Eat For You Dietitian

Specialist Dietitian in Eating Disorders and Disordered Eating

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Sophia is a HCPC Specialist Dietitian based in the South East of England. She specialises in eating disorders, disordered eating, IBS and the low FODMAP diet, type 1 and 2 diabetes, and PCOS. Sophia has developed her practice by incorporating a weight-inclusive approach and focusing on finding food freedom. Sophia is registered with the British Dietetic Association.
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  • Eating Well On A Budget Tips

    Recently as part of my work as a Specialist Community Dietitian within an NHS Trust I gave a group talk to an audience of individuals who receive rehabilitations following an amputation. The key part for me when giving group education talks regarding healthy eating or eating well for a specific clinical condition is to ensure that I’m tailoring the messages I’m giving considering social circumstances. Quite a large percentage of the patients that I see within my clinical work aren’t in full control of their food choices. This could be that a family member or carer or neighbour does their weekly shop and although they might give them a shopping list, when something isn’t available they can’t just simply choose what they want so they have what they’re given or go without 

    Maybe you’ve experienced this before. Can you picture receiving a new weekly food shop and having your meals based on someone else’s choices? It may be straightforward because you’ve got everything that you wanted or it could be disappointing because maybe there’s something missing and now you have to wait until next week.

    Being this is the case my messages have to be simple, achievable and realistic. But most importantly easy to remember because they now have to relay hopefully to their family members or carers about what they have learnt and what they would like to include that could potentially be beneficial.

    1. Choose frozen, tinned, dried options when you can. This could be fruit and vegetables, or beans and pulses. These are a great staple in your cupboard
    2. Choose tinned or frozen fish once a week if you can’t always find fresh. Tinned mackerel, tuna are always topped up for me as a simple topping to a jacket potato, pasta or salad
    3. Having a bag of raisins, sultanas or nuts from the baking section last for ages and can be added to your cereal, yoghurt or pudding
    4. Supermarket own brands are perfectly adequate. No need to choose fancy yoghurts or anything.
    5. Once a week or a month choose a different fruit or vegetable you haven’t had in a while or never. Keeps your diet diverse which is great for your gut health
  • Let’s Give Ourselves a Break

    Let’s Give Ourselves a Break

    I was listening to the ‘Go Love Yourself’ latest episode whilst I was walking my dogs at the only safe time very early this morning and they were laughing that an article was written about ladies putting ice lollies up their vulvas. I know it’s hot but please don’t be wasteful. 

    I have found it difficult to start writing again since I recently got married and I went on a beautiful honeymoon. It has been 4 weeks since we got back and returned back to normal life and I am finding getting back into a routine at work is difficult. Do I want more flexibility and freedom? I don’t feel that I am restricted, however I do work within the NHS so there are limitations within a publicly funded service. I am very fortunate to be able to do my virtual telephone outpatient clinic from home on the hottest day ever today. As for the majority of our patients it is not safe for them to travel to the hospital where there is no air-conditioning for relief. 

    One of my key areas to focus on is usually ‘Keep Hydrated’ especially on a day like today where I think most people’s homes are reaching 30degrees or more inside. Hopefully at least cooler than outside as all our windows and blinds are shut to protect from any sunshine creeping in. 

    What I have thought about that is important to mention over the past few days is the amount of ice lollies and ice cream I have been eating. For me it has been a way to feel cooler and it’s also delicious. As I have previously said ‘Let’s Give Ourselves A Break’ 

    1. Don’t check your weight today or tomorrow – with all the water we’re drinking and our bodies trying to keep cool it is fluctuating all day. It does not matter and does not define you. 
    1. How about we throw away those weighing scales? Nothing will happen if you can’t weigh yourself and keep track. Life will be better, I guarantee it. 
    1. Delete any calorie counting apps. We don’t need to know how many calories that ice cream or ice lolly is – We really don’t! Coming from a Registered Dietitian, I really don’t care how many calories that one ice cream or ice lolly is. Dr Megan Rossi has summarised this amazingly – 4 reasons to stop counting calories – The Gut Health Doctor 
    1. If you didn’t steal the ice cream/ice lolly, you have no reason to feel guilty for eating it 

    Drink another glass of cold water. Keep cool. Remember self-compassion.

  • Fitting into The Wedding Dress

    I had my first fitting for my wedding dress recently with the seamstress to start making any alterations needed. I bought my wedding dress about a year ago and at the time the zip didn’t quite do up all the way but Caroline, the bridal shop owner assured me that the seamstress could take it out and it would fit. I absolutely loved this wedding dress. It felt like me. After I bought my wedding dress I did write down my waist and hip measurement just in case. I eat for me, which you could say intuitively and also move intuitively for the past couple of years. 

    Marie, the seamstress, did the hook up and zipped it all the way up. It fits, slightly tight though and I felt bloated after eating 2 bowls of chicken and rice and a packet of smarties at lunch before the fitting. My sister was laughing that I thought eating loads before a fitting was a good idea. I thought why not though as I plan to eat on my wedding day. It felt amazing seeing it all come together. We decided on the bustle at the back, possibly some extra additions and Marie felt that taking it out wouldn’t be necessary and that it would be difficult with the dress. 

    Trying to tackle the thoughts in my head to start aiming for intentional weight loss is strong. Although Marie warned me against trying to lose too much weight as it will change the shape of how the dress will fall and it is falling nicely at the moment.

    I move and eat for me, you could say intuitively. I have until 4 weeks before my wedding day until the final fitting we shall wait and see. What I need to remember is my body is enough but maybe I won’t have a mountain of carbohydrates before I next try on my wedding dress. I can’t wait to wear it. 

    Remember your body is enough too.

  • Breaking food rules 

    Breaking food rules 

    My earliest memory of being made aware that ‘something was wrong with my body’ was when I was 8 years old. I was running around with my cousins and when I went over to my mum, I overheard one of my Aunt’s saying to my mum that I was fat. I don’t remember how the conversation continued but that first memory has stayed with me. I think I tried my first ‘diet’ when I was 11 years old as part of a bet with my older brother. A bet which I didn’t win and made to feel shame because I didn’t lose any weight. As I think about it now, I feel sorry for how my 11 year old self felt about her body. I wish I could tell her, ‘your body is not your worth’ and those telling you it is are not right.

    I think every decade has its theme for the ‘diet’ to follow and it continues to grow, and now with the stamp of wellness on it as the industry wants us to continue to buy into these calorie-restrictive ‘diets’ and rules around our food. 

    Are you ready to eliminate any guilt around food? Are you finished with ‘trying to be good’? I’m not here to over-complicate anything. I want you to be able to enjoy food because it’s not only fuel and energy for our bodies, food holds more value and is shaped by many different factors that are uncontrollable. 

    Step 1: Let’s put pen to paper and find out what rules around food you have. 

    When I ask an individual for a typical day of eating for them, I will also discuss what happens on the weekend, on non-working days etc. Everyone is different. However, I often hear the same rules around food followed, for example ‘I can’t eat after 7pm’, ‘I must eat breakfast’, ‘I can’t have 1 biscuit, I’ll eat the whole pack’, ‘I can’t eat that I’m diabetic’. 

    My question to you is Why? 

    Step 2: Try to remember the why. 

    Who told you this and did it make sense at the time? 
    Step 3: If you are fortunate enough to afford food let’s start with thinking of all food as equal. They are not ‘healthy’ ‘superfood’ ‘unhealthy’ ‘guilt-free’ ‘good’ ‘bad’. It’s all food and nourishing. This includes whether its frozen, tinned, dried and fresh.  Why do we crave our favourite food, quite simply, because they are designed to taste good and release the happy response in our brain which our brain then remembers. So when someone offers us our favourite food, even when we’re not hungry, we want to eat it. It’s not a bad thing.

    Step 4: Have self-compassion. Let’s give ourselves a break. Society is constantly telling us to be smaller and take up less space. I am tired of how much time I have wasted worrying about the calories eaten and calories burnt. I have more to contribute and more to live. Our bodies are amazing and our health is not shaped by its size, there is much more to our health and wellbeing.

    Step 5: Keep going on this journey with me

  • Remove ‘Diet Culture’ Labels Around Food

    What I’m finding is a common theme when speaking to my patients in my clinic is that they are apologising for what they’ve done over the Christmas period. I can’t judge a person on the dietary choices they make because the choices that they make are based on many factors that are not completely in our control. I have half an hour to try to understand and make a clinical judgement. Sometimes it may not be dietary related, but focusing on overall well-being.

    I guess what I’m trying to put into words today is let’s stop apologising for being the way we are, for eating that meal or snack. 

    We shouldn’t have to explain our actions to anyone and if we are seeking support to make positive behavioural changes whether related to your lifestyle or diet should only be met with encouragement from those around us. I think I’m finally at a point in my life when I have stopped trying to people please.

    I spoke with a lady this week who told me that she has a history of diagnosed eating disorders. She was referred to our community dietetics department for lipid-lowering dietary advice. She told me that her cardiac consultant called her right before Christmas and because her cholesterol hadn’t reduced, which isn’t only related to diet. There could be genetic factors for example, he said she had to lose more weight. This led her to returning back to her eating disorder behaviours which she told me she acted upon in different ways, luckily this only lasted a couple of weeks and she confirmed she is no longer doing those behaviours. However it just showed me the impact those words that doctors and healthcare professionals have but we don’t think about the consequences. In the end I felt it was my responsibility to give feedback to this consultant and also to her GP that we are focusing on positive lifestyle behaviours away from her weight measurements and away from labelling foods as good, bad, unhealthy or healthy. 

    I invite you to do the same. I am tired of being told by various different people that they have been naughty or trying to be good today. Why can’t we enjoy the food that we have because everyone has different foods in their day-to-day life based on different factors. The most important one being our likes and dislikes, what we enjoy and what we don’t and you shouldn’t be shaping your diet based on any influencers ‘what I eat in a day’ videos.

    I’m trying to find the best way I can share and help others find freedom around food and eliminate any guilt around food. Food shouldn’t have that power over us, we have too many great things to be experiencing. 

    My first advice on how to begin your journey towards finding freedom around food is putting pen to paper and writing down what are your food rules. Put pen to paper and see the list in front of you and gradually over time start challenging these rules and find out where we actually got them from. You’ll see if we break them nothing happens. Our world stays the same, our body may change but if it changes maybe it was intended to do so.

  • Letter to my family about my body insecurities

    Sometimes I feel bad in admitting this but I feel I need to avoid family members because of the unwanted comments I receive about my body shape, and my weight. This could be a very quick passing encounter but will 9 times out of 10 result in an opinion about my body. Most recently I saw a family member very quickly, thinking I could get away before she said anything I did not want to hear. I was wearing a thick cardigan and scarf over a high neck thin dress and black tights. You could barely see the dress I was wearing. However once again I was told that ‘I’ve gained weight’, I replied saying ‘oh is that so’ and because she thought I needed approval, she replied saying ‘it’s ok though, you still look ok.’ I replied with nothing but a goodbye as I was on my way out. As background, my parents come from South American backgrounds, this particularly family though is from the beautiful country of Ecuador. They are never shy of these types of comments right to your face. 

    When I was a younger and well into my twenties these would destroy my self-esteem. For years I believed I had to be a certain weight and I had to keep exercising regularly to maintain it and especially I had to maintain a certain clothes size. I think I was quite lucky that I grew up from being the fat kid to the curvy teenager in all the right places. My families wording not mine. Even my mother would show joy towards me when she saw I was UK size 10 in clothing and then think I gained weight when she saw a UK size 12 in something else. Newsflash! In different shops and different clothing you can buy different sizing!

    Nearly every time I see my mum’s side of my family the topic will always go towards weight. The funniest, most recent time was going to the spa with my cousin and mother. I’ve done a great deal of personal growth on my body image and self-esteem that these comments no longer lead me to calorie counting or over-exercising again. They pass by me because MY BODY DOESN’T NEED ANYONE’S PERMISSION TO BE.  It has taken a long time to come to terms with that. Anyways going back to the spa, already being in a vulnerable position of being in a bikini, I got asked what my weight is and then my cousin compared the size of her thigh to mine. Honestly this situation made me feel sad. She’s twice my age and she continues to fixates on her body size every day. What she doesn’t know is that I move/exercise for strength not for weight loss, I eat for joy not for weight loss and that our bodies are meant to be different, and lastly why do you even care! How will it affect you in any way? 

    I don’t blame any of them for being this way. It’s deep rooted in our culture. Nicknames ‘gorda’ ‘gordita’ ‘flaca’ ‘flaquita’ are all too common and I have been called all of them in my life. I wish they could see the amount of energy wasted on discussing the number on the scales and the justification on how much we’re eating in front of each other.

    It’s my last year of my twenties and I can without a doubt say – I don’t care what you think of my body or my weight. My body is not here to please you or anyone else. Please if you haven’t started your journey towards this mentality, it’s time to start now. Stop counting any calories eaten or burnt, macros on your plate, total weight of anything and start living in the body you have now.