As a dietitian, I sometimes feel overwhelmed by the sheer volume of nutrition information available. Thousands of articles are published monthly, reflecting the growing interest in this field. If I feel overwhelmed, I can only imagine how the layperson feels. From trendy diets to conflicting advice, it's easy to feel lost and unsure about what to implement. This confusion can lead to inaction, with many people giving up on making healthy changes altogether. As dietitians, it's our responsibility to relay this information clearly and understandably, helping you navigate the noise and make informed choices.
In reality, several evidence-based eating patterns have been proven to support health and well-being. While these guidelines are backed by strong evidence, the most effective eating pattern is one that is suitable and sustainable for you. This means finding an approach that fits your lifestyle, preferences, and needs. A healthy diet is not a one-size-fits-all solution, and it's important to personalise these recommendations to create a plan you can maintain in the long run.
From all my reading, three core nutrition messages emerge. If implemented, you will likely be halfway towards your health goal. Bear in mind that these messages are for those who are generally considered to be healthy. If you have specific health conditions requiring tailored nutrition interventions, seeking guidance from trained healthcare professionals is crucial.
1. Focus on Whole Foods and Limit Ultra-Processed Foods
Whole foods—like fresh fruits, vegetables, whole grains, nuts, seeds, and lean proteins—are packed with essential nutrients that support overall health. Importantly, whole foods provide a complex food matrix that enhances the bioavailability of nutrients, allowing for better absorption and utilisation in the body, thereby maximising their health benefits.
In contrast, ultra-processed foods don’t add to your health. They also often contain unwanted additives, preservatives, added sugar, and artificial sweeteners that can negatively impact your health. You can avoid these harmful substances by prioritising whole foods and nourishing your body with natural goodness.
2. Increase Fibre Intake
Following the first guideline will naturally lead to the successful implementation of this guideline. Fibre is a nutrient found in fruits, vegetables, legumes, and whole grains. Not only does it support digestive health and enhance the health of the gut microbiome, but it also helps regulate blood sugar levels, lowers cholesterol, and promotes a feeling of fullness. Foods rich in fibre also offer a variety of other nutrients the body needs.
3. Incorporate Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) is a staple of the Mediterranean eating pattern and is known for its heart-healthy properties. Consuming at least 30 ml (about two tablespoons) of EVOO daily can provide beneficial antioxidants and anti-inflammatory compounds, supporting cardiovascular health and overall well-being. Recent research has even highlighted how EVOO may lower blood sugar and promote weight loss.
We have been taught to watch our calorie intake, and fat is a dense source of calories, naturally leading to its restriction. When it comes to using EVOO, I firmly believe that you should have a heavy hand. Generously douse your food with this health-filled elixir whenever you get the chance. The health benefits it offers far outweigh its calorie content in my eyes. EVOO improves the palatability of vegetables and assists with the absorption of fat-soluble vitamins. As such, it should not be consumed as a medicine (taken on its own) but instead used as part of meals as a whole-food approach to eating
By focusing on whole foods, increasing fibre intake, and incorporating extra virgin olive oil into your daily routine, you can set yourself on the right track toward better health. Remember, small, consistent changes can lead to significant improvements over time. Cut through the noise and make nutrition simple, effective, and sustainable.
Nicola Royce
Registered Dietitian,
Postgraduate Diploma Diabetes,
Masters in Nutrition
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