19/07/2025
For those who didn’t get a chance to listen to the podcast that Nina suggested earlier in the week, we have done a small summary below of the 7 eating habits for us all to adopt!
1. Reduce Ultra-processed foods – There are huge amount of studies coming out now showing that ultra-processed foods are associated with poor heatlh, an increased risk of getting diet-related diseases, cardiovascular diseases, type 2 diabetes, cancer, dementia, poor mental health and more. We eat ultra-processed food faster 50% faster meaning that we don’t feel full and eat on average 15% more calories!
2. Give yourself an eating-window – reducing eating times to a 10-hour eating window can improve your mood, lose weight, reduce levels of inflammation, blood pressure, lowering cholesterol, improving insulin sensitivity and reducing your risk of chronic diseases.
3. Calorie Counting Doesn’t Work – You may lose weight on a calorie-restricted diet but the body will reduce the metabolism and the calories will be have to be continually restricted.
4. Mindful Drinking – In the US, drinks account for 18% of calories consumed. Remember even that coffees with added milk can add calories noting that a Starbucks SuperLatte is 500calories! Be mindful of artificial sweeteners and consider drinks such as kombucha and kefir.
5. Eat more plants – eat 30 plants a week, vary your plants. Plants are the main food for your microbiome. Meat is fine but eat good quality and not too much.
6. Stop Worrying about getting enough protein – we really need more FIBRE – not protein. You can get all the fibre you need from plants.
7. Snack smarter – change your snacks to eat nuts, fruits, vegetables, whole grains. The timing of snacking is also an issue with a lot of us snacking after 9pm. Be mindful about snacking – question whether you really need it or if you are eating out of boredom or habit!
