⭐️ FOOD SOURCES INCLUDE lentils, kidney beans, cashew nuts, beef, pork, chicken, haddock, salmon, oysters, mussels, chia seeds, tahini, spinach, kale, edamame, dark chocolate
➰ANY ADVICE? Plant and animal sources or iron are both great. Plants contain non-haem iron, which isn’t as well absorbed as haem iron found in animal foods. But eating Vitamin C rich foods at the same time captures the non-haem iron in plant foods and makes it available to your body! 
➰MAKING IT WORK: 100g/3.5oz spinach contains 20% of the iron you need each day plus Vitamin C, throw it into pasta dishes, omelettes, or put it on the side with eggs in the morning, or use it as the base for your salad - so yummy. 
➰IRON IS a mineral and vital for a range of processes in the body
➰ IRON DOES have lots of roles, including acting as an important component of hemoglobin, required for red blood cells to carry oxygen round to all the busy cells in your body
➰ ANYTHING ELSE? Most people can meet their daily iron requirements through diet but women with heavy periods or who are pregnant are at a higher risk of iron deficiency anaemia and may need supplements. Signs include feelings of fatigue, faintness, arms and legs that feel heavy and headaches - though these feelings of low energy can have other causes e.g. not sleeping well or stress. If you’re worried, it’s definitely worth a blood test to check
๐Ÿฒ ON MY PLATE Wood oven roasted Maine mussels with garlic almond butter and dry vermouth


➰ I completely love sharing bitesize facts about nutrition that I’ve picked up as a dietitian and I really believe that when you understand how the food you eat interacts with your body, you can make so much more informed decisions based on what’s right for you
➰ Everyone deserves to be able to take control of their health. It’s your health. So, you should absolutely have the knowledge and tools to look after it, assuming you want them. If you don’t, that’s ok too, again, it’s your choice
➰As I’ve said before, we don’t always truthfully have the answers in nutrition and that’s why it can sometimes get a bit grey, murky and even frustrating. And it creates room for bad advice to bubble up to the top. By spreading good advice, we can crowd out some of that noise ๐Ÿ˜Š
➰All of this said, it’s important to keep perspective. Focusing too much on the minutiae of nutrient-to-nutrient science can distract us from the bigger picture. Nutrients need to be kept in the context of the food, food needs to be in context of diets and diets needs to be in context of our lives
If you enjoy learning about what happens when your body picks up the vitamin C in an apple, I’m right there with you, but it’s important not to get too reductionist about the whole thing. Information is powerful but just remember each piece is part of a seismic puzzle, so no one piece has the potential to solve all


⭐️ SOY FOOD SOURCES INCLUDE edamame beans, miso, tempeh, tofu, soy milks
➰ ANY ADVICE? Go for your life! These foods are so yummy and nutritious with the power to make your meals so much more interesting. Whole soybeans (edamame) are the best, but processed soy foods like tofu and tempeh are also good 
➰ MAKING IT WORK Do you need an excuse to order edamame beans! They’re also so delicious added to salads, stir fries, soups, bean casseroles, etc etc 
➰ SOY IS derived from soybeans (the very same thing as edamame beans, part of the pea family)
➰ SOY DOES provide a complete, plant-based source of protein and in their whole form the beans provide lots of fiber, omega-3 fatty acids, vitamins and minerals
➰ ANYTHING ELSE? Soy contains a lot of isoflavones (aka phytoestrogens), which have a similar structure to estrogen but they don’t behave in the same way as estrogen. A comprehensive review by the World Health Organization (WHO) concluded that soy is completely safe and evidence has consistently shown soy foods do not raise estrogen levels in men
๐Ÿฒ ON MY PLATE Tofu soup at


➰ANY ADVICE? Try to eat minimum 5 x 80g (about a handful) of fruit and vegetables aka. 2 cups of fruit and 2.5 cups of vegetables every day
➰ MAKING IT WORK Play with creative cooking. I can’t say it enough, promise yourself you will never again throw out that remaining punnet of mushrooms, half an onion or leftover broccoli stalks. Incorporate them in some way into whatever you’re making - it will almost always add more color, texture and make it more delicious. Same goes for fruit - you can pop it on top of most breakfasts, desserts and snacks
➰ FRUITS AND VEGETABLES ARE parts of plants consumed as food, they’re classified botanically according to which part of the plant they come from
➰ FRUITS AND VEGETABLES DO contain vitamins, minerals, fiber and other plant-based chemicals 
➰ WHAT ELSE? Most people are aware of national guidelines for fruit and vegetable consumption but only a small number of people achieve them. No upper limit has been found in terms of how many fruits and vegetables we should eat. Even eating as much as 5-10 portions a day could further lower the risk of certain cancers, diabetes and heart disease 
๐Ÿฒ ON MY PLATE Grapes and clementines (so perfectly seasonal!) that I grabbed @eataly


➰ Who’s over advice about how we should be eating? Me too! With a tidal wave of conflicting, confusing information since the internet was born, and really before, the world has created a real mess for itself to unpick
➰ Here’s the thing, nutrition is a messy science. It’s full of grey areas and uncertainty. Healthcare systems haven’t really been set up to give people the holistic care that they need so we fall for fads that insist they have the answer we’re looking for
➰ But good scientific evidence and reliable experts are out there - they’ve just not always been put out their information in a very zingy, intriguing way that makes you want to find out more
➰ Only trained industry professionals can change that. So as a Registered Dietitian, my ambition with @mariellasplate is to create a space for sharing accurate healthy eating information that feels relatable and interesting. The answers won’t always be clear cut, and I’d be happy if helpful, to elaborate on some of the reasons for that
➰Part of the fun with nutrition science is leaning into the uncertainty and drawing conclusions based on the information available and what’s right for you, because we’re not all the same. And always always, we should remember that eating isn’t just for health purposes, it also should be enjoyable, social and cultural
➰ If someone gives you a definitive black/white answer that feels too good to be true, it probably is. I won’t do that. I’ll give you honest, interpretable, interesting information that I feel will work for you. And if you think there are ways I can make any tips better, I’ll always wholeheartedly welcome your feedback - two way street ๐Ÿ˜Š๐Ÿ”›
With honest nutrition, we can all get on the same evidence-based page about how to eat for a healthy, happy life


⭐️ VITAMIN A FOOD SOURCES eggs, oily fish, cream, milk, yoghurt, cheese, liver 
➰ANY ADVICE? If you eat animal products, think diversity (eggs, dairy) rather than just meat. And if you’re vegetarian, it’s all good - our clever bodies can also make Vitamin A from beta-carotene found in plant foods (e.g. carrots, tomatoes, apricots, sweet potatoes, red peppers and spinach) 
➰ MAKING IT WORK Sub out the chicken in your salad for some smoked mackerel, or switch the pork chop at dinner for a fillet of salmon. Liver is crazy high in Vit A, just 30g/1oz is enough for the whole day. And don’t forget, vegetarian or not, we all benefit from plant sources of carotenoids. 
➰WHAT IS VITAMIN A? A fat soluble vitamin, mostly stored in our liver
➰ WHAT DOES VITAMIN A DO? One of its roles is helping new skins cells mature, which keeps the skin at its best because without cell replenishment, our skin can become very dry 
➰ANYTHING ELSE? Zinc transports Vitamin A in the blood and supports its functions, so a good zinc intake is also important
๐Ÿฒ ON MY PLATE Buckwheat crรชpe complรจte topped with an extra egg sunny side up and Comtรฉ cheese


⭐️ MAGNESIUM FOOD SOURCES INCLUDE lentils, almonds, avocados, spinach, oats, buckwheat, halibut, tofu, soybeans, pumpkin seeds, dark cocoa
➰ ANY ADVICE? Think about what you’ve eaten this week - have you had a few of the above sources of magnesium? Foods containing magnesium are sometimes the foods we don’t eat enough of
➰ MAKING IT WORK Get crafty with cooking - add some spinach to your omelette, tip some extra oats in your muesli, pop some pumpkin seeds and almonds on your yoghurt - look at any bowl, pan or glass and think how can I make this more MAGnificent?!
➰WHAT IS MAGNESIUM? One of the most abundant minerals in the body
➰ WHAT DOES MAGNESIUM DO? Lots. But one important function is maintaining Vitamin D levels - magnesium converts Vitamin D to its active form, which is needed for healthy bones, muscle strength, neural communications and immunity
➰ANYTHING ELSE? Many people living at northern latitudes are at risk of Vitamin D deficiency in the winter because we mostly make this vitamin from sunlight. It’s advisable to take a vitamin D supplement but if you’re not eating enough magnesium rich foods, you may not reap the benefits of that supplement. Unlike Vitamin D, magnesium is present in lots of foods, so most people can get enough by eating a delicious diet - no need for magnesium supplements
๐Ÿฒ ON MY PLATE whole oats, oat milk, 100% dark cocoa powder, almonds, raspberries and a drizzle of maple syrup to sweeten it up. If I’d had pumpkin seeds, I would have totally added them in for extra crunch