Caroline Bletcher Dietitian Instagram Profile Picture

Caroline Bletcher Dietitian

@theweightloss_dietitian

Dietitian, Weight-loss Coach
🍎 Dietitian specialising in weight loss, plant-based diets & women’s health 🥑 Diet tips, recipes & more 👩‍⚕️1:1 remote & in-person consultations ⬇️
Health & Wellness Nutrition
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Caroline Bletcher Dietitian’s Most liked posts from the last 30 uploads.

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#weightloss #summer #loseweight #mealplans #weightlossplans #weightlossjourney Visit website- link in bio ^ 2024-07-19 19:00:39 #weightloss #summer #lose.. 15 -24% 1 -22%
Eating out: Lighter Options for Weight Loss Series 2: East Asian Food 🍱 🍣 🍜 Welcome to the second instalment of my blog series focusing on eating out. In our previous series, we explored Italian cuisine. Today, we’re shifting our focus to dining out for East Asian cuisine. Choosing lighter alternatives can contribute to your weight loss journey while indulging in enjoyable dishes. Follow the link to my blog in my bio for some pointers for selecting healthier options as well as a list of restaurants and nutrition information of individual dishes. By integrating these straightforward strategies into your dining routine, you can enjoy East Asian cuisine without compromising your weight loss goals. Whether it’s sushi, stir-fries, or noodle dishes, adopting mindful decisions can keep you aligned with your health goals. So, when you’re dining at an East Asian restaurant, keep these lighter alternatives in mind for a guilt-free and flavoursome dining experience! 🥘🍲 If you would like to receive notification of future instalments in my blog series then please subscribe to my blog. Link in bio ⬆️ #eastasianfood #eatingout #takeaways #healthyeating #weightlossukjourney #weightloss #weightlossgoals #weightlossjourney #weightlosstransformation #loseweight #dietitian #weightlossdietitian 2024-05-06 21:28:03 .. 24 +21% 1 -22%
🍏🍫 Can anyone else relate to this cycle? 🍏🍫 We’ve all been there – that relentless craving for something sweet that just won’t go away. You try to satisfy it with “healthier” options like an apple, some nuts, or a cereal bar, but the craving persists until you find yourself knee-deep in a chocolate binge. But here’s the thing: sometimes it’s better to give in to those intense cravings. It’s about finding balance and listening to your body’s cues. Instead of fighting against it, allow yourself to enjoy the food you’re craving. Choose your favourite version of it but do so mindfully and with intention. Before eating the food, decide in advance how much is enough for you. Enjoy each bite, savouring the flavours and textures. And once you’ve satisfied that craving, move on without guilt or shame. Sometimes it’s better to enjoy a moderate portion of what you truly want to eat than to end up mindlessly consuming a lot of other snacks that you never really wanted in the first place. Who can relate to this struggle? Share your experiences in the comments below! Let’s support each other on this journey to finding balance and peace with food. 🌱💚 #Cravings #balance #balanceddiet #mindfulness #mindfuleating #dietitian #dietitianandnutritionist #weightloss #weightlossgoals #weightlossukjourney #weightlossuk #weightlossgoals 2024-04-18 21:49:04 .. 47 +137% 2 +56%
Here are the key takeaways: 🌱 Load up on legumes, whole grains, and nuts for maximum benefits. 🥩 Cut back on red and processed meats to boost your longevity. 👵 Even if you’re in your 60s or 80s, it’s never too late to start. Women in their 60s can gain up to 8 years, while men can add nearly 9 years to their lifespan by switching to a plant-based diet. And for octogenarians, that’s an extra 3-4 years! 👩‍🦳 But the real winners? Those in their 20s! Embrace a plant-powered lifestyle now, and you could tack on an incredible 12 years for women and 13 years for men. It’s never too late or too early to invest in your health. Start nourishing your body with the power of plants today and watch your life flourish! 🌱💪 Ready to start your journey to a longer, healthier life? #PlantBased #HealthyLiving #Longevity #plantbaseddiet #weightlossdietitian #weightloss #vegandiet #weightlossuk #weightlossukjourney #loseweight #weightlossgoals 2024-04-12 18:35:26 .. 34 +71% 2 +56%
Fancying a pizza? Here’s my weekday go to lighter take on a vegetable pizza that will help to keep you on track with your weight loss goals. Serves 2: Ingredients: 400g pre-rolled pizza dough 60g grated cheddar cheese 5 sliced black olives 2 tbsp tomato puree 2 tbs reduced fat pesto 10 cherry tomatoes 80g mushrooms 1/2 yellow pepper 4 jalapeños #weekdaymeals #easycooking #healthyfood #healthyrecipes #plantpoints #weightloss #weightlossuk #weightlossgoals #loseweight #weightlossukjourney #nutrition #weightlossjourney #weightlossdietitian 2024-04-11 19:12:54 Fancying a pizza? Here.. 23 +16% 5 +291%
Weight Loss: How to be successful long-term. All too often I see clients who go through a vicious cycle of losing weight and then re-gaining it. Most of these clients have one thing in common; they are being too restrictive! Restriction can mean you are not eating enough calories, cutting out some of your favourite foods or even denying yourself from taking part in social occasions and enjoying food with family and friends… …one question you should always ask yourself before starting any diet routine is “can I maintain this long-term”. If the answer is no, then why start it!? Being too restrictive will only lead to short term weight loss followed by weight regain… Rather than being too restrictive and staying stuck in the cycle of weight loss followed by weight regain, why not plan to have some periods of weight maintenance in your weight loss journey. This is the approach that some of my most successful clients take. It will allow you some extra flexibility and room for enjoying more of your favourite foods 😊 #weightlossuk #theweightloss_dietitian #dietitian #bingeeatingrecovery #weightlossukjourney #weightlossgoals #health #loseweight #weightloss #weightlossjourney 2024-04-06 20:35:40 Weight Loss:.. 31 +56% 3 +134%
🥑 Avocado Toast with Spicy Chickpeas 🌶️ Serves 2 Nutrition per serving: 400kcal, 12g protein, 16g fibre, 12 plant points Ingredients: 45g slice of seeded sourdough toast Optional: thin spreading of reduced fat plant-based spread 1 medium avocado 250g sliced cherry tomatoes 250g sliced mushrooms 1/2 large tin chickpeas, drained 1 teaspoon chilli flakes 1 tablespoon harissa paste 1/2 teaspoon garlic puree (or 1 crushed clove of garlic) 2 tablespoons balsamic vinegar Handful of diced basil leaves Salt and pepper to taste Juice of half a lemon 1 tablespoon vegetable oil Instructions: 1) In a bowl, mix drained chickpeas with lemon juice and harissa paste until well combined. 2) In a separate bowl, mix together mashed avocado, sliced cherry tomatoes, garlic puree, basil leaves, and chilli flakes. Set aside. 3)Heat vegetable oil in a pan over medium heat. Add sliced mushrooms and cook until they start to soften, about 5 minutes. 4) Meanwhile, toast the sourdough bread to your desired level of crispiness. 5) Spread a thin layer of plant-based spread on the toasted sourdough slices. Top each slice with the avocado-tomato mixture. 6) Once the mushrooms are cooked, stir in balsamic vinegar and continue cooking for an additional minute. 7) Spoon the spicy chickpeas over the avocado-tomato mixture. 8) Garnish with diced basil leaves. Serve immediately and enjoy your delicious avocado toast with spicy chickpeas! This is one of my favourite go-to-lunches, it’s balanced, filling and packed full of flavour. If you don’t like spicy, it still tastes great without the chilli - enjoy! #AvocadoToast #HealthyEating #VegetarianRecipe #SpicyChickpeas #EasyRecipes #weightlossuk #loseweight #dietitian #dietitianandnutritionistuk #weightlossgoals #plantbased 2024-04-03 16:47:54 🥑 Avocado Toa.. 32 +61% 0 -100%
#happyeaster #dietitian #dietitianadvice #dietitianandnutritionistuk #dietitianandnutritionist #mindfulness #mindfuleating #mindfulindulgence #healthybalance #weightloss #weightlossinspiration #weightlosshelp #weightlossgoals 2024-04-01 18:14:11 #happyeaster #dietitian #.. 23 +16% 0 -100%
🌟 Unlocking Your Weight Loss Journey 🌟 Struggling with your weight loss journey? 🤔 Sometimes, less is more! Here are 3 reasons why you shouldn’t over-restrict when trying to shed those pounds: 1️⃣ Sustainable Lifestyle: 🥦 Crash diets and extreme restrictions might show quick results, but can you stick to them long-term? Sustainable weight loss means adopting habits you can maintain for life! 2️⃣ Nutritional Balance: 🍽️ Cutting out entire food groups or severely limiting your intake can deprive your body of essential nutrients. Opt for a balanced diet that includes a variety of foods for overall health. 3️⃣ Mental Well-being: 💆‍♂️💆‍♀️ Over-restriction can lead to feelings of deprivation, frustration, and even binge-eating episodes. Remember, it’s crucial to nourish not just your body, but also your mind! 👉 Instead of focusing on what you can’t have, focus on adding more nutrient-dense foods to your plate, listening to your body’s hunger cues, and finding joy in the journey towards a healthier you! 💪✨ #WeightLossJourney #HealthyLiving #BalanceIsKey #dietitianandnutritionist #dietitiannutritionist #dietitiansurrey #surreydietitian #dietitianandnutritionistuk 2024-03-25 22:31:16 .. 15 -24% 0 -100%
#bodypositive #bodypositivity #womenshealth #dietitianandnutritionistuk #surreydietitian #dietitian #health #dressforsuccess 2024-03-21 18:37:45 #bodypositive #bodypositi.. 20 +1% 3 +134%
When trying to lose weight, most of us place a lot of emphasis on restriction and all the things we think we can’t eat or think we should eat less of… Why not try focussing on what you can add to your diet to improve the overall balance and to make for an enjoyable and satisfying meal… Adding extra vegetables to your meals can really help with adding volume, colour, fibre and a variety of different nutrients. This will help you to stay fuller for longer, increase satisfaction and reduce cravings whilst increasing your nutrient intake to boost energy levels and improve your health. The more variety the better! #surreydietitian #dietitian #betterhealth #vegetables #plantpoints #healthyweightloss #dietitianandnutritionistuk #nutrition #plantbased #plantbaseddiets 2024-03-21 18:18:22 When trying to lose.. 12 -40% 0 -100%
Carb Confusion: Why Eliminating Carbs May Not Serve You Well #dietitian #surreydietitian #dietitianandnutritionistuk #nutritionist #weightloss #carbs #carbohydraterestriction #healthydiet #dietitianblogger #healthylifestyle 2024-03-20 23:09:03 Carb Confusion: Why Elimi.. 18 -9% 0 -100%
🌱 Are you taking on the Veganuary challenge this January? 🌱 Whether you're a seasoned vegan or just starting out, I've got your back with a FREE 7-day Vegan Meal Plan! 🥗🍲 📥 Download your copy now to discover delicious plant-based recipes and make this transition smoother and more enjoyable! From hearty breakfasts to satisfying dinners, I've curated a week's worth of nutritious meals just for you. 🥑 Click the link in my bio to grab your FREE meal plan🌟 #Veganuary #PlantBasedEating #VeganMealPlan #dietitian #vegan #weightloss #healthyeating #veganrecipes #health #tastyfood #plant-based #plant-basednutrition #plant-baseddietitian 2024-01-08 21:43:56 🌱 Ar.. 12 -40% 0 -100%
🌱🏥 Happy World Vegan Day! Let's talk about the amazing health benefits of a well-planned vegan diet. 🍏💪 Heart Health: Vegan diets are often lower in saturated fats and cholesterol, which can help reduce the risk of heart disease. 🫀 Weight Management: A vegan diet is naturally lower in calories and high in fibre, making it easier to maintain a healthy weight. 🏋️‍♀️ Improved Digestion: Plant-based diets are rich in fibre, promoting healthy digestion and reducing the risk of digestive disorders. 🌾 Reduced Risk of Type 2 Diabetes: Studies show that vegans have a lower risk of developing type 2 diabetes due to improved insulin sensitivity. 🩸 Lower Blood Pressure: The potassium-rich nature of many vegan foods can help regulate blood pressure and reduce hypertension. 🌽 Clearer Skin: A varied vegan diet can lead to clearer, healthier skin thanks to the absence of dairy and reduced consumption of processed foods. 🌞 Longevity: Research suggests that vegans may live longer, healthier lives with a lower risk of chronic diseases. 🕰️ Embrace the power of plants and invest in your long-term health! Your body will thank you. 🌿❤️ #WorldVeganDay #PlantBasedHealth #VeganForLife 2023-11-01 20:55:36 .. 9 -55% 0 -100%
Did you know? Fibre does way more than aid digestion. It: Keeps You Full: High-fibre foods help you feel satisfied, reducing overeating. Stabilises Blood Sugar: It slows the absorption of sugar, preventing blood sugar spikes. Lowers Cholesterol: Soluble fibre can reduce harmful LDL cholesterol levels. Supports Gut Health: Fibre feeds beneficial gut bacteria, promoting a balanced microbiome. Maintains Weight: It can help with weight management by reducing calorie intake. Heart Health: A high-fibre diet is linked to a lower risk of heart disease. Cancer Prevention: It's associated with a decreased risk of colorectal cancer. So, load up on those veggies, wholegrains, and legumes to get your daily dose of fibre! Your body will thank you. 🌾🥦🍓 #NutritionFacts #FiberBenefits #HealthyEating #GutHealth #WellnessJourney #EatMorePlants #Dietitian #Dietitianandnutritionistuk #Londondietitian #Nutritionist 2023-10-18 21:00:26 Did you know? Fi.. 10 -50% 1 -22%
#pcos #womenshealth #healthyliving #eatwell #nutrition #keto #ketodiet #dietitian #surreydietitian #kingstondietitian #weightloss #polycysticovariansyndrome 2023-10-18 05:07:20 #pcos #womenshealth #heal.. 18 -9% 0 -100%
#vegandietitian #vegan #vegancook #veganrecipes #bosch #plantbased #plantbaseddiet #dietitian #nutritionist #veganfood #healthyeating #veganlife #veganlove 2023-10-18 01:07:09 #vegandietitian #vegan #v.. 4 -80% 0 -100%
Halloween season calls for treats, but why not make them healthier without sacrificing the yum factor? These Pumpkin Oat Muffins are the perfect blend of festive and nutritious! 🎃🧁 Ingredients: 250g of pumpkin puree (roast the pumpkin in the oven for 45 minutes-1 hour before blending) 200g of rolled oats 60ml of honey or maple syrup 1 medium egg 120g of unsweetened applesauce 5g of baking powder 2.5g of baking soda 5g of pumpkin spice A pinch of salt Optional: Dark chocolate chips or chopped nuts for extra indulgence Instructions: Preheat your oven to 175°C (350°F) and line a muffin tin with paper liners. In a bowl, mix the oats, baking powder, baking soda, pumpkin spice, and salt. In another bowl, whisk together the pumpkin puree, honey/maple syrup, egg, and applesauce. Combine the wet and dry ingredients, and fold in the optional chocolate chips or nuts. Fill the muffin cups and bake for 20-25 minutes, or until a toothpick comes out clean. These muffins are a wonderful combination of Autumn flavours and wholesome goodness. Enjoy them with a warm cup of tea or as a grab-and-go snack during your Halloween celebrations. Spook-tacular and healthy! 🕷️🍂 #HealthyTreats #PumpkinMuffins #HalloweenBaking #Nutrition #SpookySweets #PumpkinSpice #BakingDelights #Dietitian #Nutritionist #Dietitianandnutritionist #Dietitianandnutritionistuk 2023-10-15 16:00:05 Halloween.. 13 -34% 0 -100%
Are you going through menopause or know someone who is? 🌅 It's a transformative phase in a woman's life, and your diet plays a crucial role in how you feel during this time. Let's talk about how you can use food to help ease the transition and thrive in the menopausal journey. 🌸 Fruits and Veggies: Load up on colorful fruits and vegetables packed with antioxidants. They can help reduce hot flashes and provide essential nutrients. 🍎🥦 Protein: Incorporate lean protein sources like poultry, fish, and plant-based options like tofu or legumes. Protein helps maintain muscle mass and metabolism. 💪🍗 Whole Grains: Opt for whole grains like quinoa, brown rice, and oats. They provide sustained energy and can help with mood swings. 🌾🍚 Healthy Fats: Don't shy away from good fats like avocados, nuts, and olive oil. They support brain health and can alleviate mood swings. 🥑🌰 Calcium and Vitamin D: Menopause can affect bone health. Ensure you're getting enough calcium (dairy, fortified foods) and vitamin D (sunlight, supplements). 🥛☀️ Hydration: Stay well-hydrated! Water and herbal teas are your friends in dealing with night sweats and dry skin. 💧🍵 Limit Sugar and Caffeine: Excess sugar and caffeine can worsen menopausal symptoms. Go easy on these for a smoother transition. 🍰☕ Remember, everyone's experience is unique, and consulting a healthcare professional or nutritionist is a great idea for personalized guidance. 💬 Menopause is a time of transformation, and nourishing your body with the right foods can make the journey much smoother. If you would like to learn more about how you can improve your diet during this transitional time then please get in touch. #Menopause #HealthyEating #NourishYourBody #WomenHealth #MenopauseJourney #WellnessJourney #Dietitian #Nutritionist #Dietitianandnutritionistuk #Londondietitian #Weightlosshelp #Menopauseweightloss 2023-10-12 20:28:00 .. 12 -40% 1 -22%
2023-10-11 22:07:55 "The A.. 12 -40% 0 -100%
🌿Reconnecting with Diet and Health🌿 Hey there, lovely friends and followers! 👋 It's been a while since I've posted on here and I'm looking forward to catching up and sharing some new and interesting posts with you in the coming weeks. 🌱 About Me: For those who might not know, I'm Caroline a registered dietitian and nutritionist. My mission is to empower you with knowledge and support you in achieving optimum health through good nutrition. 🥗 Why Nutrition? Nutrition isn't just about counting calories; it's about celebrating the incredible variety of foods our world offers and realising their potential to nourish our bodies. Whether you're striving for weight management, boosting your energy, enhancing your mental clarity, or making lifestyle changes, I'm here to guide you on a personalised path to success. 🌈 What to Expect: Expect new recipes, practical tips, and evidence-based insights to guide you on your path to better health. #dietitian #nutrition #dietitianandnutritionist #dietitianandnutritionistuk #diet #healthyfood #wellbeing #healthandwellness #londondietitian '#dietitianuk 2023-10-11 21:18:11 🌿Reconn.. 44 +122% 3 +134%
For many of us it may have been the first “normal” Christmas since the pandemic, and maybe you overindulged a little bit this year to make up for it. Do you usually start the New Year with the best intentions when it comes to diet? Maybe you finally want to reach your ideal weight or feel confident in your favourite outfit. Unfortunately research has shown that 64% of people have given up on their New Year’s resolutions by the end January. If you have put on a few pounds over Christmas, or during the pandemic and are looking to kickstart the new year with some weight loss then read my latest blog post available at www.dietitianandnutritionist.co.uk (link in bio ⬆️) #kingstondietitian #dietitian #weightloss #weightlossplan #diet #newyearresolution #surreydietitian 2023-01-06 21:51:22 For many of us .. 15 -24% 5 +291%
Well it’s better late than never as we have already had one whole day of 2023. Have you decided on any resolutions? Does anyone ever keep these? In my house we don't do resolutions but we are making a few changes that we know are realistic and will be long lasting. If you have a nutrition goal this year, then remember that making positive changes doesn't mean you have to turn your entire world around so you won’t be able to manage your diet and life with your family and lifestyle. Even just three small changes can make a HUGE impact. In fact, one change can also be enough. It could be as simple as : Eat breakfast every day Have at least one piece of fruit a day Try using more vegetables in your every day recipes Meatless Monday Try meal planning Have the kids “in charge” of one meal a week So think about it, what is one change that you and your family can implement that will make a huge impact on your year to come? I’d love to hear them. Happy New Year! Caroline :) #kingstondietitian #surreydietitian #loseweight #weightloss #newyearnewyou #happynewyear #diet #vegandietitian #weightlossdiet #weightlossdietitian #healthyeating #healthyliving 2023-01-02 22:13:49 Well it’s bette.. 20 +1% 2 +56%
Happy world vegan day! If you are thinking about going vegan but not sure where to start, take a look at my blog post “healthy eating as a vegan” link in bio ⬆️ #kingstondietitian #surreydietitian #dietitian #vegan #plantbased #worldveganday #healthyeating #animalwelfare #animalethics 2022-11-01 18:27:38 Happy world vegan.. 20 +1% 1 -22%
With food costs at an all-time high, eating healthy food may be less of a concern than keeping the shopping bill down, but by trying to eat more plant-based foods it is possible to do both. An Oxford study found that in the UK, a fully vegan diet reduced food costs up to one-third, with vegetarian diets a close second Plant proteins – like beans, lentils and tofu – are generally the cheapest way to get protein, and because they’re lower in saturated fat than meat, they’re a great choice for your heart health too. #kingstondietitian #dietitian #surreydietitian #plantbased #vegan #vegandiet #healthyeating #savemoney #moneysavingtips 2022-10-26 17:35:00 With food costs a.. 13 -34% 2 +56%

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