People indulge in too many things during the holiday season, including extra mince pie and Baileys.

To lose extra weight quickly, it is tempting to adopt a restrictive diet.  But fad diets can lead to a vicious bingeing cycle, while embracing a few simple changes based on getting the correct nutrients to nourish your body can help form healthier habits that last.  

FEMAIL’s award-winning nutritionist Kate Llewellyn Waters shared her advice to help you live a healthier lifestyle without restricting your diet or counting calories. 

She recommends eating food that makes you feel energetic while cleansing from Christmas. High-protein, fibre-rich foods 

The Immunity Cookbook provided her meal plans, including recipes that are rich in vitamin C, probiotics, anti-oxidants, and zinc. They also support good bacteria and healthy digestion.  

FEMAIIL shares Kate’s tips on how to start your new year in a gentle and healthy manner, as well as some delicious and easy recipes. 

Make sure to include good quality protein in every meal

Chicken breast is high in protein and is also a great source of essential nutrients, such as iron, zinc, selenium and the B vitamins, which are important for energy production

The protein content of chicken breasts is very high. It also contains essential nutrients such as zinc, iron and selenium, which is important for energy production.

For the maintenance, growth and repair of your body, protein is vital. Insufficient protein can cause fatigue and weakness. 

Is 50g per day protein enough? 

  • 2 large eggs = 12g
  • 100g Wild Salmon Fillet = 21g
  • 50g uncooked quinoa = 7g
  • One serving of miso soup equals 7g
  • 100g of plain yogurt = 4g

Although we are all different and each have our own energy and nutritional needs, there is a current guideline in the UK that states that males and females aged between 19-50 require 56g and 45g of protein daily. 

However, individuals over 65 may benefit from a little more protein – between 1g and 1.2g per 1kg of their body weight – to help minimise age-related muscle loss.

You can get good quality protein from free-range eggs and fish, Greek yogurt, and natural live yogurt. Just make sure to check the labels for any sugary or artificial additives. 

For those who don’t want to eat meat or animal products, non-animal protein options such as chickpeas and legumes (for example, beans) are great alternatives. 

Hummus served with crudités, such as sliced carrot, celery, or red pepper is a super-healthy, quick snack – loaded with protein, fibre, as well as containing lots of different essential vitamins and minerals.

Include a variety of protein sources into your diet. Give plant-based proteins a try – beans, lentils and quinoa are just a few examples. 

Do not forget to include the fiber

Prebiotic fiber is essential for good immune health 

Prebiotic fibre, which is a type of fiber that ‘feeds our good bacteria’ and allows them to thrive, is a very important one. This fibre can cause a decline in immune system health which could lead to sickness.

Many people believe prebiotics are synonymous with fibre. A prebiotic must be not absorbable in the stomach, fermentable by intestinal bacteria and promote the growth of beneficial bacteria.

Many people overlook fiber, as it is an essential nutrient that many adults don’t get enough. In the UK, 90 percent of adults don’t get enough fiber.

Although 30g is recommended, the daily average intake for women is only 17g while men consume 20g. For gut health and general health, fibre is vital. You are also less likely to reach out for high-sugar or high-fat snacks in the interval between meals.  

You should increase the amount of fibre you eat slowly if you aren’t already eating enough. This will allow your body to adjust. 

Drinking enough water can help you avoid constipation and increase your fiber intake. Including a variety of foods in your diet will ensure that you’re eating foods that contain different types of fibre – soluble, insoluble and resistant starch, which all play different roles in our health.  

Concentrate on the essential nutrients of a food or drink to ensure variety and health

Instead of focusing on the calories in various foods, it is better to focus on what ‘essential nutrients’ are found in food and how they help you feel more energetic. 

They are known as essential nutrients. Vitamins, minerals and other vitamins are critical to our bodies and cannot be replaced. These nutrients are vital to the functioning of our organs and bodies, which can lead to positive mental health as well as many other benefits.

Kate's favourite smoothie includes spinach, cantaloupe melon, almond nut butter, flaxseeds, and water or coconut water

Kate likes to make smoothies with cantaloupe melon and flaxseeds.

A varied and balanced diet will help us to maintain our good health. The most important thing that I have found is that every food contains a combination of carbs and protein, as well as fats which are made up of many chemicals. 

To ensure that our bodies are at their best, we must have all the micronutrients required. There are 16 essential vitamins and 13 minerals. These requirements can be met most effectively by eating varied, diverse foods.

Avoid getting stuck in the same food routines over and again. 

At least 7 servings per day of fruits and vegetables, at most 5 and 2 servings each. Aim to eat at least 25 varieties of vegetables each week. Then, next time you visit the veg store, choose a vegetable that you’ve never had before. Diversity is the key.

A lot of people ask me about smoothies, whether they’re healthy and beneficial for our health. 

What is 30 grams of fibre per day? 

  • 50g oats = 9g
  • 1 thin slice of wholegrain bread = 2g
  • One apple equals 4g
  • 1 banana = 3g
  • 1 carrot equals 3g
  • 100g lentils cooked = 8g
  • 25g pistachios = 3g

 

You can incorporate healthier food into your diet by using them. They may be a great way to increase fruit and vegetable intake. 

Although the World Health Organisation (WHO), recommends adults consume five to six servings of fruits and vegetables per day, most individuals don’t reach this amount. Smoothies can help with this, since you can consume three to four servings of plant-based food in one smoothie.

Smoothies can also promote greater fibre intake. As we’ve seen fibre is important for our health as it helps to support the growth and development of beneficial gut bacteria. It is vital to have a variety of gut bacteria. This promotes healthy immunity, lowers inflammation, and supports mental and physical health. 

If you are thinking of what ingredients can be added to smoothies, there is no shortage of prebiotic food options, including bananas (almonds), oats, and chia seeds. Smoothies can help you increase your prebiotic fibre intake if you use the right ingredients.

Make smoothies at-home with a wide variety of plant-based ingredients, including nuts, nut butter, seeds and fruits. 

This is my favorite way to get a nutritious meal, packed with goodness, in a time when it’s not possible to have a large breakfast. This is also a good option if you are looking for a quick snack. Coconut water is an excellent source of minerals like magnesium, manganese, and potassium. I use it often in my smoothies. 

Get healthy by eating foods that improve your gut health

In addition to plant-based food that is rich in prebiotic fiber and helps to ‘feed our gut bacteria’, fermented foods such as sauerkraut or natural live yogurt, cheese, are full of probiotic bacteria. These bacteria are good for digestive health and the gut.

You can make your own sauerkraut, which is more nutritious than the store-bought. 

Miso soup makes a fantastic probiotic-rich, plant-based lunch option and is rich in prebiotic-fibre and help to 'feed' our gut

Miso soup makes a fantastic probiotic-rich, plant-based lunch option and is rich in prebiotic-fibre and help to ‘feed’ our gut

While homemade products may have higher levels of beneficial bacteria and more variety, there is a risk that they could contain harmful bacteria if not properly stored and produced. Make sure to store your homemade version at the right temperature, and that the equipment is properly used.

Study after study suggests eating fermented food every day or even once a week to notice a difference. The new bacteria doesn’t live in the stomach and can be killed off. 

Try to have a variety of fermented foods, either daily or on an alternate day. Mix it up and make sure you don’t eat the same thing every time. They all contain different types and strains. 

Don’t eat processed, salty or sugary snacks.

The sugar content and saturated fat in processed ‘treat foods’ can be high. They are also often packed with chemicals. 

Diabetes, insulin resistance and fatty liver can be caused by high sugar diets. 

These conditions can often be difficult to see.

Kate's Chocolate Cups are packed with antioxidants from the raw cacao powder and magnesium, which is a mineral essential for energy production and brain health

Kate’s Chocolate Cups contain antioxidants thanks to the cacao powder, and magnesium. This is a vital mineral for brain health and energy production.

Additionally, increasing evidence is showing that high-processed foods have negative effects on brain and mood.

Even though the amount of sugar and saturated fat found in snack foods may appear to be healthy, it is likely that the added chemicals (artificial sweetnesseners, preservatives or emulsifiers), are causing problems for your health.

The long-term health effects of the additives are not well understood. This is why it is crucial to avoid foods that have them. You can make your own chocolates and flapjacks instead of buying processed snacks. This allows you to control how much sugar is added while ensuring that no chemical additives have been added.

Homemade chocolate can last 3-5 days in the fridge, so have a go at making it yourself – it is so easy and takes literally five minutes Contains antioxidants, made from raw cacao powder 

One of the most important food sources for magnesium is raw cacao. This mineral is essential to energy production and brain health. It also supports the nervous system, bone health, as well as supporting your body’s metabolism. Cacao can also be a good source of iron. Raw cacao contains the compound phenylethylamine, which promotes energy and mood.

These nutrients are not available in the average chocolate bar. Why not make your own? You will also need less sugar to satisfy your sugar cravings, so you’ll only be consuming a tiny amount. 

Everybody can cook

The red peppers Kate's frittata are good sources of vitamins A, E and K, folate and the mineral potassium. They are also very high in vitamin C and contain powerful antioxidants

Kate’s frittata contains red peppers that are rich in vitamin A, E, K and folate. These red peppers are high in vitamin A and rich in powerful antioxidants.

This doesn’t mean it has to take too much time or be complicated. A ready-to-eat meal takes only 5-10 minutes to prepare in the microwave, and 35-40 minutes when it is baked in the oven.

You can make a quick and nutritious omelette in just 5-10 minutes. Top it off with mozzarella. It is high in probiotic bacteria which can improve gut health.

A side salad is a great way to make this a nutritious and healthy meal. It’s high in healthy fats, protein and complex carbohydrates, and also contains beneficial bacteria, vitamins and minerals. 

The Immunity Cookbook: How to Strengthen Your Immune System and Boost Long-Term Health, with 100 Easy Recipes by Kate Llewellyn-Waters is available for £14.99

Kate offers a meal plan that will help you detoxify and feel energized to get started on your resolutions for the New Year. 

This menu of meals is varied and diverse, loaded with healthy complex carbohydrates, protein, healthy fats, fibre, essential vitamins and minerals and powerful plant compounds – phytonutrients – that are beneficial to health. Making your own meals is a great way to avoid harmful chemicals, like chemical additives. 

BREAKFAST

Smoothie for energy 

It is dairy-free, gluten-free and vegan friendly. Serves 1.

It contains a wide range of plant-based food ingredients, including prebiotic fibre, vitamins, minerals, phytonutrients, healthy fats, and protein. This smoothie includes cantaloupe, spinach, almond butter, flaxseeds and coconut water. This is packed full of different vitamins such as antioxidant vitamins A and C as well the mood-boosting mineral magnesium. 

 INGREDIENTS 

A large amount of spinach

3 Tbsp cantaloupe melon

2 Tbsp almond butter

Flaxseeds: 2 Tbsp

1 kiwi, cut into pieces

Extra ice to be served (optional).

Coconut water, 200ml or water

METHOD 

1. Combine all of the ingredients with the coconut water and water. Blend for one minute at high speed. Mix in the rest of the water until you get a smooth consistency.

2. Serve immediately, adding extra ice, if required.

LUNCH 

Miso soup

It is dairy-free. Vegans are welcome. Serves 4.

This delicious, nutritious and healthy plant-based dish is great for lunch. Japanese for miso, it means “fermented beans” in Japanese. In Japan, the norm is to have miso at least once daily, including breakfast. The body is said to be stimulated by miso and it can also be used as a stimulant. The miso paste, which is made with fermented soybeans or grains, contains lots of beneficial bacteria. Miso paste is rich in plant protein, as well as a wide range of beneficial compounds and nutrients, also known collectively as phytonutrients. 

INGREDIENTS  

Instant dashi (Japanese broth): 3-4 Tbsp or 3 Tbsp vegetable boillon powder

Finely sliced 4 spring onions

2 Tbsp miso paste

200g cubed silken tofu

1 Tbsp sweet rice wine

1 Tbsp soy sauce

Options – for a gluten-free option, replace the soy sauce with tamari. 

 

METHOD  

1. In a saucepan, bring 800ml of water to boil. Stir in the vegetable bouillon or dashi powder. Allow the onions to cook for 2 minutes.

2. Mix the miso paste in a bowl. Add a little hot broth to the bowl and mix until smooth. Mix the paste into the saucepan. Stir in the sweet rice wine, tofu and soy sauce. Do not boil.

3. Serve immediately

 

Frittata with pepper and rocket

Serves 4. 

This frittata uses red peppers because they provide good amounts of vitamins A and E as well folate and potassium. Red peppers have a high level of vitamin C. Additionally, they contain powerful antioxidants such as lutein (quircetin), lutein, violaxanthin and quercetin. These compounds have been found to provide many health benefits.

The eggs and the mozzarella provide a lot of quality protein. This is an excellent source of probiotics, or beneficial bacteria. 

 INGREDIENTS 

1 Tbsp olive oil

2 red peppers chopped and deseeded

1 chopped red onion

2 crushed garlic cloves

4 large or medium eggs (free range, if available)

2 handfuls Rocket (Arugula), cut

1 Tbsp Pesto

Fresh basil chopped in a handful

100g mozzarella, chopped

Black pepper freshly ground

 

METHOD  

1. Turn the heat to medium-high.

2. In the meantime, heat oil in a frying pan or skillet (ovenproof) on low heat. Cook the red peppers until tender. Cook the onions for three minutes. Stir in crushed garlic.

3. Mix the eggs with the pesto, fresh basil, and rocket in a separate bowl. Add freshly grated black pepper to the dish.

4. Put the eggs in a frying pan and heat for about 2-5 minutes, or until the top of the frittata has set. Place the cheese on the frittata. After that, heat the grill until the bottom of the frittata has set.

 

DINNER

Broccoli and lemon chicken served with cashews

Serves 4. 

High in protein, chicken breast has a lot of important nutrients such as zinc, iron and B vitamins. These essential nutrients are crucial for energy production. Cashew nuts are great for this recipe. 

 INGREDIENTS 

2 Tbsp olive oil

Cut into small strips from 3 skinless chicken breasts

250g Tenderstem broccoli, stems halved

2 minced garlic cloves

200ml of chicken stock or more if needed

1 Tbsp honey

80g (1/2 cup) cashew nuts

Juice and zest grated from one lemon

Alternatives: Tofu can be substituted for the chicken by 300g. 

METHOD 

1. Heat the olive oil gently in a large wok on a low heat. Add the chicken strips. Stir-fry the chicken for about 8-10 minutes, or until they are golden brown. Set aside on a plate.

2. Stir-fry the garlic and broccoli in the wok for 3-4 mins. The stock, honey, and water should be combined. Heat in a large saucepan and bring to a boil. Heat the chicken in the wok. Add the cashew nuts and lemon zest to finish heating. If necessary, you can add additional stock to get the right consistency.

3. You can serve it with wholegrain or cauliflower rice or quinoa.

 

 

TREATMENTS

Chocolate Cups

This makes 10 cups. Gluten-free, vegan and dairy-free

This chocolate cup is rich in antioxidants thanks to the raw cacao powder. Raw cacao powder is one of the most important food sources for magnesium. This mineral is essential to energy production, brain and bone health as well as supporting the nervous system. Cacao can also be a good source of iron. Raw cacao contains the compound phenylethylamine, which promotes energy and mood. 

These are creamy thanks to the coconut cream. They are equally delicious topped with peanut butter. You can add more maple syrup if you like a sweeter flavor. 

 INGREDIENTS 

100g coconut oil, melted

Unsweetened cacao powder, or unsweetened raw cocoa powder: 3 Tbsp

Coconut cream, 2 Tbsp (canned).

1 Tbsp Maple Syrup

Optional topping: Peanut butter

 Options: if you choose to eat these topped with a nut butter, you can us any type you have to hand. These are also great with almond butter and hazelnut butter.

 METHOD

1. Combine the cocoa powder and coconut oil in a large bowl. Next, add the maple syrup and coconut cream to form a smooth paste. If necessary, you can adjust the maple syrup.

2. On a plate, place 10 paper mini cupcakes cases. Then cover each one with chocolate mixture. Place the mini cupcake cases on a plate and freeze for about 5-7 minutes until the chocolate has set.

3. Take the chocolate cups out of the freezer and spread peanut butter on them. Place in the refrigerator for about 40 minutes.

4. Take straight out of the refrigerator.