Embrace whole foods

• Why it matters: Nutrient-rich whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, provide the building blocks for health. A diet rich in whole foods will truly make you feel better than a diet rich in ultra-processed foods. Although everything in moderation - I am not anti processed foods - they do have a place in a healthy diet. As does chocolate!

• Action: Opt for fresh, minimally processed foods as the base for your diet—think vibrant vegetables, beans, nuts, seeds, and quality proteins (like lean red meat, fish or tofu).

Awareness of macronutrient balance

• Why it matters: A proper balance of carbohydrates, proteins, and fats fuels your metabolism, supports muscle function, and maintains energy levels. Overconsumption of any one macronutrient can lead to imbalances and health issues.

• Action: Aim for a balanced split (this varies on individual needs and goals), and learn how to adjust based on your activity level and personal needs.

Choose healthy fats

• Why it matters: Healthy fats, found in olive oil, avocados, nuts, and fatty fish, play a key role in heart health, brain function, and reducing inflammation.

• Action: Limit trans fats and saturated fats. Focus instead on incorprating unsaturated fats into your meals for better long-term health.

Stay hydrated

• Why it matters: Hydration is essential for energy, digestion, brain function, and overall vitality. Even mild dehydration can negatively impact mood and physical performance.

• Action: Aim for at least 8 cups of water a day, and add hydrating foods like cucumbers, melons, and celery to your meals.

Practice mindful eating

• Why it matters: Mindful eating—paying attention to hunger and fullness cues—helps regulate your appetite and portion sizes as well as promoting better digestion and satisfaction with meals.

• Action: Eat slowly, chew thoroughly, and minimize distractions (like screens) while eating. Listen to your body. If you’re full, stop eating. Only eat when you are actually hungry, not reaching for food because of habit or boredom.

Diversify your diet

• Why it matters: A varied diet ensures you get a wide range of nutrients that support optimal health and can reduce the risk of chronic conditions.

• Action: Include a variety of colourful fruits, vegetables, and plant-based foods. The more diverse your plate, the better it is for your health. See if you can get 30 different plants a week (including herbs and spices) into your diet.

Support gut health

• Why it matters: A balanced gut microbiome is crucial for digestion, immune function, and overall health. Imbalances in gut bacteria are linked to many chronic diseases.

• Action: Include fermented foods like yogurt, kimchi, and kefir, and focus on complex carbs and fiber-rich foods like legumes and whole grains to nourish gut bacteria.

Be critical of fad diets

• Why it matters: Many wellness trends lack scientific support and can lead to unsustainable habits, nutrient deficiencies, or even harm over time.

• Action: Stick to evidence-driven, science-based nutrition strategies that provide health alongside life balance rather than chasing the next diet fad.

Prioritize sleep & stress management

• Why it matters: Poor sleep and high stress can undermine your immune system, promote weight gain, and increase the risk of chronic diseases.

• Action: Strive for 7-9 hours of sleep each night, and incorporate stress-reducing activities like time outdoors, meditation or yoga and socialising into your routine.

Tailor your nutrition to you

• Why it matters: Nutrition is not one-size-fits-all. Factors like age, activity level, genetics, and health conditions influence how your body responds to food.

• Action: Personalise your nutrition approach to meet your unique needs. I can help create a plan that works for you so you can achieve lasting health, and long-term vitality — tailored to fit your lifestyle and goals.