📌 Download my step-by-step guide and recipes here:
How do you start eating healthier? It’s something I get asked a lot, and it’s something I’ve had to figure out myself over time.
I didn’t always know much about nutrition. As a junior doctor, I lived on cereal, ready meals and vending machine snacks. Then I developed a heart problem, which made me look a bit closer at how I was eating.
Since then, I’ve spent years studying nutrition and talking to some of the world’s leading experts. And over time, these are the habits I keep coming back to because they help with:
• Fewer cravings, especially mid-morning and late afternoon
• Better gut health by feeding your gut microbes
• Lower inflammation thanks to polyphenols
• Feeling fuller for longer, thanks to enough protein and fibre at meals
In this video, I break it down into 5 simple steps I trust and use day-to-day.
If you already eat fairly well but want a clearer starting point, or something practical you can share with a friend or family member, I hope this helps.
Key chapters:
00:00 – Why I changed how I eat
00:23 – Step 1: Start with a high-protein, high-fibre breakfast
02:13 – Step 2: Upgrade your snacks and drinks
04:23 – Step 3: Add greens to every meal (+ BBGs)
06:05– Step 4: Stock your freezer with whole foods
08:44 – Step 5: Master one go-to healthy meal
10:38 – Recipes to get you started
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LEARNING TO EAT WELL EVERY DAY
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Happy New Year! 🎉 I’ve pulled my 5 steps and recipes into a free guide you can download here: https://tdk.link/free-guide
Do u have any ideas for breakfast for someone allergic to eggs
(I really like savoury breakfasts)
Also ideas for a sweet treat alternative.
Apples are my fav
I eat cereal for breakfast bran flakes shredded wheat and weigh it as on the box but you showed what looks like a hole bowl like a lot of video's do on utube
Ranvir Singh
Thanks Ranveer Singh !
thank uu
A healthy diet doesn’t have to be complicated. Focusing on balanced meals, whole foods, enough protein, plenty of vegetables and staying hydrated can go a long way. Consistency matters more than perfection when building healthy eating habits.
The best video I’ve watched so far on how to realistically start to eat healthy. Thank you!
no milk?
OMG 😍 i love ur fridge, it’s pink 🩷
Eggs with bacon is my favorite breakfast! Its okay?
Okay rich boy
Good nutrition and healthy habits go hand in hand. The AlterMe Ring is a helpful companion for tracking daily wellness and supporting informed choices around diet, sleep, and activity.
Can we use almond butter instead of peanut butter?
My get out of jail meal is tacos. Whole meal tortilla, canned beans, whatever greens are there, whatever protein I have to hand, and some salsa and I’m good to go
My get out of jail free card: 100g whole brown lentils
One packet of any noodles.
Give it a try. Absolutely peak 🙌 meal. Plenty protein
Plenty fiber
Plenty deliciousness.
Super fast and easy to make. 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
Excellent information that simplifies my switch to healthier eating. Clear ideas that I can actually use and one of those videos that wasn't scrolling at the same time to find something else to watch 😂
The thing with the greens is that often they are not pre washed and it takes to much time to wash them at every meal. And 2, they are in a too big quantity, honestly i find it very difficult to eat 300g of arugula and i find myself throwing away a big part of it.
My tip as a lazy person sometimes: wraps
Get a wholewheat wrap if you want to make it more healthy and then just put stuff inside. Throw in some vegetables. Maybe some canned beans.
Just quickly fry or scramble an egg and throw that inside if you want more protein. Or throw chickpeas inside. Also adding cheese can add some protein and calories.
Overall you can make it as ambitious or not ambitious as you want. You can cook the chickpeas you can also often just eat them raw if they are from a can. The same with the vegetables. Often I just cut some tomatoes and cucumber and throw some salad on it.
My ex husband has high cholesterol and is in great health at 91 years old. Eats chocolate cookies for breakfast. Cream soup for lunch. Buttered corn, creamed potatoes and chicken in cream sauce for dinner. Drinks full fat milk.
This guy eats a lot of berries
How does one use frozen fruit for a snack after dinner? They frozen! How are you eating that??
What to do post weight loss when hungry even after 50-120g protein, lots of fiber and healthy fats meal.
Please help.
Where can I find the recipe to that ground beef chickpea soup thing you made?? It looks delicious
Do people legit eat those things for breakfast? 🤢
3:32 uhm? Zero sugar energy drinks lol? we living in 2010 or sth?
This video was really helpful!
These are great tips
Great Video..🙌
I love that he gets to eat junk for the b-roll. 😂
Wish there was a type of video like this for those of us that are allergic to nuts
Lol I make my bed once a week tops, this was a really funny comparison to me given we're trying to connect with people who might skip breakfast or eat something too loaded in simple carbs or sugar. Love this channel, that comparison just made me laugh. Off to prep my chia for tomorrow (bed unmade)
It's staggering that med students don't learn about good nutrition during training after all it's the basis of good health. I think most of us know what's really going on especially if the events of the past 6 years are anything to go by. Health is wealth
Even your get me out of jail ideas sounds sophisticated meals to me 🥹
Hi, question i don't see a lot in your comments and i would love your take on as i've been watching a lot of your videos recently and really appreciate them! I have for as long as i can remember been a "no breakfast" type of person where i don't wake up hungry and don't get hungry until lunchtime. But as i'm trying to get into healthier nutritional habits, nreakfast is always mentioned, but i don't feel like starting it because i almost always wake up a bit "sickened" by the idea of food in the morning. Do you have any idea what would be the best move? Having some brekkie-like food as a starter at lunch? Or finding a way to completely switch my habit and become a breakfast person? Thanks!
Makes sense 🙏 thankyou for these tips 😊❤
goated
My kids will only eat apples, strawberries and Nutella on toast for breakfast 😅 I tried everything, some help please 🙏🏼
Sir.. what is the dark chocolate brand you use?
The Pink fridge is a bad ass
how does he not have a million subs yet?
Subscribe guys he really deserves that.
Thanx Doctor, just discovered your channel as i'm willing to eat healthier to fight my psoriasis Artritis … i'm pretty sure this is the channel i need 🙌
A few years ago I began adding dark leafy greens to soups, chili and bolognese sauce. Kale, beet greens or spinach. The greens don't dominate the flavor but it's like adding a bass guitar to the music! Now those meals don't taste complete without the greens. They go so great with anything you cook that has tomatoes in it.
I just discovered your channel and I’m absolutely in love with it! You explain everything in such a clear and simple way. I also appreciate that your recipes are affordable and use ingredients that I can easily find here in my city in Brazil.
Wishing you continued success with your channel, and thank you so much for sharing your knowledge!
Really appreciate you