Steak & Kidney pie for an antioxidant kick
Steak and kidney pie is a powerhouse of nutrition for people with Down Syndrome. Kidneys are one of the richest natural sources of selenium, a trace mineral essential for the body’s antioxidant defences. Selenium is needed for the enzyme glutathione peroxidase, a key part of our “master antioxidant” system that helps neutralise harmful free radicals and supports healthy ageing, thyroid function, and immunity.
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.
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
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.
A right diet for DS?
I recently 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.
I was recently 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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3 x online sessions of 60 minutes each, held fortnightly
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Recorded Memory Pack to 'remember' at the end of the program
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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 14 October to 25 November 2025. The online attendance sessions for this program will be at 7pm (Sydney time) on Tuesdays 14 October, 28 October and 11 November 2025.
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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"Program is well structured, recipes easy to follow. Resources clear and instructive. Nicky was positive in her interactions online and guided participants encouraging them to try new foods." - Helen & Tony H, Parents
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"All in all Nicky , I felt it was very worthwhile" and something like 'it opened up new ideas about healthy foods... not just from mum' – Trish G, Parent
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“What I really liked about the program is the simplicity and the easy to remember information with lots of repetition. The photos and colourful charts were helpful. The topics all great” – Ingrid R, Parent
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“A really helpful visual course to help a person with Down syndrome understand what a healthy plate of food looks like” Jan K, Parent
Options for program finishers AFTER they finish the program?
Finishers of the program, can sign up to quarterly follow-up sessions as follows:
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7pm Thurs 15 May 2025 - topic: Ultra-processed foods: how to identify and why to avoid - book here
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7pm Tues 19 August 2025
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7pm Tues 18 November 2025
These can be booked as one-offs (here) or as a package of 4 sessions (here). The package booking can be used for sessions in 2026.
All sessions are recorded and shared.
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!
Is there a right diet for Down Syndrome?
This is a great question.
But there is no simple answer.
I recently did a presentation 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.
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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I am running an education series for Parents/Carers of people with Down Syndrome in May/June 2025.
5. Get in touch for a free 15 minute chat or simply email or call me.
Parents comments on the 6-week program.
The first program is currently running. This is what Parents/Carers have have about the course so far.
“[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."