Eating well without overcomplicating it

Nutrition advice changes with every news cycle, which makes it feel far more complicated than it is. The fundamentals have stayed remarkably stable.

Build the plate

• Half the plate: vegetables and fruit, ideally varied in colour.
• A quarter: protein — fish, poultry, eggs, beans, tofu, or lean meat.
• A quarter: carbohydrates, favouring whole grains like brown rice, oats, or whole wheat.
• A little healthy fat: olive oil, nuts, seeds, or avocado.

What to reduce

Most people benefit less from adding a superfood than from cutting back on ultra-processed snacks, sugary drinks, and excess salt. Sugary drinks in particular add substantial calories without making you feel full.

Salt and blood pressure

Reducing salt is one of the most effective dietary changes for blood pressure. Most dietary salt comes from processed and restaurant food rather than the shaker, so reading labels and cooking at home more often has an outsized effect.

Eating when your appetite is poor

When appetite is poor — during illness, recovery, or in later life — the usual advice can be counterproductive. Small frequent meals, softer textures, and energy-dense foods matter more than balance at every meal. Unplanned weight loss and appetite changes are always worth discussing.

About supplements

Most people who eat a varied diet do not need routine supplements, and some interact with prescription medicines. Bring any supplements you take to your consultation so we can check them against your prescriptions.