Nutrition Guide. Sinead O'Donovan, Dietitian and Performance Nutritionist, RD, MSc.

Healthy eating is not a strict set of rules or a “perfect” way to eat. It is a flexible approach that supports health, wellbeing and everyday life, taking into account preferences, routines, culture and individual needs.^1,2

For people living with overweight or obesity, the most effective approaches focus on regular meals, adequate nutrition and habits that can be sustained long term. Research shows that supportive, individualised strategies are more effective than short-term fixes or restrictive plans.^3-5

Healthy eating looks different for everyone. This section focuses on simple, practical foundations that support health, nourishment and consistency over time.²

Eating regularly is a key part of healthy eating. Having meals and snacks at consistent times helps support energy levels and appetite regulation.^6,7

Skipping meals, delaying eating for long periods, or under-eating earlier in the day can make hunger harder to manage. This often leads to stronger hunger, cravings and overeating later on.^2,6

A balanced eating pattern includes protein, carbohydrates and fats, along with a variety of colourful foods such as leafy green vegetables (for example spinach and broccoli), orange vegetables (such as carrots and peppers), berries, tomatoes and other fruits, and wholegrain carbohydrates like oats, brown rice and wholemeal bread. Each plays an important role in supporting health and weight management^1,7

Protein plays an important role in overall health by helping to maintain muscle mass, which is important for physical function and metabolic health, particularly during weight loss.^3,5 Including protein at meals can help you feel fuller for longer, reduce hunger between meals and support steady energy levels throughout the day.^2,3

Aim to include a variety of protein sources such as meat, poultry, fish, eggs, dairy foods, beans, lentils, tofu and other plant-based options. Spreading protein across meals, rather than relying on one main source later in the day, can help meals feel more satisfying and easier to maintain over time.²

Top Tip: Some types of meat are higher in saturated fat, which can affect heart health. Choosing leaner cuts, trimming visible fat and using cooking methods like grilling, baking or steaming can help.^1,6

Including a mix of protein sources such as fish, beans, lentils, eggs and poultry supports a balanced eating pattern. Processed meats, such as sausages, bacon, ham and cured meats, are best eaten less often.⁶

Carbohydrates are the body’s main source of energy. They support physical activity, brain function and day-to-day energy needs. Including carbohydrates at meals can help maintain energy levels, reduce fatigue and support more consistent eating patterns.^2,8

Carbohydrate foods affect blood glucose levels. Some are digested slowly, leading to a steadier rise in blood glucose, while others are digested quickly. Combining carbohydrates with protein, fat or fibre can help slow digestion and support more stable energy levels.⁸

Carbohydrates that are higher in fibre, such as wholegrains and higher-fibre cereals, help keep you feeling fuller for longer and support digestive health and appetite regulation.^1,8

Top Tip: The glycaemic index (GI) describes how quickly carbohydrate foods raise blood glucose. Lower-GI choices and mixed meals tend to lead to a slower, steadier rise in energy.⁹

You don’t need to avoid any foods, these swaps are simply options to help support steadier energy levels.²

• White bread - SWAP TO: Wholegrain, rye or sourdough bread.
• White rice - SWAP TO: Basmati rice, brown rice or pearl barley
• Rice cakes -SWAP TO: Oatcakes or wholegrain crackers
• Sugary or low fibre breakfast cereals -SWAP TO: Porridge oats or oat based cereals
• Fries/chips -SWAP TO: Sweet potato/baby potato wedges or baby potato with skin on
• Biscuits -SWAP TO: Greek yogurt with berries or apple with peanut butter