Clinical library · registered dietitians

Nutrition guides and diets written by dietitians

Everything we explain in clinic, to read at home: what to eat, what to set aside and when to see a doctor. Each guide opens with a short answer and lists its sources.

583 guides
8 areas
42 weekly menus

Guides do not replace a consultation: if you have a medical condition or take medication, your case is looked at with your doctor and with us.

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The guides people ask us for most

Lose or gain weight

Without going hungry, at your own pace.

See all 107 guides →See the area →

Diet to lose 5 kilos: weekly menu and how long it takes

9 healthy dinners for weight loss

9 healthy breakfasts for weight loss

Diet to lose 10 kilos: how long it takes and weekly menu

See all 107 guides in this area

How to lose 20 kilos: how long it takes and where to start

Diet to lose 15 kilos: weekly menu and how long it takes

7 low-calorie dinners: your week and shopping sorted

How to prepare a menu to lose weight: 7 days and shopping list

Vegetarian diet for weight loss: what to eat and watch

How to start a weight-loss diet: 10 key steps

Why am I not losing weight? Common mistakes and how to fix them

Quince: properties, sugar in quince paste and how to use it

Intermittent fasting: what the evidence says, who it may suit and who it may not

Weekly menu: how to plan healthy lunches and dinners

Healthy monthly winter menu: four weeks and a shopping list

How to reduce calories without going hungry: what to eat and how

Fad diets: how to spot them and their risks

The plate method: how to build a balanced plate without weighing food

Abdominal and visceral fat: why its location matters

Healthy, balanced breakfasts: the method and a full week

Weight-loss diet: how to lose fat and keep it off

Flavoured water and juice drinks: how much sugar do they contain, and when do they make sense?

Body composition: what it is, how it is measured and what it can tell you

Healthy shopping list: what to put in your trolley, aisle by aisle

Healthy Christmas menu: 4 celebrations and a shopping list

Healthy weight gain diet: what to eat and how to do it

The Sirtfood diet: what it promises and what the evidence says

Low-calorie weekly menu: 7 days and a shopping list

Healthy snacks to take with you: what to check on the label and homemade alternatives

Healthy cookbooks: how to choose a good recipe book

Obesity: what diet can do and what it cannot

I exercise but I am not losing weight: why it happens and what to change

Breakfast cereals: which to choose and how to read the label

After the festive season: how to get back on track without detox diets

Alcohol and GLP-1: why it may affect you differently and how to reduce the risks

Back to routine after the summer: how to organise meals

Bariatric surgery: diet before and after

Batch cooking: how to organise your weekly food containers

Buying Ozempic or Mounjaro without a prescription: risks and what the law says

CagriSema: what we know and when it might reach Spain

Carnival and Lent: seasonal dishes and how to fit them in

Constipation with Ozempic, Mounjaro or Wegovy: what can help through diet

Detox diets and food combining: what is behind them

Dukan diet: what it proposes and what the evidence says

Eating healthily out in Gràcia: what to order and where to go

Eating in summer: what changes with the heat and what does not

Eating on shift work: how to organise your meals

Eating well on holiday without dieting: menus, picnics, and restaurants

Egg diet: what the evidence says

Exercise and GLP-1: training to help preserve muscle mass

Foods for weight loss: 9 filling choices that help you eat less

Foods highest in carbohydrates: which ones and how much

GLP-1 and eating disorders: risks and screening

GLP-1 medicines, contraception, pregnancy and menopause: what you need to know

GLP-1 medicines: what they are and which are available in Spain

GLP-1 tablets: what options are available in Spain today

Healthy weight loss: what works and what does not

How to eat at Christmas without diets or guilt: festive meals, snacks and drinks

How to get a crispy finish in the oven and reduce calories: techniques and tips

How to stop Ozempic, Wegovy or Mounjaro without regaining weight

Ketogenic diet: what it is, what to eat and who it may suit

Liraglutide: what it is and which brands are available in Spain

Lose weight without dieting: habits that last

Maintaining weight after weight loss: avoiding the rebound effect

Mounjaro: uses, doses, cost and what to eat

Nausea with Ozempic, Mounjaro or Wegovy: how food can help

Orforglipron: what we know and what you can do while you wait

Ozempic (semaglutide): what it is for, side effects and what to eat

Ozempic and Mounjaro reviews: what studies show and what we see in consultations

Ozempic, Mounjaro and Wegovy prices: how much they cost and what is funded

Ozempic, Wegovy and Mounjaro: how are they different?

Paleo diet: what it includes, what it promises and what the evidence says

Pineapple diet and other single-food diets

Protein and muscle with Ozempic or Mounjaro: how to look after muscle mass

Regaining weight after illness or stress

Retatrutide: what we know and what you can do while you wait

Rybelsus (oral semaglutide): what it is, how to take it and what to eat

Saxenda (liraglutide): how to use it, side effects and what to eat

Semaglutide generics: when will they arrive and what will change?

Semaglutide: what it is and which brands are available in Spain

Side effects of Ozempic, Wegovy and Mounjaro: general guide

Slow metabolism: myth, reality and what can be changed

The hand method: how to estimate portions without scales

Tiredness and hair loss with Ozempic or Mounjaro: why it happens and what may help

Tirzepatide: what it is and which brand it is sold under in Spain

Traditional cuisine of Terrassa and Vallès: healthy local dishes

Trulicity (dulaglutide): what it is for, dosage and what to eat

Underweight, healthy weight, overweight and obesity: what they mean and what they do not

Underweight: causes and when to consult

Wegovy (semaglutide): dose, side effects and what to eat

Weight regain after Ozempic and Wegovy: how to prevent it

Why is it so hard to lose weight? Genes, environment and what you can influence

‘Ozempic face’: why it happens and what nutrition can do

“Natural Ozempic”: why no food or supplement does the same

Autumn weekly menu: 7 days of seasonal food and a shopping list

Complete salads: how to turn a salad into a main meal

Healthy Christmas recipes: starters, mains and desserts for the festive season

Healthy homemade ice cream and fresh drinks with no added sugar

Healthy weekly menu that is easy to prepare, with a shopping list

Healthy weekly weight-gain menu: 7 days with a shopping list

Homemade cold soups: gazpacho, salmorejo and more for hot weather

Low-calorie packed lunches: 6 filling meals to take to work

Summer weekly meal plan: 7 days of fresh, quick dishes and the shopping list

Weekly batch cooking menu: cook on Sunday for 5 days

Weekly meal plan for weight maintenance: 7 days and shopping list

What to eat while taking Ozempic, Mounjaro or Wegovy: a weekly meal plan

Winter recipes: healthy soups, broths and stews

Digestive problems

Eat without fearing how it will sit with you.

See all 19 guides →See the area →

LTP allergy: what you can and cannot eat

Gluten makes me feel unwell, but I’m not coeliac: non-coeliac gluten sensitivity

Diet for SIBO: what to eat during treatment and afterwards

Gluten-free diet: coeliac disease, gluten sensitivity and what to eat

See all 19 guides in this area

Egg allergy: what to avoid, where it can be hidden and how to replace it

Lactose intolerance: which foods contain it and how much you can tolerate

Fructose intolerance: which foods contain it and how much you can tolerate

Tree nut allergy: what to avoid, what you can eat and how to read labels

Food allergies and intolerances: what they are and how they differ

Weekly gluten-free menu: seven days, breakfast and shopping list

Sorbitol: what it is, which foods contain it, and why it can cause symptoms

Fructose-free weekly menu: seven days and a shopping list

Coeliac disease: symptoms, diagnosis and what to do after diagnosis

Egg-free and tree-nut-free weekly menu

Food intolerance tests: what value do they have

Gluten-free bread: how to choose it and what to check on the label

Histamine intolerance and DAO deficiency: what to eat

SIBO with constipation or diarrhoea: what changes when eating

SIBO: symptoms, diagnosis and what to eat in the meantime

Women’s health

The right way of eating for every stage.

See all 35 guides →See the area →

Folic acid: benefits, food sources and when to take it

Pregnancy diet: what to eat and which foods to avoid

Nutrition during menopause: what to eat and what to avoid

Nutrition in the first trimester of pregnancy: what to eat

See all 35 guides in this area

Alcohol and breastfeeding: what happens to milk and what to do

Anaemia in pregnancy: foods with iron and how to absorb it better

Bone health in menopause: calcium, vitamin D and protein

Breastfeeding supplements: iodine, vitamin D, DHA and B12

Cheese in pregnancy: which you can eat and which to avoid

Cholesterol in menopause: why it rises and what to eat

Coffee, tea and caffeine while breastfeeding: how much is safe

Dairy during perimenopause: how much, which kinds and what to do if you do not consume it

Do any foods increase breast milk? Myths and what does help

Fibroids and food: what the evidence says

Fish and mercury while breastfeeding: which to eat and which to limit

Gestational diabetes: what to eat, how to spread carbohydrates and what to expect after birth

Ham and cold cuts in pregnancy: how to eat them safely

Heartburn in pregnancy: what to eat and what helps relieve it

How much weight to gain in pregnancy based on your starting weight

Listeria in pregnancy: which foods carry a risk and how to avoid it

Magnesium in perimenopause: benefits, types and when it may be needed

Menopause and insomnia: what to eat for dinner and helpful habits

Menopause supplements: what the evidence says

Menopause weight gain: why it happens and what to do

Perimenopause: what changes and how to adapt your diet

Phytoestrogens: soya, flaxseed and menopause

Postnatal diet: restoring energy and weight without rushing

Postpartum and breastfeeding: nutrition, energy and weight loss

Pregnancy cravings: why they happen and how to manage them

Pregnancy nausea: what to eat

Recurrent cystitis: what diet can and cannot help with

Sushi and raw fish in pregnancy: what to do

Weekly meal plan for pregnancy by trimester: 7 days and shopping list

What not to eat during pregnancy (and what you can eat)

Healthy weekly menopause menu: 7 days and a shopping list

Conditions and endocrinology

Cholesterol, blood sugar, inflammation or cancer treatment.

See all 6 guides →See the area →

Endocrine disruptors in food: what the evidence says

Weekly menu for people with cancer, with adaptations for symptoms

Citrus fruits and cancer: what the evidence says and does not say

Eating during cancer treatment: managing side effects

See all 6 guides in this area

Nutrition for people with cancer: what to eat during treatment

Red and processed meat: how much to eat and why it is recommended to cut down

Children and teens

So that mealtimes at home are calm again.

See all 46 guides →See the area →

Healthy weekly meal plan for the whole family: 7 days and a shopping list

School meals: what the menu should include and what to serve for dinner at home

Baby-led weaning: how to start and serve safe foods

School-age nutrition: what to eat from 6 to 12

See all 46 guides in this area

Child nutrition: stages and habits for healthy eating

Acne and diet in adolescence: what the evidence says

Adolescent nutrition: habits that support growth

Baby Purees by Age: Ideas and Safe Textures

Coeliac disease in children: diagnosis and daily life without gluten

Complementary feeding from 6 to 12–18 months: what to offer and when

Constipation in babies and children: diet and habits

Cough and colds in children: what to feed them and what is not needed

Diets and teenagers: why not and what to do

Does nutrition affect height? What it does and does not do

Eating during exams: what helps you concentrate and rest

Egg, fish and gluten in your baby’s diet: when and how to introduce them

Energy drinks in adolescents: risks and alternatives

Feeding from 18 months to 3 years: what to eat and portion sizes

Gastroenteritis in children: what to give them to eat and drink

Growing-up milk: is it needed after one year?

High cholesterol in children: what to change at home

Iron and anaemia in babies and children

Kefir for children: Is it safe, and when can you offer it?

Lunch box and break snacks for school: weekly ideas

My child won’t eat: how to help and when to see a doctor

My child won’t eat vegetables: ideas to offer them without arguments

My teenager skips breakfast: what to do

Nutrition for children with ADHD: what helps and what does not

Periods, iron and tiredness in teenage girls

Preventing allergies when introducing foods: the evidence

Social media, body image and food in adolescence: how to offer support

Sports nutrition in adolescents: what to eat before and after training

Sugar in childhood: how much, where it hides and how to reduce it

Supporting your child’s health as a family

The child who only eats four things: food neophobia and selective eating

Type 1 diabetes in children: food at home and school

Vegetarian and vegan complementary feeding: how to do it safely

Vegetarian eating in children and adolescents: what to review

What can a 9-month-old baby eat: an example day

When to give a baby water and how much they need

When your child’s weight is a concern: how to offer support without diets

Healthy Halloween: treats and recipes to make with children

Healthy breakfasts for children: 7 ideas for the week

Healthy school snacks for children: 7-day menu and shopping list

Weekly meal plan for children (ages 3–12): 7 days and a shopping list

Weekly meal plan for cooking with kids: 7 days and easy autumn recipes

Vegetarian and vegan

Eat well without animal products, with every nutrient you need.

See all 36 guides →See the area →

Plant-based drinks: which to choose and what to look for on the label

Weekly vegan menu: 7 days of meals with a shopping list

Legumes: benefits, serving sizes and how to digest them more easily

Vegetarian and vegan diets: how to plan them well

See all 36 guides in this area

Breastfeeding and vegan diet: what to check

Calcium on a vegan diet: how to meet your needs without dairy

Chickpea and lentil recipes: 10 complete meals

Common mistakes on a vegetarian diet: myths and practical tips

Easy vegan meals for the week: 10 complete dishes

Edamame: properties, how to cook it and how much to eat

Flexitarian diet: how to start and what to watch

How to start a vegetarian diet without complicating your meals

Hummus and tahini: what they provide and how to use them

Iron in a vegetarian diet: sources and how to absorb it

Is soya harmful? Hormones, thyroid and breast cancer according to the evidence

Nutritional yeast: what it provides and how to use it

Omega-3 in a vegan diet: foods, labels and when to seek advice

Pescatarian diet: what it is and how to plan it

Plant protein powder and pea protein: when they make sense

Raw vegan diet: what risks it has and what the evidence says

Seaweed (nori, wakame, kombu): how to use it and iodine precautions

Seitan: what it is and how to use it

Soya drink: properties, how to choose it and who it suits

Tofu, tempeh and seitan: differences and how to use them in your meals

Tofu: properties, types and how to cook it well

Vegan breakfasts: 10 quick ideas with protein and calcium

Vegan diet for athletes: protein, creatine and recovery

Vegan substitutes (cheese, meat, egg): which ones are worth it

Vegetarian diet for weight loss: plan and 7-day menu

Vegetarian diet in pregnancy: what to plan before and during

Vegetarian dinners: 7 complete and easy ideas for the week

Vegetarian shopping list: basics for cooking during the week

Vitamin B12 in vegetarians and vegans: what to review with your dietitian

Vitamin D and iodine in a vegan diet: what to review

Weekly meal plan for vegetarian pregnancy

Balanced weekly ovo-lacto vegetarian menu

Psicología

Psicología y nutrición juntas cuando la comida y las emociones se mezclan.

See all 40 guides →See the area →

Eating disorders: what they are, signs and where to seek help

Food anxiety and emotional hunger: how to manage it

ARFID (avoidant/restrictive food intake disorder): what it is and when to seek help

Anorexia nervosa: what it is, signs and how it is treated

See all 40 guides in this area

Antidepressants and weight

Anxiety and loss of appetite

Anxiety and stomach: gut-brain axis

Binge-eating disorder: what it is, signs and how it is treated

Body dysmorphia: signs and when to seek help

Body image: what it is, how it develops and how to work on it

Body positivity and body neutrality: what they offer and their limits

Bulimia nervosa: what it is, signs and how it is treated

Caffeine and anxiety: how much is too much

Does sugar addiction exist? What science says

Eating because of anxiety at night: why it happens and how to address it

Eating slowly: how to do it and what we know about fullness

Fatphobia: what it is, how it affects health and what we can change

Fear of food contamination: when to seek help

Fear of gaining weight: when it is a concern and when it is a problem

Food and anxiety: what may help and what may not

Food and depression: what the evidence says

Food and mental health: diet and mood

Food checking and lists: when to seek help

How to help a family member with an eating disorder

How to improve your relationship with food: guilt and fear

Intuitive eating: what it is and what its limits are

Mindful eating: what it is and how to get started

Muscle dysmorphia: when the gym and mirror become a problem

Nutrition and psychology: when working on both together helps you

OCD and eating: how combined treatment works

OCD and eating: rituals and rules

Orthorexia: when healthy eating becomes an obsession

Pica: what this disorder is and when to seek help

Restrictive diets and weight regain: why they fail

Serotonin and food: what is myth and what is science

Stress, cortisol and weight: how they are linked

Sweet cravings: why they appear and how to manage them

Tryptophan: which foods contain it and what it does

What to do after a binge: steps that help and those that do not

Why losing weight can be difficult: motivation and self-sabotage with diets

Eating well every day

Foods, shopping and weekly menus.

See all 55 guides →

Mediterranean diet: what it is, what to eat and how to follow it every day

Vitamin D: what it does and how to get it

Dates: benefits, sugar content and how to eat them

Types of cheese: which are healthier and how to choose

See all 55 guides in this area

Healthy fats: which ones, where to find them and how much to eat

Tomato: benefits, lycopene and how to make the most of it

Oats: benefits, how much to eat and ways to include them

Walnuts: benefits, how many to eat a day and how to enjoy them

High-vitamin A foods: which foods contain it and how much you need

Spirulina: what it is, what it provides and what the evidence says

Sparkling water: is it as healthy as tap water?

Whole grains: what they are, what they provide and how to identify them when shopping

9 breakfasts and dinners if you have diabetes, high cholesterol or high blood pressure

Anti-inflammatory recipes: 10 dishes

Avocado: benefits, how much to eat and how to choose one

Balanced diet: what it is and how to put it together

Batch cooking: a weekly planning guide

Blueberries: properties, how much to eat and how to choose them

Bread: wholemeal, sourdough and how to choose

Broccoli: benefits, how to cook it and portion size

Butter, ghee and margarine: which fat to choose

Calcium-rich foods: what they are, with and without dairy

Castañada: chestnuts, sweet potato and panellets without guilt

Chia seeds: properties, how much to have and how to eat them

Coconut oil: what it is, what the evidence says, and when to use it

Cottage cheese and requesón: differences and uses

Dark chocolate: what it really offers, how much to eat and how to choose it

Flaxseed: uses and limits

Food labelling: how to read it in 30 seconds at the supermarket

Ginger: properties, uses, and precautions

Greek yoghurt: protein, labels and how to choose it

Healthy Lunches and Snacks to Take to Work

Healthy afternoon snacks: 20 ideas by goal

Healthy cooking techniques: steaming, oven cooking, pressure cooking and beyond the griddle

Healthy desserts: easy ideas with less sugar

High-fibre foods: which ones, how much they provide and their benefits

High-potassium foods: which foods contain it and how much you need

Kefir: what it is, its real benefits and how to have it

Lemon water: what it can and cannot do for your health

Magnesium: what it does, foods that provide it and when levels may be low

Mango: properties, portion size and how to choose it

Oily fish: which to choose and what about mercury

Olive oil: types, benefits and how to use it in cooking

Polyphenols: what they are, which foods contain them and what the evidence says

Pomegranate: benefits, how to open it and ways to eat it

Quick and healthy dinners: 15 ideas in 15 minutes

Quinoa: properties, how to cook it and what to use instead

Stevia: what it is, whether it is safe and how to use it

Strawberries: properties, season and how to wash them

Sustainable eating: how to eat well with less impact, without overcomplicating things

Sweeteners and alternative sugars: erythritol, xylitol, panela and agave

Tea: types, benefits and caffeine content

Turmeric: what the evidence says

Ultra-processed foods: what they are and how to recognise them

Vitamin and mineral supplements: when are they needed?

Would you rather we looked at it with you?

A guide points the way; a 45-minute first visit tailors everything to your case, your blood tests and your schedule. In person in Barcelona, Sant Cugat, Sabadell, Terrassa and Mataró, or online.

Book your first visit

The weekly menus, all in one place

Seven days planned out, with the shopping list and the swaps. Each menu has its own PDF to take to the shops.

See the weekly menus