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5 Healthy Eating Tips You Should Know

Feature: Long Read
Words by Emilie Dock

If you’ve ever Googled ‘healthy snacks’ or ‘superfoods’ you will know: the information out there is confusing. One day fat is bad for you, the next it’s good (if you know which ones to eat). Studies are ever-changing and there have never been more diets to try. The real issue is: there’s no one size fits all – something the nutritionist experts at Kyros Project are keen to help us understand.

Their service (now available in The Wellness Clinic) relies on blood to give us the answers. The science is complicated, but the premise is simple: stress, no matter where it comes from (overwork, lack of sleep, poor diet), plays out in the cells. Identify those areas of cellular stress and you can devise a tailored nutrition and exercise plan to make sure those cells are fighting fit.

Ready for your (blood) close-up? Get in line. The founders of Kyros – pharmacist and medical nutritionist Aidan Goggins (co-author of The Sirtfood Diet) and nutritionist and exercise specialist Gideon Remfry – are in high demand, with clients ranging from Adele and Pippa Middleton to World Champion boxers Amir Khan and David Haye. Luckily for you, we have an in – email to enquire. In the meantime, Goggins and Remfry were kind enough to share a few insights; read on for 5 healthy eating tips everyone should know. 

Tip 1: Nutrients You’re Likely Missing From Your Diet

From their research, Kyros can tell us that people living in the UK are usually lacking 5 key nutrients.

Multiple eggs of all shapes and sizes in a bowl

Vitamin D
87% of UK dwellers fall short during the winter months.

Essential for: calcium absorption, immune function and protecting bone, muscle and heart health.

Food sources: limited, but sun-dried mushrooms are very good, as well as oily fish and fortified food.

We need selenium intakes of just over 100mcg/day; the UK average intakes come in at less than half this. 

Essential for: immune function, hair and nail health, metabolism of thyroid hormones and to protect our tissues from oxidative damage.

Food sources: seafood including shrimp, mussels, clams, crab and oyster, and nuts (especially Brazil nuts).  

2/3 of young women in UK – who need it most – have deficient levels.

Essential for: regulating thyroid hormones.

Food sources: eggs, dairy, seafood, seaweed and iodised salt.

Vitamin C
As much as 50% of the British population has insufficient levels.

Essential for: immune function and the growth, development and repair of all body tissues.

Food sources: kiwis, berries, citrus fruit, guavas, papayas, mangoes, melons, spinach, Swiss chard, tomatoes, Brussels sprouts and asparagus.

Recommendations are to consume a minimum of 500mg of omega-3s a day, but the average UK intake is a meagre <100mg a day. 

Essential for: heart health and brain function.

Food sources: Oily fish, especially herring, salmon, trout, mackerel and tinned sardines.

Tip 2: Learn How to Make Your Food More Nutritious

It’s not just what you eat, but how you eat it. Here are just a handful of preparation and cooking tips to maximise the absorption of vitamins and nutrients of everyday ingredients.

The Edit: Cook Smart

  • Tip 3

    Carbs Aren’t Necessarily Bad For You

    In simple terms, carbs are your brain and muscles’ preferred source of energy – if you take carbs away from any high-performing individual, you will see a decline in mental and physical performance. One consideration is whether we need carbs more during the day when we require this performance energy, rather than after dark when we rest.

  • Tip 4

    Protein For Breakfast Stops Sugar Cravings

    Introducing a good portion of lean proteins at breakfast can help you avoid sugar crashes later in the day. People who eat protein at every meal (higher-protein diets) seem to manage blood sugar and retain more lean mass – and lose more fat mass – during weight-loss programmes. 

  • Tip 5

    Eat With The Sun

    We are consuming more calories than ever and eating later at night – both of which contribute to lifestyle-driven disease and the obesity epidemic. In an ideal world, we would synchronise our eating to align with our circadian rhythm (wake-sleep cycles), consuming more calories when we need them to perform (like breakfast and lunch) and less when we need to rest, digest and recover (after dark). 

Top Picks from the Food Halls

Healthy eating isn’t about restriction. It’s about adding super-nourishing foods to your diet. With that in mind, these are the ingredients making it into Kyros’ shopping basket this week.   

  • Kale

    Curly Kale

    As well as being rich in magnesium, folate and vitamin K, kale contains bumper amounts of the sirtuin-activating nutrients quercetin and kaempferol – good for lowering blood pressure and reducing inflammation.

  • Kiwi

    Golden Kiwi

    Golden kiwis are exceptionally high in vitamin C (160mg/100g) – 3 times the amount found in oranges. In older adults, consumption of gold kiwifruit daily significantly reduced the duration and severity of Upper Respiratory Tract Infections. 

  • Dark Chocolate

    Dark Chocolate

    Cocoa is chockful of flavanols, which have incredible benefits in the body, from enhancing brain and heart function to improving how our skin looks. Look for artisan handmade chocolate, as the oft-used Dutching method diminishes the benefits.

    Shop Chocolate
  • Coffee beans


    Coffee is a bona fide health food. In fact, coffee has the accolade of being the number-one source of polyphenol intake in the US diet. We now know that coffee drinkers have significantly less diabetes, and even healthier livers.

    Shop Coffee
Kyros at the Wellness Clinic
Kyros at The Wellness Clinic

Curious to find out what nutrients your body needs? Suffering from lack of energy, weight problems, bad skin or low immunity? Get in touch with the nutrition experts at Kyros Project for a diet and exercise plan that’s tailored to your individual needs.

+44 (0)20 7225 5678Find Out More
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