Everything A Top Nutritionist Eats On Repeat

Cereal is reserved mostly for my daughters. They like Shreddies, and we sometimes make granola from the Food for Life cookbook. Banana and oat pancakes or smoothies are also firm favourites. I try to keep their sugar intake low, so I’ll often make breakfast fun and colourful with fresh fruit, nuts or homemade granola. Sometimes, they just want yogurt with berries and that’s fine too – I’ve learned that recognisable, simple foods are often the ones kids actually enjoy and eat.

I’ll only snack if I’m hungry. If I do want a snack, it’s usually a boiled egg or a piece of fruit with a handful of nuts. The kids snack on mozzarella balls, fruit, walnuts, yogurt bowls, Propercorn popcorn and occasionally Little Jude’s ice lollies – which are lower in sugar than many others.

Soup season is my favourite. I love ribollita, a traditional Tuscan bean and vegetable soup, which I make with barley instead of stale sourdough. Butter beans, mixed beans or red kidney beans form the base, simmered in a sofrito with tomatoes and Parmesan rind. It keeps well in the fridge for a few days, perfect for working-from-home lunches. I sometimes make bigger batches and freeze portions, so we always have something nourishing to grab on busy days.

Salad bowls are a lunch staple. I build them with whole grains, beans and two to three times a week, oily fish. In summer, it’s leafy greens; in winter, wilted greens like kale or cabbage. Quinoa, spelt or pre-cooked whole grains save time. Olive oil, lemon zest, spices, and fresh herbs make them pop. Roast pumpkin, soups with whole grains and seasonal vegetables add variety and nutrients.

I buy the best tinned beans, grains and fish I can find. Bold Bean Co for beans and Fish4Ever for tinned mackerel, sardines and anchovies – they’re convenient, nutritious and taste great. I love the idea of convenience without compromising quality. On busy nights, having these pantry staples means I can throw together a dinner in minutes that’s as healthy as it is satisfying.

Pasta nights are a family favourite. I never overcook pasta; always al dente to retain its low glycaemic properties. My children adore ‘beanie pasta’ – pasta with beans, parmesan, olive oil and tomatoes or seasonal veggies. We eat salmon or white fish with greens and risottos often, and once a week, I roast a Daylesford chicken with roast potatoes and vegetables. Red meat is occasional, often minced by the butcher or used in a vegetable-rich bolognese ragu or pasta bake. I don’t eat meat, so when the family do, I’ll have fish or tofu. 

Children’s meals are about recognisable foods. My daughters don’t like fish pie or shepherd’s pie; they prefer salmon and broccoli as separate items. Learning to recognise foods is important for children – not just eating them hidden in a pie or nugget. It’s about teaching them taste and texture, encouraging them to engage with ingredients and letting them feel a sense of agency over what they eat.

Quality is key. I buy organic where possible, sustainably sourced and from trusted brands. I shop at Ocado, Natoora and local fishmongers and butchers, and farm-to-consumer products like Bona’s olive oil – a genius biodynamic, high-polyphenol, early harvest olive oil, packaged airtight within an hour of pressing. It’s affordable and keeps its flavour. A drizzle of this oil can elevate a simple vegetable bowl or a fried egg breakfast into something special.

Certain staples never leave my fridge. Lemons, spring onions, tomatoes, organic milk for my husband, soy milk for me, oat milk for the girls, dark chocolate and homemade fermented krauts. Cheese is always in there, too – weekly staples include parmesan, gouda and smoked mozzarella. 

Frozen foods always save the day. Frozen berries, peas, spinach and mushrooms are all in our freezer. They’re practical, nutritious and ensure we always have something to hand. I rely on them heavily during the winter months when fresh produce is less abundant and I’ve learned that frozen is often just as good – sometimes better – than fresh in terms of nutrient retention. 

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