Clemence Cleave Nutrition

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Clemence Cleave Nutrition

I am a French registered nutritionist (MSc, ANutr), and trained chef, based in South-West London. www.ClemenceCleaveNutrition.com

Nutrition consultations (face-to-face or Skype) & Cooking sessions. Speciality: weight management, family nutrition, diet analysis, fertility, polycystic ovary syndrome, disordered eating behaviours, ethical eating.

29/10/2025

We talk a lot about ultra-processed foods (UPFs), but maybe the better question isn’t “Is this ultra-processed healthy?”— it’s “What is it replacing?”

Swapping milk for a plant-based alternative? Fine.

Buying a shop-bought biscuit instead of baking one? Unlikely to do much harm.

Choosing a sugary drink instead of water, or apple juice instead of an apple? Not so great.

Eating a potato waffle instead of a baked potato? Definitely less nutritious.

Remember: UPFs aren’t all bad. The key is context.
👉 Next time you pick up a UPF, ask yourself: What would I be eating instead?

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Follow for more everyday nutrition advice – or drop me a message if you’d like 1:1 support. 🚀🌱

06/10/2025

Hard to ignore the conversation around Joe Wicks’s “killer protein bar.” So here are my two-pennies' worth on it.

I can see the good intentions behind it – the diet of the nation does need to change.

But I’m not sure this one really moves the conversation forward for the nation’s health.

The message feels a bit muddled — it took me a few takes to work out what he was actually trying to say. And the reality is far more nuanced than: protein bar → UPFs → bad.

The risk is that it adds to the confusion, rather than helping people focus on what does make a meaningful difference:

🥦 Eating a balanced plate, with plenty of plants
🍛 Eating with intention, considering health, convenience, cost and pleasure
🍽️ Finding enjoyment from sharing a meal with others

And for those who have the headspace and means to go further and think about UPFs, my advice would be to choose the ones that work for you (back to the intention), while being mindful of those particularly high in sugar, saturated fat and salt.

Joe Wicks has done a lot to inspire people to move more and think about health — and that’s a good thing. But when it comes to food, what we need most isn’t more fear or noise, but clarity, nuance and practical steps that help people make better choices every day.

What did you make of it?

20/05/2025

"When I'm at the office, I find it harder to have a decent lunch."
If this resonates with you, why is that?

Usually, the reasons are:
❌ Not many good options available
⏳ Time is tight
💭 Lack of inspiration
💰 A balanced meal costs too much

Of course, in an ideal world, we'd bring a packed lunch with us. But let’s face it, that’s not always possible.

So if you have to grab something on the go, here are 6 simple principles to guide your choice:

✅ Aim for roughly 600 kcal for your meal
✅ Have 1 to 2 portions of fruit and veg
✅ Go for something with dietary fibre — 6 to 10 g
✅ Choose something with protein — around 20 g
✅ Make it enjoyable — nourishment isn’t just about nutrients; pleasure matters too

You’ll find in the carousel a few suggestions for what you could grab from some of the classic spots around your office, the train station, a petrol station, or the airport.
They’re certainly not all perfect, but they’re a lot better than hitting the vending machine or skipping meals altogether!

👉 If you want the full low-down on why and how to make lunch work for you, find the link to the full blogpost (link in bio) with a cheat sheet to download!

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I’m an award-winning Registered Nutritionist, helping organisations bring nutrition into workplace wellbeing. If your organisation is looking for a practical, high-impact wellbeing solution, let’s chat!

14/05/2025

What motivates your food choices when you're out and about?

💰 Cost
📌 Convenience
😋 Pleasure
💚 Health

Ideally, we'd tick all those boxes. But in practice, it's not that easy:
Meal deals aren’t always well-balanced, options can be limited, and that sandwich can look so dull that we feel we have to treat ourselves to cheer up a bit!

To help you square the circle of cost, convenience, pleasure, and health, we at (in this case, me and ) put together this blogpost: Your Perfect Grab-and-Go Lunch Guide (link in bio)

It comes with a handy cheat sheet – Lunch on the Go – for you to download and pin to your desk.

👉 Find the link to the full blogpost in bio.

Bonne appétit!

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I’m an award-winning Registered Nutritionist, helping organisations bring nutrition into workplace wellbeing. If your organisation is looking for a practical, high-impact wellbeing solution, let’s chat!

18/02/2025

It's all well and good to say that we need to eat more fibre, but how do we do it in a food environment where most foods are stripped of it?

With only 10% of UK adults meeting the 30g/day fibre recommendation, we need to actively seek out fibre-rich foods. But don’t worry - I’ve got you covered! Check out the infographic 👇for easy swaps and simple ways to take your plate to the next level.

🥬 Prioritise plants in your plate
🫘 Swap meat for a pulse/legume for at least one meal a day
🌾 Choose whole grains
🌻 Sprinkle dishes with seeds
🥜 Snack on nuts
🥔 Cook and then cool starchy foods (rice, potatoes, bread) to increase resistant starch (note: resistant starch isn't technically dietary fibre, but it act in a similarway)

A word of caution though: Don’t jump from zero to 30g overnight, or your gut migh tstage a protest! Your gut microbiota will be thrilled, but it’ll be like letting a child loose in a sweet shop - your previously fibre-starved bacteria might go wild and throw a rave in your tummy 🦠☢️.

Instead, increase your intake gradually over several days or weeks and start drinking more fluid. This gives your gut time to adjust and adapt to the new diet, keeping things smooth and comfortable. 😉

Check out our latest blog post for everything you need to know about fibre.
(link in bio)

11/02/2025

How many UK adults do you think are getting enough fibre?1 in 2? 1 in 5? ...
1 in 10! Yes, only 10% of us manage to hit the 30g a day fibre recommendation.

Why? Mainly because we’re not eating enough plant-based foods. And when we do, they’re often stripped of their original fibre content - think refined cereals, white flour, fruit juice and fat, salt and sugar packed ultra-processed foods.

For years, fibre was overlooked. At best, it was seen as a bulking agent for digestion. At worst, it was dismissed as a useless, indigestible non-nutrient.

How wrong we were! The more we study fibre, the more we realise how crucial it is for our health:
✅ Supports gut health and reduces inflammation
✅ Helps lower cholesterol and protect heart health
✅ Regulates blood glucose and supports type 2 diabetes management
✅ Plays a role in cancer prevention, especially bowel cancer
✅ Aids appetite regulation
✅ Emerging evidence suggests benefits for mental health too!

Time to boost your fibre intake! But don’t go all in at once - there are a few things to keep in mind to avoid discomfort.
Check out our latest blog post for everything you need to know about fibre (in bio 👆)

06/02/2025

Did you know… you actually *want* to know more about fibre?

Ok, I know - fibre isn’t exactly sexy. When you hear the word, you might think… 🥱💨.

But stay with me because it’s hashtag , and there aren’t many nutrients that get an entire month dedicated to them. In fact, to my knowledge, fibre is the only one! And for good reason:

💚 Great health benefits, backed by compelling evidence – from lowering cholesterol and regulating blood glucose to improving digestion, gut health, and even reducing cancer risk.
🍟 Most of us don’t get enough – our Western diet is seriously lacking in fibre.
🌱 Good for the planet too – a fibre-rich diet tends to be more sustainable.

Hopefully, this little teaser has made you a little more curious about fibre. So, how do you get more of this amazing stuff into your diet?

Start here – with my latest blogpost 👉 https://www.rocketfuelwellbeing.com/post/the-cinderella-of-nutrients-fibre
Stay tuned – I’ll be sharing infographics, tips, and easy ways to boost your fibre intake all month!

hashtag hashtag hashtag hashtag

21/11/2024

👩‍🍳 Just delivered the first in a series of hands-on cooking and nutrition workshops for the HR team at A&O Shearman!

It was breakfast time, so - surprise, surprise - we put together a delicious, healthy breakfast. We also explored how to bridge the gap between intention and action when it comes to behaviour change.

I’ll share some pictures of the event and me in action soon, but for now, here’s a sneak peek at some of the fantastic feedback I received:

💬 “A really well-balanced workshop! Interesting theory and education, plus we made a super healthy breakfast that was thoroughly delicious. Highly recommend!”

💬 “Informative. Fun. Delicious!”

💬 “You get bombarded with so much information in the media, so it was great to ‘dispel some myths’ and be reminded of what’s really important.”

Next week, we’re tackling lunchboxes - stay tuned!
If you’d like to organise something similar for your team, drop me a message 🚀💚

Special thanks to for keeping the workshop running smoothly, and to Team at A&O for making it all happen so effortlessly!

13/11/2024

💪🧬 What's the deal with protein? Protein is a nutrient with great PR, but if you are struggling to separate the hype from the truth, check out our latest blog post (link below), written with the wonderful .

Here are a few interesting facts:

⚡ Dietary protein has many functions in our body: building tissues, modulating hormones, regulating appetite, and fueling us. It’s truly a power nutrient!

⚖️ But unless you’re an elite athlete, you don’t need to eat huge amounts of it. A balanced diet should provide everything you need (check the blog post to see what that might look like)

📌 Some people may benefit from paying a bit more attention to their protein intake, like older adults, women in menopause, people with type 2 diabetes, and, of course, bodybuilders.

🫘 Plenty of plants are great protein sources, and you can get all the protein you need on a plant-based diet—variety is key! Plus, you get all the extra benefits from plants!

🔕 Watch out for marketing claims like "high in protein." While these foods may contain a decent amount of this trendy nutrient, they’re often pricier and lacking in other beneficial nutrients. Everyday foods like a handful of nuts, an egg, or a yogurt can be just as good and more affordable.

To learn more, head to the Fuel Wellbeing website 🚀💚!
https://www.rocketfuelwellbeing.com/blog

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http://www.RocketFuelWellbeing.com/

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