{"id":378035,"date":"2025-12-29T11:06:11","date_gmt":"2025-12-29T11:06:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/378035\/"},"modified":"2025-12-29T11:06:11","modified_gmt":"2025-12-29T11:06:11","slug":"i-interviewed-a-lot-of-nutrition-experts-this-year-these-are-the-best-diet-tips-they-shared","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/378035\/","title":{"rendered":"I interviewed a lot of nutrition experts this year \u2013 these are the best diet tips they shared"},"content":{"rendered":"

There is a lot of diet advice on the internet \u2013 some good, some not so good, some terrible. As The Independent\u2019s senior fitness writer, I interview experts weekly in an attempt to cut through this noise and bring readers accessible, effective tips that benefit their health<\/a>. <\/p>\n

No matter which expert I\u2019m speaking to, there are several underlying features of a nutritious adult diet<\/a> that remain largely undisputed: <\/p>\n

Eat a wide variety of plant-based foods including plenty of vegetablesChoose wholefoods where possible Focus on hitting fibre requirements \u2013 at least 30g per day Consume adequate protein from lean sourcesStay hydratedFoods with excessive saturated fat and added sugar should form only a small portion of your dietConsume an appropriate number of calories for your build and activity levels<\/p>\n

If you were to follow this advice consistently, chances are your health would be in a pretty positive place. Add regular exercise<\/a> into the mix and you\u2019re running in the right direction. But there are other key tips that have stayed with me in 2025 \u2013 which I have compiled for you below.<\/p>\n

Prioritise nutritious foods you can add to your diet <\/p>\n

\u201cAppetite is finite,\u201d Everything Fat Loss<\/a> author and experienced trainer Ben Carpenter tells me. \u201cI like focusing on adding nutritious foods into your diet because they tend to displace other foods.\u201d<\/p>\n

For example, one study Carpenter cites found that children encouraged to eat more apples \u2013 a food rich in nutrients and high in fibre \u2013 actually lowered their daily caloric intake. The fruit had elbowed other less nutritious, energy-dense food out of the picture. <\/p>\n

He says most people have a good idea what is meant by nutritious food, but adds that opting for items that \u201ctend to be slightly less processed\u201d is a good rule of thumb to follow. <\/p>\n

\u201cFor example, fruits and vegetables, lean proteins [white fish, white meat, soy, tofu], beans, lentils and wholegrains,\u201d Carpenter lists. \u201cEven things like rice and oats as opposed to donuts, pancakes and waffles.\u201d<\/p>\n

Read more: How fibremaxxing became the secret to better gut-health and easy recipes to use now<\/a><\/p>\n

\"Incorporating<\/p>\n

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Incorporating more nutritious foods in your diet can displace more energy-dense, less nutritious alternatives (Getty\/iStock)<\/p>\n

Balance wins over ultra-extreme every time<\/p>\n

From carnivore to keto, extreme diets will continue to grab headlines \u2013 yet the definition of diet isn\u2019t something short-term, but rather the foods you habitually eat. By this logic, it makes sense to stick with something sustainable and health-promoting, rather than following an unmanageably restrictive regime for a few weeks before inevitably falling back into old habits.<\/p>\n

\u201cRather than being ultra-extreme, focus on balance,\u201d advises NHS<\/a> GP Dr Radha Modgil. \u201cOne of the big things we can all do is look at how many fruits and vegetables we\u2019re eating each day. <\/p>\n

\u201cThey don\u2019t have to be fresh, they can be canned, dried or frozen, but the evidence shows that if we at least eat our five a day, we have a lower risk of heart disease, stroke and some cancers.\u201d<\/p>\n

Dr Modgil points to the NHS\u2019s Eatwell Guide as an example of how to structure a balanced diet. It recommends that a third of the food we eat should be fruit and vegetables, another third should be starchy foods high in fibre such as wholegrains, then the remainder should comprise items such as beans, pulses, lean protein sources and dairy (or dairy alternatives). <\/p>\n

Foods such as chocolate, cakes, biscuits, sugary soft drinks, butter and ice cream are non-essential additions to your diet, \u201cso should be eaten less often and in smaller amounts\u201d.<\/p>\n

\"NHS<\/p>\n

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NHS GP Dr Radha Modgil says the Eatwell Guide provides a good template for constructing a healthy meal and wider diet (Public Health England)<\/p>\n

Read more: What the shape of your buttock muscles might mean for your future health \u2013 and how to change it<\/a><\/p>\n

Alter your food environment <\/p>\n

The human body and brain like to take the path of least resistance, particularly when your schedule becomes hectic. If you can make healthy options more practical, you drastically increase your chance of choosing them. <\/p>\n

There are many ways to do this. Preparing your lunches in advance is the most obvious, stopping you from splashing the cash on fast food during office days. But there are other quick things you can do that will push your eating habits in a positive direction. <\/p>\n

Cooking up a lean protein source like a chicken or block of tofu at the start of your week, then having it in your fridge, can make it easier to whip up nutritious meals when you\u2019re short on time in the evenings. Having fruit on your desk in the office can encourage smarter snacking, while placing nutritious snacks such as carrots and hummus in compartments at the front of your fridge or cupboard means you can mindlessly graze on these nourishing foods with minimal effort.<\/p>\n

One final tip is omitting products high in saturated fat and added sugars \u2013 such as crisps and chocolate \u2013 from your weekly food shop, meaning you have to leave the house and buy them if you want to eat them. Putting an extra hurdle between you and the action you\u2019re looking to cut back on makes you less likely to do it, and if you do pop to the shops you\u2019ll be adding a bit of extra movement into your day \u2013 a win-win. <\/p>\n

Read more: The science-backed two-minute daily workouts for improving heart health<\/a><\/p>\n

\"Preparing<\/p>\n

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Preparing nutritious meals in advance can make healthy choices easier to take later in the week (Getty\/iStock)<\/p>\n

Focus on fibre as well as protein <\/p>\n

\u201cBoth protein and fibre are essential,\u201d says Dr Karan Rajan, a surgeon and author of This Book May Save Your Life<\/a>. \u201cThere are plenty of foods and meal combos where you can get both, but if I had to over-index on one, it would be fibre. I\u2019d say the average person probably consumes enough protein and nowhere near enough fibre.\u201d<\/p>\n

According to the National Diet and Nutrition Survey<\/a>, 96 per cent of UK adults are falling shy of their 30g daily fibre requirements.<\/p>\n

\u201cWhen it comes to human physiology, there [aren\u2019t many processes that] fibre isn\u2019t involved in, either directly or indirectly,\u201d Dr Rajan continues. \u201cIts benefits include regulating hormones, metabolism, appetite, the gut microbiome, mood, bowels and more.\u201d<\/p>\n

Fibre can be found in plant-based foods such as lentils, beans and peas, as well as wholegrains such as oats and barley, fruits, vegetables, nuts and seeds. <\/p>\n

Protein is also important, playing a role in many bodily processes such as building and repairing tissues (including, most notably, muscle) and supporting immune function.<\/p>\n

\u201cThe recommended nutrient intake for protein in the UK is 0.75 grams per kilogram of body weight,\u201d says Professor Javier Gonzalez<\/a>, a professor of nutrition and metabolism at the University of Bath\u2019s Centre for Nutrition, Exercise and Metabolism.<\/p>\n

\u201cThere are some good arguments that a little higher than this \u2013 up to 1.2g\/kg \u2013 may have additional benefits for muscle health and weight control. The requirements of athletes can be even higher than this \u2013 up to around 1.8g\/kg.\u201d<\/p>\n

Most experts I speak to argue that the majority of people are already consuming enough protein. However, as Dr Gonzalez explains above, those who exercise may benefit from a slightly higher daily intake. <\/p>\n

For this reason, Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not to Eat Ultra-Processed<\/a>, recommends aiming to include both protein and fibre in your snack choices. <\/p>\n

\u201cThink apple and cheese, berries and yoghurt, carrots and hummus, or nuts and dried fruit,\u201d she says. <\/p>\n

Read more: The five ultra-processed food ingredients to avoid on packaging \u2013 and what to buy instead<\/a><\/p>\n

\"Dietitian<\/p>\n

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Dietitian Nichola Ludlam-Raine recommends aiming to include both fibre and protein in your snacks \u2013 for example, carrots and hummus (Getty\/iStock)<\/p>\n

Eat your CAP<\/p>\n

Gut health<\/a> is a buzz term in the fitness industry right now. Fermented items such as kimchi, kombucha<\/a> and sauerkraut are widely seen as the key to a more settled stomach \u2013 something that plugs into a huge range of systems in the body. <\/p>\n

Dr Johnny Drain, a fermentation expert and author of Adventures in Fermentation<\/a>, says his golden rule for gut health is to \u201ceat your CAP\u201d \u2013 an acronym for \u201ccolourful array of plant-based foods\u201d.<\/p>\n

\u201cThere are associations between a more diverse gut microbiome and improved mood and cognition, improved mental health, improved immune function and improved digestion,\u201d Dr Drain explains.<\/p>\n

\u201cHumans are essentially a tube \u2013 you put something in at the top and other stuff comes out of the bottom. The game is getting as many nutrients from it as possible in the process.\u201d<\/p>\n

Microbes in our gut help us extract nutrients from the food we eat. Research, such as this 2023 study from the University of Oxford<\/a>, suggests improved gut microbiome diversity is associated with better health outcomes, and vice versa. <\/p>\n

\u201cPeople that have some diseases, such as metabolic diseases, might have a less diverse microbiome,\u201d explains Dr Drain. <\/p>\n

The American Gut Health (or Microsetta Initiative) study showed that consuming 30 or more different plant foods per week can increase gut microbiome diversity, and consequently gut health.<\/p>\n

These foods include fruits, vegetables, whole grains, beans, lentils, nuts, seeds and even herbs and spices. <\/p>\n

The inclusion of fermented foods with live cultures such as kefir, live yoghurt, sauerkraut, kimchi and miso has also been associated with positive impacts on gut health. <\/p>\n

Read more: Do these five things daily for 90 days to see a \u2018profound difference\u2019 in your health, fitness and energy levels<\/a><\/p>\n

\"Fermented<\/p>\n

open image in gallery<\/p>\n

Fermented foods such as kimchi can contribute to a more diverse gut microbiome and improved gut health (Getty\/iStock)<\/p>\n

Know where to find polyphenols<\/p>\n

Polyphenols are plant-based dietary compounds found in a wide variety of foods and drinks, from berries to green tea to dark chocolate. They overlap heavily with fibre, although emerging research points towards these compounds having health perks in their own right.<\/p>\n

According to Dr Rajan, they have anti-inflammatory properties, they can improve cardiometabolic function and they support endothelial function (related to the lining of the blood vessels). Polyphenols may also aid lipid modulation and directly impact gut microbiome health, he adds.<\/p>\n

A review article, published in the Ageing Research Reviews<\/a> journal in 2025, also pointed towards polyphenols having anti-ageing effects. <\/p>\n

So where can you find them? <\/p>\n

Berries \u2013 especially blueberries, blackberries and strawberriesCocoa and dark chocolate \u2013 70 per cent cocoa or higherGreen tea and coffee Grapes and red wine \u2013 \u201cThough alcohol obviously has downsides for gut health and it is more generally linked to increased risk of cancers, so grapes are better,\u201d says Dr Rajan Apples and pears Turmeric \u2013 curcumin is the active compound \u2013 and other herbs and spices Olive oil Nuts such as almonds or walnuts Onions and garlic <\/p>\n

Rather than targeting specific polyphenols in the supermarket, Dr Rajan recommends shaping your wider diet to include several sources. <\/p>\n

\u201cA Mediterranean-style diet is naturally rich in polyphenols,\u201d he says. \u201cSmall daily choices, like opting for black coffee, snacking on a couple of squares of dark chocolate, eating some mixed berries and having olive oil with meals, will add up over time.\u201d<\/p>\n

Read more: Scientists reveal the small lifestyle changes that can reduce your risk of heart disease and add 10 years to your life<\/a><\/p>\n

\"Blueberries,<\/p>\n

open image in gallery<\/p>\n

Blueberries, almonds and dark chocolate all contain polyphenols (Getty\/iStock)<\/p>\n

Prioritise wholefoods<\/p>\n

Ultra-processed food (UPF) is another phrase that has hit the mainstream in recent years. <\/p>\n

Professor Chris van Tulleken, a professor of global health and infection at University College London, and author of Ultra-Processed People<\/a>, applies the working definition: \u201cIf the packaging you are reading has an ingredient that you don\u2019t typically find in a domestic kitchen, like an emulsifier or a flavouring, then it\u2019s very likely to be an ultra-processed food.\u201d<\/p>\n

The concept of UPF continues to stir up debate, but a systematic review published in The Lancet<\/a> medical journal this year detailed a link between UPF consumption and non-communicable diseases. <\/p>\n

\u201cIf you can find a way of eating real food, we\u2019re very sure that\u2019s better for you,\u201d says van Tulleken. \u201cYou don\u2019t have to believe any of the evidence around ultra-processed food to say that\u2019s true \u2013 that\u2019s established in nutrition.\u201d<\/p>\n

To achieve this, he recommends asking yourself a simple question before you buy or eat any food and drink. <\/p>\n

\u201cWas this food prepared with the purpose of protecting my health and nourishing me? If the answer to that question is no, then I think you should contemplate if you want to eat it.\u201d<\/p>\n

Count your drinks in your diet<\/p>\n

What we drink is often seen as separate diet, but everything we put in our body will have some sort of impact \u2013 large or small, positive or negative. <\/p>\n

\u201cWater is always the healthiest option of any drink,\u201d says Dr Modgil. \u201cOur brains are nearly 80 per cent water, so it\u2019s something we obviously need to stay healthy.<\/p>\n

\u201cIt\u2019s important to drink regularly throughout the day and avoid sugary drinks.\u201d <\/p>\n

This includes the usual suspect such as energy drinks and fizzy drinks, as well as limiting fruit juices and smoothies to one small glass per day.<\/p>\n

\u201cEven though there is fruit in there, they are still quite high in sugar,\u201d Dr Modgil explains. <\/p>\n

Other small changes you can make include adding less sugar to your tea and coffee, and drinking alcohol in moderation. <\/p>\n

\u201cThe current guidelines are 14 units per week,\u201d says neuropsychopharmacologist and Sentia<\/a> co-founder Professor David Nutt. \u201cIf you can stick within those, the harms of alcohol are relatively minor. Most people who stick within these limits will not experience significant harm.<\/p>\n

\u201cThe advice we give is, if you do drink, always have at least two days a week where you don\u2019t drink at all because that allows your liver and heart and blood vessels to recover. And don\u2019t stockpile. If you\u2019re going to try and stick to the 14 units, don\u2019t take them in one go because that\u2019s going to be more deleterious to your brain.\u201d<\/p>\n

Read more: Inflation is down \u2013 so why is your food shop getting even more expensive?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"There is a lot of diet advice on the internet \u2013 some good, some not so good, some…\n","protected":false},"author":2,"featured_media":378036,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":{"0":"post-378035","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/378035","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=378035"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/378035\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/378036"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=378035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=378035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=378035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}