There are so many diet tips and guidelines floating around these days, and honestly, sometimes they just leave me with more questions than answers — like, is gluten really as bad as everyone says? Should we all ditch dairy? Can the carnivore diet actually help with mental health? And how much difference does going vegetarian really make for the planet?
What makes it even trickier is that there’s some evidence backing up pretty much every diet out there — even when those ideas contradict each other. But here’s the thing most experts agree on: no matter how you choose to eat, your body still needs a core set of essential nutrients—like vitamins, minerals, protein, fats, and dairy—to thrive.
Sheree Ketter from Good Wholesome Nutrition is a Clinical Nutritionist who’s passionate about clearing up common food myths and helping people build habits that lead to long-term health and wellbeing. When we caught up recently, she shared her top “5 Expert Tips to Improve Your Daily Diet.” These tips focus on making sure your body gets enough essential nutrients—the vitamins and minerals your body can’t produce on its own but absolutely needs to function. Think calcium for strong bones, iron for energy, potassium for muscle function, and healthy fats to help absorb it all.
Since the only way to get these is through what you eat, making smart food choices matters — and Sheree’s tips make it surprisingly simple.
Eat the rainbow of fresh fruit and veg:
Shocking as it may sound, the colours of fruits and vegetables often reflect the types of nutrients they contain. For example, orange vegetables like pumpkin, sweet potato, and carrot are all rich in beta-carotene, along with fibre and potassium. Wild, right?! The great thing about this is that it gives you an easy, visual way to check whether your meals include a good variety of nutrients. Aim to eat five different coloured fruits or vegetables each day, and you’ll naturally boost your intake of essential vitamins and minerals. One simple way Sheree suggests doing this is with a rainbow smoothie — think red raspberries, orange oranges, yellow bananas, green spinach, and blue blueberries. Easy, colourful, and packed with goodness. (See my previous post for how to make this a grab & go option.)- Add protein to every meal:
Protein isn’t just found in meat — so don’t stress, you don’t need to throw a slice of chicken into your smoothie. Great non-meat protein options include Greek yoghurt and nut butters, which pair really well with fruit-based meals. For heartier dishes, ingredients like chicken, red meat, tofu, fish, or eggs are all excellent protein-rich additions to salads or sandwiches. And if you’re a snacker, keeping a jar of nuts or trail mix on your desk is an easy way to sneak in extra nutrients — including a small protein boost — throughout the day. - Don’t ditch dairy:
In some circles, going dairy-free has become trendy — and while that works well for many people, it’s not the only way to stay healthy. Dairy foods like Greek yoghurt, ricotta, and feta are packed with essential nutrients like calcium, protein, and B vitamins that support strong bones, muscles, and overall wellbeing. If you enjoy and tolerate dairy, including it regularly can be a simple way to boost your nutrient intake — think smoothies, pancakes, or salads.
But if you’re choosing a dairy-free lifestyle, no worries! Lactose-free products contain the same amount of calcium as regular milk. Additionally, other good plant-based sources of calcium are dark leafy greens, tofu, chia and sesame. - Don’t fear fats:
Fats play a crucial role in helping our bodies absorb fat-soluble vitamins like A, D, E, and K, so including healthy fats with your meals makes a big difference. Without them, nutrients in your rainbow smoothie, chicken and egg salad, or jar of trail mix might not be absorbed as effectively. Great sources of healthy fats to reach for include olive oil, avocados, nuts, fatty fish, and seeds. If you want some tasty ideas, check out my homemade granola or muesli bar recipes — they’re a great way to get more nuts and seeds into your weekly shop. Also, try drizzling olive oil on your salads or keeping tins of salmon handy for a nutritious on-the-go snack. - Go nuts for nuts:
You may have noticed nuts and seeds popping up several times in this list — and for good reason. They’re a fantastic source of healthy fats, fibre, vitamins, and minerals. Chia puddings, DIY muesli bars, a jar of trail mix, or even my homemade apple crumble recipe (found here) are all delicious ways to add more nuts and seeds into your diet. If this sounds new to you, take a stroll down the nuts and seeds aisle at your grocery store and grab a variety to try. When you get home, mix them all in a bowl with some melted coconut oil and honey, then let it set in the fridge as your own DIY muesli bars. You really can’t go wrong!
So, while diet culture often pushes fear and restriction, Sheree reminds us that healthy eating doesn’t have to be complicated or stressful. Just follow these five simple principles, and you can enjoy your meals without guilt or overthinking. And if you’re looking for guidance tailored just for you, Sheree offers personal consultations — feel free to reach out anytime.
Got any questions about these tips or want to share your own healthy eating hacks? Drop a comment below — I’d love to hear from you! And if you’re ready for a personalised nutrition plan, don’t hesitate to reach out for a consultation with Sheree. Let’s find the easy way to make healthy eating simple and enjoyable together!
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