Xuxa Milrose, in-house nutritionist at Omni wellness
What do you eat for breakfast?
A savoury breakfast bowl, including some sort of high-fibre carb, such as buckwheat, quinoa or millet, with spinach or kale, jammy eggs, some avocado and mixed seeds.
What do you have for a 3pm energy boost?
I am a sucker for a stuffed Medjool date. My favourite combination is crunchy peanut butter and a sprinkling of Maldon sea salt.
What would you never dream of eating?
Oysters. They commonly carry Vibrio vulnificus and Vibrio parahaemolyticus, which are types of bacteria that can cause abdominal cramping, nausea, diarrhoea, vomiting, chills and fever.
What treat do you indulge in?
Tony’s Chocolonely in the dark chocolate, almond and sea salt flavour. Chocolate has some credible benefits. The polyphenols in dark chocolate with a 70% or higher cocoa content help reduce inflammation and act as an antioxidant. They may even contribute to easing feelings of anxiety and improve symptoms associated with depression.
Which health or superfood is overrated?
Celery juice is often touted as a magic remedy that can help “reset the gut”, but there’s no credible, scientific evidence. Sure, it’s full of magnesium, iron, folate, vitamins A, C and K, but it has nowhere near the same levels of these nutrients compared with the amounts found in other veg such as kale, lettuce and broccoli. Ironically, because it’s been juiced rather than blended, you’ve lost all of the beneficial fibre as well as some of the valuable vitamins.
What do you eat that would surprise people?
“Real” sugar. The common perception is that natural alternatives to white sugar, such as honey and maple syrup, are healthier because they’re less processed. But white table sugar is also derived from a natural source: the sugar cane plant or sugar beet. Table sugar is glucose and fructose, and most alternatives are made up of the same two sugars, but in differing ratios. The only notable difference is that honey and maple syrup contain extra micronutrients, such as vitamins, minerals and polyphenols, albeit in very small amounts.
What would you never let your children eat?
Processed meats such as bacon, salami, packet ham and hot dog sausages have very little nutritional value and can easily be swapped for healthier, more nutritious alternatives.
What do you have for dinner – and when?
I like to eat at least three hours before bedtime to optimise digestion. I love curries and make a very good vegan korma, packed with tofu, or Punjabi chole, which is a chickpea curry made with black tea. Both are full of protein, fibre and flavour. I serve them with roasted root veg or in a jacket potato.
Which one food or supplement would you encourage people to eat?
Beans not only boast an impressive profile of B vitamins, iron and folate – which are crucial for the transportation of oxygen around the body and energy production – but they’re also a brilliant source of fibre and protein. A 100g portion of white beans contains at least 6g of protein and more than 7g of fibre. Including more beans in your diet may help reduce cholesterol, decrease blood sugar and increase the amount and diversity of beneficial bacteria in the gut.
Dr Camilla Stokholm, NHS GP
What do you eat for breakfast?
To optimise my hormones, I have a decent portion of protein with plenty of fibre and healthy fat. I love any savoury dish with eggs, Greek yoghurt in chia puddings or bircher muesli.
What do you have for a 3pm energy boost?
Since adjusting my lifestyle to include filling meals at predictable times in the day, I don’t snack any more.
What would you never dream of eating?
Any of the sweet cereals I grew up eating – they don’t trigger any of our fullness mechanisms and can paradoxically trigger our hunger hormone.
What treat do you indulge in?
Many people agonise about coming up with “healthy” versions of desserts, but I like a proper, hearty and comforting pudding. I enjoy the indulgence.
Which health or superfood is overrated?
Protein supplements. Almost no one in the west will have a protein deficiency, but most of us are very deficient in fibre. Spend that money on tinned beans.
What do you eat that would surprise people?
I love cheese and full fat yoghurt. There is so much robust evidence demonstrating fermented dairy reduces inflammation, but many people are still too scared to enjoy it.
What would you never let your children eat?
I grimace seeing children have fizzy drinks – they are terrible for their teeth and microbiomes.
What do you have for dinner – and when?
It’s best to finish all eating at least three to four hours before sleeping because this optimises our sleep hormone melatonin and fat-storing hormone insulin – although my shift patterns can make this difficult. I try to eat seasonally, and always have a salad starter with some vinegar to help stabilise my blood sugar. This is followed by a plant-heavy main course and usually some fruit afterwards.
Which one food or supplement would you encourage people to eat?
Extra virgin olive oil – it’s great for cardiovascular health and the microbiome. I pour it on everything, aiming for two to four tablespoonfuls a day.
What Your Doctor Eats by Camilla Stokholm is published in April
Dr Duane Mellor, registered dietitian and British Dietetic Association spokesperson
What do you eat for breakfast?
A large glass of water with homemade sourdough bread and various cheeses to add protein.
What do you have for a 3pm energy boost?
I am often in clinic at 3pm, but I save an apple to eat while waiting for a train home after work.
What would you never dream of eating?
Oranges – not for a nutritional reason, I just remember being sick after eating one at primary school. It reminds me that when advising people to try foods, it needs to be something they can imagine enjoying.
What treat do you indulge in?
Dark chocolate ginger. I could cite bits of research to justify it, but it is about enjoying the flavours and textures.
Which health or superfood is overrated?
I struggle with foods such as quinoa, which due to demand in rich countries have become too expensive for many in the countries in which they were traditionally eaten. This is especially annoying where local foods with similar nutritional benefits, such as pearl barley and spelt, are rarely eaten.
What do you eat that would surprise people?
Ghee, it may not be healthy due to its saturated fat content – but I prefer to concentrate on the amount of fat I use, and use the best fat for the recipe.
What would you never let your children eat?
Slush drinks. Since the introduction of the soft drinks industry levy, many of these have been made sugar-free. However, the amount of glycerol now used in them has been linked to the collapse and hospital admission of at least five children aged under four. The Food Standards Agency has said that these should not be given to those under four.
What do you have for dinner – and when?
I tend to eat around 6.30pm; things like freshly made chillis, curries or bolognese.
Which one food or supplement would you encourage people to eat?
Sprouting broccoli is very adaptable and can be added to stir fries, a roast or a veg-boosted macaroni.
Sarah Berry, professor at King’s College London and chief scientist at Zoe
What do you eat for breakfast?
Greek yoghurt and kefir, with granola, dried cranberries, goji berries, a handful of walnuts and almonds, and a sprinkle of chia and flaxseeds.
What do you have for a 3pm energy boost?
Crackers and cheese. It powers me through to dinner.
What would you never dream of eating?
I don’t believe in banning any food, it’s about balance and moderation. But I tend to steer clear of “low fat” products. To remove fat from food that naturally contains it, such as milk or yoghurt, it must be processed. This removes beneficial nutrients and adds unnecessary and potentially unhealthy compounds such as flavourings, emulsifiers and stabilisers. It’s better to enjoy the real thing in moderation.
What treat do you indulge in?
Classic milk chocolate – Cadbury or Galaxy – is pure comfort. I also can’t resist Walkers salt and vinegar crisps, especially paired with a glass of wine. It’s not the healthiest choice, but if you’re not enjoying your food, it’s not really nourishing in the long run. Life’s too short not to indulge in a treat every now and then.
Which health or superfood is overrated?
The idea of a single “superfood” is nonsense. There’s no magic bullet. It’s about a super diet – a whole range of nutrient-rich foods, not just one thing.
What do you eat that would surprise people?
I love a bacon sarnie with white bread and butter – that’s a sign of a fun night. Even “unhealthy” foods can have their place in a balanced life – food plays a powerful role in creating memories and joy.
What would you never let your children eat?
The key is to teach children a balanced approach, where no food is off-limits, so they can make informed choices as they grow. That said, I’d limit their consumption of energy drinks.
What do you have for dinner – and when?
I typically eat with my kids around 6pm – something quick and simple, like pesto pasta with veggies, spaghetti bolognese with plenty of mushrooms, or salmon with roasted vegetables and potatoes. I also tend to have a snack around 9pm. I know late-night eating isn’t ideal for metabolic health, but I think it’s important to honour your own natural hunger signals, rather than obsessing over timing.
Which one food or supplement would you encourage people to eat?
Nuts are one of the most nutrient-dense foods you can add to your diet. They’re packed with healthy fats, fibre, polyphenols and essential micronutrients such as magnesium and vitamin E. Plus, they’ve been shown to reduce cholesterol, improve insulin sensitivity, and support heart health. A study we published at King’s College London found that eating nuts, especially almonds, can reduce the predicted risk of cardiovascular disease by up to 30%. For those with nut allergies, seeds are a great alternative.
Manisha Morgan, certified nutritionist specialising in helping women navigate menopause
What do you eat for breakfast?
A nutrient-dense smoothie, packed with protein powder, dates, berries, spinach, beetroot and fresh turmeric.
What do you have for a 3pm energy boost?
If I have a hearty and nutritious meal, I can usually go until dinner without needing a snack. However, if I start to feel hungry, I’ll opt for a quick and healthy snack like Greek yoghurt or nuts.
What would you never dream of eating?
I try to limit fried foods. They absorb a lot of oil, making them high in calories, and they often contain harmful trans fats linked to heart disease and inflammation.
What treat do you indulge in?
Cakes, especially those with cream, are my favourites. To keep things balanced, I follow the 80/20 rule: 80% nutritious, 20% delicious. It’s a sustainable approach to balancing my diet.
Which health or superfood is overrated?
Kale. It’s not that nutritionally different to spinach, which tastes a lot better. I’m especially not a fan of kale chips, I prefer air-fried potato chips with a chilli dip. Just as nutritious, tasty and more filling.
What do you eat that would surprise people?
Carbs, carbs and more carbs! I can’t imagine a meal without bread, rice, chapati, or pasta. They’re not just tasty; they’re also packed with fibre and keep me feeling full. As a menopausal woman, it’s even more important to include complex carbohydrates in my diet. They can help lower my risk of heart disease, which is significantly higher for women after menopause.
What would you never let your children eat?
It’s crucial to teach children moderation and for them to develop a healthy relationship with food – excessive restriction isn’t healthy, but neither is unlimited freedom. I occasionally allow fizzy drinks if we are eating out or on special occasions, but say a firm “no” to energy drinks. These aren’t suitable for children because of their high caffeine content, which can disrupt sleep, cause anxiety, and increase heart rate.
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What do you have for dinner – and when?
I eat dinner between 5.30pm and 6.30pm. For a quick meal, I’ll prepare a pasta dish with frozen vegetables and add mozzarella for protein. Or I’ll cook a large Indian meal to last a couple of days. This might include rice, lentil or chickpea curry, and a vegetable curry or salad.
Which one food or supplement would you encourage people to eat?
Most people don’t get enough vitamin D from sunlight or diet alone, and low levels can lead to a weakened immune system, fatigue, mood disturbances, bone pain and other health issues. It’s recommended that you have a blood test to determine your vitamin D level before starting to take a supplement. If you’re significantly deficient, you may need a higher initial dose or bolus, followed by a lower maintenance dose.
Rhiannon Lambert, founder of nutrition clinic Rhitrition, host of the Food For Thought podcast, and author of five best-selling books, including The Science of Nutrition
What do you eat for breakfast?
Greek yoghurt topped with chia, pumpkin, flax and sunflower seeds, plus fresh or frozen berries. This combination provides protein, healthy fats and fibre.
What do you have for a 3pm energy boost?
Hummus paired with veggie sticks, such as carrots or cucumber, or wholegrain crackers. Hummus is naturally rich in fibre and plant-based protein, and adding tahini ups the healthy fats.
What would you never dream of eating?
Pork scratchings – they’re very high in saturated fat, and a typical serving often contains more than half the NHS recommended daily intake of salt, and too much can contribute to high blood pressure. They offer little in the way of beneficial nutrients like fibre, vitamins or minerals.
What treat do you indulge in?
A big cup of hot chocolate is the perfect indulgence to me. I love the rich flavour of dark chocolate and, as an added bonus, it’s high in antioxidants.
Which health or superfood is overrated?
The idea of restoring lost collagen through supplements may sound tempting, but the reality often falls short of the hype. Collagen found in drinks and pills typically offers minimal, if any, proven benefits for skin, hair and nails. Many supplements on the market may not even contain the promised type of collagen due to a largely unregulated industry.
What do you eat that would surprise people?
Seed oils, like rapeseed and sunflower oils, have often been criticised for being high in omega-6 fatty acids, which purportedly cause inflammation and contribute to chronic illness. But omega-6 is an essential fat that the body cannot synthesise on its own, meaning it must be sourced from food. When consumed in moderation, omega-6 fatty acids lower levels of bad cholesterol (or LDL), reducing the risk of heart disease and stroke.
What would you never let your children eat?
With children, I think it’s important that nothing is completely off the table 100% of the time. Eliminating certain foods may lead to an unhealthy relationship with food, which can trigger overeating when the food is eventually reintroduced.
What do you have for dinner – and when?
I focus on plant-based, whole foods. In cold weather, I love preparing warming meals like curries and pasta dishes.
Which one food or supplement would you encourage people to eat?
Vitamin D is the supplement I’d encourage everyone to focus on. It’s essential for bone health, muscle function, and a strong immune system – and has even been linked to mood regulation. Food sources of vitamin D are very limited, which makes supplementation vital.
What do you eat for breakfast?
I aim for 30g of protein and at least two portions of vegetables – perhaps a frittata, shakshuka or protein pancakes. I’ve had breast cancer three times, and there is evidence to show that fasting for 13 hours overnight reduces the risk of recurrence so I generally don’t eat until 12.30pm.
What do you have for a 3pm energy boost?
One square of dark chocolate, slices of apple with peanut butter, or slices of cucumber with cheddar.
What would you never dream of eating?
I don’t think I’ve eaten at McDonald’s for more than 25 years.
What treat do you indulge in?
Desserts and baked goods – especially from artisan bakeries, such as EK bakery in east London, which make everything from scratch, using butter, eggs and sugar – a little indulgence is good for the soul.
Which health or superfood is overrated?
Freshly made green juice – this still only counts as one portion of fruit and vegetables, and removing the fibre strips away any gut health benefits. Some of these juices can also raise blood sugar quite quickly.
What do you eat that would surprise people?
Full fat yoghurt and cheese. Epidemiological data shows that eating fermented dairy such as yoghurt, kefir and cheese is protective against breast cancer and recurrence. Full fat strained Greek yoghurt is high in protein, other fat-soluble nutrients and calcium, and some is fortified with vitamin D.
What would you never let your children eat?
I would avoid ready-made tomato pasta sauces as they often have added sugar and preservatives. It’s really quick, cheap and easy to make your own with tinned tomatoes, and freeze some for later.
What do you have for dinner – and when?
Tonight, I’m having a venison steak with chimichurri, tenderstem broccoli and roasted sweet potato. I make sure I have finished eating at least three hours before I go to bed.
Which one food or supplement would you encourage people to eat?
Omega-3 fatty acids – either as a fish oil or algal supplement. Only 21% of the UK population follows the NHS recommendation of consuming two fish portions a week. Essential omega-3 fatty acids are crucial for brain and cell function, and also help maintain a healthy heart, lungs, blood vessels and immune system. I suggest taking an MSC-approved (meaning it is backed by the Marine Stewardship Council) supplement rich in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which can support brain health while also being environmentally sustainable – I use Wiley’s Finest.
Dr Hazel Wallace, registered associate nutritionist, founder of The Food Medic, and author of three best-selling books, including The Female Factor
What do you eat for breakfast?
Overnight oats or baked oats with Greek yoghurt and berries.
What do you have for a 3pm energy boost?
I like to have a big lunch, so I’m usually not hungry at this time – occasionally I will make a quick trail mix with a handful of nuts, some blueberries and dark chocolate.
What would you never dream of eating?
Dried insects – they’ve become popular in recent years, and while I know they’re a sustainable protein source and enjoyed in many cultures, the idea of crunching on crickets just doesn’t appeal to me.
What treat do you indulge in?
I love to make a crumble with custard and ice-cream. Instead of viewing desserts as treats, I see them as foods for joy rather than function or fuel.
Which health or superfood is overrated?
Greens powders – they’re expensive, not a substitute for whole fruit and veg, lack research to confirm effectiveness and are not always safe for those on certain medications or when pregnant and breastfeeding.
What do you eat that would surprise people?
People are surprised to hear I eat oats every day. Yes, they contain carbs, which will cause a blood sugar rise – but this is normal. I pair mine with fats and protein to reduce the impact of that blood sugar rise and to help stabilise my energy levels.
What would you never let your children eat?
Energy drinks – they contain unhealthy amounts of caffeine and sugar.
What do you have for dinner – and when?
I have dinner at around 6pm to 6.30pm and go to bed at 9.30pm. Dinner usually involves a source of protein, such as chicken or fish, lots of veggies and whole grains or potatoes. Last night I was feeling lazy, so I had shakshuka with eggs and sourdough. Not a typical dinner, but still balanced and nutritious – and it hit the spot.
Which one food or supplement would you encourage people to eat?
Oily fish is incredibly powerful due to its omega-3. I’d recommend aiming for two portions a week.
Zoe Griffiths, registered nutritionist specialising in public health, and owner of ZG Nutrition
What do you eat for breakfast?
Two Weetabix with two dessertspoons of flaxseed, a tablespoon of chia seeds, a sprinkling of sunflower or pumpkin seeds, plus banana, blueberries or apple. I’m allergic to dairy products, so I use rice milk fortified with calcium.
What do you have for a 3pm energy boost?
I have a handful of unsalted almonds or walnuts. Although nuts are high in fat, it is mainly unsaturated fat, so they are a healthy snack as long as you limit the portion to about 30g. Brazil nuts, cashews and macadamia nuts are higher in saturated fat and so should only be eaten occasionally.
What would you never dream of eating?
I would never dream of adding salt to my food. Eating too much can increase your risk of heart attacks and strokes.
What treat do you indulge in?
I love making fakeaways – healthier versions of my favourite takeaways. My current favourite is a peri-peri chicken with spicy jollof rice. It’s cooked all in one pot and is not only healthy, but also very easy to make.
Which health or superfood is overrated?
I don’t think any food is overrated, but I think there are definitely foods that are underrated. One of them is brussels sprouts, which are packed with fibre (important for maintaining a good gut microbiome and reducing your risk of heart disease, stroke, type 2 diabetes and bowel cancer). They also contain minerals such as potassium and calcium and are rich in vitamin C which supports a healthy immune system and bones.
What do you eat that would surprise people?
I enjoy eating out as much as everyone else and I don’t always make healthy choices when doing so. If I want a burger and chips, I will have it, and try to make the rest of my meals healthy choices.
What would you never let your children eat?
I try not to restrict my children from eating anything. When they’re given sweets at other children’s parties, or as rewards, I store them in the cupboard as occasional treats.
What do you have for dinner – and when?
One of my absolute favourites is a stir-fry, using up all the odd bits of veg and meat that I have left over. I stir-fry everything with one tablespoon of vegetable oil for roughly five minutes, and add a teaspoon of Chinese five-spice. This provides me with a really flavoursome, quick and nutritious meal in no time.
Which one food or supplement would you encourage people to eat?
I am a huge believer in eating seasonal fruit and veg – it’s cheaper and means that you’re eating it at its absolute best.
