Category: Nutritionist

In my 15 years in practice as a registered dietitian in the UK, I have answered many questions about how to find the best Nutritionist near me, or people are confused about the role of a nutritionist and dietitian or the difference between dietitian and nutritionist and so on. Thinking of that I decided to write here the most frequently asked questions and answer to the best of my knowledge. 

How much does a private nutritionist cost?

A private consultation with a nutritionist can vary from £90-£300. It depends on the expertise and type of service offered.

A cheaper consultation might not be as long as 1 hour, might not include a meal plan or the professional is not very experienced yet.

Some nutritionists offer a package of services, as the treatments require more than one session hence the cost can vary. The virtual consultations tend to be cheaper than in person and some consultations can last longer and include ongoing support, others not.

At Raquel Britzke Nutrition, with over 15 years of experience, we offer premium services, ensuring the best treatment with a nutritionist is received. The session lasts for one hour and includes a personalised meal plan designed by the nutritionist. It takes into account all your food preferences, dislikes, allergies, medical life history, lifestyle, family history health goals and test results. If you are looking for the best nutritionist near me, we are the clinic with the highest number of 5-star reviews on Google and we are very proud of having 95% customer satisfaction. Furthermore, we can securely say that we will help you to achieve your goals and change your behaviour towards food. Our fees include unlimited support directly with your designated nutritionist.

What is the difference between a nutritionist and a dietitian in the UK?

DIETITIAN

In the UK, a dietitian is the only nutrition title regulated by law and governed by an ethical code to ensure they work to the highest standards. The minimum degree required is a BSc in Dietetics or a related science degree with an MSc in Dietetics. Rigorous training and placements are done to get the degree qualification. They are registered with a governed body Health and Care Professions Council (HCPC).

Registered Dietitian (RD) is the only health professional that can assess, diagnose and treat nutritional conditions in individuals or the wider population. They can work both with healthy and sick people. They use the most updated and the latest research on food, nutrition and diseases to apply into practice and to translate into practical guidance for people to make informed decisions. Dietitians work for the NHS and private sector. They can work in the food industry, education, catering, research and workplace.

Dietitians can prescribe some medications and supplements. 

NUTRITIONIST

Nutritionists work in different roles. They can work with healthy people to promote health, weight management, catering, public health, health policy, education, research, food industry and food technology. They can’t assess and diagnose nutritional conditions. 

Nutritionists are qualified to promote food and healthy lifestyles. They can work in the private or public sector.

In the UK the title is not protected so anyone can call themselves a nutritionist by doing any short course or no course at all. You can get registered by the UK Voluntary Register of Nutritionists (UKVRV) but you have to have the right qualifications to do so. Nutritionists registered with the Association for Nutrition (AfN) can call themselves registered Nutritionists. There are accreditated university degree qualifications in the UK and the minimum qualification required to be a registered nutritionist is a BSc in Nutrition Sciences or a science-related degree and an MSc in Nutrition.

Nutritionists can’t prescribe medications, but they can prescribe supplements.

What is the difference between a nutritionist and a nutritional therapist?

Nutritional Therapists recommend diet and lifestyle changes to alleviate and prevent ailments, based on complementary medicine which is not recognised by conventional medicine. Some of the recommendations might include detoxification, colonic irrigation, avoidance of toxins or allergens and the use of high doses of supplements such as vitamins and minerals.

Nutritional therapists see individuals on a private basis. Their title is not protected and anyone can call themselves nutritional therapists. The qualifications vary from foundation courses or certificates but they are not recognised by universities.

They prescribe supplements and they can sell commercial supplements. 

Can you see a nutritionist on the NHS?

In the NHS is more common to see a Dietitian, however, nutritionists can work in the NHS alongside a dietitian in sectors of health promotion, or as a dietitian assistant. Nutritional therapists don’t work in the NHS as a nutritionist.

Will seeing a nutritionist be worth it?

If you are thinking about making any dietary or food changes is important to seek a health professional. A nutritionist will be able to answer your questions, guide you and implement a diet strategy for whatever nutrition reason you might need.

For example, if you want to lose weight a nutritionist will be the best professional to ensure you have the right diet for your goal with the nutrients your body needs. If you are in the transition to becoming a vegetarian, the nutritionist will help you to go through the transition without missing any essential vitamins. What’s more, if you are experiencing any gut issues and want to eliminate some foods to see if you feel better, the nutritionist will help to do it the right way.

Not only nutritionist will help you but they will also monitor your progress, respond and adjust your diet accordingly and avoid any frustrations. Because when we try things without professional help and we don’t see results, we might be frustrated and think that it didn’t work. The right approach will bring the right results, and satisfaction and empower you with good knowledge about your body and diet.

Does a nutritionist help you lose weight?

A nutritionist is the best professional to help you lose weight. They have the right qualifications, knowledge and enthusiasm. Look for a weight loss nutritionist near me to find the best nutritionist. 

Weight loss nutritionists can help you to set realistic goals, and design a personalised diet for your metabolism after pre-assessing your body composition and health history. They will calculate the necessary calories, macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals) to ensure you have the most efficient, science-based approach. The right diet and the right nutritionist will get the lasting results you want in combination with optimal health.

Why would someone be referred to a nutritionist or dietitian?

If your doctor believes you need nutritional intervention to prevent or treat a metabolic or chronic disease, they might recommend you see a nutritionist or dietitian. Some of the conditions that can be treated with diet: are diabetes type 2, cholesterol, high blood pressure, gut issues, IBS, PCOs, fertility and so on. Make sure you follow your doctor’s recommendations and don’t make any changes to medications without their supervision. 

Is important to remember that there is a lot of misinformation about diet and nutrition and so-called diet experts. Seek a registered nutritionist or dietitian to ensure you have the right guidance and don’t put your health at risk.

If you find this information useful and want to book a consultation with a nutritionist or dietitian, click here.

Do you know how our menstrual cycle works?

There are different phases of the menstrual cycle: the follicular phase which is before ovulation and the luteal phase which is following ovulation and preceding menstruation. 

A human menstrual cycle typically lasts 28 days, however, we know that the duration of the cycle can vary from one woman to another. 

In the follicular phase, which occurs in the first 14 days of our cycle, there is lower secretion of Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH). It starts with bleeding and ends with ovulation.

In the luteal phase, which occurs in the last 14 days of our cycle, progesterone increases, and estrogen decreases. It starts with ovulation and ends with the next bleeding.

Therefore, there are 4 phases of the menstrual cycle: Menstrual phase, Follicular phase, Ovulation and Luteal phase.

What we feel in each phase of the menstrual cycle

• Menstrual phase (day 1 to day 5): That’s the period phase. We have menstrual bleeding, cramps or abdominal pain, fatigue, and mood swings. Estrogen and progesterone levels drop in the last days of menstruation.

1. Follicular phase (day 1 to day 13): The happy time of the month. We experience better mood, increased levels of energy and higher libido. High levels of estrogen in this phase. We feel lean and energetic!
2. Ovulation (approximately day 14): Best time to conceive. We experience mild pelvic pain, increased libido, and a slight increase in basal temperature. Estrogen levels peak before ovulation.
3. Luteal phase (day 15 to day 28): Pre-period time we feel tired and cravings. We normally experience breast tenderness, bloating, mood swings or irritability, fatigue, and cravings for certain types of food, related to the increase in progesterone levels.  The most common period cravings include high carbohydrate foods, and high sugary foods because we feel tired and our body associates these foods with an instant energy fuel. Be aware that they can worsen the symptoms and also make you gain weight.

How do these hormonal variations impact our eating habits?

Hormonal variations have a significant impact on women’s eating habits, as the increase in estrogen levels during the follicular phase leads to reduced appetite, while the decrease in estrogen and increase in progesterone levels during the luteal phase lead to hyperphagia (increased appetite) due to the association with reduced serotonin. This affects the appetite, mood, sleep, and energy levels. So we need to pay close attention to the luteal phase, where eating behaviour can change significantly if not well managed with nutritional strategies. This is when the well-known premenstrual syndrome (PMS) occurs. A registered nutritionist or dietitian nearby will be able to help you develop a plan to manage the diet monthly.

90% of women experience menstrual symptoms, but only 20 to 40% have premenstrual syndrome (PMS). This syndrome is characterised by emotional and behavioural symptoms such as sadness, depressive symptoms, increased sensitivity, anxiety, irritability, bloating, increased appetite or cravings for carbohydrates. 

It is well known that a Western diet, rich in refined carbohydrates and sugar, worsens premenstrual symptoms. Alcohol consumption also negatively contributes to the increase in these symptoms. So what not to eat during the period:

Sugary foods, pastries, sugary drinks, alcohol.

During the menstrual cycle, there are also significant changes in the translocation of intestinal bacteria, with a peak usually occurring towards the end of the cycle, which is associated with increased symptoms of fatigue, anxiety, bloating, and food cravings. Therefore, dietary diversity and increased fibre intake are very important for balancing intestinal bacteria.

Menstrual phase foods:

1. Menstrual phase (day 1 to day 5):  What to eat on your period? Iron-rich foods such as lean red meat, beans, lentils, and dark leafy greens – help combat fatigue and lost iron. 
2. Follicular phase (day 1 to day 13):  Normal days diet. Fresh fruits, colourful vegetables, whole grains, nuts and seeds – support energy and mood with plenty of fibres and vitamins. Consume seeds with an estrogenic profile such as flaxseeds and pumpkin seeds. 
3. Ovulation (approximately day 14): Increase the chance of conception. Lean proteins such as chicken, fish, eggs, and cruciferous vegetables like broccoli, cauliflower, and cabbage – support progesterone production.
4. Luteal phase (day 15 to day 28): Pre-period foods. Eat fish oil-rich food like salmon, and flaxseeds, and food rich in vitamin B6 such as bananas and potatoes – supports the reduction of irritability and helps regulate hormone levels. Consume seeds with a progesterone profile such as sunflower seeds and sesame seeds.

Do you know which nutrients are associated with better management of premenstrual symptoms?

The luteal phase is nearly half of the cycle and it plays an important role for women who experience strong PMS symptoms. See the tips from our London clinic of nutrition. 

1. Omega 3: 1g of fish oil per day is known to increase the probability of better control of symptoms associated with the luteal phase, especially cramps.
2. Zinc: Lower concentrations of zinc during the luteal phase induce neuropsychological symptoms like emotional instability, isolation, irritability, and depression.
3. Calcium and Vitamin D: Low levels of calcium and vitamin D during the luteal phase can exacerbate PMS symptoms.
4. Magnesium: Its deficiency is associated with more intense PMS symptoms.
5. Vitamin B6: Important in this phase due to its relation to neurotransmitter production, it is associated with fewer psychological symptoms.
6. Turmeric: Linked to improvements in behavioural and mood symptoms during the luteal phase.
7. Ginger: Associated with the reduction of menstrual cramps and headaches common in the luteal phase.

Foods that help with menstrual cramps and other PMS symptoms:

Salmon or other fatty fish, dark green leafy vegetables like kale and spinach, ginger and turmeric for seasoning or beverages, nuts like almonds, seeds like flaxseeds and chia seeds, berries, dark chocolate at least 70%, bananas, whole grains like brown rice and oats, avocados and cruciferous vegetables like broccoli and cauliflower.

Do you know what other lifestyle factor accentuates hormonal changes?

Stress levels can cause changes in female hormones, making women susceptible to premenstrual syndrome. Therefore, stress management techniques are an important ally in controlling symptoms during the luteal phase. 

Breathing techniques, exercise, relaxation, massage, good night’s sleep can all help to manage stress.

Summary of important dietary considerations during the luteal phase (before your period):

• Dietary patterns based on the Mediterranean diet, reduce animal fats and reduce common premenstrual fluid retention, while fibres can increase hormone detoxification.
• Limiting prolonged fasting periods is important because impacting cortisol levels during this phase can affect hormones.
• Restrict excessive sodium consumption (added salt and ultra-processed products).
• Reduce consumption of alcoholic and sugary drinks.
• Limit caffeine intake.
• Increase consumption of foods rich in vitamin E, calcium, magnesium, zinc, and omega-3.
• Prefer complex carbohydrates, which are high in fibre and cause lower insulin spikes.
• Include legumes or nuts at least once a day, as they are rich in the amino acid tryptophan, necessary for producing serotonin and melatonin, aiding in emotional and sleep improvement during the luteal phase.
• Chromium picolinate is also associated with improved serotonin levels during this phase, enhancing mood and reducing the hyperphagia characteristic of the luteal phase.
• Include foods rich in phyto melatonin, such as kiwi, cherries, oats, and nuts.
• Regular physical exercise.
• Stress management techniques such as breathing exercises, meditation, and acupuncture.

Now that you have learned more about each phase of the menstrual cycle and how to manage better with food and lifestyle, you can pay attention every month and associate your cravings and emotions with your cycle.

If you need help to have a table with a healthy diet for your cycle or you want to learn more about how to control cravings, speak to one of our registered dietitians or nutritionists by booking a consultation in our London clinic of nutrition in person or virtually.

Menopause is a natural transition that comes when the menstrual cycle ends. This is marked after 12 months without a period. It can take several years for women to be in menopause. During this transition, called perimenopause, women already start to feel side effects and symptoms. The common age for menopause is 45-55 years old. 

During menopause, some quite common symptoms in women can be experienced due to the drop in the hormone estradiol, known as the “female” hormone. The most frequent symptoms are hot flashes, difficulty sleeping or insomnia, irritability, anxiety with or without depression, dryness of mucous membranes, hair loss, increased cholesterol, increased cellulite, difficulty losing weight, increased appetite and consequently weight gain, especially in the abdominal region.

While menopause is linked to many uncomfortable symptoms and increased risks of diseases, there are some foods you can eat for menopause treatment. Find a nutritionist for menopause near you to tailor a personalised plan and discover the benefits.

Some simple changes in habits and diet can greatly help in controlling the symptoms, for example:

• To help control hot flashes, avoid excessive consumption of chillies, ginger, and coffee. Include tea made from white mulberry leaves three times a day, and consume foods derived from fermented soy such as tofu and tempeh, cassava/yam, and parsley root.
• To control anxiety and irritability, invest in tea made from passionflower leaves, chamomile flowers, and lemon balm. Include 30g of 70% dark chocolate per day, as this can further alleviate symptoms of anxiety and reduce cravings for sweets.
• To assist in weight control and maintenance and to prevent high blood pressure and cholesterol, engage in physical activities such as weight training, walking, running, and swimming. Avoid consuming alcoholic beverages and high-calorie, low-nutrient foods such as processed, ultra-processed, sugary, and fatty dairy products.
• To avoid weight gain, focus on consuming raw vegetables both at lunch and dinner. Avoid high-calorie, low-nutrient snacks rich in flour, such as bread, cakes, and biscuits. Opt for fresh fruits and a small portion of nuts, almonds, walnuts, or coconut chips.
• To help reduce cellulite, drink plenty of water throughout the day and ensure an adequate protein intake during meals. To do this, consume protein-rich foods such as eggs, fish, chicken, pork, seafood, and red meat in moderation, while also reducing sugar intake. Another important tip is to include collagen in your daily routine if possible.
• A low-carb diet, with a reduction but not total exclusion of carbohydrates, can be one of the best nutritional strategies to improve menopause symptoms and aid weight loss during a phase when a woman’s metabolism is generally slower. However, individual evaluation and follow-up are essential to prescribe and calculate a suitable diet according to each woman’s current metabolism. Excessive restriction or exclusion of foods from the diet without professional supervision can contribute to worsening post-menopausal symptoms.

In summary, menopause is a natural part of every woman’s life and the symptoms can affect greatly their everyday life. However, some foods can help to manage the symptoms better. Seek help from a hormone nutritionist or menopause nutritionist nearby and experience the best benefits that a personalised diet for menopause can bring.