The thing nutritionists have that regular folks don’t is insight and clarity on exactly how to do that on a daily basis. But healthy eating doesn’t have to be complicated, especially if you learn these secrets nutritionists won’t tell you easily or for free. In 2020, the COVID-19 pandemic changed nearly every aspect of life — and our diet habits were no exception.

For example, following the nutritionists advices, many people stockpiled bottled water for hydration and yeast for bread making and comfort. There was a banana bread baking boom, and, with a temporary shortage of meat last year, you may have given plant-based eating a shot for the first time. But what are the most trendy tips nutritionists are giving this year? In this article, you’ll find suggestions from the top nutritionists around.

The hottest diet tips that nutritionists won’t tell you for free

nutritionists

Healthy sugar doesn’t exist

Nutritionists have no doubts: there is a misconception that switching from white sugar to honey, maple syrup, coconut sugar or agave is healthier. But sugar is sugar and eating too much of any of these alternative sweeteners will have the same effect on the body as white sugar. There may be a higher nutrient content in some ‘natural’ alternatives but these occur in very small quantities so in order to glean anything useful you would end up eating a lot of sugar.

Include more vegetables in your diet

Another evergreen advice from nutritionists is to fill your plate with veggies, fruits, wholegrains and plant proteins first, so you’re always starting on the right track. People often associate protein with meat, eggs and dairy, when there’s actually an abundance of plant foods that deliver a protein punch. Do you think veggies are boring? Try to shake it up this year by trying new varieties or a different cooking technique. A simple sauté, stir-fry or steam could be a game-changer. Or spice up it up with your favourite flavours, for instance, have you have tried kale curry?

Focus on the health of your gut

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. Nutritionists are sure that you don’t need to buy expensive kombucha drinks or probiotics to look after your gut. Some of the cheapest foods on supermarket shelves are stand outs when it comes to gut health.

Yoghurt is one of the best sources of probiotics because it’s made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria. Also wholegrains and legumes are a cheap and delicious prebiotic. Prebiotics feed your gut bugs or gut microbiota and help keep them healthy.

Avoid processed foods

Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well. In addition to low quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.

Embrace coffee

This is probably one of our favourite tips from nutritionists this year. Despite some controversy over it, coffee is loaded with health benefits. It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

Avoid heavily charred meats

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients. However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers. When you cook meat, try not to char or burn it.

Don’t go food shopping when you are hungry

It’s that simple. Go food shopping when you feel full or you’re not hungry, otherwise you’ll end up buying food that you think could fill that void – which is usually junk food. Don’t buy foods you love but know you shouldn’t have every day. Chips, chocolate, biscuits – we all have a weakness so just avoid it.

If it’s not in your shopping trolley, it’s not coming home, and it won’t be constantly saying “eat me”. Fill your fridge and pantry with mostly whole foods such as fresh/frozen veggies, fruits, wholegrains (breads, cereals), nuts, seeds, and legumes (canned/dried) so you have plenty of healthy options to keep you satisfied.