Diet advice for over 40s in Sydney's CBD.
Is there a right diet for Down Syndrome?
This is a great question.
But there is no simple answer.
I did a talk for Down Syndrome NSW on this exact topic which can be accessed here.
If you want my top tips then:
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avoid added sugar (essentially anything that tastes sweet, unless it looks like a piece of fruit that was plucked off a tree) - see my sugar talk here,
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consciously include a wide variety of colourful and vegetables - and to a lesser extent fruits - to make sure you are getting lots of antioxidants,
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consciously ensure you are getting B vitamins in your diet which, in general, means animal foods (with many caveats in how you do this),
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ensure seafood is part of your diet or, if not, talk to someone about which specific - and very important nutrients for people with DS - might be missing.
A right diet for DS?
I recorded an online Nutrition Talk with Institute for Optimum Nutrition in London (here) on “is there a right diet for Down Syndrome”. This is largely a repeat of the messages I gave in Brisbane at the World Down Syndrome Congress (WDSC). Please share this to friends who were not at the conference if you think they would benefit.
After thsi talk I was interviewed by newsweek.com for my insight on diet for Down Syndrome. You can read the article here.
6-week online Program for People with Down Syndrome
This program is designed to educate people with Down Syndrome, of all ages, on what and how to eat more healthily. The program gives practical and easy to implement diet and lifestyle advice.
The program is ideal for people with Down Syndrome who struggle with weight, portion control, or who love junk food and 'white carbs'. It is for young adults with Down Syndrome who have recently moved to their own home or who are preparing to move out.
Program details:
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6-weeks start to finish
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4 x online sessions of 60 minutes each, held fortnightly
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Online via Zoom (session recorded/shared)
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Highly visual, with repeated messages
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Homework between sessions using easy-read recipes
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Personalised tools to engage and motivate participants
Each program is limited to 10 places.
Next program runs the 6 weeks from 13 October to 24 November 2026. The online attendance sessions for this program will be at 7pm (Sydney time) on Tuesdays 13 and 27 October, 10 and 24 November 2026.
All sessions are recorded and shared.
If these dates don't suit, please email Nicky and register interest for the next program at info@nickyclarknutrition.com.
Parent feedback
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"Well structured, easy to follow, and packed with clear, practical resources."
— Helen & Tony H, Parents -
"Very worthwhile and opened up new ideas about healthy foods."
— Trish G, Parent -
"Simple, easy-to-remember information supported by helpful visuals."
— Ingrid R, Parent -
"A really helpful visual course for understanding what a healthy plate looks like."
— Jan K, Parent
Ellagic Acid Crumble
Ideal for people with Down Syndrome
A new family favourite in our house, this delicious and easy to make ellagic acid crumble is versatile and tasty.
Ellagic acid is a polyphenol found in fruits and vegetables, especially berries like raspberries, strawberries, and pomegranates. It's known for its antioxidant and anti-inflammatory properties. It may have particular benefit for people with Down Syndrome as research (in a Petrie dish) suggests it may impact the ‘JAK pathway’ which appears to be closely involved in immune responses and inflammation in Down Syndrome.
Digestive Health
with DS NSW
Thanks to everyone who joined my talk on Digestive Health with DS NSW on 25 February 2025.
Click here for the high-fibre recipes that I mentioned. These are great for gut health.
Please don't hesitate to get in touch with any questions at info@nickyclarknutrition.com.
Is there a case for leading the diet with protein in Down Syndrome?
There was a study published in March 2026 which examined the role of diet, nutrition, and physical activity as risk factors for becoming overweight or obese in individuals with Down Syndrome (DS).
They found some interesting associations with regard to higher protein intake...
Please don't rush out and buy a tub of protein powder from the supermarket. This is mostly NOT a great idea. There are better ways to approach a protein-led diet.
World Down Syndrome Congress 2024
Please click here for a copy of the slides I presented at the World Down Syndrome Congress 2024 on "Is there a 'right diet' for Down Syndrome: what the research says?"
Click here for my blog which gives a brief summary of the information presented.
Click here for an online recording which largely repeats the messages given in Brisbane - although probably not quite as succinct as taking to a camera for 30 minutes was surprisingly difficult!
Diet Education Series
for Parents & Carers of people with DS
This has now finished. Please email Nicky to register interest in a future series.
Main concepts covered:
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What the research tells us so far
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Zinc: a nutrient of particular interest
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Gut health, the microbiome, and managing constipation
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Oxidative stress and antioxidants
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Gut health, the microbiome, and managing constipation
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Immune system support
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Carbohydrates: understanding the basics
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Calorie needs and weight gain in Down Syndrome
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Supporting thyroid health
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Reducing inflammation through dietary fats
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Testing in Down Syndrome - best tests and why
Want to learn more?
1. Watch my 90 minute presentation on YouTube here: is there is a right diet for DS?
2. Download my quick and easy antioxidant boosting recipes which are packed with colourful vegetables and are ideal for people with Down Syndrome. Use the form below.
3. Watch my talk on sugar! Sugar comes in thousands of different guises and has a fascinating history. Click to watch.
4. Join one of my online programs.
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I have a 6-week program for people with Down Syndrome;
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Subscribe to reecive my emails to find out about upcoming online webinars on specific topics.
5. Get in touch for a free 15 minute chat or simply email or call me.
Parent feedback on the 6 week program for people with DS
Next program starts October 2026. Use link on this page to book or email Nicky at info@nickyclarknutrition.com
“[Attendee with DS] really enjoyed the first session.”
“The pace you worked at was great. You were clear with information. Timing was enough."
“I really enjoyed the simplicity of the presentation.... The message was so clear and that has really helped it stick in my mind”
"I liked it when you said you only had to take a bite ...who knows you might like it."