Being healthy is something we all strive for, but the reality is far more complicated than it sounds. When it comes to finding trustworthy diet advice, many of us turn to the internet as our go-to source. In fact, research commissioned by high-protein dairy brand Lindahls shows that the average person turns to Google for food and health-related information 13 times a week.
A whopping 30% agree that the conversation around eating well is one of life’s biggest mysteries and a surprising number of Brits are still second-guessing what ‘healthy’ really means, so much so that 22% have simply given up trying to eat healthily at all. To help you get the basics right, here are our five must-do tips.
1 Don’t ban carbs, chill or freeze them instead
Carbohydrates are often demonised but the fact is, they are your body’s preferred energy source – the key is the carbs you eat and how you eat them. This is because different types of carbohydrates affect the body in different ways. When it comes to starchy carbs like potatoes, rice, and pasta, a surprising trick to help you feel fuller for longer is to let them cool down before eating. As they cool, their starches undergo a process called retrogradation, which transforms some of the digestible starch into resistant starch.
Resistant starch acts like a prebiotic – it feeds the good bacteria in your gut and promotes the production of short-chain fatty acids like butyrate – a key energy source for your intestinal cells.
Even better, resistant starch can lower the blood sugar impact of your meal, helping to improve digestion, metabolism, and overall gut health. Great examples to include in your diet are dishes like a cold rice salad, a chilled potato salad with Greek yogurt, lemon, and herbs, or a cooled pasta salad tossed with tuna and fresh vegetables.
2 Eat fruit before your meal, not for dessert
Swapping sugary desserts for fruit seems like a sensible substitute, and it can definitely help to quell a sweet tooth, but interestingly, eating fruit before your main meal rather than after may offer even greater benefits. Research shows that this simple change can lower the overall glycemic impact of the meal, thanks to the natural fibre contained in fruit.
In one study, participants who ate fruit before their meal reported feeling fuller compared to those who didn’t. Even more impressive, they consumed 18.5% fewer calories at mealtimes and showed increased levels of GLP-1 – the satiety hormone that’s also been nicknamed the ‘Ozempic hormone’ due to its role in appetite regulation. For best results, stick to low sugar fruits like apples, pears and berries.
3 Protein shakes could be doing more harm than good
There’s a lot of buzz around getting enough protein, and while protein powders can be a convenient way to boost your intake, the truth is: your body prefers real food over synthetic supplements.
Instead of protein shakes, go for real food like egg omelettes which are unprocessed
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That doesn’t mean you need to cut protein powders out completely as they can be helpful, especially for post-workout recovery but it’s important to choose them wisely. Many powders contain added sugars, sweeteners, and ultra-processed ingredients, so always check the label. Opt for unflavoured versions without artificial additives, and if you choose a vegan protein, make sure it includes all nine essential amino acids (the building blocks of protein) for more effective muscle repair and growth. While the average protein shake provides around 25g of protein per serving, you can get the same from real food like a three-egg omelette with ham, or mixed bean and quinoa bowl with Greek yoghurt, so it’s worth mixing up protein shakes with real meals.
4 Remember — not all veggies belong on your plate
Whilst all vegetables contain valuable nutrients, specific groups of people might not react well to certain vegetables. For people with conditions like IBS or gut sensitivities, high-fibre vegetables such as broccoli, cauliflower, or beans can actually trigger discomfort, bloating, or digestive issues. In these cases, more easily digestible options, cooked vegetables might be a better fit.
Another group to be mindful of is nightshade vegetables, these include tomatoes, potatoes, peppers, and aubergine. This is because they natural compounds like solanine and lectins, which may aggravate symptoms in people with autoimmune conditions, joint pain, or sensitive digestion.
A good idea is to track your own reactions by removing any suspect foods for two weeks and then then reintroducing them one at a time to monitor symptoms.
5 You don’t need to avoid processed foods
There’s a big distinction between processed foods and ultra-processed foods, and the two terms are often confused. Processed food refers to food that has been denatured from its original state, but this often not a bad thing. Foods like frozen veggies, canned beans, or whole-grain bread have undergone processing but still retain their nutrients and can be part of a healthy diet. The real issue lies with ultra-processed foods — think sugary cereals, fast food, soda, and packaged snacks loaded with additives, unhealthy fats, and excessive sugar or salt. These are linked to inflammation, weight gain, and other health problems so best avoided.
