How to Eat in 2021

BY Ajesh Patalay for The Financial Times

Plenty of pulses, one-pot cooking and up your vegetables: here’s how to feed yourself to better health this year

According to Harley Street nutritionist Sarah Ann Macklin, a common concern is how we should support our immune systems and combat stress, which causes inflammation and leads to chronic diseases, such as type 2 diabetes and Alzheimer’s.

She recommends oily fish, which contains the anti-inflammatory long-chain Omega-3. Aim for two to three portions of mackerel, salmon or sardines a week (or Omega-3 supplements if you’re vegetarian). A diverse gut microbiome is also key, so add in fermented foods – “fertiliser for the gut” – such as kefir, kimchi, sauerkraut, yoghurt and tempeh. And increase your fibre – “food for your microbiome” – from the average 15g to 30g a day with wholegrains, fruit and vegetables.

For a diverse microbiome you want as many different sources of fibre as possible. Macklin suggests introducing a new vegetable to your diet each week.

Read the full article on The Financial Times