Nutrition and healthy eating doesn’t have to be complicated, but with so much advice out there, it can be hard to know what’s right for you. For guidance that’s truly tailored to your health, goals and lifestyle, it’s always best to consult a registered nutritionist.
Kate Platts, Associate Registered Nutritionist (ANutr), gives expert insights into some of the most frequently asked questions on nutrition and healthy eating.
How can I eat healthily on a budget?
Simple switches can make a huge difference to the nutrient quality of your meals. Switch to brown rice, wholemeal bread and wholemeal pasta. Include plenty of beans, lentils and other pulses (dried or canned) to supercharge your intake of fibre, vitamins and minerals. Don’t overlook frozen or canned options, which can be just as nutritious as fresh. Aim for balance by including a source of protein, complex carbohydrates and healthy fats in your meals to stay full and energised.
Cooking larger portions and planning meals ahead can save both money and time while reducing food waste. Healthline can provide more tips and shopping list suggestions.
What’s the difference between simple and complex carbs?
Carbohydrates are all made of long chains of sugar molecules. Carbohydrates are classified as either simple or complex based on how long the chains are and how quickly they’re digested. The speed of digestion affects your blood sugar levels and, in turn, your energy levels.
Examples of foods which contain simple carbohydrates – which break down and quickly enter the bloodstream – are white bread, table sugar, honey, fruit juice, chocolates and sweets. These are not ‘bad’ foods however and are fine to be enjoyed in moderation!
Starch and fibre are examples of complex carbohydrates. Complex carbohydrates are made of long, complex chains of sugar molecules that your body digests slowly. This slow digestion provides a sustained release of glucose into your bloodstream, offering longer-lasting energy and helping to keep blood sugar levels stable. Foods containing complex carbs include oats, brown rice, quinoa, barley, wholewheat bread and pasta, starchy vegetables (potatoes, sweet potatoes, corn, peas, and butternut squash), beans and legumes, apples and bananas.
How much protein should I be eating?
The amount of protein a person needs each day varies. This depends on factors such as age, body weight, activity levels, and overall health goals. For most adults, a standard recommendation is about 0.8 grams of protein per kilogram of body weight daily. Those who are more physically active, or engage in regular resistance training, may benefit from a higher intake of around one to two grams per kilogram of body weight each day to better support muscle recovery, repair, and performance.
How can I get enough protein as a vegetarian or vegan?
Here are our top 10 vegetarian & vegan sources of protein!
- Lentils (vegan) are a protein powerhouse! Rich in fibre, iron, and other essential nutrients too.
- Tofu, Tempeh, and Edamame are made from soybeans, these are excellent sources of protein. Tofu is a blank canvas that absorbs any flavour you choose to add.
- Beans (vegan). There are so many to choose from, including chickpeas, black beans, and kidney beans – and all are fantastic sources of protein. They’re also high in fibre, making them very filling.
- Eggs are complete protein source, meaning they contain all nine essential amino acids.
- Greek Yogurt and Cottage Cheese These dairy products are high in protein and calcium. Greek yogurt has a much higher protein content than regular yogurt.
- Seitan (vegan) is also known as “wheat meat,” seitan is made from vital wheat gluten. It has a dense, meat-like texture and is one of the most protein-dense vegan foods. NB: It should be avoided by anyone with coeliac disease or a gluten allergy or sensitivity.
- Quinoa (vegan) is a complete protein, which is rare for a plant-based food. It’s a great source of fibre, magnesium, and other minerals, making it a great alternative to rice or pasta.
- Nuts (vegan) Almonds, peanuts, pistachios, and other nuts are excellent sources of protein, healthy fats, and fibre. Perfect for snacking!
- Seeds (vegan) Seeds like hemp, pumpkin, and chia are little powerhouses of protein and other nutrients. Hemp seeds are a complete protein source.
- Oats (vegan) are a breakfast staple for good reason. Oats contain a good amount of protein and are rich in a specific type of soluble fibre called beta-glucan, which is beneficial for heart health.
What foods make you feel full?
Eating a balanced mix of protein, complex carbs and healthy fats at each meal helps keep your energy steady and your body fuelled. A combination like this prevents the blood sugar spikes and dips that can leave you tired, craving snacks, or overeating later. It also makes sure you’re getting the vitamins, minerals and fibre your body needs to work at its best. This supports everything from a healthy weight to a strong immune system.
What are “feel good” foods?
What you eat impacts your mental state by influencing the hormonal signals your gut sends to your brain. The “gut-brain axis” is a two-way communication system linking your gut to your central nervous system. Your gut contains trillions of bacteria (known as the gut microbiome) and these play a crucial role by producing hormones and neurotransmitters, such as serotonin, which directly influence your feelings of happiness and wellbeing. A varied diet with plenty of fibre, fruits, and vegetables helps promote a healthy gut environment. This, in turn, supports the optimal production of mood-regulating chemicals. Conversely, a diet rich in processed foods and sugar can disrupt the balance of gut flora, which can disrupt hormonal messaging and negatively affect your mood.
What food gives you the most energy?
To keep your energy levels steady throughout the day, it helps to choose foods that combine complex carbohydrates, protein, and healthy fats. For example, whole grains like oats release glucose slowly into the bloodstream, which supports concentration and avoids the peaks and dips you get from refined sugars. Nuts and seeds offer not just protein and healthy fats, but also fibre, which slows digestion and helps you feel fuller for longer. Leafy greens such as spinach are another quiet powerhouse — rich in vitamins and minerals, particularly iron, which plays a vital role in your body’s ability to convert food into energy and combat tiredness. Hydration is critical to keeping energy levels up too. Drinking plenty of water is the best way to feel energised throughout the day.
What are the best things to eat pre and post workout?
As a rule of thumb, for an effective pre-workout meal, focus on a combination of carbohydrates and protein to fuel your body and prevent muscle breakdown. If you’re having a full meal then eat no less than 2–3 hours before your workout, otherwise eat a smaller, carbohydrate-rich snack 30–60 minutes beforehand to give you a boost. You need carbohydrates and protein to help replenish your energy stores and repair muscle tissue after exercising. Aim to eat within a couple of hours of finishing your session to aid in recovery. In both cases, stay well-hydrated and drink plenty of water throughout the day.
Free nutrition resources
To help you put these ideas into action, we’ve created free downloadable resources designed to make healthy eating simple and achievable. Download our eatwell guide with meal preparation resource here:
For more information on nutrition and healthy eating, view our webpage here. It details the way different foods effect us with tips to build healthier eating habits.