Author: Dr Nancy P

Nutrition and Calorie Tips

‘I’m being good and choosing the avocado ….’

Dr Nancy P

‘I’m being good and choosing the avocado ….’ 🥑

Subway have released a range of new loaded jacket potatoes. They are great option for lunch on the go and they’re going to keep you full and satisfied. There are a few different options and most people would assume that the one with guacamole is a more virtuous choice than the tuna mayonnaise one as it’s vegetarian and includes avocado (a ‘super’ food).

There is often an assumption that vegetarian or vegan options are healthier and therefore automatically lower calorie. Avocado has also had very good PR and is assumed to be a healthy choice.

In reality the tuna mayonnaise and cheese option is actually fewer calories – 558 compared to 605 cals. It also has more protein and less fat.

In reality both are great options – but if you were trying to eat in a calorie deficit and had assumed without checking you might find the avocado option takes you over your calories. There are also plenty of other options too which come in lower.

So don’t automatically assume that vegetarian options or ‘super’ foods are always the better option. Sometimes they’re the same or worse than other choices. If you enjoy them then definitely have them, but if you’re only having them because you think they’re ‘good’ then think again.

Read the labels and look at the calories and then make your choice. If you’re trying to lose weight then go for the lowest calorie option, that you actually want to eat!

🤗xx

Tuesday Tip

Tuesday Tip: Post dinner cravings

Dr Nancy P

Tuesday Tip: Post dinner cravings 🍫🍟🍦

We’ve all been there, you’ve had a balanced, filling meal, you’re not hungry and yet, chocolate, crisps, or ice cream start calling your name.

Post dinner cravings aren’t just about hunger. They’re a mix of psychology, biology, and environment and understanding that makes them more manageable.


High sugar, high fat foods stimulate the brain’s dopamine system. They trigger reward pathways that make you want more, even when your body doesn’t need extra fuel. Stress and emotions also have an impact. Food is a quick comfort, so cravings increase when you’re tired, overwhelmed, or anxious.

The other important factor is restriction. Studies consistently find that strict ‘no treats’ rules backfire. In fact, studies show that people who practice flexible eating (allowing treats in moderation) report fewer and less intense cravings than those who follow rigid diets.

So how can you prevent and manage these cravings?

⁃ Stop demonising foods. Labelling foods ‘bad’ often makes them more tempting. Instead, allow higher calorie foods in moderation and enjoy them mindfully.

⁃ Pair ‘junk’ food with foods higher in nutrients (protein, fibre, vitamins etc) e.g. strawberries, Greek yogurt, and some chocolate

⁃ Plan ahead – having balanced, high-protein meals and snacks on hand makes it easier to resist impulsive choices.

⁃ Thirst is often mistaken for hunger, so start with a glass of water before reaching for the snack cupboard.

Remember cravings don’t mean you’ve failed or lost control. They’re simply normal signal. And with the right strategy, you can acknowledge them without derailing your progress.

So next time the ice cream tub calls your name after dinner, pause. Ask yourself: is this hunger, emotion, or just habit? Then decide mindfully.

Happy Tuesday 🤗xx

Nutrition and Calorie Tips

‘What you think you had…..’

Dr Nancy P

‘What you think you had…..’ 😬

We all know that to lose weight/fat you need to be eating and drinking at a calorie deficit. Often the problem though is our awareness and perception of what we are actually consuming. Portion control is a massive part of this – specifically underestimating serving sizes and what you’ve consumed.

Studies repeatedly show that almost everyone, even those who are trained dieticians and nutritionists (and therefore should be ‘experts’ on portion sizes etc) significantly underestimate what they’ve consumed. This is even more so when recording in hindsight. We forget things, we underestimate what we’ve had, we don’t even know we’re doing it.

For example, having some

cashews for a snack. You may think you’ve has a portion (30g) of cashews – that would be approx 176 cals. That’s not bad and can be easily factored into your daily cals. In reality though you probably had a

handful that was closer to 60g which comes in at 352 cals! That’s not as easy to fit in, and you probably barely noticed the extra cashews.

So if you’re struggling to lose weight and can’t work out why, try being totally honest with yourself and see if you may actually be underestimating things. The best way to do this is you get out the kitchen scales, weigh the portion and track the calories – before you eat them! You definitely do not need to cut things out completely – that’s totally counter productive and unsustainable long term. So instead work on becoming more aware of the actual quantities you’re eating / drinking and fit them into your diet accordingly. Knowledge is power!

Enjoy 🤗 xx

Tuesday Tip

Tuesday Tip: Tracking calories, not losing weight?

Dr Nancy P

Tuesday Tip: Tracking calories, not losing weight? 🔍

If you’re tracking your calories and not losing weight, you’re not tracking accurately. I know you may think you are, and I’m not suggesting you’re consciously under tracking but the reality it’s hard to be totally accurate.

Research shows that even the most careful trackers often underestimate their intake, and the gap is bigger than most people realize. If you’re

1,500 calories a day, studies suggest in reality, you may be consuming closer to 1,700 calories if you’re very accurate, and closer to 2,000 (or more) if you’re not. That’s hundreds of calories each day slipping through unnoticed.

In one study, adults underreported their daily calories by as much as 700 calories. That’s the equivalent of a burger and fries missing from their food diary. Even more telling, when participants were offered a financial incentive for accuracy, they still couldn’t reliably track what they ate. So this isn’t about dishonesty; it’s about the inherent difficulty of calorie tracking.

Think about it: portion sizes are hard to estimate, labels can be misleading, restaurant meals hide oils and dressings, and a quick handful of snacks often goes uncounted. Even small mistakes add up quickly. That spoonful of peanut butter you logged? If it’s actually two, you’ve just underestimated by nearly over 100 calories. Repeat that a few times a day, and it’s easy to see how the numbers add up.

So what does this mean? Is tracking pointless then? No but you have to be really honest with yourself and be open to the fact that you’re probably not tracking perfectly- no one is. So if you’re not losing weight it doesn’t necessarily mean your body is broken or your metabolism is damaged. It likely means your intake is a little higher than you think, and that’s normal. You either need to double down on the tracking and check you’re being as accurate as possible or lower your calorie goal. Track as best you can, stay mindful of hidden calories, and adjust based on results over time.

Happy Tuesday 🤗
Xx

Nutrition and Calorie Tips

Quick, easy meal…

Dr Nancy P

Quick, easy meal… 🥪

In an ideal world I’m sure we’d all have the time to prep a perfectly calorie controlled and balanced meals every day. However in reality we often need to rely on convenience foods or grabbing a lunch or dinner on the go. Whilst it may not be ideal, contrary to belief this doesn’t always have to be ‘bad’ and it’s entirely possible to still have a balanced and calorie controlled lunch. It does however take a few extra seconds in store checking the calories.

Grabbing a pot noodle may seem like an easy, quick meal and it can’t be that bad calorie wise can it? It’s gotta be better than a sandwich and a packet of crisps? Wrong. A large pot noodle is a lot more calories than you may expect – 523 cals! Whereas a chicken salad sandwich and a packet of wotsits is only 478 calories. A small saving, but if you had assumed the pot noodle was a lot lower in calories you may have gone on to eat more than that and therefore upped your calories further. Also the sandwich and crisps option is also likely to keep you fuller as it has more fibre and protein and a greater number of micronutrients.

I’m not saying pot noodles are bad – if you like them then have them! Just be aware of the calories in them. If you are grabbing a quick meal on the go just take a moment to check the cals before you decide what you’re having. Remember, knowledge is power!

Enjoy!

🤗

Xx