The New Healthy Eating Rules

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STILL EATING THREE TIMES A DAY?

Look hard enough and you’ll find the science to back up your preferred way of eating. Be that the orthodox three square meals a day, six mini meals, or even non-stop grazing, said to head off the temptation to binge. However, there’s now mounting evidence to support eating just two meals a day, within an eight to ten hour window.

RETHINK YOUR BREAKFAST

It may be billed as the most important meal of the day, but have you ever thought about where that message came from? “In fact, it was coined by breakfast food manufacturers. But, with mounting evidence to support a longer overnight fast, it’s a meal we can skip – or at least postpone – guiltfree,” says Janet Thomson of POWERTOCHANGE.ME.UK. “Push breakfast back 30 minutes. When that feels comfortable, push it back another bit. Keep going until it doesn’t feel odd at midday.”

MAKING CHANGES

Instead of going all gung-ho into a ne w regime, make tiny tweaks to your diet t, one at a time, says nutritionist and psychotherapist Uxshely Carcamo ( THEFOODTHERAPYCLINIC.COM). “The part of your brain controlling willpower can n’t cope with too many changes togethe r. Small changes are more sustainable e.”

DISCOVER THE JOY OF PLANT BASED MEALS

Stop stressing about cutting foods out. Instead focus on adding more plant foods in. “They’re the key to healthy gut flora, itself the foundation of physical and mental wellbeing,” says Dr Megan Rossi, author of Eat Yourself Healthy (Penguin). “Start by trying to eat 30 different varieties of plants each week. Not just fruit and vegetables. Wholegrains, legumes, nuts and seeds also count!”

TRY SOMETHING NEW!

It pays to be flexible. Once you’ve reached your 30-plants-a-week, branch out and think about what else you can develop a taste for. Explore trendy foods like kefir, kimchi, sauerkraut, and jackfruit (popping up on veggie menus everywhere). Make room for tinned pulses, frozen veg and dried herbs too.

CAREFUL WITH VEGANISM

Veganism is one of the biggest food trends right now, but it’s not just about cutting out animal products, says nutritionist Judy Watson. “Avoid the common trap of becoming a junk food vegan. You’ll need to be extra savvy about your food choices to ensure you meet all your nutritional requirements – and you’ll almost certainly need to supplement with B12.”

GOOD TO KNOW…

Reap the multiple benefits that come from fasting for 12 to 16 hours overnight, and sticking to a high fibre plant-based diet. Both improve your gut microbiota (GM), strengthening your immune system, controlling your appetite, and helping you maintain a healthy weight. Plant fibre also lowers your risk of heart disease, diabetes and bowel cancer.

DO YOURSELF A FAVOUR

Move away from extreme diets. “Once you start demonising foods, you risk feeling like you’ve fallen off the wagon if you slip up and eat the ‘wrong’ thing,” says Uxshely Carcamo. “The resulting sense of guilt can trigger a binge on all the other foods you’d vowed to give up.”

PLAN AHEAD

It’s easier to keep a healthy diet on track if you plan ahead. Having a wholesome snack in your bag lessens the risk of diving into the nearest take-away when hunger pangs strike. “Cooking for two days ahead often works best,” says Uxshely. “Having a whole week’s meals ready packed in your freezer can backfire, leading to feelings of deprivation that are bound to end badly. Especially if you start to obsess about the off-limit foods you love.”