day. When deficient in magnesium, these symptoms can be heightened. Foods high in Magnesium: (NHS, 2020) B vitamins- B1, B5, B6 The different B vitamins are essential for heart function, mental performance and regulating hormones. This is vital during menopause when hormones are changing. Foods high in B vitamins: B vitamin sources (NHS, 2020) Zinc During menopause, some women experience dry skin, brittle hair, and nails. Zinc can improve this, as well as immunity and mood stability. Foods high in Zinc: (NHS, 2020) (BNF, 2022) How can diet affect menopause symptoms? The British Menopause Society have identified that caffeine, alcohol, and spices may increase hot flushes and disturb sleep (BMS, 2023). Estrogen normally enhances the fullness hormone, leptin, and suppresses ghrelin, the hunger hormone, however both decrease at menopause. Due to the removal of some of the estrogen, the body is less sensitive to leptin, making it more difficult to know when you’re full and cravings increase, making it more likely for you to put on weight at menopause. There is evidence to show this in animals, but further research is needed for clarification in humans (Ainslie et al., 2001). The British Dietetic Association have claimed that “increasing wholegrains, fruit, and vegetables, and reducing fat intake are moderately effective in reducing hot flushes.” They found these effects were also larger for women who also lost weight too. Additionally, some evidence suggests having a healthy gut microbiome may affect hormone levels. To optimise your gut health, it is recommended to eat 30 different plant foods each week (BDA, 2019). This includes wholegrains, such as beans, lentils, nuts, seeds, herbs and spices. Even dark chocolate (>70% cocoa) and tofu count. The key here is variety. When purchasing peppers, purchase a selection of red, green, orange and yellow rather than just red. These will count as 4 (for 4 colours) plant points. Additionally, consuming fermented foods regularly such as sauerkraut, kimchi and kefir can improve our gut health. Research shows that a Mediterranean style diet protects bone density, reduces the risk of heart disease, and supports a healthy diet at menopause (BNF, 2022). The Mediterranean style diet includes a diet rich in whole foods, such as fruits, vegetables, wholegrains, nuts, seeds, legumes, olive oil and fish. Plant oestrogens, found in plants, such as soya beans, flax seeds and linseeds, may help at menopause as they help our gut bacteria (BDA, 2019). They do not feed the gut like fibre, but they use gut bacteria to be converted into compounds that mimic estrogen. This helps to reduce symptoms like hot flushes in some women. Cholesterol tends to rise at menopause; this can affect your heart health (BDA, 2019). Read blog on Nutrition for Heart Health to make sure you are protecting your heart health. Food habits Sometimes it is not what you eat, but how you eat. Your behaviour and habits surrounding food can affect food choices and how much you eat. Creating intention with mealtimes, such as preparing a food shop with foods that make you feel good ensures you have those foods accessible when it comes to cooking. Read blog ‘Do you need to change your behaviour around food?’ to read about: 10 tips to improve your symptoms with dietary changes: Sample meal plan Breakfast: Yoghurt with my Pecan, Almond & Cinnamon Granola Lunch: My Rice Buddha Bowl Dinner: My Salmon, lemony asparagus, roasted vegetables and mash Snacks: My Crunchy Chocolate Quinoa Bites, my Delicious Veggie Sausage Rolls Drinks: Water, unsweetened decaffeinated tea or coffee and Kombucha- a drink containing probiotics, meaning it feeds your gut. Look out for no added sugar varieties Conclusion

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