Nutrition and diet articles by our Dublin-based Dietitian Didi

Cholesterol-Lowering Diet: The Heart Healthy Foundation Food Plan

What is Cholesterol? How do you get started on managing your cholesterol levels?

What is fibre? How much fibre should I be eating? In today’s video I will be delving into more detail about the incredibly important role that fibre plays in our diet.

What is fibre? What is the difference between soluble/insoluble fibre? And how much fibre should I eat?

What causes constipation? What can I do with my diet to help relieve constipation? And are there any foods which can reduce my risk of getting constipated? Constipation is a very common condition, affecting people of all ages! Thankfully, we can often use our diet and lifestyle to either help prevent constipation or to relieve it. In today’s video I will run through my top tips on how to use your diet to improve your constipation, and I will share my “constipation triangle” to help you understand the three key elements of dietary advice for constipation!

Lets stop ignoring constipation! Dietitian shares her “Constipation Triangle” and other diet tips.

The COVID-19 pandemic has affected our lives in many ways. Lockdown and now the gradual return to a “new normal” have changed our diet and lifestyle habits significantly. Some of these adjustments were for the better but some not quite. While we have thankfully left the more restrictive phases of COVID-19 lockdown, many of us have most definitely not returned to our pre-covid lifestyle just yet. Many are still working from home. The kids are still home as well, although I guess they are now officially on their summer hols - Still feels similar to lockdown for most of us… And we are still trying to grocery shop less frequently to avoid making unnecessary trips to crowded places. In this video, I will be looking at some key research that is emerging on just exactly how our diets have changed as a result of the COVID-19 lockdown. We are still waiting on the irish research results on this, however we have some thorough research papers from the UK and Italian experience that I will share with you today.

How have our diets changed due to the COVID-19 lockdown? Dietitian reviews key changes in habits.

How can my diet affect my Polycystic ovary Syndrome? Should I be eating more or less carbs? And which supplements should I consider taking? While there is no cure for PCOS, the treatment usually involves a mix of medications and lifestyle changes. Due to the hormonal imbalance, we often see women developing insulin resistance. This means that their body finds it more difficult to use insulin to break down and move glucose in our body. Insulin resistance increases your risk of type 2 diabetes, and research has shown that indeed women with PCOS are more at risk of developing type 2 diabetes and other chronic conditions such as heart disease.

Diet and PCOS – A dietitian’s snapshot of the key diet and lifestyle factors

🤷‍♀️ Ever wondered what a hospital dietitian does on a normal day? How do we know what patients to see? What goes on behind the scenes of a dietitian review? 👩‍⚕️ A few of you have asked me to share a normal day in the hospital that I work in! So here we go - uniform included! 💬 Let me know if you have any other questions you'd like me to share about my life as a dietitian!

A day in the life of a hospital dietitian

two courgettes - about 20 sugar snap peas - approx 10 tenderstem brocolli - two cans of canelli beans - one can of reduced fat coconut milk - two teaspoons of medium curry powder - 1 stock cube mixed into half a cup hot water - some turmeric for an earthy hint of good luck. -again, you can add onions and garlic for further flavour, but I cook without these for tummy reasons. - brown rice: whatever portion you need that day.

What is it like to work as a dietitian? Irish dietitian discusses college and working life.

Family mealtimes are not always easy! Now I hear you thinking - Didi, you do not know how difficult it is to get my family around one table. And to top it all off, my little one hates veggies and my oldest prefers texting me rather than talking to me. In our previous posts, we talked about the benefits of family meals, and what exactly it is about these meals that can help keep our minds, diets and weights healthy. And finally, in today’s post we will explore some of the difficulties families face in gathering their gang around the table. We will also look at some ideas on how to make these mealtimes easier!

4 tips for easier family mealtimes – Because we know they aren’t always simple.

How do I get the most benefit out of my family meal? In my previous video, I looked at the overwhelming benefits that family meals have on our minds, diets and weights. Now in today’s video, I will explore how to get the most out of our family meals, and how to boost all those benefits I discussed before!

The 5 keys to a healthy family meal-time! What aspects of family meals make them so important?

The surprising benefit of eating together on your mind, diet and weight

The surprising benefits of family meals on your mind, diet and weight!

Hearty Vegetarian Sausage Stew

Vitamin C 101: What is it? How much should we get? And should you take a supplement?

Are there any foods that can help me boost my immune system during this COVID19 Pandemic? What can I do to help keep myself well during the next few weeks of corona virus disruption? And are there any supplements that I should take during this time?

The 7 evidence-based tips to help keep your immune system healthy with diet during the Corona Virus Pandemic

What is intuitive cooking? Are you afraid to cook without a recipe, but eager to start trusting your gut more when it comes to cooking? Are you trying to shop more local and in-season but find it hard to find recipes to match the foods available? Or are you looking into intuitive eating, and would you like bring this concept into the kitchen with you?

Intuitive cooking 101: Your 6 easy steps to trusting your intuition in the kitchen.

What is Vitamin D? What is Vitamin D good for? What is my recommended intake of vitamin D? What happens when your vitamin D is low? And what foods are high in vitamin D? Vitamin D – the sunshine vitamin! And this nickname is well deserved, because for many of us, the sun, and not our diet, is where we get most of our vitamin D! This wonderful vitamin is essential in bone health, and research is finding more and more important roles for vitamin D in our health. So what IS vitamin D? And with the growing concerns of skin cancer and sun exposure, how can I get enough of this vitamin without putting my skin at risk? Well keep reading, as in today’s post I will be looking at the science behind this nifty little vitamin, and share best ways YOU can enough vitamin D – safely!

Your guide to Vitamin D: What is Vitamin D? Dietitian explains uses, deficiency, sources and supplements in Ireland.

What is the difference between flexitarians, vegetarians and vegans? What are the different types of vegetarian diets? And do all vegetarians avoid the same foods? Is your plant-based friend or acquaintance is coming over for a meal, and you’re trying to figure out what types of foods they do or don’t eat on their veggie or vegan diet? Or are you looking into trying a more plant-based diet yourself, but unsure where to start? In today’s post, I will look at the different types of vegetarian diets and identify the key foods that are avoided in each type of diet.

The Differences you Need to Know Between Flexitarians, Vegetarians & Vegans.

What are the proven ways to reduce bloating? Why do I get bloated when I eat? What causes bloating in our stomachs? How can I relieve bloating through my diet? And are there any specific foods that can cause or relieve bloating?

Proven Ways to Reduce Bloating – Dietitian’s top 17 tips to relieve your bloating.

Where did the acai hype start? What are the ways in which people eat Acai around the world? And what potential benefits to our health can be found in Acai? Acai – from breakfasts to desserts, and from savoury to sweet – this little purple berry has truly packed a punch in a huge variety of forms. Starting off as a staple food in the Amazon, and growing into a hyped-up “superfood” world-wide, I have seen this fruit sold in both the tiniest towns of south America, and in the hippest hipster bars in Europe.

Acai 101: What is Acai? How do you eat Acai? And is Acai a superfood?

What sustainable gift are best to get my foodie friend for Christmas or birthday? Are you looking for thoughtful gift ideas for the food loving sister, uncle, mother and partner in your life? And are you looking to shop and gift more sustainably this year? Well you’re in the right place – cause so am I! In this post, I will share my top sustainable present ideas for the food lovers in your life.

Best Sustainable Foodie Gift Ideas – Dietitian shares top sustainable presents for food lovers!

How much fruit and veg should I be eating? Should I eat 5 a day of fruit and vegetables? Or was it 7 a day? And should I eat more fruits, or more vegetables? Which are the best veg and fruits to eat? And what makes fruits and vegetables so important that they now make up the entire base of the food pyramid?

How much fruits and veg should I eat? | The science behind your 5-a-day (or 10-a-day)

Weight loss Diets and Dietary Supplements: Your questions answered by a Dietitian

The use of dietary supplements is on the rise, making up a 34 billion euro market globally each year. Almost half of us take a dietary supplement on a daily basis, and only a mere 18% of people claim to have never taken one. So what do we take these supplements for, and what is the evidence behind them? Let's take a closer look today to see if they really are worth the hype (and the ever growing cost).

Diet supplements: Are there any supplements I should take? Dietitian’s review of supplements.

If a diet out there was able to deliver on their promises of

Fad diets – the good, the bad and the ugly.

Tagliatelle with Quorn Chicken, Spinach and Homemade Pesto

in todays video I hope to cover some of the facts and myths about fad diets. We will look at signs to watch out for when trying to spot fad diets, we'll look at the dieting cycle and why we are so prone to seeing our weight yo-yo-ing over time. I'll also delve a little into the risks and benefits of trying different diets and I will share some of my top non-fad diet tips to help you eat a healthier diet!

The facts and myths about fad diets – A dietitian’s perspective on crash diets and celebrity weight loss culture

Don’t you just love the taste of summer! It’s definitely my favourite time of year when it comes all things food! Just seeing a weather forecast that predicts potentially bbq-worthy temperatures, and my creative foodie juices start flowing! Want to hear why? Well I’m dying to share some of my top reasons why summer is my favourite foodie time of the year!

Dietitian’s Top Healthy Summer Food Inspirations!

Did you know that during summer, food poisoning levels almost triple? Whether you stay home or travel abroad, when the temperatures rise, food poisoning risk rises with it. In this video we will have a look at how we can keep our tummies safe from those nasty bugs and prevent food poisoning at your summer barbecues or while away travelling.

How to prevent food poisoning at a BBQ or when travelling!

How to stay healthy on long journeys – Dietitian’s top train/plane/bus/car travel tips to arrive refreshed.

Have you been on your holidays yet this year, or are you about to head off in the next little while? While I know that a health buzz often happens BEFORE the holiday, there are many healthy habits that you can keep up while away! In my last video, I explored some wonderful summer-time health hacks to help you make the most out of the many opportunities that summertime brings to build your healthy habits. In today’s video, lets look at the top 11 holiday habits to get you through your holiday on a healthy high!

Top 11 Healthy Holiday Tips – Dietitian’s top holiday health and fitness tips.

Do you find yourself full of energy by the time summer arrives, and do you sway naturally to healthier foods and more active past-times? Or do you find that you can often spend your summers lazying a little too often in the sun, and sipping on one too many drinks? Summer is well and truly here, and its a fantastic time of the year to turn your focus to keeping fit and healthy! Whether you're staying in the country this year, or jetting off to somewhere exotic, lets take a look at how we can use this sunny time of year to our advantage. In this video we will have a closer look at how we can squeeze the most healthy benefits out of your summer! From the

How to Stay Healthy During Summer – Dietitian discusses how to use your summer to look after your body and mind!

How to sleep better: Dietitian’s top 12 tips to get to sleep faster.

Do you have trouble falling asleep? Do you wake in the morning ready to go back to bed? Well, sleep difficulties are far too common. And studies show that there may be a link between your diet and your sleeping habits. But, do poor dietary habits cause difficulties with sleeping, or does a lack of sleep cause poor dietary choices? In my last post, I looked at how to fuel your energy levels with the right food. So today we will take a look at how we can fuel our sleep with the right grub!

The link between your diet and sleep – Dietitian investigates role your food plays on your sleeping habits.

Do you find it hard to wake up in the mornings? Ever notice that your energy levels drop after lunch? And do you have trouble getting to sleep yet spend your day yawning? Then you’re not alone! Many of us struggle to keep our energy levels going strong throughout the day. So today we will take a look at how we can fuel our bodies correctly with food to boost our energy levels.

Boost your energy levels with good food! Dietitian explains how to fuel your energy levels with healthy nutrition.

If I want to follow the low FODMAP diet for IBS, what foods do I avoid? Which fruits and vegetables may cause my bloating? Do I have to cut out all dairy? And how long do I avoid these high FODMAP foods for?

What foods do I need to avoid on the low FODMAP diet? Dietitian explains the elimination phase of the low FODMAP diet for IBS

What is the Low FODMAP diet? What does the word FODMAP stand for, and what is involved if I would like to follow this diet? Hi again everyone! My name is Didi and I am a low FODMAP diet qualified registered Dietitian with Didititian.com. Today we will open the lid to the complex but often life-changing world of the low FODMAP diet. Thank you for joining me for the third episode of my series “Gut Time”. In this video series, we will explore all things gut. The links for the other videos in the series are below: - Causes and symptoms of IBS: https://youtu.be/ZN5Cp_KsG08. - 17 tips to help you manage your IBS: https://youtu.be/4eapIfLnm6w After trying out the various “first-line” treatments that we discussed in my previous video, we will now turn our eye to the possible next step in IBS management. It is a diet specifically designed for those with IBS called the Low FODMAP diet.

What is the low FODMAP diet? Dietitian explains the role of the low FODMAP diet in IBS

Have you or a loved been diagnosed with irritable bowel syndrome? Feeling unsure what the next step is in managing your IBS symptoms? Are you wondering what you can do yourself, at home, to help you manage your IBS? Well you’re in the right place, because today, I will share with you the 17 surprising steps to improve your IBS symptoms! Thank you for joining me for the second episode of my series “Gut Time”. In this video series, we will explore all things gut. In my last video, we looked at the causes and symptoms of IBS. Find this video here: https://youtu.be/ZN5Cp_KsG08. Today we will delve a little deeper, to discover 17 surprisingly simple ways to improve your IBS symptoms.

17 Surprising Ways to Improve your IBS Symptoms – Dietitian talks Diet and Lifestyle

Home-grown Rhubarb – from Root in a pot to Healthy Low-FODMAP Crumble!

Breakfast. Most important meal of the day, or should we now skip just skip it to help us lose some weight? In today’s video I will help us make sense of the study that caused a bit of an uproar this year. Over the course of many decades, we were told that breakfast was the most important meal of the day, and suddenly we are apparently told to skip breakfast! No wonder that people think nutrition science is confusing! I took a closer look at the infamous study that has been quoted all week, to help us debunk some of the media madness and find out what the research is actually telling us!

How important is Breakfast: Will it help you lose or gain weight?

What is Irritable Bowel Syndrome? Dietitian talks IBS symptoms, causes and treatment

Diet Research: Promoting a healthy diet for the world – Lancet study review

What is a dietitian? What is their role? And what is difference dietitian vs nutritionist

10 Practical reasons to visit a dietitian: What is a dietitian? What is their role?

What are Carbohydrates? What you need to know about simple/complex Carbs

How to eat yourself healthy: When Well v’s Unwell/Sick

What is Protein? The key facts YOU need to know about protein.

What is fat? Here is exactly what you need to know about fat in your diet!

What are Nutrients? The key points you need to know about your macro and micro nutrients

Motivation: From paper plan to action plan

10 Habits for a healthy life! Dietitian talks healthy eating habits

Set goals that will ACTUALLY change your health!

Get your motivation right and a healthy life will follow!

What is the Deal with Detox Diets?

5 Important Habits to Help you Gain Weight

7 Practical Foods Choices to make if you want to Gain Weight

Do I need to gain weight? How do I know if I am underweight? How do I know if I have lost too much weight? And what is my target weight if I am trying to gain weight?

Healthy Weight Check – 2 Simple DIY Steps to See Where you Stand

Welcome to Didi’s blog! We hope you enjoy the articles and feel free to get in touch with any topics you are interested in!

Some of these blog posts have been used for video blogs as well. Check those out in the Video section of the website, or on my Youtube page.

I am passionate about nutrition in times of sickness. From heart healthy diet tips to eating during illness, I can give you the advice you can trust to work your way back to health.

However, I feel just as passionate about nutrition in times of health in order to help prevent sickness. From weight management tips to keeping up with gut health, as a dietitian I am qualified to give you the advice you need to achieve your goals (and maintain them).

Finding evidence-based information on eating for health is honestly not easy. Dietitians are not as plentiful as we would like to be, and using science rather than mythology to help you achieve your goals is not always glamorous!

However, I hope to make honest and truthful nutrition advice easier to find, and possibly a little more fun!