Natércia Ferreira Nutricionista

Natércia Ferreira Nutricionista Nutrition excelence with caring support for your family. Presential and online consultation📍UK

09/12/2025

Quick & Dinner Idea: Avocado pesto & salmon pasta 🍽️

This is a simple meal that supports hormone balance, energy and digestion during fertility and pregnancy. The avocado adds healthy fats, the salmon provides protein and omega 3, and the pasta helps keep your energy steady through the afternoon.

Many women I work with want meals that feel comforting but still support their symptoms and routine. This one is quick to prepare and fits easily into a busy day.

Comment ‘Recipe’ for the full recipe and nutritional breakdown.

With love, Natércia xx


I wanted to share a patient case with you because many women tell me they feel unsure about what to eat during pregnancy...
08/12/2025

I wanted to share a patient case with you because many women tell me they feel unsure about what to eat during pregnancy. Your body changes completely and the way you nourish yourself can shape your energy, digestion and overall comfort.

This client came to me feeling unsure about her choices, experiencing energy dips throughout the day and struggling to keep a consistent eating rhythm. After assessing her symptoms, routine and nutrient needs, we built a structure that supported her pregnancy and was realistic for her lifestyle.

Within a few weeks she noticed steadier energy, improved digestion, better appetite regulation, decreased nausea, less anxiety and better sleep. These shifts helped her feel more comfortable in her daily routine and more confident in how she was nourishing herself.

If you are finding pregnancy nutrition challenging or want to understand what your body needs during this time, personalised guidance can support you with clarity and confidence. You can book a consultation through the link in my bio or send me a message.

With love, Natércia xx


04/12/2025

5 Fertility Breakfast Ideas

Fertility begins with your daily habits, and breakfast plays an important role in supporting hormonal balance and healthy cycles.

These are simple breakfast ideas that help stabilise blood sugar, provide essential nutrients and create the foundation your body needs when you are trying to conceive.

If you are on your fertility journey and feel unsure about what to eat or how to support your hormones through nutrition, personalised guidance can make a real difference.

You can book a 1-1 consultation through the link in my bio or send me a message for more details.

With love, Natércia xx

How to build a balanced toddler plateToddlers grow quickly and their nutrition plays a central role in their energy, moo...
03/12/2025

How to build a balanced toddler plate

Toddlers grow quickly and their nutrition plays a central role in their energy, mood and daily wellbeing. Their appetites can change from one day to the next, which is why a simple and consistent structure can make meals easier for both parents and children.

In this post I share the key food groups that support healthy growth, digestion and stable energy, along with guidance for fussy eaters to help reduce mealtime stress.

If you would like personalised support for your child’s nutrition, my consultation with a tailored nutritional plan can guide you.

With love, Natércia xx

How to protect your gut while pregnant 🤰Pregnancy can make your digestion feel more sensitive as your gut naturally slow...
01/12/2025

How to protect your gut while pregnant 🤰

Pregnancy can make your digestion feel more sensitive as your gut naturally slows down. Many mothers notice bloating, constipation or discomfort even when their eating habits have not changed. This is expected and it can be supported through a well balanced plate.

In this post I explain how to build meals that help your gut work more comfortably during pregnancy and what I recommend to my patients to ease digestive symptoms and improve daily wellbeing 🍽️

If you would like personalised support, my consultation with a tailored nutritional plan can guide you.

With love, Natércia xx

28/11/2025

Pregnancy nutrition can feel overwhelming when your energy shifts, your symptoms change and the advice you receive is unclear. As a maternal dietitian I support women who are trying to conceive, pregnant or caring for their babies with personalised and evidence based guidance.

This week I am offering 20% off my consultation with a personalised nutritional plan. This session is designed to help you understand what your body needs, how to support your symptoms and how to create balanced meals that fit your daily routine.

In our session I look at your symptoms, eating patterns and the signals your body is giving you. You receive a tailored plan that supports steady energy, hormone balance and clearer confidence with your nutrition in this stage of motherhood.

If you feel unsure about how to nourish yourself or your little one, I am here to guide you.

You can book through the link in my bio or send me a message if you have a question.

With love, Natércia xx

If you are trying to conceive or is already pregnant, this week I am offering 20% off my consultation with a personalise...
26/11/2025

If you are trying to conceive or is already pregnant, this week I am offering 20% off my consultation with a personalised nutritional plan.

I have helped 10k+ patients worldwide to conceive naturally, maintain a healthy pregnancy and nourish their little ones with confidence.

This session gives you clear guidance, reassurance and a plan created for your body and your routine.

Offer valid this week only. Send me a message to book.

Celebrating my birthday the only way we know how, by giving a gift to you!We’re running our FIRST EVER sale: 15% off all...
24/11/2025

Celebrating my birthday the only way we know how, by giving a gift to you!

We’re running our FIRST EVER sale: 15% off all e-books (yes, every single one). If you have been wanting practical guidance to support your journey, this is the perfect moment to start 💗

Use code “NF15” this week only!


19/11/2025

POV couples that train together, conceive better.

Many people come to me for support on their trying to conceive journey, but not everyone realises how much lifestyle can influence fertility. Movement is one of the simplest ways to bring more balance, calm, and connection into this season, especially when you do it as a couple.

If you are ready to feel more supported through your trying to conceive journey and want personalised guidance on nutrition and lifestyle, I am here to help.

DM to book a consultation or to ask any questions.

With love, Natércia xx

19/11/2025

What I would eat if I was trying to conceive: breakfast edition.

A nourishing way to start the day with steady energy, balanced hormones, and the nutrients your body needs during this season.

Food should feel supportive and calming, something that helps your body work with you rather than against you. If you're trying to conceive focus on breakfasts that keep your blood sugar steady, give you enough protein, and bring in the nutrients that support your cycle. The goal is to create a balanced start to your day so your body feels safe, nourished, and ready for the journey ahead.

Easy fertility-friendly breakfast bowl option: Add Greek yoghurt, mixed berries, flaxseeds, pumpkin seeds and a drizzle of honey.

• Greek yoghurt gives you protein that keeps your blood sugar steady.

• Berries bring antioxidants that support egg health.

• Flaxseeds add omega 3s that help with hormone balance.

• Pumpkin seeds provide zinc and magnesium for a healthy cycle.

• Honey adds gentle sweetness without a big blood sugar spike.

Save if you’re trying to get pregnant, or share this with someone who might need it.

With love, Natércia xx

A new season always feels like an opportunity for change. It’s an invitation to listen to your body’s needs. As days get...
17/11/2025

A new season always feels like an opportunity for change. It’s an invitation to listen to your body’s needs. As days get darker earlier, we feel slower and in need of a fresh start.

This is your gentle reminder to nourish yourself with foods that support balance, calm, and energy. Realign with what truly matters.

Eat with the season, prioritise warm and grounding meals, and don’t forget the basics: protein in every meal, plenty of fibre, healthy fats, and hydration.

You just need gentle consistency, the kind that builds peace, steady energy, better mood, calm mornings, and a body that feels supported.

Whether it’s a nourishing breakfast, a warm soup for dinner, or a few minutes of quiet before your day begins, it all counts... the small things done with care are what create real change.

This season, I’m slowly focusing one week at a time. I’m choosing meals that make me feel good, slower mornings, and balance over pressure.

✨ Repost this for when you need a reminder: when it comes to nourishing yourself, small consistent choices will always matter more than big changes made in a rush.

💬 Which thought spoke to you most?

With love,
Natércia xx

14/11/2025

Nutrition is meant to do one thing: help you feel like you ✨

Because when your body feels supported, everything else flows naturally, including your journey to parenthood.

What many people don't know is how much nutrition can support you when you're trying to conceive.

Whether you're trying to conceive naturally, preparing for IVF, or pregnant, nutrition is a powerful tool that can help you through this journey... my 1:1 nutritional services were created with you in mind.

What we’ll cover:

→ Initial consultation: We’ll discuss your goals, health history, and routine to understand your needs and build a foundation of trust.
→ Personalised nutritional plan: You’ll receive a tailored plan based on your lifestyle, preferences, and specific nutritional needs.
→ Follow-up Session: We’ll review your progress, adjust your plan, and provide ongoing guidance and support between sessions.

Each stage is designed to support you in a way that feels personal, calm, and achievable.

Think of this as your personalised roadmap to parenthood, a journey where your body feels nourished, your mind feels at ease, and every choice you make brings you closer to the family you dream of.

Ready to take the next step?

Link in bio or DM me to get started.

With love, Natércia xx

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