How to Eat In 2025: 7 Science-Backed Tips
Sarah Berry: Exactly. It's not just about living longer, but living better and feeling healthier. And that's really what we all want, right? So it's really about taking control of our health and making those smart food choices.
So, instead of falling for crash diets this January, we encourage you to learn simple, effective ways to eat well and truly enjoy food from two of the world's top scientists. In this episode, Prof. Tim Spector and Prof. Sarah Berry share seven essential strategies to help you eat healthily in 2025. Based on the latest science from the past year, they debunk common food myths, emphasize quality over quantity, and show how the joy of eating can coexist with good health.
Make smarter food choices this year by becoming a member at zoe.com and get 10% off with code PODCAST. Follow ZOE on Instagram for more updates.
Join the community and stay informed about ZOE's groundbreaking research and content from leading scientists. Let's start the new year right by prioritizing our health through mindful eating choices. Sarah Berry emphasized the importance of making healthy dietary choices as a motivator for the new year, highlighting the immediate and long-term benefits on mood, energy, and overall health. She stressed the importance of enjoying food and finding a balance between health and pleasure in eating. Tim Spector debunked the misconception that healthy eating means bland food, encouraging people to explore a variety of appetizing and nutritious options. Both experts agreed that diet is a crucial starting point for improving health, as it is a factor that individuals can control and see noticeable changes in a short period of time. They also discussed how diet, sleep, stress, and physical activity are interconnected pillars of health, with diet being a key focus due to its accessibility and impact on overall well-being. Following their seven tips for improving health through nutrition, Sarah Berry and Tim Spector highlighted the potential benefits of reducing the risk of chronic diseases and improving long-term health outcomes. Jonathan Wolf and Tim Spector also touched on the significance of gut health in relation to dietary choices, emphasizing its central role in overall health. For thousands of years, Indian and Chinese doctors have understood the impact of gut health on overall well-being. Recent studies have shown that changes to the microbiome can have a significant effect on mood and energy levels within just a few weeks. By reducing the consumption of ultra-processed foods, which are filled with additives and lack nutritional value, individuals can improve their gut health and overall health. These foods are associated with a higher risk of various diseases and can lead to poor mental health outcomes. It's important to be mindful of the texture and structure of food as well, as ultra-processed foods are often softer and easier to overeat. Making conscious choices about what we eat can have a profound impact on our health and well-being. Eating faster leads to consuming more calories, as a 20% increase in eating speed results in a 15% increase in calorie intake. This can be attributed to ultra-processed foods lacking texture, causing individuals to overeat without feeling full. Strategies to reduce ultra-processed food consumption include being cautious of health claims on packaged foods and aiming to reduce intake by half, which can lead to a significant reduction in mortality. Additionally, establishing an eating window, or limiting the hours in which food is consumed, can have various health benefits such as reducing inflammation, blood pressure, and risk of chronic diseases. While a narrow eating window of six hours is ideal, it may be challenging to maintain, so even small reductions in the eating window can still offer health benefits. What's more important is that being unsociable and feeling miserable in the evenings can be a real downside. However, recent research, including our own study on intermittent fasting with 120,000 participants, shows that you don't have to restrict your eating to a tiny window to see benefits. Simply reducing your eating window to 10 hours can improve your energy levels, mood, hunger, and help with weight loss. This unintentionally reduces calorie intake by about 300 calories on average, leading to better weight control and a decreased risk of chronic diseases.
Additionally, giving your gut microbes a rest overnight can improve gut health and boost your immune system. Our ancestors naturally had eating habits that allowed for this rest period, and by following a 10 to 12-hour eating window, you can support your body's natural processes. It's not about being perfect or extreme, but finding a consistent eating pattern that works for you and sticking with it for long-term health benefits. Whether it's a social occasion or a vacation, occasional lapses are okay as long as you maintain your overall plan. New research also suggests that consistency in eating patterns, whether through time-restricted eating or intermittent fasting, is key to maximizing the benefits of these dietary approaches. Therefore, time-restricted eating, where you consistently eat within an acceptable window based on your lifestyle, is more beneficial than extreme forms of intermittent fasting. Our bodies are accustomed to predicting our typical eating patterns, so what works for one person may not work for another. Consistency in lifestyle habits, such as eating and sleeping patterns, is key for our bodies to function optimally.
Recent studies have shown that reducing your eating window to about ten hours can have significant benefits. Calorie counting has been proven to be ineffective for long-term weight loss, as the body can adapt by lowering metabolism and increasing appetite signals. Instead, focusing on GLP-1 agonist drugs, which target receptors in the brain responsible for hunger and fullness, has revolutionized weight loss and management. These drugs can help regulate appetite and make individuals feel fuller quicker, leading to successful weight control with minimal side effects. Understanding these mechanisms can help liberate individuals from constant hunger signals and unhealthy food choices perpetuated by the food industry. Today, a significant portion of the population in the US and the UK are living with obesity, highlighting the importance of finding effective strategies for weight management. In recent decades, obesity rates have tripled, leading to numerous health issues such as mental health problems, cancer, heart disease, and diabetes. This epidemic is costing the UK over 200 billion pounds annually, exceeding the country's entire budget. The food landscape we live in, filled with ultra-processed foods designed to stimulate our brain's pleasure centers, has contributed to this crisis. However, medications like GLP-1 can help curb cravings for unhealthy foods and aid in weight loss for those with obesity or mild diabetes. While there are risks associated with these medications, the benefits often outweigh them, leading to a longer life and reduced risk of diseases like cancer and dementia.
It is important to note that while GLP-1 can help with weight loss, it is essential to make healthy food choices in conjunction with taking the medication. By reducing ultra-processed foods, consuming a mainly plant-based diet, and focusing on nutrient-dense foods, individuals can improve their overall health and reduce the risk of side effects. It is crucial to remember that a balanced diet is necessary for providing essential nutrients and promoting overall well-being, even when taking medications like GLP-1. People may not realize how much drinks contribute to our calorie intake, which is why it's fascinating. We're not just talking about alcohol, but all drinks. In the U.S., drinks account for 18% of our energy intake, which is a significant amount. By simply modifying the drinks we consume, we can reduce added sugar intake, which is a major health concern. It's important to be mindful of the type of drinks we choose, as some can be high in calories and sugar. Opting for simpler coffee or tea options can have positive health benefits, such as reducing the risk of various diseases. Additionally, fermented drinks like kombucha and water kefir can be good alternatives to unhealthy options, promoting a healthier gut microbiome. Making intelligent choices about the drinks we consume can have a positive impact on our overall health. Tim Spector: So, when it comes to choosing drinks, it's important to be mindful of hidden sugars and fats. Artificial sweeteners may also have a negative impact on our health, possibly through the microbiome. Opt for water, coffee, tea, and fermented drinks like kombucha and kefir for added benefits.
When it comes to diet, eating more plants is key. Aim for 30 different plants a week, including fruits, vegetables, nuts, seeds, herbs, and spices. You don't have to give up meat completely, but reducing your intake can have significant health benefits. A balanced plate with more plants and less meat is ideal for gut health and overall well-being.
The 30 plants a week concept is based on research showing that a diverse diet supports a healthy gut microbiome. Plants are essential for feeding your gut microbes and providing a variety of nutrients, including fiber. Different types of fiber from a variety of plants help support overall health and well-being. Tim Spector explains that the focus has shifted from simply getting enough fiber in our diets to now emphasizing the importance of diverse fibers from diverse plants for optimal health. While meat can still be included in a healthy diet, it's important to strike a balance and not consume it in excess. Processed red meat, in particular, should be minimized for better health outcomes.
In terms of protein intake, there is a misconception that we are deficient in protein when in reality, most people are already consuming double the recommended levels. The real concern lies in a lack of fiber in our diets, with 95% of individuals not meeting the recommended intake. Protein deficiencies are only a concern for certain groups, such as the elderly, those who are sick or frail, professional athletes, and individuals on specific dietary restrictions. Plant-based sources of protein can be sufficient for most people, without the need for protein supplements.
Lastly, when it comes to snacking, it's important to make smarter choices that are nutritious and satisfying. Protein shakes and bars are not necessary for the majority of individuals, and incorporating whole foods like beans, legumes, whole grains, and fruits and vegetables can provide a good balance of nutrients for snacking. Snacking presents a great opportunity for us to enhance the healthiness of our diet. A large portion of our energy intake in the U.K. and the U.S. comes from snacks, and often, these snacks are of poor quality, undoing the benefits of healthy main meals. Research has shown that snacking on healthy options such as nuts, fruits, vegetables, and whole grains can lead to favorable health outcomes, including improved gut microbiome composition, lower blood pressure, and better insulin sensitivity.
In a randomized control trial, participants who switched from typical unhealthy snacks to nuts experienced significant health improvements in just six weeks, equivalent to a predicted 30% reduction in cardiovascular disease. Therefore, making small changes to snack choices can have a big impact on overall health.
When it comes to snacking, the timing and quality of snacks are crucial. Opting for healthy snacks and avoiding late-night snacking can lead to better health outcomes. Additionally, being mindful of snacking habits, such as snacking out of boredom or habit, can help in making healthier choices.
To snack smartly, it is advised to avoid snacking late at night, stick to regular snacking patterns, and choose healthy snack alternatives. By being conscious of our snacking habits and making informed choices, we can improve our overall health and well-being.
So, instead of falling for crash diets this January, we encourage you to learn simple, effective ways to eat well and truly enjoy food from two of the world's top scientists. In this episode, Prof. Tim Spector and Prof. Sarah Berry share seven essential strategies to help you eat healthily in 2025. Based on the latest science from the past year, they debunk common food myths, emphasize quality over quantity, and show how the joy of eating can coexist with good health.
Make smarter food choices this year by becoming a member at zoe.com and get 10% off with code PODCAST. Follow ZOE on Instagram for more updates.
Join the community and stay informed about ZOE's groundbreaking research and content from leading scientists. Let's start the new year right by prioritizing our health through mindful eating choices. Sarah Berry emphasized the importance of making healthy dietary choices as a motivator for the new year, highlighting the immediate and long-term benefits on mood, energy, and overall health. She stressed the importance of enjoying food and finding a balance between health and pleasure in eating. Tim Spector debunked the misconception that healthy eating means bland food, encouraging people to explore a variety of appetizing and nutritious options. Both experts agreed that diet is a crucial starting point for improving health, as it is a factor that individuals can control and see noticeable changes in a short period of time. They also discussed how diet, sleep, stress, and physical activity are interconnected pillars of health, with diet being a key focus due to its accessibility and impact on overall well-being. Following their seven tips for improving health through nutrition, Sarah Berry and Tim Spector highlighted the potential benefits of reducing the risk of chronic diseases and improving long-term health outcomes. Jonathan Wolf and Tim Spector also touched on the significance of gut health in relation to dietary choices, emphasizing its central role in overall health. For thousands of years, Indian and Chinese doctors have understood the impact of gut health on overall well-being. Recent studies have shown that changes to the microbiome can have a significant effect on mood and energy levels within just a few weeks. By reducing the consumption of ultra-processed foods, which are filled with additives and lack nutritional value, individuals can improve their gut health and overall health. These foods are associated with a higher risk of various diseases and can lead to poor mental health outcomes. It's important to be mindful of the texture and structure of food as well, as ultra-processed foods are often softer and easier to overeat. Making conscious choices about what we eat can have a profound impact on our health and well-being. Eating faster leads to consuming more calories, as a 20% increase in eating speed results in a 15% increase in calorie intake. This can be attributed to ultra-processed foods lacking texture, causing individuals to overeat without feeling full. Strategies to reduce ultra-processed food consumption include being cautious of health claims on packaged foods and aiming to reduce intake by half, which can lead to a significant reduction in mortality. Additionally, establishing an eating window, or limiting the hours in which food is consumed, can have various health benefits such as reducing inflammation, blood pressure, and risk of chronic diseases. While a narrow eating window of six hours is ideal, it may be challenging to maintain, so even small reductions in the eating window can still offer health benefits. What's more important is that being unsociable and feeling miserable in the evenings can be a real downside. However, recent research, including our own study on intermittent fasting with 120,000 participants, shows that you don't have to restrict your eating to a tiny window to see benefits. Simply reducing your eating window to 10 hours can improve your energy levels, mood, hunger, and help with weight loss. This unintentionally reduces calorie intake by about 300 calories on average, leading to better weight control and a decreased risk of chronic diseases.
Additionally, giving your gut microbes a rest overnight can improve gut health and boost your immune system. Our ancestors naturally had eating habits that allowed for this rest period, and by following a 10 to 12-hour eating window, you can support your body's natural processes. It's not about being perfect or extreme, but finding a consistent eating pattern that works for you and sticking with it for long-term health benefits. Whether it's a social occasion or a vacation, occasional lapses are okay as long as you maintain your overall plan. New research also suggests that consistency in eating patterns, whether through time-restricted eating or intermittent fasting, is key to maximizing the benefits of these dietary approaches. Therefore, time-restricted eating, where you consistently eat within an acceptable window based on your lifestyle, is more beneficial than extreme forms of intermittent fasting. Our bodies are accustomed to predicting our typical eating patterns, so what works for one person may not work for another. Consistency in lifestyle habits, such as eating and sleeping patterns, is key for our bodies to function optimally.
Recent studies have shown that reducing your eating window to about ten hours can have significant benefits. Calorie counting has been proven to be ineffective for long-term weight loss, as the body can adapt by lowering metabolism and increasing appetite signals. Instead, focusing on GLP-1 agonist drugs, which target receptors in the brain responsible for hunger and fullness, has revolutionized weight loss and management. These drugs can help regulate appetite and make individuals feel fuller quicker, leading to successful weight control with minimal side effects. Understanding these mechanisms can help liberate individuals from constant hunger signals and unhealthy food choices perpetuated by the food industry. Today, a significant portion of the population in the US and the UK are living with obesity, highlighting the importance of finding effective strategies for weight management. In recent decades, obesity rates have tripled, leading to numerous health issues such as mental health problems, cancer, heart disease, and diabetes. This epidemic is costing the UK over 200 billion pounds annually, exceeding the country's entire budget. The food landscape we live in, filled with ultra-processed foods designed to stimulate our brain's pleasure centers, has contributed to this crisis. However, medications like GLP-1 can help curb cravings for unhealthy foods and aid in weight loss for those with obesity or mild diabetes. While there are risks associated with these medications, the benefits often outweigh them, leading to a longer life and reduced risk of diseases like cancer and dementia.
It is important to note that while GLP-1 can help with weight loss, it is essential to make healthy food choices in conjunction with taking the medication. By reducing ultra-processed foods, consuming a mainly plant-based diet, and focusing on nutrient-dense foods, individuals can improve their overall health and reduce the risk of side effects. It is crucial to remember that a balanced diet is necessary for providing essential nutrients and promoting overall well-being, even when taking medications like GLP-1. People may not realize how much drinks contribute to our calorie intake, which is why it's fascinating. We're not just talking about alcohol, but all drinks. In the U.S., drinks account for 18% of our energy intake, which is a significant amount. By simply modifying the drinks we consume, we can reduce added sugar intake, which is a major health concern. It's important to be mindful of the type of drinks we choose, as some can be high in calories and sugar. Opting for simpler coffee or tea options can have positive health benefits, such as reducing the risk of various diseases. Additionally, fermented drinks like kombucha and water kefir can be good alternatives to unhealthy options, promoting a healthier gut microbiome. Making intelligent choices about the drinks we consume can have a positive impact on our overall health. Tim Spector: So, when it comes to choosing drinks, it's important to be mindful of hidden sugars and fats. Artificial sweeteners may also have a negative impact on our health, possibly through the microbiome. Opt for water, coffee, tea, and fermented drinks like kombucha and kefir for added benefits.
When it comes to diet, eating more plants is key. Aim for 30 different plants a week, including fruits, vegetables, nuts, seeds, herbs, and spices. You don't have to give up meat completely, but reducing your intake can have significant health benefits. A balanced plate with more plants and less meat is ideal for gut health and overall well-being.
The 30 plants a week concept is based on research showing that a diverse diet supports a healthy gut microbiome. Plants are essential for feeding your gut microbes and providing a variety of nutrients, including fiber. Different types of fiber from a variety of plants help support overall health and well-being. Tim Spector explains that the focus has shifted from simply getting enough fiber in our diets to now emphasizing the importance of diverse fibers from diverse plants for optimal health. While meat can still be included in a healthy diet, it's important to strike a balance and not consume it in excess. Processed red meat, in particular, should be minimized for better health outcomes.
In terms of protein intake, there is a misconception that we are deficient in protein when in reality, most people are already consuming double the recommended levels. The real concern lies in a lack of fiber in our diets, with 95% of individuals not meeting the recommended intake. Protein deficiencies are only a concern for certain groups, such as the elderly, those who are sick or frail, professional athletes, and individuals on specific dietary restrictions. Plant-based sources of protein can be sufficient for most people, without the need for protein supplements.
Lastly, when it comes to snacking, it's important to make smarter choices that are nutritious and satisfying. Protein shakes and bars are not necessary for the majority of individuals, and incorporating whole foods like beans, legumes, whole grains, and fruits and vegetables can provide a good balance of nutrients for snacking. Snacking presents a great opportunity for us to enhance the healthiness of our diet. A large portion of our energy intake in the U.K. and the U.S. comes from snacks, and often, these snacks are of poor quality, undoing the benefits of healthy main meals. Research has shown that snacking on healthy options such as nuts, fruits, vegetables, and whole grains can lead to favorable health outcomes, including improved gut microbiome composition, lower blood pressure, and better insulin sensitivity.
In a randomized control trial, participants who switched from typical unhealthy snacks to nuts experienced significant health improvements in just six weeks, equivalent to a predicted 30% reduction in cardiovascular disease. Therefore, making small changes to snack choices can have a big impact on overall health.
When it comes to snacking, the timing and quality of snacks are crucial. Opting for healthy snacks and avoiding late-night snacking can lead to better health outcomes. Additionally, being mindful of snacking habits, such as snacking out of boredom or habit, can help in making healthier choices.
To snack smartly, it is advised to avoid snacking late at night, stick to regular snacking patterns, and choose healthy snack alternatives. By being conscious of our snacking habits and making informed choices, we can improve our overall health and well-being.
7 Tips for Healthy Eating in 2025
As we look ahead to 2025, it's important to focus on making healthy choices when it comes to our diets. Here are seven tips to help you eat well and feel great:
- Reduce Ultra-Processed Foods: Cutting back on ultra-processed foods can reduce your risk of death by over 12%. Opt for whole, natural foods instead.
- Give Yourself an Eating Window: Improving your energy, mood, and hunger by setting an eating window, even if it's just 12 hours a day.
- Calorie Counting is Dead: Instead of focusing on strict calorie counts, concentrate on making healthy food choices that nourish your body.
- Choose Healthy Fats: Don't be afraid of fats! Adding heart-healthy oils to your diet can be beneficial. Dark chocolate is a great example of a healthy and pleasurable food.
- Mindful Drinking: Be aware of hidden sugars in beverages and opt for healthier drink choices. Coffee in moderation can have health benefits.
- Eat More Plants: Aim to incorporate 30 different plants into your diet each week to support your gut microbiome.
- Snack Smarter: Swap unhealthy snacks for healthier options and avoid snacking late at night.
By following these tips, you can make positive changes to your diet and overall well-being. Here's to a healthy and happy 2025!
