Steady energy, simple swaps, and food systems that work when you are busy and imperfect. Not another strict diet.
Start reading3 chapters, in order. Each stands on its own, but they build.
Healthy FoodStop cooking and start assembling. Keep six things in the house that need no preparation: tinned beans or pulses, frozen vegetables, pre-cooked grains, eggs or tinned fish, nuts, and something sharp like yoghurt or lemon. A real meal is then four minutes of combining, not forty of cooking.
Healthy FoodHalf the plate vegetables, a quarter protein, a quarter wholegrain carbohydrate, plus a little fat. It is the same shape Harvard and the NHS both arrived at, it needs no counting, and it is checkable in one glance. Get it roughly right most days and the details take care of themselves.
Healthy FoodFour, in order of size: sugary drink to water or unsweetened tea, refined grain to wholegrain, crisps to nuts, and dessert to yoghurt with fruit. A 120,000-person Harvard study tracked exactly these foods over twenty years and found each shifted long-term weight in a measurable direction. None of them requires a recipe.