Eat to Thrive
Eating well isn’t about restriction — it’s about giving your body what it needs to thrive, not just survive.
A healthy diet is one of the most powerful tools to prevent chronic conditions, boost energy, support mental health, and even slow the ageing process. But with so much information out there, how do you choose what’s right for you?
Let’s break it down.
Backed by Science: Diets That Help You Thrive
Mediterranean Diet
Rich in a wide range of fruits and vegetables across the colour spectrum, healthy fats (especially olive oil), legumes, fish and whole grains.
If you are a vegetarian or vegan, ensuring that you get your omega-3s through plant sources that contain alpha-linolenic acid is a good idea (chia, flax and hemp seeds, walnuts, edamame and canola oil are good sources).
✅ Strong evidence shows that it reduces cardiovascular risk, supports brain and metabolic health, lowers inflammation and improves longevity.
More info here
DASH Diet (Dietary Approaches to Stop Hypertension)
Is similar in many ways to the Mediterranean Diet but is more focused on lowering blood pressure by reducing salt (between 1500 and 2300 mg-1 tsp per day) and increasing potassium, magnesium, and calcium through whole foods.
✅ Proven to lower blood pressure, improve cholesterol and reduce the risk of heart disease.
There may also be benefits to LDL cholesterol levels and BMI.
More info here
Low GI (glycaemic index) approach
Aims to stabilise blood sugar by focusing on reducing overall carbohydrate intake and choosing ‘slow-burning’ carbohydrates.
Again, this diet has similarities with the DASH and Mediterranean diets) with a focus on wholefoods and reduced processed foods.
✅ Helpful for people with insulin resistance, at risk of or have been diagnosed with diabetes, or fatigue linked to blood sugar dips.
May also help with weight loss, reduce risk of heart disease and improve cholesterol levels.
More info here
Eat What you Enjoy — and Can Sustain
The best diet is one that supports your goals and fits your lifestyle long term. Food is fuel, but it’s also culture, connection, and pleasure.
Small steps like increasing your plant intake, reducing ultra-processed foods, and being mindful of how you eat can make a big difference over time.
Your Genes Matter too
Not every diet works for every body. That’s where nutrigenomic testing can help. By understanding your unique genetic variations related to metabolism, inflammation, fat processing, and nutrient absorption, you can personalise your diet to better match your health risks and goals.
Your personalised plan can include nutrigenomic insights to help you eat in a way that feels good and works for your biology — not just what’s trending