Nutritional advises by Nicola Anteljević: “The key message is variety and portion control”.

#mnetoday: Why did you choose to be a professional nutritionist and how did you achieve the stage were you are now?

@Nicola: Health Promotion has been a personal interest of mine for many years, from a very young age, I enjoyed reading books on nutrition, and diet related diseases due to my long-standing interest in nutrition and its importance in our efforts to keep healthy, both physically and mentally. This interest became stronger over the years, but it was only after a few years of working as a Personal Assistant and then as an Estate Agent that I realised that my natural ability lay in health and fitness. I accordingly decided to study Exercise Science, and it was during this period that my first love centered around nutrition more than anything else. With the encouragement of the Principal of the Health and Fitness Professionals Association I applied to study a Bachelor of Health Sciences Degree at Deakin University in Melbourne. After three years of study majoring in Nutrition, Exercise Science, and Food Science I qualified with distinction at Deakin University, and subsequently specialised in Nutrition & Dietietics at Monash University, also in Melbourne, to become an Accredited Practicing Dietitian and Accredited Nutritionist.

#mnetoday: How does the nutrition program looks like? What is your approach and what is the starting point?

@Nicola: Each client goals and eating plan is different and is tailored to their specific physical condition, health, and life stage. There is no “one-size-fits-all” diet. I can give you an example of Initial Nutrition Assessment, which I do with the patients before developing individual nutritional program:

  • 60-minute assessment and nutrition counseling session
  • Evaluation of 3-day food record
  • Dietary analysis
  • Evaluation of your exercise habits, lifestyle factors, and your nutrition, health, and weight-management goals
  • Body composition analysis to track your progress
  • Individualised Nutrition Plan

After making a full nutrition/health assessment of your nutritional needs (individual and personal), we will set realistic short-term and long-term goals. I design a personalised meal plan to fit your lifestyle and offer ongoing encouragement and support.

As an Accredited Practicing Dietitian, I make use of the most up-to-date public health and scientific research in respect of food, health, and diseases, and which I translate into practical guidance to enable my clients to make the appropriate lifestyle and food choices.

I actively promote the necessity of having a positive body image; the link between food  and mental health; encourage my clients to avoid misguided dieting fads and media hype, and to start enjoying tasty wholesome and health – promoting foods appropriate to their specific needs. I believe that healthy eating is not about dieting or depriving yourself of your favourite foods: it is about eating everything in moderation by practicing mindful eating.

#mnetoday Can any ingredients for the healthy food be found in Montenegro? 

@Nicola: Yes, there are many local markets in Montenegro with an abundant supply of healthy fresh foods, fruits and vegetables, including many health food stores such as Bonella that stock just about any food ingredient you can think off

#mnetoday: What’s the one best piece of nutritional advice you can give? What are the absolute healthiest foods that you recommend eating daily?

@Nicola: It would be to eat real whole foods with minimal processing, as they are loaded with nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories and healthful fats, and can easily keep you alive and thriving into your 10th decade. For example lots of fresh fruits and vegetables that are loaded with vitamins and minerals, healthy fats such as oily fish, nuts, avocado, seeds, olive oil, and flaxseed oil. Foods high in protein such as lean meats, poultry, fish, and eggs, foods high in calcium such as yoghurt and fresh milk and foods high in fiber such as wholegrain breads and cereals.

#mnetoday: What’s the one food you would tell your clients to stop eating?

@Nicola: There is no particular food I would tell clients to stop eating, as I believe when you place restrictions on foods, clients are more inclined to crave these foods. However, I would recommend that they should limit saturated fat intake by choosing lean meats, poultry, and fish.

Limit convenience foods, such as certain brands of pre-packed baked goods. Reduce their intake of foods that are highly processed, foods that are high in trans fats such a fried chips, chicken nuggets, burgers, and convenience fast foods. Reduce intake of foods high I sodium and sugar.

A healthy diet will differ from one person to another as their nutrient needs are different. An athlete might be eating twice as much as what you usually have and still be healthy, with a healthy weight. If you want to eat healthy, choose whole foods. And yes, you can eat everything, everything as long as it is in moderation. The key message is variety and portion control, while always trying to choose the most natural food option possible.

#mnetoday: How much does diet really play into healthy hair, clear skin, and strong nails?

@Nicola: The best diet for out skin, hair and nails is an anti-inflammatory diet with lots of fruit and vegetables that are rich in vitamins like vitamin A, C, E and the minerals selenium and zinc. It’s important to eat oily fish, avocados, nuts, and seeds that hydrate us from inside out.

Because our skin, hair and nails are mostly made up of protein its important to boost our protein intake by including at least one serving of lean meat, chicken, seafood, legumes or eggs and two serves daily of low-fat dairy products. Hair nails and skin can also suffer if you’re lacking in iron.

For healthy glowing skin we also need a balance of essential omega-3 and omega-6 fats found for example in oily fish, olive oil, flaxseed oil, walnuts, brazil nuts, almonds, and oats

Wholegrain also boost our intake of essential fats, B vitamins, antioxidants, and vitamin E.

Vitamin C is essential for our skin to make collagen. As skin ages it looses collagen so we need to eat lots and lots of antioxidant-rich fruits and vegetables such as kiwifruit, oranges, lemons, and grapefruits.

 #mnetoday: Three big meals or several small meals a day? 

@Nicola: It depends on the client’s nutritional needs i.e. their activity level, lifestyle, physical condition, health and life stage. The key message is variety and portion control, while always trying to choose the most natural food option possible.

#mnetoday: Everyone wants to live longer and look younger, what is you life extension recommendation?

@Nicola: It would be to eat real whole foods with minimal processing, as they are loaded with nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories and healthful fats, and can easily keep you alive and thriving into your 10th decade.

I offer nutritional consultations and tailored dietary advice and guidance to individuals as well as to groups aimed at promoting general health and, at tackling an extensive field of specific medical nutritional conditions, including weight management; obesity; diabetes; cardiovascular disease; gastrointestinal nutrition (including food allergies, intolerances and fructose malabsorption; irritable bowel conditions (IBS); and coeliac disease). I also offer sports nutrition counseling for recreational (gym) and elite athletes.

Professional advice, tailored to your specific physical condition and health, and aimed at providing lasting effects, is now readily available to you at the Porto Montenegro Yacht Club, Tivat from a qualified and trained dietitian .

To make an enquiry or a booking please call SC Reception +382 (0) 32 660 744 or email