Menopause Dietitian UK | Online Nutrition Support

You’ve noticed your body changing. The weight that used to shift easily no longer does. Your sleep is disrupted, your energy is unpredictable, and you feel like you don’t quite recognise yourself. You’ve been told it’s “just hormones” — and perhaps been given little else in the way of support.

I’m Maria Kolotourou, a UK Registered Dietitian (BSc Hons, MSc, RD) with over 20 years of clinical experience and special interest in women’s hormonal health — and I am in perimenopause myself. I understand these changes from both a clinical and personal perspective, and I work with women who want evidence-based, sustainable nutrition support that fits their real life.

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Is This Right for You?

This programme is designed for women who:

• Are experiencing symptoms such as weight gain, poor sleep, brain fog, hot flushes, mood changes, or fatigue
• Feel confused by conflicting nutrition advice about what to eat during this transition
• Have tried diets that didn’t work or made them feel worse
• Want to manage symptoms through nutrition, alongside any medical treatment they are receiving
• Are concerned about long-term health — bone density, cardiovascular health, metabolic health
• Are ready to make sustainable, gradual changes rather than following a rigid plan

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How Nutrition Helps During Perimenopause and Menopause

The hormonal changes of this transition affect far more than your cycle — they influence your metabolism, sleep, mood, bone health, and relationship with food. Nutrition is one of the most evidence-based tools available for managing this transition well.

Weight and Body Composition

Hormonal changes alter how and where the body stores fat, particularly around the abdomen. A targeted nutrition approach that works with your changing metabolism can support healthy weight management without restriction or deprivation.

Sleep, Energy, and Brain Fog

Blood sugar stability, meal timing, and specific nutrients have a direct influence on energy levels, sleep quality, and mental clarity during perimenopause.

Bone and Cardiovascular Health

As oestrogen declines, nutritional support for bone density and heart health becomes increasingly important. The Mediterranean diet has strong evidence for supporting both during and after this transition.

Mood and Emotional Wellbeing

What you eat — and how regularly — has a meaningful impact on mood stability and emotional resilience during perimenopause and menopause.

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My Approach

I work within a non-diet framework using Mediterranean diet principles — one of the most well-researched dietary patterns for menopause management. Rich in phytoestrogens, anti-inflammatory foods, healthy fats, and fibre, it supports your body through this transition without cutting out food groups or counting calories.

My recommendations are grounded in current research and clinical guidelines, and I bring over 20 years of clinical experience to every appointment.

I also understand the specific experience of maintaining a Mediterranean food culture while living in the UK, because I live it myself.

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What to Expect

Working with me is not about being put on a diet. It is about understanding what is happening in your body and building a way of eating that supports your hormones, your health, and your life through this transition and beyond.

Our work together includes:

• A thorough review of your symptoms, health history, and current diet
• Personalised, evidence-based nutrition recommendations
• Practical strategies that fit your lifestyle — including your cultural food preferences
• Ongoing support and review as your symptoms and goals evolve

All appointments are online via Zoom.

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Who I Work With

I work primarily with women who:

• Are in perimenopause or menopause
• Feel overwhelmed by conflicting advice about what to eat
• Have tried diets that didn’t last or made symptoms worse
• Want to understand what is happening in their body and manage it sustainably
• Are also navigating related concerns such as PCOS or weight management

I have a particular focus on working with Greek women living in the UK, offering appointments in both English and Greek.

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Ready to Get Started?

If you’re ready to work with a specialist menopause dietitian in the UK, I’d love to hear from you.

Book a free 15-minute discovery call to find out whether we’re a good fit and how I can support you.

👉 Free discovery call

Or explore my full Perimenopause and Menopause Nutrition Programme for full details on how we work together.

You might also be interested in:

• PCOS Nutrition Support — for women managing PCOS alongside perimenopause
• Fertility & Pregnancy Nutrition — for women trying to conceive

Disclaimer: This page is for informational purposes only and does not constitute medical advice. Always consult your GP or specialist for diagnosis and medical management of perimenopause and menopause symptoms. Dietetic support is complementary to, not a replacement for, medical care.