How a nutritional therapist eats: 7 rules for optimal health

As a nutritional therapist, I’m often asked, “How do you eat?” Friends and family are fascinated by this - as if my diet is a one-size-fits-all solution. But, the truth is, nutritional therapy is a very personalised approach and, as a profession, we take each person individually looking at the multi-factor reasons for their health symptoms.

When I see a new client, I look at medical history, medications, supplements, family history, activity levels, stresses, traumas, toxicity, age, gender, lifestyle, current living arrangements, budget for food, confidence in the kitchen, and their starting point.

It's fascinating what each person's starting point is with their diet, and again, there are so many factors to take into consideration:

• Where they shop and what’s accessible to them.
• When they eat and their routine.
• Emotional connections to food.
• The time they have (or think they have) to prepare meals
• Who they’re cooking for i.e. whether it’s a new mum juggling kids, a single person struggling to find joy in cooking, or a student navigating healthy eating on a budget.

Providing guidance on nutrition intake for a client plus other people in their family is complex and challenging - one I personally love, thankfully!

So the question about how I (a nutritional therapist) eat has made me think hard and I have come up with an answer that really does break down clearly what I personally try to stick to, but which I also apply to my clients.

They are flexible rules in as much as they are broad and non-restrictive in what you are eating but if you are aiming for optimal health then I believe they are rules that anyone can embrace either in your own way or with some support. 

Rules I follow and advise for optimal health

1. Ensure the first meal after sleeping keeps your blood sugar levels balanced

This will inform how you eat the rest of the day. This means complex foods that are nutrient-dense, not ultra-processed cereals or simple breads. Easy go-tos are eggs, homemade granolas with yoghurt and fruit.

2. Eat a varied diet

Not just to keep meals interesting but because this is the best way to get all the nutrients required for optimal health. By having variety in your diet you reduce the chances of being deficient in vital vitamins and minerals, and amino acids required for basic functioning of the body. Variety allows us to think less about the detail and enjoy our food more.

3. Good fats are essential for physical and mental health

Choose wisely and enjoy them in a balanced way. Oily fish, chia and flax seeds, coconut oil, extra virgin olive oil, nuts and seeds should all be part of a daily food intake.

4. Keep refined sugars to a minimum

They can cause harm to your gut and brain and create inflammation. Always read labels and be aware of hidden sugars in juices, smoothies, alcohol, and processed foods such as sauces. 

5. Aim to eat a wholefood diet

Real food that your grandparents would recognise, and as good a quality as you can afford. Even if you are not a confident cook or someone who has much time, you can create a simple, delicious, nutritious meal by simply baking a piece of salmon alongside a baked potato, and steaming some broccoli. 

6. A little planning and food prep goes a long way to supporting a healthy diet

Make a little space in your life and your freezer for shopping and cooking. I love helping my clients find the time for this basic rule - breaking down the timing of their week in detail to really understand how they live and helping to plan meals. A mistake I hear about regularly, and of course which I have also made, is choosing foods when you are too hungry to make informed sensible decisions and end up grabbing a quick short-term fix.

7. Enjoy what you eat

Eat mindfully with joy and gratitude as much as you possibly can. This I believe wholeheartedly. There is never any reason that anyone should eat food they dislike, there are always alternatives available in my opinion. I also know that the way you cook some foods can have a huge impact on taste, appearance and texture, especially for "fussier eaters". Exploring this aspect of eating is incredibly interesting and can be incredibly helpful for clients who feel stuck with the foods they choose.

There really are many ways to look at nutrition and food, but I believe if you can keep things simple, then you are more likely to succeed.

Ultimately, I am a nutritional therapist and have created and designed recipes for my clients over the last 12 years since I graduated from the College Of Naturopathic Medicine. I want to empower my clients to cook fresh healthy food that tastes great and is going to upgrade your diet with the ultimate goal of optimal health and vitality.