Joanna Derry - Nutrition Coach

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Joanna Derry - Nutrition Coach AfN Certified Nutrition Coach 🌿
sustainable habits • evidence-based nutrition • real life
No extremes. No guilt.

Just nourishment.
🤍 Helping you feel good from the inside out.

Want to eat better? You don’t need to change everything at once. 🌱It’s easy to start the week with the best intentions.M...
11/10/2026

Want to eat better? You don’t need to change everything at once. 🌱

It’s easy to start the week with the best intentions.

More vegetables. Less snacking. Better meal planning. Cooking from scratch. Getting everything ‘right’.

But when you’re trying to change everything simultaneously, even the best intentions can become difficult to maintain.

Sustainable nutrition habits aren’t about overhauling your entire lifestyle overnight.

They’re about identifying changes that are meaningful, realistic and manageable within the life you actually lead.

Maybe that’s adding vegetables to your evening meal more often, planning a couple of lunches ahead or keeping convenient, nutritious options available for busy days.

Start with one change. Make it specific. Build it into something you already do.

And remember, consistency doesn’t mean perfection. There will be busy weeks, disrupted routines and days when things don’t go to plan.

What matters is having habits you can adapt and return to, rather than feeling you have to start all over again.

Build habits that fit your life. Not the other way around. 🤍

Behind every food choice is a real person. And a real life. 🤍It’s easy to tell someone what they should be eating.But fo...
10/10/2026

Behind every food choice is a real person. And a real life. 🤍

It’s easy to tell someone what they should be eating.

But food choices don’t happen in isolation.

They’re influenced by working hours, family responsibilities, finances, health, culture, preferences, stress and countless other things that don’t appear on a plate.

And that’s why nutrition advice isn’t always as simple as telling someone to meal prep, cook from scratch or just make healthier choices.

What works brilliantly for one person might be completely unrealistic for another.

As a nutrition coach, understanding the science of nutrition is important. But understanding the person I’m working with is just as important.

Their circumstances. Their priorities. Their challenges. And what they’re realistically able and willing to change.

Because the most nutritionally perfect plan in the world won’t be particularly useful if it doesn’t fit someone’s life.

Good nutrition coaching isn’t about asking people to rearrange their entire lives around food.

It’s about finding practical, sustainable ways to make nutrition work for them.

The person matters just as much as the plate. 🌱

09/10/2026

Same morning. Same beach. Less than half an hour apart. 🌅🌫️

A spectacular sunrise before getting in, and an equally spectacular fog bank waiting out at sea.

Sometimes you really do get lucky with the view. 😍

Another Dip A Day for - and that morning was an absolute beauty. 🌊

You don’t have to get all your vitamin D from a bottle. ☀️But that doesn’t mean you can always get enough from food eith...
08/10/2026

You don’t have to get all your vitamin D from a bottle. ☀️

But that doesn’t mean you can always get enough from food either.

Vitamin D is a little different from most nutrients because our main natural source is sunlight, rather than what we eat.

And while foods such as oily fish, egg yolks, UV-exposed mushrooms and fortified products can all contribute, there are relatively few foods naturally rich in vitamin D.

Here in the UK, that becomes particularly relevant during autumn and winter, when sunlight doesn’t provide enough UVB for our skin to reliably produce vitamin D.

That’s why NHS guidance recommends considering a daily 10 microgram (400 IU) supplement between October and early March, with some people advised to supplement all year round.

Food can contribute. Sunlight plays a role. And supplementation can help ensure you’re getting enough when those sources aren’t sufficient.

Because good nutrition isn’t always about choosing one approach over another.

Sometimes, it’s simply about understanding where each one fits. 🌱🤍

You don’t always need to replace what you’re eating to make it more nutritious.Sometimes, you can simply upgrade what’s ...
07/10/2026

You don’t always need to replace what you’re eating to make it more nutritious.

Sometimes, you can simply upgrade what’s already there. 🌱

Add some frozen vegetables.
Throw some beans into a sauce.
Add fruit to breakfast.
Put some salad in your sandwich.

Small additions can increase fibre, plant variety and overall nutritional value without turning every meal into another job on your to-do list.

Because eating well doesn’t have to mean cooking everything from scratch or creating the “perfect” meal every time.

Sometimes the most useful question is simply:

What could I add to this?

Small addition. Bigger nutritional return. 🤍

Sausage Rigatoni 🍝A comforting bowl of pasta with a rich tomato and sausage sauce - and quite a few vegetables hiding in...
06/10/2026

Sausage Rigatoni 🍝

A comforting bowl of pasta with a rich tomato and sausage sauce - and quite a few vegetables hiding in there too. 👀

Because the vegetables are cooked down and blended into the tomato sauce, this is a great one for fussy eaters - children or adults - who might be less enthusiastic about seeing a pile of vegetables on their plate.

Ingredients (serves 2):

4 sausages
160g dried rigatoni
½ large red onion
1 red pepper
1 carrot
1 celery stick
½ medium courgette
4 garlic cloves
400g tin chopped tomatoes
30g Parmesan
1 tsp smoked paprika
Olive oil
Salt & black pepper

Method:

1. Finely dice the onion, pepper, carrot, celery and courgette.
2. Heat a little olive oil in a large pan over a medium heat. Remove the sausage meat from the skins, add to the pan and break it up as it cooks. Once browned and slightly crispy, remove from the pan and set aside.
3. Add the prepared vegetables to the same pan and cook for around 5–7 minutes until softened. Add the garlic and smoked paprika, season with salt and black pepper, and cook for another minute.
4. Add the tinned tomatoes and simmer for 5–10 minutes. Blend until smooth, then return the sauce to the pan and stir the sausage back through.
5. Meanwhile, cook the rigatoni according to the packet instructions. Drain, reserving a splash of pasta water, then add to the sauce. Loosen with a little pasta water if needed and stir until everything is coated.
6. Divide between two bowls, grate over the Parmesan and enjoy.

And nutritionally?

You’ve got protein from the sausages and Parmesan, carbohydrate from the pasta, and a good amount of vegetables providing fibre and a greater variety of plant foods.

The carrot, pepper, onion, celery, courgette, garlic and tomatoes all disappear into that smooth sauce - so you’re getting seven different plant foods into a very ordinary-looking bowl of sausage pasta. 🌱

No need to make the vegetables the star of every meal. Sometimes hiding them in a really tasty sauce works perfectly well too.

You’ve finished your weights session. Now it’s time for 20 minutes on the incline treadmill or StairMaster while you’re ...
05/10/2026

You’ve finished your weights session. Now it’s time for 20 minutes on the incline treadmill or StairMaster while you’re in an optimal state to “burn more fat”… right? 🤔

There’s some physiology behind the idea, but using more fat as a fuel source during exercise isn’t the same thing as losing more body fat.

Your body doesn’t simply use up its glycogen during resistance training and then switch over to burning body fat. It’s constantly using a mixture of fuels, with the contribution from carbohydrate and fat changing depending on factors such as exercise intensity, duration, what you’ve eaten and glycogen availability.

That doesn’t mean cardio after weights is pointless. Far from it.

Incline walking, the StairMaster or any other cardio you enjoy can increase your activity and energy expenditure, improve cardiovascular fitness and support a fat-loss goal.

So if you enjoy finishing your session that way, keep doing it.

Just don’t feel you have to because you’ve been told there’s a special post-weights “fat-burning window”.

Fat oxidation and body fat loss are related - but they’re not the same thing. 🌿

One of the things I’ve learned from working with people taking GLP-1 medications is just how different the experience ca...
01/10/2026

One of the things I’ve learned from working with people taking GLP-1 medications is just how different the experience can be from person to person.

Some experience significant appetite suppression at relatively low doses. Others notice more as their dose increases. Some struggle with nausea, constipation, reflux or food aversions, while others experience very few side effects.

And the differences aren’t just physical.

For some people, having less hunger and less food noise creates space to build new habits around food, movement and everyday routines.

For others, eating less can become the entire strategy.

And that’s where nutrition still matters.

A smaller appetite doesn’t automatically mean a more nutritious diet. When the amount of food you’re eating falls, there can actually be less room to get enough protein, fibre, essential fats, vitamins and minerals.

The medication may change appetite, but your body still needs nourishing.

And the support someone needs will depend on their experience - whether that’s managing GI symptoms, finding ways to eat enough, improving food quality or building habits that can support their health beyond appetite suppression.

Same medication. Very different experiences.

Which is exactly why nutrition support shouldn’t be one-size-fits-all. 🌿

Sometimes you just need a bridge.Not everything you do to improve your nutrition has to be something you do forever.Some...
30/09/2026

Sometimes you just need a bridge.

Not everything you do to improve your nutrition has to be something you do forever.

Sometimes you need something that gets you from where you are now to where you want to be.

That might be tracking your food for a while. Planning your meals. Eating similar breakfasts each day. Keeping a handful of easy dinners on rotation. Buying pre-prepared ingredients. Following a little more structure than you eventually want to need.

The bridge isn’t the destination.

Tracking might teach you what enough protein or fibre actually looks like.

Planning might help you work out which meals genuinely fit into your week.

Repeating a few meals might give you reliable options for the days when you don’t have the time or headspace to think about food.

A period of more structure might help you understand what works for you well enough that, eventually, you need less of it.

And you don’t have to love the bridge.

Sometimes we reject something that could be useful because we immediately think, “I don’t want to have to do that forever.”

You might not have to.

It might simply be a tool for this particular part of the journey.

Some bridges are short. Others take a little longer to cross. And sometimes life happens and you stop somewhere in the middle.

That doesn’t mean you’ve gone backwards.

There’s no prize for getting across as quickly as possible, and there’s no single right way to do it.

The aim isn’t to spend your life meticulously planning, tracking and thinking about everything you eat.

It’s to learn enough along the way that more of those decisions eventually become easier, more familiar and require less thought.

Because structure can be useful without becoming restriction.

And something can support you now without needing to become a rule you follow forever.

You don’t have to cross the whole bridge today.

Just take the next useful step. 🤍

You can know exactly what you should be eating and still struggle to put it into practice.Because knowing what to do and...
29/09/2026

You can know exactly what you should be eating and still struggle to put it into practice.

Because knowing what to do and actually being able to do it are two very different things.

You’re juggling work, family, appointments, responsibilities and everything else life throws at you. And sometimes, by the time you get around to thinking about what to eat, you’re already exhausted.

Knowing how to prepare a balanced meal doesn’t magically create more hours in your day.

And when things don’t go to plan, it’s easy to assume you need more discipline, more motivation or another fresh start on Monday.

But perhaps the problem isn’t your knowledge. Perhaps it’s that the approach you’re trying to follow doesn’t fit your life.

This is where nutrition coaching goes beyond simply telling you what to eat.

It’s about understanding what’s getting in the way, finding realistic solutions and building habits that work around your circumstances, rather than expecting your circumstances to change.

Because better nutrition isn’t just about knowing what to do. It’s about finding a way to actually do it, consistently and sustainably. 🌿

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