At the start of the year I interviewed Samantha Blamires. Sam is a qualified dietitian and she has a passion for passing on trustworthy information about nutrition.
In this follow-up mini blog post I give registered dietitian Sam some quick fire questions for more nutrition nuggets of wisdom:
What is your most recommended healthy meal?
I am a firm believer that breakfast is the most important meal of the day, so depending on the season or day of the week my three favourite breakfast recommendations would be:
Weekend: Poached eggs and smashed avocado on wholegrain or sourdough toast.
I love adding some freshly chopped cherry tomatoes, a pinch of chilli flakes and ground black pepper to the avocado for a bit of a kick.
Summer weekday: Overnight oats.
I love how you can change this up by just swapping out a few of the ingredients so that you never get bored of the taste. It’s also the perfect choice for anyone who is tight for time in the morning. You can make it the night before and eat it on the run or at your desk if you don’t have time before you leave the house in the morning.
Winter weekday: Porridge.
My most recent breakfast love affair is porridge made with whole oats and oat milk, topped with chopped apple, walnuts, raisins and a sprinkle of cinnamon – it tastes like Christmas in a bowl!
What one ingredient do you recommend we should ALL try to squeeze in our diets?
When it comes to keeping healthy I believe that we should look at the diet as a whole and not focus on one specific food or ingredient.
We often see the word ‘superfood’ used to describe foods which are nutrient dense and have supposed health benefits, however this is nothing more than a clever marketing term. In many cases the same nutrients can be obtained in equal quantities from other foods (usually without the high price tag!) and therefore the term ‘superfood’ may give people unrealistic expectations about what an individual food can do.
Instead, we should aim to eat a variety of foods to ensure that we are getting all of the nutrients that our bodies need.
A good place to start would be The Mediterranean Diet.
The Mediterranean diet is a good example of a healthy, balanced diet and there is evidence to suggest that it may help to reduce the risk of chronic diseases. The diet includes plenty of fruit and vegetables, wholegrains, oily fish and modest amounts of meat and dairy.
What's your favourite #nutrifact?
Ooh, this is a tough one. I’m not sure I have a favourite #nutrifact, but it always amazes me to know that there are trillions of bacteria living in our gut – known as the gut microbiota. Gut health is hot topic at the moment and research suggests that we can influence our gut microbiota through the foods that we eat.
What is your go to place or person online for nutrition facts and research?
My go to place for nutrition research is www.pennutrition.com.
PEN: Practice-based Evidence in Nutrition, is a website for dietitians which provides information about new and emerging nutrition evidence and research.
However, if you’re not a dietitian (i.e. most of us!) and you’re looking for sound nutrition facts then check out the BDA food facts which can be found here.
If social media is more your thing then look out for people with RD (registered dietitian) in their title, or check their credentials to ensure that the information you are receiving is credible and evidence based.
Some of my go-to people on social media include:
- Laura Thomas PhD - she has a great podcast series called Don’t Salt My Game
- The Rooted Project - look out for their events and book tickets fast as they sell out!
- Dr Megan Rossi - for all things gut!
What is the thing you couldn't live without?
Wine, cheese and chocolate are the first things that come to mind. Yes, I know that’s more than one thing and yes I could probably live without all three but this is supposed to be a quickfire round, right?