Nutrition Foundations

A plant-forward approach doesn't mean perfection — it means making plants the star of most meals. Vegetables, fruits, legumes, whole grains, nuts and seeds deliver fibre, vitamins, minerals and phytonutrients that work together in ways isolated supplements rarely match.

Aim for variety over volume. Different colours signal different phytonutrients. A simple rule: include at least three colours on your plate at lunch and dinner.

Protein supports muscle maintenance, satiety and recovery. As we age, protein needs shift — distributing intake across the day becomes more important than a single large serving.

Plant sources like lentils, chickpeas, tofu, tempeh, edamame, nuts and seeds provide protein alongside fibre and healthy fats. Combine complementary proteins (grains + legumes) when convenient, but remember that variety across the day usually covers essential amino acids without meticulous pairing.

Fats from avocados, olives, nuts, seeds and their oils support hormone health, nutrient absorption and satisfaction after meals. Omega-3 fats from flaxseed, chia, walnuts and algae sources are particularly valuable for managing inflammation.

The fats to minimise are the industrial ones: heavily processed seed oils in ultra-processed foods, and trans fats. Whole-food fat sources come packaged with fibre, polyphenols and other beneficial compounds that refined oils lack.

Even mild dehydration affects energy, concentration and joint lubrication. Water is the baseline, but herbal teas, broth-based soups and water-rich fruits and vegetables all contribute.

A practical target: drink enough that your urine stays pale yellow most of the day. Increase intake with heat, exercise, or higher fibre intake. Thirst signals lag behind need — sip proactively.

• Vegetables or fruits at every meal — aim for variety in colour.
• A protein source at breakfast, lunch and dinner.
• Whole grains instead of refined grains most of the time.
• Healthy fats from whole-food sources daily.
• Consistent hydration throughout the day.
• Minimise ultra-processed foods and added sugars.