Nutrition Tips for a Nourished 2025
— 4 min read —
“Lose weight. Cut out sugar. Ditch the gluten…. restrict. restrict. Restrict.”
Does this sound familiar?!
We’re leaving that mindset behind as we welcome 2025 with a focus on abundance instead of restriction.
Instead of thinking about what to eliminate, let’s set resolutions that celebrate what we can add to bring more joy, energy, and nourishment into our lives.
On our plates, this means intentionally choosing foods that truly satisfy and nourish us—body and soul. When we feel satiated, those cravings for sugar or less nourishing foods naturally fade away. This simple shift helps us feel more balanced and fulfilled, physically and emotionally.
Taking time to truly nourish ourselves is one of the most powerful acts of self-care. (read that again)
So, what can we add to our plates in 2025 to feel abundantly nourished? 💛
1. PROTEIN:
Protein is having a moment but it's for good reason.
Protein helps to balance our blood sugar by slowing the absorption of glucose into the bloodstream. Adding more protein to meals will help prevent energy dips which can cause us to reach for sugary snacks or drinks.
Protein also keeps us full for longer which helps to reduce overall calorie intake by controlling hunger. So if you're looking to cut sugar or lose weight, adding protein could be your answer rather than focussing on restriction.
And if those aren't good enough reasons to increase protein, it is also a critical component of immune function and essential for maintaining healthy skin, hair, and nails. It plays a significant role in maintaining bone density and slows down muscle loss with aging and helps to produce neurotransmitters which are essential for mood, memory, and overall cognitive function.
Great protein sources include meat, fish, dairy, tofu, legumes, eggs and quinoa.
2. PLANTS
Try to eat thirty different plant foods per week. This includes fruits, vegetables, grains, legumes, nuts, seeds, and herbs.
By increasing your intake of plant foods, you can foster a healthy, diverse microbiome that supports digestion, immunity, and overall well-being. If thirty plant foods sounds like a lot, here are some tips:
Fruits and Vegetables: Include fruits in smoothies, salads, or snacks. Add vegetables to stir-fries, soups, and stews.
Grains: Use quinoa, buckwheat, or farro as bases for bowls or sides.
Legumes: Throw in some chickpeas or black beans into salads, tacos, or make a hearty stew.
Seeds and nuts: Add chia seeds, flaxseeds, or almonds to smoothies, oatmeal, or salads.
Herbs: Fresh herbs like basil, parsley, cilantro, and mint can brighten up any dish.
By planning meals with a variety of foods from each category, you can easily hit thirty different plant-based foods in one week!
3. COLOUR:
Eating the rainbow is a simple way to ensure you're getting a wide variety of nutrients that support overall health, including gut health.
The idea is to incorporate a range of colorful fruits, vegetables, and plant foods into your meals. Each color group represents different phytonutrients, antioxidants, vitamins, and minerals that offer unique health benefits.
Red foods are rich in lycopene, anthocyanins, and flavonoids, which have powerful antioxidant properties that protect the body from oxidative stress and inflammation. Examples include red pepper, berries, tomatoes, pomegranate, beets.
Orange foods are packed with beta-carotene (a form of vitamin A), vitamin C, and flavonoids. These nutrients are important for immune function, skin health, and vision. Examples include oranges, butternut squash, sweet potato, apricots, cantaloupe.
Yellow foods are rich in vitamin C, carotenoids, and flavonoids, which support immune function, skin health, and reduce inflammation. Examples include lemon, pineapple, yellow peppers, corn.
Green foods are often rich in chlorophyll, vitamin K, folate, and fiber, all of which support detoxification, digestion, and overall gut health. Examples include kale, spinach, broccoli, asparagus, avocado.
Though not typically included in the "rainbow," white and brown foods can still be nutrient-dense. Many of these foods contain flavonoids, potassium, fiber, and antioxidants that support immune function and digestion. Examples include potatoes, cauliflower, parsnips, onions, garlic.
4. HYDRATION
Hydration is essential for overall health, as water supports key bodily functions like digestion, nutrient transport, and temperature regulation.
Staying hydrated helps maintain energy levels, improve focus and cognitive function, and enhance physical performance. It also aids in detoxification, supports healthy skin, and can prevent issues like constipation.
If you're having trouble getting in your 8 glasses a day you can try to infuse your water with fruit or mint or you can add teas into your evening routine. Setting reminders and keeping a bottle of water at your desk can also help.
Remember, small changes, big impact!
You don’t have to do it all at once—try adding one new habit each month to keep things simple and stress-free. You’ll be amazed at the positive shifts in your health and happiness by the end of 2025.
And if we’re cutting anything, let it be the negative self-talk, comparison, and scarcity mindset. Bye-bye to those vibes!
Sure, not all the answers are on our plates, but it’s a pretty great place to start.
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This post was written by wellbe’s Holistic Nutritonist, Stephanie. Click here to book your first session with her!
