The Nutrient Project

The Nutrient Project I'm Amy, a nutrition adviser and fellow teacher who knows the classroom grind firsthand. I provide evidence-based nutrition knowledge.

Learn how to manage stress, boost energy, and use healthy eating to manage demanding careers and prevent burnout.

14/04/2026

I don't know who needs to see this, but if you've got the time and inclination, making your own bread is a great way to remove some UPFs from your life!

You'll notice that when you make fresh bread, you can use it for about 2 days maximum before it's gone really hard and stale. If you compare it to ultra-processed breads, that contain ingredients no one knows or can pronounce, they seem to last forever! This is because they have preservatives to make them last longer. Whilst having bread that lasts all week feels great, you can't help but wonder if that's any good for you...

If you don't have the time to make and prove your own loaves, or are scared of a sourdough starter but maybe you do have a breadmaker at the back of the cupboards, why not try making some bread for your family that uses fresher ingredients you can pronounce?

Your gut will thank you!

13/04/2026

Stupidly high grocery bills getting you down?

I have made a guide to getting every dinner next week for £5.

I've done the work, so you don't have to!

Just give me a follow and a comment (so I can DM you directly) and I'll send you the link to my guide. No landing page, so big sell, just straight to the link - promise!

#£5meals

12/04/2026

The "Healthy" Fruit Lie 🍎🤔

Can you spot the fake? I’ve put three "facts" below, but one of them is absolute rubbish. Drop your guess in the comments before you read the reveal! 👇

1️⃣ Drinking a glass of orange juice has a similar impact on your insulin as a glass of cola. 🥤
2️⃣ You must stop eating fruit after 4 PM because your body can’t process sugar in the evening. 🕒
3️⃣ Blending fruit into a smoothie spikes your blood sugar faster than eating the whole fruit—even if you keep the pulp. 🌪️

no cheating!

Tell us in the comments which you think is the lie and why!

11/04/2026

Did you know a single portion of blueberries is 80g? 🤯 That sounds like a lot, but for these "brain berries," it’s the golden number for a total system upgrade! 🫐✨

Science shows these tiny powerhouses are the King of Antioxidants. They are packed with anthocyanins—the plant compounds that give them that deep blue colour and help protect your cells from oxidative stress and DNA damage.

For the little ones, early studies suggest that introducing blueberries as one of their first solid foods can support a resilient gut microbiome and may even help modulate the immune system to reduce future allergy risks. Whether you're 11 months or 100 years old, that 80g portion helps with everything from heart health to memory. Time to grab a bigger bowl! 🥣💙

10/04/2026

Is your breakfast "toxic"? (Spoilers: No.) 🍞🍯

I don’t know about you, but I’m getting tired of the "everything is bad for you" headlines. The latest one doing the rounds? Toast.

Here is the actual tea: ☕

Studies show that toasting starchy foods creates acrylamide. High levels aren't great for us, but the key word there is high.

The science is simple: the darker the toast, the more chemicals are released. So, unless you’re intentionally eating charred, black "charcoal" toast every morning, you really don't need to panic.

The Sanity Check:
✅ Go for Gold: Keep your toast a light golden colour.
✅ Check the Fibre: Stick to wholemeal or seeded bread to keep your gut happy.
✅ Relax: Stressing over your toaster settings is probably worse for you than the toast itself!

In all seriousness, who is actually out here eating black toast anyway? It tastes like a fireplace. 💀

Are you a "barely toasted" person or do you like to live on the golden edge? Tell me in the comments! 👇

09/04/2026

The "Sauce Secret" that might be stalling your progress... 🍯

I need to know: are you a "drown the plate in sauce" person, or a "tiny dip on the side" person? My husband and I are complete opposites!

While I love a good dip, here’s the truth: sauces are often "hidden" calories. Because they are high in sugar and/or fats, a few extra tablespoons can easily add 150–200 calories to a healthy meal without you even noticing.

If you’re trying to manage your weight but can’t live without the dip, try these 3 hacks:

✅ The "Side Car" Method: Keep the sauce in a ramekin. Dip your fork first, then the food. You get the taste in every bite but use 70% less sauce.

✅ The "Greek Swap": Swap mayo-based dips for a high-protein plain Greek yoghurt base.

✅ Boost the Fibre: blending roasted red peppers or butter beans into your sauces adds fibre and volume so you can use more sauce for fewer calories!

Where do you stand? Let me know in the comments! 👇

08/04/2026

Please engage to help me grow! 🙏🌿

To all my friends and followers of The Nutrient Project, I have a small favour to ask.

Lately, my views have been jumping—from 11 views on one post to over 1,000 on another! It’s exciting, but here is the catch: even though the views are there, the algorithm needs active engagement to keep showing these tips to the people who are still struggling with their health and digestion.

If you’ve found my tips on things like gradual fibre intake or dairy-free swaps helpful, the best way to support this journey is to move beyond the "silent scroll."

How you can help me reach the right people:

💾 Save this post: This is the strongest signal you can send to Instagram!

💬 Drop a comment: Even a quick sentence helps more than you know.

✈️ Share to your story: Help someone else discover these tips today.

It’s my goal to reach that one person who really needs to hear a nutrition tip today.

Thank you for being such a supportive community. Let’s grow this together! ✨

Let me know something you'd be interested in learning about in the comments today!

08/04/2026

It took me 27 years to realise that feeling like a balloon after every meal actually isn’t normal! 🎈

I used to think post-dinner bloating was just part of the deal. It wasn’t until I switched to a plant-based diet that the lightbulb finally went off—I felt light, energised, and totally bloat-free.

If you’re struggling with that heavy post-meal feeling, here are 5 tips that changed the game for me:

🍵 Swap the ice for warmth: Many cultures have used warm drinks to aid digestion for centuries. Try a warm herbal tea instead of fizzy or ice-cold drinks.

💧 Sip, don’t gulp: Big gulps can fill your stomach too quickly with air. Take small sips to keep things moving smoothly.

🥛 Test the dairy-free life: Many adults struggle to digest lactose. I found that ditching dairy (especially milk!) made a massive difference.

🌾 Go slow with fibre: Fibre is fantastic for your gut, but if you’re increasing your intake, do it gradually to avoid gas and discomfort.

🍽️ The 80% Rule: Try the ancient practice of stopping when you’re 80% full. It gives your brain time to catch up with your stomach!

Have you found a "bloat-buster" that works for you? Let me know below! 👇

disclaimer: this is not a substitute for medical advice. Please consult your healthcare practitioner for any new of concerning symptoms!

-based

07/04/2026

As a child, I always thought that you had to use seeds from a packet to grow your own fruits and vegetables? I believed that dried seeds would go off! However, when I first became a homeowner, there was a variety of tomato from a farm shop that I absolutely loved so we decided to grow it using a propagator. Those seeds turned into hundreds of tomatoes which we ended up giving away to anyone who would take them, as well as offering out free plants!

This year, I'll rekindle my love of planting and growing!

Did you know that the best way to reduce nutrient loss in your foods is by eliminating its exposure to excessive handling, fumes from travelling and bright supermarket light long before you cook it? Using home produce is a great way to get more nutrients from your food!

What will you grow this year?

06/04/2026

Have you seen how many ultra-processed ingredients are in a packet of wraps?

Did you know it's really simple to make your own?

With some basic ingredients, 15 minutes waiting time and a hot pan, you can make your own tortilla wraps that are much better for your health.

Will you give it a go?

05/04/2026

Did you know the first Easter eggs were solid and bitter? 🍫 Times have definitely changed! Swapping your milk chocolate for 70% dark is an easy way to get a heart-healthy flavonoid boost this weekend. Which Easter treat is your favourite? 👇

04/04/2026

Your breakfast sets you up for the rest of the day! If you're drenching your cereal with unrefined sugars, you're asking for a crash just 20 minutes later,.leaving you famished until lunch! or craving more sugar.

Remember the rule: never eat a carb alone. Fill up with healthy fats and proteins to feel fuller for longer.

My guide explains the science and helps with ideas on how to feel fuller on PB diet

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