6 Nutritionists Share Their Current Food & Wellness Essentials

I prefer a savoury breakfast. Right now, I’m loving a simple, nutrient-packed start to the day – soft-boiled eggs with ripe tomatoes, fresh basil, pumpkin seeds, a drizzle of extra virgin olive oil and a pinch of sea salt. It’s vibrant, flavourful and comes together in minutes. Sometimes, I add a slice of good-quality sourdough or leftover roasted veg from dinner – balanced fats, protein, fibre and plant diversity all in one.

Grain and legume bowls are a weekday staple. I batch-cook quinoa, lentils or farro, then layer with seasonal roasted veg – like aubergine, squash and courgette – plus herbs like coriander and parsley, crunchy seeds, and a swirl of tahini or lemony yoghurt dressing. A recent game-changer has been adding pickled onions or radishes for brightness, and fermented foods like kimchi or sauerkraut for gut-loving fibre and polyphenols. It’s simple, satisfying and feeds your microbiome.

I always look forward to my weekly Natoora  veg box. It doesn’t get better than Natoora produce – it’s vibrant, fresh and full of flavour. I love the creativity it brings to home cooking – it helps me stay excited about vegetables. I always look forward to seeing what my next box has in it. 

I keep snacks whole and minimally processed. Staples in my kitchen include walnuts, seasonal fruit, dark chocolate and olives. I also keep carrot, cucumber and pepper sticks in the fridge, as well as hummus, for easy, nourishing bites my kids and I can both enjoy. 

When it comes to feeding little ones, simplicity wins. Think about focusing on whole, familiar foods that taste food and nourish growing bodies. At home, that often means things like plain yoghurt with berries and seeds, homemade vegetable soups, pasta with beans or lentil-based dishes that are easy to batch cook and freeze. I avoid heavily processed snacks where I can but know there’s room for treats – my kids adore Propercorn, especially the peanut butter flavour.  

Supplements-wise, I’m all about food first but fibre can be tricky to hit daily. So, I add a scoop of ZOE Daily30+ to a meal, whether it’s a salad, stir-fry or pasta – it supports gut health and helps keep hunger at bay. 

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Gut-friendly granola is a great way to start the day. When it comes to breakfast, I’m all about Bio & Me’s women’s health granola – a deliciously crafted blend of almonds, cashews and freeze-dried mango. What sets it apart is the protein boost from soy-protein crispies, delivering a dose of mood and energy-supporting protein without any added sugars, emulsifiers or palm oil. It even carries the GenM  tick of approval, marking it as menopause friendly. 

I’ve recently rekindled my love affair with wraps, thanks to Crosta & Mollica’s organic flatbreads. They’re free from ultra-processed nasties and emulsifiers that can disrupt our gut’s delicate ecosystem. My go-to lunch is a vibrant mix of smoked salmon, tangy kefir yoghurt, fermented kimchi and a handful of fresh leaves – effortless, full of flavour and a real gut-loving powerhouse. 

Summer travel can be tough on the vaginal microbiome. Hot weather, long journeys and wet swimwear don’t exactly create the ideal environment. I rely on Smart Strains live bacteria supplement to stay clear of unwanted symptoms. I took it daily on a recent trip to Crete and stayed symptom-free throughout. It’s a small but mighty addition to any wellness routine. 

Brain health and sleep are top priorities. I’ve been won over by Magtein, a form of magnesium that actually crosses the blood-brain barrier. Recent studies have shown it improves sleep quality, and I take it daily – the difference is tangible. 

Smoothies are a lifesaver for little ones. My insider tip is to sneak in frozen cauliflower. It sounds odd, but it blends so smoothly you’d never know, and it boosts fibre and prebiotic intake with fructans, feeding your good gut bacteria. It’s a smart hack that turns a treat into a nutrition win. 

I’m intrigued by monk fruit extract. Unlike stevia and other low-calorie sweeteners that can disrupt the gut microbiome, research suggests monk fruit may be kinder – potentially even beneficial. Definitely a trend to watch as we head into summer.

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A kefir mango smoothie is my breakfast of choice. It’s full of antioxidants for cellular health, gut-friendly probiotics from kefir, fibre for hormone detoxification, vitamin C for skin glow and immunity, plus protein to keep blood sugar stable and energy steady until lunch. I usually make extra and pour it into ice lolly moulds – they turn into the most delicious, hormone-supportive snacks for me and my five-year-old. I’m loving Ape Nutrition’s vanilla protein powder – it’s rich in amino acids and collagen for hormone support. 

I’m hooked on my peach, chicken and black bean salad. It’s full of seasonal produce, fibre, complete protein, healthy fats, and complex carbs. Plus, it looks beautiful on the plate, which actually helps digestion by stimulating enzymes and stomach acid. For dinner, I love a walnut pesto salmon traybake – rich in anti-inflammatory omega-3s, complete protein, fibre for gut health, and magnesium to calm the nervous system. It’s the ultimate feel-good, cycle-supportive meal.

Cashew butter cookie dough balls are a next-level snack. They’re moreish but nourishing. Cashew butter delivers magnesium for blood sugar balance, almonds bring vitamin E for skin and hormones, oats and dates add fibre, and dark chocolate provides antioxidants.

As a mum to a hungry five-year-old, I’m always creating colourful, balanced plates. Lots of familiar favourites like cucumber, tomatoes, and berries alongside new foods. Rainbow buffet plates let him pick and mix, making meals fun while sneaking in fibre, protein, and good fats. Even peanut butter on sourdough gets upgraded with mixed seeds – he calls them his ‘sprinkles’ now, which is a little win. 

Berries are my favourite summer food. Served with protein-rich Greek yoghurt and seeds, they’re the perfect mix of antioxidants, protein and probiotics. 

Supplement-wise, I’m focused on fertility support. Wild Nutrition’s Fertility formula is a fantastic multivitamin, while Bare Biology Omega 3 supports egg quality. I’m also a fan of Sixways  drinks, especially the hormone balance mushroom decaf – a chocolatey, caffeine-free blend that supports hormone health with B6, maitake mushroom, myo-inositol, maca root, and chromium. It’s a calming, nourishing swap for coffee during my luteal phase – no caffeine crash, just gentle hormonal support.

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