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This vibrant and nutrient-packed beetroot and quinoa salad is a delicious way to nourish your body while enjoying a mix of earthy, fresh, and nutty flavours. Packed with fibre , vitamins, and minerals, this salad makes for a perfect light lunch or a colourful side dish. Beetroot is a powerhouse of antioxidants, supporting heart health and providing essential nutrients like folate, iron, and vitamin C. Quinoa is a complete plant-based protein, rich in fibre and essential amino acids, making it an excellent base for a nutritious meal. Asparagus is packed with vitamins A, C, and K, along with folate and prebiotic fibre to support gut health. Pomegranate is rich in antioxidants, particularly punicalagins and anthocyanins , which support heart health and reduce inflammation. It is also a great source of vitamin C, potassium, and fibre, aiding digestion and boosting immune function. Fresh herbs like parsley, mint, and cilantro not only add incredible flavour but also help increase your intake of plant foods, supporting digestion and overall well-being. For extra enhanced flavour, consider cooking your quinoa in chicken broth instead of water. This simple step infuses the grains with a rich, savoury taste that complements the other ingredients beautifully. Beetroot and Quinoa Salad with Asparagus, Pomegranate and Fresh Herbs Ingredients   (Serves 4) 1 cup quinoa, rinsed 2 cups water or chicken broth 2 medium beets, cooked and diced (if you want a more crispier texture, roast the beetroots in the oven) 1 bunch asparagus, trimmed and blanched 1 pomegranate 1/4 cup fresh parsley, chopped 1/4 cup fresh mint, chopped 1/4 cup fresh cilantro, chopped 1/3 cup mixed seeds (sunflower, pumpkin, pine nuts) 3 tbsp olive oil 1 tbsp lemon juice 1 garlic clove, minced Salt and pepper to taste Shavings of fresh parmesan cheese Instructions Cook the Quinoa : In a medium pot, bring water or chicken broth to a boil. Add washed and drained quinoa, reduce heat, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool. Prepare the Vegetables : Use either steamed beetroots (that you can purchase ready-steamed from the grocery store or roast the beetroots in the oven at 180C degrees for 25-30 minutes. Blanch the asparagus in boiling water for 2-3 minutes until tender but still vibrant green. Drain and rinse with cold water to stop the cooking process. Cut into bite-sized pieces. Prepare the Fruit: Cut and de-seed the pomegranate Make the Dressing : In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Slightly dry-roast the mixed seeds in the pan. Assemble the Salad : In a large bowl, combine the cooked quinoa, diced beets, asparagus, pomegranate seeds, chopped herbs, and mixed seeds. Dress and Serve : Drizzle the dressing over the salad and toss to combine. Adjust seasoning if needed. Serve immediately or refrigerate for an hour to allow flavours to meld. I shaved some fresh parmesan cheese on top of the salad. Tips & Variations If you prefer a heartier salad, add crumbled feta cheese or chickpeas for extra protein. Swap quinoa for farro or bulgur for a different texture. Store leftovers in an airtight container in the fridge for up to three days. This salad is a fantastic way to boost your plant-based intake while enjoying a delicious and wholesome meal. Enjoy! Take a look at my other salad recipes in the blog .

Over the 7 years I have been learning, studying nutrition, I've had to rethink many aspects of nutrition that I thought were simple and straightforward. What we eat and even the chemicals we put on our skin have profound effects on our health, and we often underestimate how food impacts our body. One such topic where my understanding and views have evolved is vitamin D —often seen as a simple supplement with seemingly only positive effects. However, it’s not that simple. This article summarises the insights from a recent ZOE podcast featuring experts Professor Tim Spector and Dr. Federica Amati. Photos sources: Pixabay Vitamin D- The Sunshine Vitamin, or Something Else? Vitamin D has been dubbed "the sunshine vitamin," playing a crucial role in maintaining health, particularly in bone growth, immune function, and reducing inflammation. One billion people globally are said to have low levels of vitamin D. It’s no surprise that so many people reach for supplements. Governments worldwide recommend taking vitamin D pills for at least half of the year. In the UK, the suggested daily amount is 400 IU (international units), while in the US, it's 600 IU. But what if we're getting it wrong? As also pointed out in the ZOE podcast, vitamin D isn’t even technically a vitamin— it’s a steroid hormone . Our body can produce it through sunlight exposure, which differentiates it from real vitamins, such as, B and C vitamins, that we must obtain solely from food. Also, our genes determine how much vitamin D our body needs, uses- so it's not the same level for everyone. Too Much of a Good Thing? In recent years, concerns have arisen about people consuming excessive amounts of vitamin D, which can lead to toxicity. Some studies show that individuals taking large doses—up to 5,000 IU or more a day—are at higher risk for fractures and falls. Unlike water-soluble vitamins like vitamin C or B, excess vitamin D isn't flushed out of the body but accumulates, which can lead to nerve and muscle issues. The takeaway from the podcast was clear: overdosing on vitamin D can be harmful, and it's important to balance intake through diet, sun exposure, and supplements carefully. The real confusion lies in the recommendations themselves. Blood levels of vitamin D vary widely from country to country, and experts, including Professor Spector, question whether these guidelines have become inflated without sufficient evidence. For example, in the US, a blood level of 28 ng/mL is deemed optimal, while in the UK, it's 12 ng/mL. Yet there's no conclusive proof that higher levels are better. As a result, many people are supplementing without understanding whether and how much they need it. How Do We Get Vitamin D? Vitamin D can be obtained from three sources: sunlight, food, and supplements. The body is designed to produce enough vitamin D from sun exposure, but lifestyle factors (spending a lot of your daily life indoors) and geographical location can limit this. Foods such as oily fish (herring, mackerel), mushrooms, eggs and dairy products are good sources of vitamin D, but they are rarely enough to meet the daily requirement. Below are some of the foods that are highest in vitamin D ( per 100g serving ): Smoked lampreys- 90mcg (3600 IU of vitamin D) Canned cod liver- 54 mcg (2160 IU) Smoked or cooked eel- 36 mcg (1440 IU) Cooked salmon- 29 mcg (1152 IU) Cooked mackerel- 28mcg (1120 IU) Cooked trout- 28mcg (1120 IU) Canned sardine- 12 mcg (480 IU) Chanterelles, cooked- 6.9 mcg (276 IU) Fried egg- 5.8 mcg (232 IU) Caviar (red and black)- 5.8 mcg (232 IU) Tuna, canned, in brine- 5.6 mcg (224 IU) Salted herring- 8.3 mcg (332 IU) Cooked beef liver- 1.6 mcg (64 IU) Fortified cow's milk, fat content 2.5%- 1 mcg (40 IU) ( source: Nutridata ) An important note here is that the daily recommended portion size of oily or very oily fish to consume is 30-45g. It's critical to remember that getting outside and exposing your skin to the sun on a daily basis is the best you can do—even for just 15 to 20 minutes a day without sunscreen during the non-peak UV hours (before 10am and after 4pm)—can naturally boost your needed vitamin D levels. Supplementing: Who Needs It? Certain groups do benefit from vitamin D supplements, particularly those with health conditions such as Crohn's disease, multiple sclerosis or cancer. Trials like the VITAL study have shown improved outcomes in patients already diagnosed with certain diseases when taking vitamin D. However, this doesn’t mean the general population should rush to the store for high-dose D-vitamin supplements. People living in the Northern Hemisphere often experience lower levels of sunlight during the winter months due to the angle of the sun and shorter daylight hours, which significantly reduces their body’s ability to produce vitamin D. As a result, individuals in these regions can be at risk of vitamin D deficiency. So supplementing with vitamin D during the winter months can help to maintain adequate levels. But it's best to get your blood levels checked first (your family doctor can order it or you can go to your closest lab yourself (like Synlab in Estonia) and then determine with your doctor if, how much and for how long you should supplement. Vitamin D deficiency is rare in healthy individuals with an active outdoor lifestyle and balanced diet, but for those at risk—such as older adults or people with limited sun exposure—supplementation could be beneficial. As per general guidelines optimal levels of D-vitamin in the blood are 76-99, ideal levels 100-150. More than 150 is not necessary and over 251 can cause toxicity in the body. Conclusion: Reevaluate Your Supplementation In a world where we're often looking for quick fixes, vitamin D supplements might seem like an easy way to boost your health. However, as highlighted in the ZOE podcast, it’s vital to remember that vitamin D is not a cure-all and over-supplementing can lead to toxicity. It's best to focus on getting your vitamin D from regular exposure to the sun during non-peak UV hours, from a balanced diet and supplementing when needed. For those curious about the latest science behind vitamin D, I encourage you to check out the full ZOE podcast episode  with Professor Tim Spector and Dr. Federica Amati, where they dive deep into the complexities of this so-called “vitamin.” References: VITAL Trial on Vitamin D National Health Guidelines on Vitamin D for the UK National Health Guidelines for Vitamin D in the US Public Vitamin D recommendations in Estonia If you are someone looking to improve your nutrition, lose or gain weight following a healthy balanced diet, but don't know where to start, do reach out to me for nutrition counseling at info@katrinpeo.com .

If you're looking for a protein -packed breakfast that keeps you full for hours, this 4-ingredient egg, avocado, cottage cheese and nutritional yeast bread is a must-try! It's nutritious, delicious, and incredibly simple to make. Enjoy it topped with salted salmon, hummus, broccoli sprouts, or on a slice of wholegrain rye bread for extra fibre and texture. Why You'll Love This Recipe High in protein and healthy fats to keep you satisfied. Just four simple ingredients—no flour or complicated steps! Versatile: perfect as a base for savoury toppings. Nutrient-dense. Protein breakfast bread Ingredients 1 large avocado 1/2 cup (128 g) cottage cheese 1 large egg or 2 smaller eggs 1 tbsp nutritional yeast Instructions Preheat your oven to 175°C (350°F) . Line a baking tray with parchment paper. Add avocado, cottage cheese egg and nutritional yeast to a food processor  or use a hand-blender and blend until smooth. Divide the batter into 3 equal portions  and shape each into rounds on the prepared baking sheet with the back of the metal spoon to spread the batter evenly. Bake for 30-35 minutes , or until the bread rounds are set and lightly golden on the surface. Eat immediately or cool completely and store them in an airtight container  in the fridge for coming days to eat. Serving Suggestions Savoury : Top with salted salmon and till, hummus or bean spread  with cilantro, or a sprinkle of seeds. Fresh : Add broccoli sprouts, cherry tomatoes, or arugula. Classic : Enjoy on wholegrain rye bread for added fibre, add some sauerkraut  and a couple of pieces of paprika or enjoy it with pesto. This easy, protein-rich recipe makes breakfast simple, nutritious, and satisfying. Try it out and let me know your favourite topping combination! 😊 Learn in this article how what you eat for breakfast influences your health .

I’ve been wanting to share a legume spread recipe  for a while now because it’s one of the most common food recommendations  I give my clients. Many people ask: 💬 How can I add more legumes to my diet easily and quickly? Legumes are a fantastic food group to include 2–3 times per week  for their fibre , plant-based protein, minerals, and vitamins . While most people are familiar with hummus , a classic chickpea spread, you can make similar dips using other legumes  like beans or lentils. Learn more about the health benefits of legumes here. This particular recipe features Cannellini beans —creamy, mild, and perfect for a smooth, delicious spread! Use it as a nutritious alternative to deli meats  on wholegrain bread or flatbreads. White Bean Spread Recipe 🌱 Ingredients: 1 can or box of white beans (drained & rinsed)- I use these ones 1 garlic clove, minced 1 ice cube (helps create a smooth texture!) ¼ cup tahini ( I use this one ) 1 tsp cumin powder ½ tsp coriander powder 1tbsp of nutritional yeast ½ tsp red pepper flakes (adjust to taste) Salt, to taste Juice of ½ lemon (or more, to taste) Extra virgin olive oil, to serve Instructions: Add the beans and minced garlic to a food processor or use hand blender. Blend until a smooth mixture forms. While the processor is running, add the ice cube, tahini, lemon juice, spices, and a dash of salt. Blend for about 4 minutes. If the consistency is too thick, slowly drizzle in hot water while the processor is running, until silky smooth. Taste and adjust seasoning if needed. Blend again to combine. Serve immediately or chill for later (chilling thickens the spread, enhancing its texture). Drizzle with extra virgin olive oil before serving. Enjoy it as a spread on wholegrain bread, flatbread (put some additional cilantro leaves on top), serve it with veggie sticks etc. Let me know if you try it. 😊 💬 Do you eat legumes often? What’s your favourite way to use them? Try also to make this fermented nut cheese as a spread .

In the world of nutrition, few food groups offer the diverse array of health benefits packed into beans and lentils. These humble legumes have been a staple in diets across cultures for centuries, prized for their versatility, affordability, and above all, their remarkable nutritional profile. From promoting heart health to aiding in weight management, beans and lentils stand out as nutritional powerhouses deserving of a prominent place in everyone's diet. Nutrient Density Beans and lentils are renowned for their exceptional nutrient density. They are rich sources of plant-based protein, making them an excellent alternative for individuals looking to reduce their intake of animal products. Moreover, they are packed with dietary fibre, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making them an invaluable asset for weight management. Below is a list of most commonly consumed legumes: Kidney beans White beans Black beans Navy beans Soy beans Edamame (immature soybeans) Fava beans Lima beans (also known as butter beans) Pinto beans Mung beans Green beans Adzuki beans Chickpeas (also known as garbanzos) Black-eyed peas Peas Alfalfa Lentils (green and red) Peas Sugar snap peas Peanuts (yes, these are legumes and not nuts) Licorice (also in the legume family) Specific nutrients vary for specific types of legumes, but they are generally high in magnesium, iron, folate, manganese, copper, phosphorus, potassium and thiamine. Some specific legumes, like peas also have a good amount of vitamin A, C and K. They are also a good source of protein, complex carbohydrates and dietary fibre. Heart Health One of the most significant benefits of incorporating beans and lentils into your diet is their positive impact on heart health. These legumes are low in fat and high in soluble fibre , which helps lower LDL cholesterol levels. Additionally, they contain potassium, magnesium, and folate, nutrients known to support cardiovascular function and reduce the risk of heart disease. Blood Sugar Control For individuals managing diabetes or aiming to stabilise blood sugar levels, beans and lentils offer a valuable ally. Their high fibre content slows down the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels after meals. This makes them an excellent choice for promoting long-term blood sugar control and reducing the risk of complications associated with diabetes. Weight Management Incorporating beans and lentils into your meals can also support weight management efforts. Their high fibre and protein content contribute to feelings of fullness and satiety, reducing the likelihood of overeating. Additionally, they have a relatively low glycemic index, meaning they cause gradual and steady increases in blood sugar levels, which can help curb cravings and prevent energy crashes that often lead to unhealthy snacking. Rich in Antioxidants Beans and lentils are packed with antioxidants, compounds that help protect the body from oxidative stress and inflammation. These antioxidants, including flavonoids and polyphenols, have been linked to a reduced risk of chronic diseases such as cancer, Alzheimer's, and cardiovascular disease. By regularly consuming beans and lentils, you can fortify your body's defence against harmful free radicals and promote long-term health and wellness. Food for Gut Microbes Legumes, such as beans, lentils, and chickpeas, are rich in dietary fibre, which acts as a prebiotic, nourishing the beneficial bacteria in the gut. This fibre helps promote regular bowel movements and prevents constipation, aiding in overall digestive health. Additionally, legumes contain resistant starch, which undergoes fermentation in the colon, producing short-chain fatty acids that support gut integrity and reduce inflammation. Incorporating legumes into the diet can contribute to a diverse and thriving gut microbiome, promoting better digestion and overall well-being. Versatility and Accessibility One of the greatest advantages of beans and lentils is their versatility in the kitchen. From hearty stews and soups to salads and dips, the culinary possibilities are endless. Moreover, they are incredibly affordable and have long shelf lives, making them accessible to people from all walks of life. Whether you're a seasoned chef or a novice cook, beans and lentils offer a convenient and budget-friendly way to incorporate nutritious meals into your daily routine. When incorporating beans and lentils into your diet, follow these simple guidelines: Start slow- if you have not been consuming beans, have been on a low fibre diet, have digestive issues, then start adding beans slowly to your meals, a teaspoon or a tablespoon at a time to your salad, soup, stew and see how you feel. Too much at a time can cause gas. Lentils cause typically less or no bloating, so start with those. Lentils also have shorter cooking time if you prepare them from raw. When you cook your beans from raw, soak them first for 24h and then rinse with water before starting boiling them. Lentils can be soaked as well to improve their bioavailability and reduce the phytic acid. When you purchase legumes in cans or cartons, rinse them thoroughly before using. That way you also reduce the possibilities for the legumes to produce the gas. Add a kombu leaf to the boiling water when cooking beans. This will help to make it easier for the gut to digest beans. If you have a pressure cooker at home, use that for cooking beans as they are easier on the gut when cooked through thoroughly. Try different types of legumes as they provide different nutrients and your body might to better with some rather than with the others. Sprout and ferment legumes, which lowers their anti-nutrient content and improves their bioavailability. Sprouted mung beans are a great addition to salads or to a pad thai if you love Thai food. Chew well, as you have digestive enzymes in your saliva in the mouth that help to break down the starches. Add beans and lentils to grains (quinoa, buckwheat, rice, millet), mix them with other vegetables, leafy greens in the salads or stews. They also pair well with nuts and seeds. You can add cumin, black pepper, ginger to meals with beans to ease digestion. It's recommended not to eat beans with eggs, milk products, fruits, meat and fish. You can learn more about the food combining here . Beans and lentils are nutritional powerhouses that offer a wide range of health benefits. From supporting heart health and blood sugar control to aiding in weight management and providing potent antioxidants, these legumes are an essential component of a healthy diet. By incorporating beans and lentils into your meals regularly, you can nourish your body, protect against chronic diseases, and embark on a journey towards optimal health and wellness. So next time you're planning your meals, don't overlook the humble bean and lentil—they may just be the key to unlocking a healthier, happier you. If you want to make your daily diet healthier and are not sure how to go about it, do reach out to me for nutrition counselling at info@katrinpeo.com .

In January 2025, the Estonian Health Development Institute published new national recommendations for diet, physical activity, and sleep. In this article, I will briefly explain what these recommendations are, provide a historical overview, and share also Estonians' dietary habits based on a 2014 study with the recommended intake. However, the main focus will be on the 2025 national dietary, physical activity, and sleep guidelines, outlining the changes and updates compared to the previous 2017 version. Photo source: Canva What is Healthy and Balanced Nutrition? Many countries worldwide have developed their own dietary and physical activity guidelines to help people make informed choices about their daily nutrition and movement. The goal of national dietary recommendations is to provide science-based guidelines for maintaining or achieving good health. These recommendations consider the body's physiological needs and are designed for the entire population, including children, adolescents, adults, seniors, as well as pregnant and breastfeeding women. The dietary guidelines allow you to follow a healthy and balanced nutrition. When following dietary recommendations, individual allergies and intolerances must be taken into account. For people with chronic diseases, it is important to consider whether the illness or medications affect nutrient metabolism, thereby altering normal physiological needs. In Estonia, dietary and physical activity guidelines are used by various professionals, including nutrition counsellors, dietitians, doctors, family nurses, educators, researchers, and policymakers. The recommendations are publicly accessible to everyone. History of the Recommendations Since Estonia's regain of independence in 1991, now four national dietary and physical activity recommendation documents have been published: 1995 2006 2015  (updated in 2017 ) 2025 Estonian National Dietary Recommendations 2025 The 2025 guidelines align with the Nordic Nutrition Recommendations (published 2023) and are based on guidance from the Nordic working group . Additionally, they take into account Estonian eating habits, food availability, and environmental sustainability. The updated national physical activity guidelines follow the World Health Organization (WHO) 2020  recommendations. The recommendations published this year are currently available only in a table format , but in 2026, the Health Development Institute has plans to release a comprehensive version , including detailed explanations on nutrition, food, physical activity, screen time, and sleep recommendations . New chapters on food safety and food labelling  will also be added. In Estonia, the food pyramid , the plate rule , and the physical activity pyramid  are used to communicate these recommendations to the population. The food pyramid below shows the weekly amounts of food in different food groups a person with 2000kcal energy requirement would need to eat, which will help to cover the needs of the body for necessary macronutrients (carbohydrates, protein, fat) and micronutrients (vitamins and minerals). Key Changes and Updates in the 2025 Recommendations 1. Micronutrients (Vitamins and Minerals) The recommendations for nearly all micronutrients  have been updated, with many increased . It is important to note that micronutrient requirements differ based on gender, age, and if in woman's case she is pregnant or breastfeeding . 2. Changes in Food Group Names The top section  of the food pyramid has been renamed: Previously: Sugar, Sweets, Sweet and Savoury Snacks Now: Sweets, Snacks, and Other Unnecessary Foods for the Human Body Vegetables  are brought forward in its food group to emphasise their importance in the diet even more. Nuts  have been moved to the front in its food group: Previously: Added Fats, Nuts, Seeds, and Oilseeds Now: Nuts, Seeds, and Oilseeds, and Added Fats , highlighting the importance of nut consumption in the diet. 3. Macronutrient Adjustments (Proteins, Fats, Carbohydrates) The upper limit  for fat intake  as a percentage of daily energy intake has increased  to 40%  (previously 35%). Fat consumption can  be close to 40%  of daily energy only if saturated fat intake stays below 10% from all the fats . The lower limit  for carbohydrate intake  has decreased  to 45%  (previously 50%). Carbohydrates should ideally be at least 50%  to ensure sufficient fibre intake, especially for those with gut microbiome imbalances. 4. New Recommendations for Fruits, Vegetables, and Legumes Unlike previous guidelines, the new recommendations  set minimum  intake levels rather than a range. Legumes  should ideally be consumed daily  due to their good plant protein and fibre content . Highly sweet fruits  (e.g., bananas, grapes, passion fruit, tamarind ) should be limited to one serving per day . Berries should be prioritised over fruit  to increase fibre and antioxidant intake. Fruit juice  (e.g., orange juice) should be limited to once per week (1 glass) . 5. Cooking and Processing Recommendations When frying, roasting, or baking bread products, potatoes, and other starchy vegetables , avoid excessive browning or burning  to reduce acrylamide formation  (a compound linked to cancer and DNA damage). More information on acrylamide 6. Meat and Processed Meat Recommendations Meat consumption guidelines remain unchanged : Meat products should be consumed as little and as rarely as possible . When choosing processed meats  (sausages, hot dogs, bacon, etc.), prefer higher meat content  and with lower saturated fat and salt levels . Similar recommendations apply to processed fish products . With natural fish consumption one should consider dioxin risks  (updated quantity recommendations forthcoming). 7. Dairy Recommendations Prefer unsweetened dairy products  (e.g., plain yogurt, cottage cheese, quark). Flavoured dairy products  (e.g., sweetened yogurt, quark) should now be counted as both: A dairy portion  and A "Sweets, Snacks, and Other Unnecessary Foods" portion Example: 100g of sweetened yoghurt = 1 dairy serving + 1 sweet serving . Desserts like curd snacks, ice cream, pudding (including protein pudding), condensed milk, fruit-flavoured dairy drinks, and cheese-based snacks  are now classified under Sweets, Snacks, and Other Unnecessary Foods . 8. New Guidelines for Plant-Based Alternatives For the first time, the recommendations provide guidance on incorporating plant-based beverages (e.g., soy, oat, almond drinks) and plant-based meat substitutes (e.g., legume- and grain-based patties, minced alternatives, tofu, tempeh, seitan, nutritional yeast) into one’s diet. 9. Intake of Sweets The recommended maximum intake of sweet treats has been slightly adjusted. It is advised that children under 2 years old should not consume any added sugars or foods containing them , particularly sugar, candy, sweets, pastries, or sugary drinks. Children aged 3–6 may consume up to two chocolate candies or one curd snack per day, provided they do not eat other sweet or salty snacks or sweetened dairy products. From age 11, the maximum daily intake of sweets could be, for example, four cookies, three chocolate candies, or 400 ml of a sweetened drink. Learn more about the different added sugars in foods and how consuming too much added sugar could affect health from this article. 10. Artificial Sweeteners Try to avoid foods and beverages containing artificial sweeteners. If consumed, do so infrequently and in small amounts. Learn more about the artificial sweeteners here . 11. Household Measurements Included The updated guidelines now include food portion sizes not only in grams but also in household measurements (tablespoons, deciliters, cloves, slices, etc.) to make it easier to understand appropriate portion sizes for different food groups. 12. Alcohol Consumption There is no safe level of alcohol consumption. No one should drink alcohol, but it is especially important for minors, pregnant women, and breastfeeding mothers to avoid it entirely. Learn about recommendations for alcohol limits for women and men here . 13. Physical Activity Physical activity recommendations are now given as a range, emphasising the importance of regular movement. Adults should aim for at least 30 minutes of daily physical activity , totalling 150–300 minutes per week of moderate-intensity activity  or 75–150 minutes of vigorous-intensity activity , or a combination of both. Strength exercises targeting all major muscle groups should be included at least twice a week , and balance and stretching exercises at least three times a week . 14. Sedentary Time and Screen Time All adults should reduce sedentary time and screen time . Stretching breaks should be taken at least once per hour . Children under 2 years old should avoid screen time entirely , while children from 2 years old to school age should limit it to a maximum of 60 minutes per day —but less is always better. 15. Sleep Recommended sleep duration is 6.5–11 hours , with 7–9 hours  being optimal for most people. Daytime naps for preschool-aged children (3–5 years old)  should be based on individual needs, and for adults over 55 , a short nap of up to 30 minutes  may be beneficial. In this article I write about the importance of sleep and give guidelines on how to improve the quality of your sleep . How Do Estonians Actually Eat? A 2014 Estonian Population Nutrition Study  revealed dietary habits based on people consuming 1,800–2,200 kcal daily . The study highlighted that most people should: ✅ Increase whole grain consumption  (bread, porridge) ✅ Eat more vegetables , including legumes ✅ Consume a wider variety of fruits and berries ✅ Replace sweetened dairy products with unsweetened versions ✅ Reduce red meat and processed meat consumption ✅ Eat more fish , prioritising fresh fish over processed fish products ✅ Increase nut and seed consumption ✅ Reduce sweet and salty snacks ✅ Drink more plain water ✅ Move more ➡️ How does your weekly diet compare to the recommended pyramid?  What changes could you make to eat more healthily and in a more balanced way? How to Eat Healthily? A healthy and balanced diet  means eating a variety of foods from all five food groups  to obtain the necessary macronutrients and micronutrients. The food pyramid illustrates what to eat more of and what to eat less of , along with weekly food portions in different food groups . Foods at the top of the pyramid— sweets and salty snacks—are not essential for the body  and should be consumed rarely and in small amounts . Of course there are 'personalised' food pyramids, if you have an allergy, intolerance, specific health condition that requires you to leave out certain foods, but then it's always important to understand how can you fulfil the needs from within other foods in the pyramid to get all the necessary nutrients in your diet. If you find these guidelines confusing and want a nutrition counsellor  to assess your diet—highlighting what's good, bring out potential deficiencies, and provide you with personalised recommendations based on your lifestyle—feel free to contact me for nutrition counselling and health mentoring . 📩 Email me at   info@katrinpeo.com  to schedule a nutrition counselling session. You can learn more about the services I provide here .

Are you someone who is afraid of consuming fats? If yes, you are definitely not alone. Fats have been vilified in different countries for couple of decades. Therefore you have seen and still see in grocery stores products like for example dairy with low fat or fat-free. What's important to know that not all fats are created equally. Our bodies need healthy fat in order to survive, it's one of the macronutrient our body needs on a daily basis. In the below article I cover what are healthy fats and unhealthy fats, why does our body need fat and what oils and fats to use with what cooking methods. Why is fat needed for the body? Fat is one of the primary energy sources for the body. Fat has an important role on weight management, absorbing nutrients from the food, regulating body temperature, insulating your internal organs, supporting immune function, for hormonal balance and for maintaining healthy skin and hair. We also need fats in order to absorb the fat-soluble vitamins from the plant foods we eat- like vitamin A, D, E and K. Since fat is the most calorie rich macronutrient (9kcal per gram), it provides us energy as well as turns off our hunger hormones. Many healthy sources of fat are also fat-burning foods. Low-fat diet can lead to hormonal imbalances, weight gain and overeating, higher risk for insulin resistance, gut issues, poor brain function, heart health issues, higher risk for depression and anxiety. Which fats do we need to consume on a daily basis? The below fats have all different effects on the body. It's generally recommended that unsaturated fats should make the majority of your fat intake, specifically dietary guidelines recommend us to have 10-20% of our daily fat intake from monounsaturated fats, 5-10% from polyunsaturated fats, of which omega-3 fats minimum 1%, maximum 10% of saturated fats and transfats as little as possible. Polyunsaturated fats Health benefits Support brain health and cognitive function Play a structural role in your body's brain and cells Lower LDL cholesterol Help prevent anxiety  and depression Reduce inflammation Improve vision Keep heart healthy Aid in cellular function, regulate gene expression and form cell membranes Support healthy bones Reduces menstrual pains Promote better sleep Which foods contain polyunsaturated fats? Walnuts Sunflower seeds Chia seeds Pine nuts Flaxseeds + oil Pecans Almonds Salmon Mackerel Trout Extra virgin olive oil Rapeseed oil (canola)- (cold-pressed is better choice) Sunflower oil (cold-pressed is better choice) Avocado oil Sesame oil Grapeseed oil  (but is the highest with Omega-6 oils from seed oils) Though vegetable oils like corn oil, soybean and safflower oil also contain polyunsaturated fats, they are often highly refined, heavily processed and rich in inflammatory omega-6 fatty acids (we do need some of these fatty acids in our diet, but people tend to consume too much). The ratio between omega-6 fats to omega-3 fats in diet is recommended to be 4:1 or 2:1. Vegetable oils are also easily oxidised- they break down and deteriorate when exposed to high heat. This can increase the formation of free radicals, that cause inflammation and oxidative damage to our cells. Omega-3 foods Mackerel, salmon, cod liver oil, walnuts, chia seeds, herring, flaxseeds, sardines, hemp seeds, anchovies, natto, organic egg yolks, walnut oil, hemp oil, brazil nuts, hemp seeds, hazelnuts, cashews. Organic grass-fed meat has also some Omega-3 fatty acids. Omega-6 foods Grapeseed oil, safflower oil, soybean oil, sunflower oil, cottonseed oil, corn oil, sesame oil, peanut oil, walnuts, almonds, cashews, sunflower seeds and nut butters, mayonnaise, meat, poultry, eggs Monounsaturated fats Health benefits Lower blood pressure Reduce LDL cholesterol and triglycerides Increase HDL Protect against heart disease Lower inflammation and reduce general oxidation Improve insulin sensitivity Decrease the formation of blood clots at higher heats Help you lose weight Strengthen bones Improve mood May reduce cancer risk Which foods contain monounsaturated fats? Extra virgin olive oil Olives Avocados Avocado oil Raw almonds Raw peanuts (make sure to read the label when purchasing peanut butter, that it contains only peanuts and sea salt) Cashews Eggs Red meat Rapeseed (canola) oil Sesame oil Omega-9 foods Rapeseed (canola) oil, sunflower oil, almond oil, cashew oil, avocado oil, peanut oil, olives, olive oil, almonds, cashews, walnuts, avocado Several of the foods contain a mix of omega 3 6 and 9 fatty acids. If you consume 2-3 times a week fatty fish like salmon, trout, sardines, mackerel, anchovies, herring along with nuts, seeds, eggs, extra-virgin olive oil, some grass-fed meat, you will meet your dietary needs for these fatty acids. Best place to start is to switch your refined vegetable oils for example to extra-virgin olive oil, ghee and coconut oil. Saturated fats Our body produces around 80% of the saturated fats, which means we should only consume small amounts of saturated fats in our diet. Health benefits Form the foundation of cell membranes Lower triglycerides and make LDL cholesterol particles larger Important for bone health as they helps absorb calcium into bones Protect liver from damage, including from toxins and chemicals Help to burn fat (CLA- Conjugated linoleic acid) found in grass-fed beef, raw dairy and other animal products Reduce leaky gut and repair the gut Lauric acid (in coconut oil) has antibacterial, anti-fungal, antiviral properties Which foods contain saturated fats? Coconut oil Palm oil Tallow MCT oil Ghee Butter Grass-fed beef Cheese Cocoa Full-fat dairy Eggs Trans fats These are fats that you want to cut out from your diet completely. Though some foods contain naturally trans fats (meat and dairy products of ruminant animals), you want to avoid the artificial ones produced through a process called hydrogenation. Food manufacturers add hydrogen molecules to liquid vegetable oils to extend shelf life, enhance flavour and create a more solid texture in foods. You can find trans fats mainly in processed products. Impact on health Increase your risk of heart disease Raise bad LDL cholesterol Lower good HDL cholesterol Increase risk of diabetes Which foods contain trans fats? Packaged chips and snacks Crackers Donuts Packaged baked goods Frozen pizza Packaged and refrigerated dough Fried meats and fast foods Vegetable shortening Margarine Nondairy coffee creamers The best way to avoid trans fats is to eat a diet full of fresh vegetables, berries, fruits, organic meats, legumes, nuts and seeds. How much fat should you consume? It depends on your age, activity level and health concerns and goals, but dietary guidelines recommend that you get 45-60 percent of your calories from healthy carbohydrates, 10-20 percent of calories from protein and the 25-40 percent from healthy fats. Consuming adequate amount of fats make you feel fuller between meals and therefore you have less cravings for sugar and unhealthy carbohydrate rich foods. Your energy levels are also more constant throughout the day. I often follow my hand when plating my meals- whole hand size vegetables, greens; palm size protein and thumb size fat. If you have high LDL cholesterol levels, keep the intake of saturated fats in your diet low. What fats to use with what cooking methods? It's important to keep cooking oil smoke point in mind depending what cooking method you plan to use. However it is recommended to keep the temperatures for cooking low- preferably below 170C (338F). Cooking oils that have a low smoke point, can break down under high heat, leading to creating free-radicals that can be harmful for our health. Do not re-heat the same oil twice to cook with it. Saturated fats are better to use for high heat cooking than polyunsaturated fats, as they are more resistant to oxidation and damage caused by high-heat cooking methods. Polyunsaturated fats and monounsaturated fats are better to top of cooked meals, salads, add to dips, salad dressings. For high heat frying, prefer: Ghee Coconut oil Avocado oil Tallow For medium heat frying, baking, roasting use olive oil or rapeseed oil. For topping salads, ready made meals, in dips, salad dressings, spreads- use: Extra virgin olive oil Hemp seed oil Camelina oil Sunflower oil Walnut oil is great to drizzle over grilled fruits, potatoes and other veggies, poultry dishes, pasta, cooked meat, seafood Sesame oil- use it as a finishing oil to burst flavour of food. Works wells with noodle, rice, poultry and meat dishes I hope the above gives a good overview of fats, why we need fat in our diet, what type of fats we should consume and which ones we should limit or avoid. If you are looking for nutrition advice, how to make healthier choices around food to support healthy body and healthy weight, don't hesitate to reach out to me at info@katrinpeo.com .

Magnesium deficiency is one of the main deficiencies in many adults, yet it's one of the top most important mineral for the body as its being used by more than 300 biochemical reactions in the body. In this blog post I will cover, what are magnesium benefits for the body, how do you know you are deficient from it, from what foods can you get it and what type of magnesium supplement to choose depending on what you need bodily part or function needs more support. Why do you need magnesium? Magnesium is an essential mineral and an electrolyte and it's needed for: supporting function of your muscles, nerves and body tissue helping you to fall asleep and also treating insomnia regulating your blood pressure keeping your bones strong and helps to prevent osteoporosis neutralising your stomach acid helping to move stools through the intestine to prevent constipation increasing your energy levels and making sure you get enough oxygen into your body when exercising calming nerves and anxiety as not enough magnesium in the body can raise your cortisol levels managing depression supporting treatment of asthma symptoms regulating levels of potassium and calcium, where magnesium transports calcium and potassium ions across cell membranes (important for bones) prevention of migraine headaches libido and fertility protecting your body from onslaught of toxins and free radicals Your kidneys control the levels of magnesium and excrete it into the urine. As the body uses magnesium every day for normal functions like muscle movement, heartbeat, hormone production, we can easily become depleted if we don't focus on making sure we receive it from the food we eat. Magnesium is naturally present in several foods, synthetically added to some food products, and available in supplement form. It’s also found in some of the over-the-counter medicines, such as laxatives and antacids. Why do we get depleted of magnesium? Digestive disorders that cause malabsorption of magnesium and other types of minerals in your gut Depleted soil (less minerals) High rates of antibiotic use and use of other prescription drugs If you have issues with liver, kidneys, experience frequent vomiting or have had heart failure Eating highly processed foods Certain medications like proton pump inhibitors for acid reflux (Nexium, Zantac, Prilosec etc), statins, blood pressure medications, diuretics etc. How do you know you are deficient of magnesium? Some of the symptoms that occur when you are deficient: Muscle, weakness, aches and spasms Anxiety and mood swings Poor digestion Sleep problems and insomnia Restless leg syndrome High blood pressure and heart palpitations Kidney and liver issues Eclampsia and pre-eclampsia Tooth cavities Fungal infections and recurrent bacterial infections due to suppressed immune system Worsened PMS symptoms Nutrient deficiencies, such as vitamin K2, calcium, potassium, vitamin B, as magnesium level of absorption is connected to the levels of these vitamins. Also high levels of vitamin D could lower magnesium stores in the body. How can you detect your current magnesium levels? It's difficult to assess your magnesium levels as most magnesium is inside your bones and cells and not in your blood. That's why hoping to get the a good understanding of your actual magnesium levels in your body from your blood does not work. There is no way of getting 100% accurate results, but th e most common method is by measuring serum magnesium concentrations in your blood or by measuring concentrations in your saliva and urine. How much magnesium do we need ? Even though compared to other nutrients we need magnesium in small amounts, we must replenish our magnesium stores on a regular basis- mainly from food, but also supplementing if and where needed (older adults, people under a lot of stress, athletes, people with previously mentioned health issues). The amount that's needed, really depends on the person, current state of health. It's not really possible to consume too much magnesium from food as what the body doesn’t need is flushed out in the urine. It is possible to overdose with supplements though it's rare- best to talk to your healthcare provider and to follow the guideline on the supplement bottle. Pull back by reducing the dose if you experience diarrhoea. Foods that contain magnesium I list here magnesium rich foods, sorting them from highest to lowest depending on the amount of magnesium you get from the specific food. A good guideline is that if a food contains dietary fibre, it also probably contains magnesium. Wheat bran Amaranth Dark leafy greens (spinach, kale, chard) Sunflower seeds Legumes (black beans, mung beans) Mackerel Almonds Cashews Flaxseeds Dark chocolate Potatoes Pumpkin seeds Avocado Bananas Broccoli Brussels sprouts Magnesium supplements Magnesium supplements are available in different forms and their absorption rate and bioavailability differs. When purchasing magnesium supplements, make sure you choose the right one depending what your body needs at what stage or day of your life. Usually the ones that need to be dissolved in water are better absorbed in the gut. For constipation For constipation you need magnesium that does not absorb well in the body, which include: Magnesium Oxide- most poorly absorbed magnesium and therefore not good to use for magnesium deficiencies, but can be used for short-term of relief of heartburn, indigestion and constipation Magnesium Citrate- contains magnesium and citric acid (for short term use), easily absorbed by the body and good for constipation Magnesium Hydroxide The above magnesium supplements are great to take along when you travel and have long-haul flights to aid with digestion due to long hours of sitting. All of these can have laxative effect when taken in high doses so pull back when this occurs. For increasing your magnesium levels in the body and calming your nerves, plus have less laxative effects on the body Magnesium Glycinate (also called Magnesium Biglycinate, Magnesium Diglycinate)- easily absorbed, aids with sleep, leaky gut and great for nerve pain. Best for anyone with deficiency. Magnesium Chelate- found in the foods naturally and highly absorbable. It bounds to multiple amino acids. Magnesium Lactate- easily absorbed by the body and gentler on the digestive system that other types of magnesium, so good for those people who need to take larger doses. For muscle aches, spasms and pains, chronic fatigue and fibromyalgia symptoms Magnesium Chloride- most bioavailable form of magnesium, typically found in sea water. You can get it in a capsule or tablet form, but also in oil form and apply on skin to relieve muscle soreness Magnesium Malate- contains magnesium and malic acid, which is a key component in energy production in the body. For brain health, memory, learning, sleep, brain injuries and ADD Magnesium L- Threonate (Magtein) or Magnesium Glycinate For cardiovascular health and energy production in the heart Magnesium Taurate and Magnesium Orotate- great to use with heart palpitations, high blood pressure, high blood sugar Epsom salt (also known as Magnesium Sulfate) A good way to get your magnesium levels up is to enjoy a bath with Epsom salt. Helps with sore and aching muscles and good for general detox of the body. The best time to take mineral supplements like magnesium is right before bed or have half a dose in the morning and half a dose in the evening. Here are a few magnesium supplements I have been recommended, have tried or what medicine practitioners, nutritionists, health experts recommend: - BioOptimizers Magnesium Breakthrough - Biocare magnesium supplements - Puhtistamo Tripla magnesium - AvalonX Magnesium 8 If you are having digestive issues, health goals you want to reach, you want to improve your nutrition and you are looking for someone who can support and guide, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

You’ve probably heard the term ‘superfoods’, especially if you’re one of those passionate about healthy eating. While no single food can be called a ‘superfood’, consuming the foods below can support your overall health. I’ve been consciously incorporating the foods below into my diet over the years. In my article below, I’ll discuss the following: What foods, which you might not normally consume, can you add to your daily diet? The nutritional value of these foods and their potential benefits for your body. How can you incorporate these foods into your daily diet? What foods can you enrich your menu with? The foods below are rich in vitamins, minerals, and antioxidants that can potentially help your body prevent disease, heal better and faster from illness, support the body with the energy it needs to feel better, and many of them are also known for their anti-aging benefits. Chinese medicine and Ayurveda have used various foods, herbs, and spices for centuries for their potential medicinal properties to support better health, generate more energy, improve digestion, and more. What foods to add to your menu: 1. Bone broth Very high in collagen, which we don't mindfully consume enough in our daily diet and it's something we need in higher quantities. Our bodies are made of water, fat and protein. Muscle building proteins make about 2/3 of your body muscle and the rest 1/3 of your body is made of collagen protein. Most people are not deficient of muscle building protein as we get it from red meat, chicken, eggs, dairy, beans etc. We need to focus more on collagen protein, which should be around 20% of your total protein intake you have. Top foods that contain collagen or boost collagen production are bone broth, chicken, fish and shellfish, egg whites, citrus fruits, berries, tropical fruits, garlic, leafy greens, beans, tomatoes, bell peppers. Bone broth contains also gelatine, magnesium, calcium, silicon, phosphorus, sulphur, chondroitin sulfate, glucosamine, hyaluronic acid. Here is my blog post how you can make bone broth at home . 2. Fermented foods and drinks Fermented foods and drinks help to grow good bacteria in your gut. As you might have heard, around 70% of our immune system is in our gut, so how we take care of our bacteria in our gut and what we feed it, is of high importance. Some examples of fermented foods are sauerkraut, kimchi, kefir, kvass, pickles. Read more about fermented foods and drinks here. 3. Matcha Green tea, particularly matcha, is a good drink to consume on a regular basis. Matcha has three times more antioxidants than regular green tea or white tea. It enhances your body's detoxification systems, neutralises any harmful free radicals, may induce cancer cell death, promotes weight loss, fights belly fat and boosts energy. It also contains L-theanine, which helps to increase dopamine and GABA in the brain, helping to reduce anxiety. There are many more benefits to matcha tea, of which you can read here . 4. Turmeric Turmeric contains an active ingredient curcumin which besides giving turmeric its colour, also helps fight inflammation, prevent cancer cell growth, stabilise blood sugar levels, slow down or prevent blood clots, reduce depression, boost skin health. It contains protein, fat, fibre, iron, vitamin B6, vitamin C, magnesium, potassium and manganese. Remember to add fat and pepper, when consuming turmeric or curcumin in food as they help to activate the health benefits of this power superfood. 5. Ginger The compound in ginger called gingerol helps with nausea, decrease blood sugar, reduces muscle pain. Ginger can really be used in many different ways. Add it to freshly made vegetables or fruit juices, smoothies, soups, salad dressings, meat dishes or make a warming cup of ginger tea from ginger, lemon and a little bit of raw honey. 6. Galangal It is similar to ginger and turmeric and used quite a lot in Thai cooking. It's known to help to fight various cancers, reduce inflammation in the body, improves sperm count, has also anti-fungal and anti-bacterial capabilities, supports your brain health and is full of antioxidants. It's also used to reduce vomiting, helps with diarrhoea and generally calms upset stomach. 7. Acai berries The level of antioxidants in acai berries are said to be 10 times higher than in red grapes, helping with oxidative stress. Acai berries also boost skin health are known for helping with cognitive function of your brain, keeping your blood sugar in balance and boost weight loss. They also stimulate healthy digestion and offer protection against heart disease. Acai berries contain a lot of fibre, healthy fats (omega-3, omega-6, omega-9), magnesium, B- vitamins (B1, B2, B3), potassium, phosphorus, calcium and are high in antioxidants (vitamins A, C, E, polyphenols etc). You can mix acai berry powder into smoothies. 8. Goji berries Goji berries have around 12 times more antioxidants than blueberries and considered one of the most nutrient tense fruits. They improve longevity, vitality and energy, protect your skin, inhibit the growth of cancer cells, support your eye health. Goji berries are rich in vitamins A, B1, B2, B6 C, E, plus in 18 amino acids, beta-carotene, 21 trace minerals, selenium, germanium, linoleic acid, iron, calcium. Goji berries are great to add to your homemade trail-mix, top your smoothie bowls or salads with. 9. Blueberries They are filled with antioxidants and phytochemicals, helping to fight cancer, boost brain health, support your heart health and digestion, improve wight loss and alleviate inflammation. It's important to note here, that wild blueberries though smaller are twice as anti-oxidant rich than cultivated blueberries. Blueberries contain fibre, vitamin C, vitamin B6, vitamin K, manganese, thiamine, vitamin E, copper, riboflavin. Add them into your smoothies, or on top of your smoothie bowls or simply enjoy them alone as a snack. 10. Elderberries Elderberry is used for many health concerns: sinus issues, as a prevention and support in cold and flu season, helps to fight inflammation, chronic fatigue, helps with allergies, constipation, nerve pain and cancer as well as acting as a natural diuretic (promotes urine production). Elderberries contains quercetin, rutin, phenolic acids, kaempferol flavonoids (that help with cell damage) and anthocyanidins, which have immune boosting properties. They are high in vitamin C, vitamin A, vitamin B6, potassium and iron. 11. Sea buckthorn Sea buckthorn contains not only omega-3, omega-6, omega-9 essential fatty acids, but also omega-7 fatty acids (also known as palmitoleic acid) being beneficial for the heart, type 2 diabetes. The berry also has cancer fighting benefits as it contains phytonutrients and anti-inflammatory properties. Sea buckthorn oil helps with skin problems (acne, dermatitis, eczema, stretch marks, dry skin and gives sunburn relief) when applied topically and also can be consumed internally as an oil to help with anxiety. 12. Camu Camu berries Camu camu berries are known to be the top vitamin C rich foods, containing around 60 times more vitamin C than orange. They are very sour on their own, so most people consume them in a powdered form mixed into other foods. Camu camu berries support lowering inflammation, treat depression, herpes, great for eye and gum health. Camu camu berries contain phytochemicals, amino acids (leucine, valine, serine), minerals like copper, magnesium, zinc, potassium, calcium, iron. 13. Acerola cherries Same as camu camu berry, Acerola cherries are very high in vitamin C. They also contain antioxidants (carotenoids) and anthocyanins- the same as found in kale, blue berries, carrots and red wine. Acerola cherries are great for skin and hair health, cancer prevention, improved digestion, immune system support, cognitive function and supporting oral and dental health. Mix acerola cherry juice or powder into smoothies, yoghurt, chia-seed pudding. 14. Amla berries Amla berries are not maybe as well known, but they are definitely nutrient-tense. Amla berries decrease inflammation, help control blood sugar, reduce cholesterol levels, have anti-cancer properties, prevent constipation and enhance digestive health, promote liver health, keep your skin and hair healthy and also support cognitive function. The berries are rich in vitamin C, vitamin A, vitamin B6, copper, manganese, potassium. Their taste is described as sour, bitter and strong- in India they often eat it with salt and red chilli powder. 15. Pomegranates Filled with antioxidants and polyphenols, they can help to slow down cancer growth, reduce inflammation, fight infections, boost brain function. A single pomegranate can hold over 600 of these delicious nutritious seeds, which are also used to make pomegranate seed oil having both external and internal benefits for the body. Pomegranates help with reducing arthritis and joint pain, support our reproductive organs, lower blood pressure, improve heart health, fight bacterial infections, improve your memory. Pomegranates contain vitamin C, vitamin K, vitamin B6, folate, potassium, phosphorus and iron. Eat them on their own, add them to salads, smoothie bowls or serve them even sprinkled on top of meat. 16. Figs Figs can be consumed either raw or dried which does affect the nutritional value. Health benefits of figs actually increase when dried. But do be mindful and not over consume them as their carbohydrates level increases quite dramatically when dried. Figs are an high anti-oxidant food filled with polyphenols. They have anticancer properties and support digestion, endocrine, reproductive, respiratory health. The fruit is also used for treating anemia, diabetes, skin diseases, ulcers, urinary tract infections. Figs have antibacterial and anti-fungal properties. People using fig leaf and fig fruit extracts have also seen great results in reducing wrinkles. Figs contain a good amount of fibre, vitamin A, vitamin C, vitamin B6, vitamin K, potassium, magnesium, manganese, calcium, thiamine. 17. Spirulina Spirulina is considered as one of the most nutritious foods on the planet. If you compare gram for gram, it's higher in protein than red meat and contains all the essential fatty acids as well as anti-oxidants. It helps with preventing plaque build-up in arteries, lowers blood pressure, has anti-cancer properties, enhances brain function, detoxifies body from heavy metals, helps eliminating candida, reduces cholesterol, boosts energy, lowers the possibility of stroke and helps with sinus issues. Spirulina contains 39g of protein per 100g, has omega-3 and omega-6 fatty acids, contains vitamin A, B6, C, E, folate, riboflavin, niacin, pantothenic acid, copper, iron, manganese, magnesium, sodium, potassium, zinc, phosphorus, calcium, selenium. Add it into smoothies, mix it into water, sprinkle over foods. 18. Chlorella Chlorella is a cousin to spirulina rich in phytonutrients, including chlorophyll, amino acids, beta-carotene. Chlorella helps to boost energy, fights cancer, helps detoxify body from heavy metals (mercury, lead) as well as from radiation and chemotherapy, supports weight loss, reduces high cholesterol and high blood pressure, relieves asthma attacks, helps with bad breath and mental function and supports your immune system. Chlorella contains vitamin C, vitamin A, vitamin K, vitamins B1, B6, iron, phosphorus. Mix in in water and drink or add it into your freshly blended juices and smoothies. 19. Organ meats, aka glandulars (liver, heart, kidneys etc) Organ meats from animals are packed with important vitamins, minerals and micronutrients. They are higher in nutrients than muscle meats that we mostly consume. It's recommended to consume different organ meats on a regular basis supporting the same organs in human- liver, kidneys, heart, tongue, brain, gizzard, tripe, oxtail, liverwurst. Liver for example contains 50 percent more vitamin B12 than meat and more folate and other B vitamins than other foods on earth. Liver is more packed with vitamins and minerals than broccoli, kale or spinach. But it's very important that you get the liver from a good source, where you know the animal, bird has not been fed antibiotics, has been able to roam freely on the grass. Same as for human, liver is a detoxifying organ for animals. Organ meats protect against anemia, promote muscle-building, support healthy pregnancy. Organ meats are high in vitamin A, B vitamins, CoQ10. 20. Medicinal mushrooms Medicinal mushrooms include mushrooms like Reishi, Cordyceps, Chaga, Shiitake, Lion's mane, Turkey tail, Maitake etc. They have anti-cancer, antimicrobial, antioxidant properties. They boost immune function, protect heart health, improve energy levels, support weight management, promote better brain function, help strengthen bones, support reproductive health and fertility. Medicinal mushrooms contain a wide array of nutrients including vitamin D, B vitamins, selenium, copper, potassium, phosphorus. I have also written a blog post on medicinal mushrooms . 21. Sprouts Soaking and sprouting seeds, legumes, nuts has been a common practice in many cultures around the world. It allows to unlock healthy compounds found in plant foods, reduce the anti-nutrient levels in those foods, make them better absorbable for humans and increase the availability of nutrients. For example, folate increases in sprouted grains up to 3.8 times, mung bean sprouts have significantly higher vitamin C, broccoli sprouts contain more vitamin A and vitamin C, vitamin K. Sprouts help to increase energy levels, provide mental clarity, improve weight loss, decrease inflammation. Learn how you can sprout seeds, nuts and beans from here . 22. Herbs and spices There are more than 100 herbs and spices that can be used internally and topically for healing. Herbs and spices not only boost your health protection in so many ways, but they also boost the flavour of your foods. It's good to incorporate as different and as many herbs and spices in your foods as you can (creativity in action): cinnamon, rosemary, basil, chives, parsley, mint, cilantro, thyme, sage, oregano, anise, bay leaf, cardamom, coriander seed, Cat's claw, cayenne pepper, cumin seed, turmeric, clove, fennel, fenugreek, juniper berries, lemongrass, nutmeg, saffron etc. If you want to learn more about adaptogenic herbs, click here. 23. Flaxseeds Flaxseeds contain a high amount of heart-healthy omega-3 fatty acids, which are known to reduce inflammation, improve brain function, protect against diabetes and cancer. They are also great to use in seed-cycling for managing your hormonal levels better during the cycle. Check how to do seed-cycling from here . Flaxseeds are high in magnesium, manganese, phosphorus, thiamine. I add milled flaxseeds to smoothies, smoothie bowls, sprinkle them on on top of eggs and salads. 24. Coconut Coconut is high in medium-chain triglycerides that supports the health of your gut. It also has anti-bacterial, anti-fungal and antiviral properties. Coconut can be consumed as coconut water, coconut milk, eating coconut meat, or using coconut oil made from the meat. Coconut oil is excellent for skin (helping with eczema, dandruff. psoriasis, dermatitis, burns), scalp, hair moisturiser. Coconut oil helps preventing heart disease, high blood pressure, protects the liver, treats kidneys and also used for UTIs (urinary tract infections). It also reduces inflammation and arthritis, is good for cancer treatment, supports memory and brain function (contains MCTs), reduces stomach ulcers and aids digestion, used also for gallbladder disease and pancreatitis. Coconut oil is also great for gums and helping reducing tooth decay. It's important to not to over-consume coconut as it does contain saturated fats. You can used coconut oil for oil pulling . Make sure to pick cold pressed extra-virgin coconut oil. 25. Dandelion You can consume the dandelion root, greens, seeds and flower. Dandelion is high in fibre and antioxidants containing vitamin A, vitamin C, vitamin K. Dandelion root can help to reduce cancer growth, lowers cholesterol levels, is a great liver supporting food, fights bacteria and strengthens bones. You can make dandelion tea, dandelion root coffee, add dandelions leaves to salads. The above is definitely not an exhaustive list of foods to add to your diet, but gives you a good introduction into incorporating them in your daily food for better health.

When I decided to write about alcohol consumption from a nutrition perspective, my goal was to approach the topic openly—neither demonising nor promoting it, but trying to show both the few pros but more cons. Alcohol plays a complex role in many of our lives. For some, it’s a ritual to unwind, a way to connect socially, or a part of cherished traditions. For others, it’s a source of health concerns or even addiction. In my history as a health coach and nutrition counselor, I have had only a few people who don't drink alcohol at all or very little. Unfortunately I have seen more overconsumption of alcohol. This article explores alcohol’s impact on health, why its effects are highly personalised, and how to make more informed choices when you do decide to drink. Photo source: Canva The Complex Relationship with Alcohol Alcohol is deeply ingrained in social and cultural practices, but its effects can be polarising. A night out with friends may come with the unwelcome consequences of a hangover, and excessive consumption can lead to serious health risks, including addiction and chronic diseases. But is alcohol always harmful? Can certain types, like red wine, offer health benefits? Let’s delve into what the science says. The Science: Is Alcohol Ever Healthy? The answer is nuanced. Studies suggest that moderate alcohol consumption might have some benefits, specifically when it comes to red wine. These benefits largely stem from polyphenols —compounds found in grape skins—which have been linked to potentially improving vascular health in at risk human populations and supporting gut health. However, the dose is crucial. Consuming more than one or two drinks daily (depending on whether you are a man or a woman and you health condition) often outweighs potential benefits with harmful effects, such as oxidative stress and inflammation. Why Is Red Wine Unique? Unlike most alcoholic beverages, red wine undergoes fermentation with grape skins, allowing over 100 types of polyphenols to infuse into the liquid. These compounds, known for their antioxidant properties, may positively impact heart health ( particularly in regard to lowering systolic blood pressure ) and gut microbiota. Research shows that red wine can support beneficial gut microbes , while other alcoholic beverages often degrade gut health with increased consumption. But moderation is key. A glass of red wine may offer some protection for your heart and microbes, but higher amounts can rapidly tip the balance toward harm. Artisan Ciders and Other Beverages Beyond red wine, artisan ciders—particularly those made with traditional methods—contain notable levels of polyphenols. Some Belgian beers and warm ales may also offer minor benefits due to their yeast and polyphenol content. However, most spirits like vodka, gin, and whiskey are distilled, removing beneficial compounds, leaving behind empty calories and ethanol. Alcohol’s Risks: Why It’s Not a Safe Choice A Neurotoxin by Nature Alcohol is a neurotoxin that the body must metabolise. How quickly this happens varies based on genetics, lifestyle, and gut microbiota. For example, Europeans generally metabolise alcohol faster due to evolutionary adaptations, while others may process it more slowly, leading to heightened toxic effects. Harmful Health Effects of Alcohol Alcohol can have a wide range of harmful health effects, especially when consumed in excessive amounts in over long periods. Here are some key risks and effects of alcohol on health: Physical Health Effects Short-Term Effects  (from acute intoxication) Impaired judgment and coordination , increasing the risk of accidents and injuries. Alcohol poisoning , which can lead to vomiting, seizures, respiratory depression, and death. Dehydration  and electrolyte imbalances, contributing to hangover symptoms. Long-Term Effects Liver Damage : Includes fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis. Cardiovascular Problems : High blood pressure, irregular heartbeat, cardiomyopathy (weakening of the heart muscle), and an increased risk of stroke. Digestive Issues : Inflammation of the stomach lining (gastritis), ulcers, and pancreatitis. Cancer : Increased risk of cancers of the mouth, throat, esophagus, liver, colon, and breast. Immune System Suppression : Reduced ability to fight infections. Nutritional Deficiencies : Excess alcohol interferes with nutrient absorption and metabolism, leading to deficiencies in vitamins and minerals (B1, B6, B9, B12, C, A, D, E, K, magnesium, zinc, iron, calcium, potassium, phosphorus, selenium) Mental Health Effects Depression and Anxiety : Alcohol is a depressant and can worsen mental health issues over time. Alcohol Dependence : Chronic use can lead to addiction or alcohol use disorder (AUD). Cognitive Impairments : Long-term use may cause memory loss, reduced cognitive function, and conditions like alcohol-related dementia. Social and Behavioural Effects Risky Behaviours : Increased likelihood of engaging in unsafe sex, substance misuse, or criminal activities. Strained Relationships : Alcohol misuse can cause family conflicts, domestic violence, and social isolation. Work and Financial Problems : Reduced productivity, absenteeism, and job loss. Effects on Pregnancy, Breast-feeding Women and Babies Fetal Alcohol Spectrum Disorders (FASD) : Alcohol consumption during pregnancy can lead to severe developmental and cognitive impairments in the child. Increased risk of miscarriage, preterm birth , and low birth weight. Alcohol can interfere with the safe care of your baby and reduce the amount of breast milk you produce. Drinking alcohol while breastfeeding can affect your baby's development, growth, and sleep patterns . Impact on Brain and Nervous System Brain Damage : Chronic alcohol use can shrink brain regions and impair function. Neuropathy : Damage to peripheral nerves, causing numbness and tingling. Seizures : Alcohol withdrawal can trigger seizures in dependent individuals. Sleep Disruption Alcohol can interfere with sleep cycles, causing poor-quality rest and insomnia, even though it initially acts as a sedative. Weight Gain Alcohol is calorie-dense ( 7 kcal/gram ) and can lead to weight gain, especially when combined with sugary mixers or consumed alongside high-calorie foods. If you drink 100ml of 40% vodka, which contains 32 g of pure alcohol, the amount of energy can be calculated by multiplying 32 x 7. This means that 224 kcal is obtained from such a drink and quantity. 100ml of 12.5% alcohol content wine contains around 10g of alcohol, which means from 100ml of red wine, you get around 70kcal. The stronger the drink and the higher the alcohol and sugar content (e.g. in liqueurs), the greater the amount of energy obtained. A 0.5-liter porter beer, half a bar of chocolate, and 800 g of vegetables provide the same amount of energy- about 250 kcal. The J-Shaped Curve Epidemiological studies often show a J-shaped curve for alcohol’s health effects: Low to moderate consumption might be associated with reduced risks of cardiovascular disease. Higher intake significantly increases risks for conditions like type 2 diabetes, liver damage, and cancer. Impact on Blood Sugar and Calories Alcohol disrupts blood sugar regulation and provides “empty calories” that can contribute to weight gain. High-sugar alcoholic beverages (Piña Colada, Daiquiri, Margarita, Mojito, Grand Marnier, Amaretto, rum and Coke etc) spike blood sugar, while compounds in red wine and other polyphenol-rich drinks may mitigate some of these effects. Making Better Choices If you choose to drink, here are a few tips to minimise harm: Opt for red wine or artisan ciders  for their polyphenol content. Avoid drinking on an empty stomach,  as food can slow alcohol absorption and reduce its impact. Choose low-sugar or non-alcoholic alternatives Be mindful of portion sizes.  General nutrition guidelines suggest: No more than 1 unit of alcohol per day for women and up to 2 units for men Have 3 alcohol-free days a week Do not consume all week alcohol during the weekend Below you can find how many units of alcohol different size and types of alcoholic drinks contain: To calculate the number of alcohol units, the below formula is used: number of alcohol units = quantity (litres) × strength (%) × 0.789 (To calculate the number of alcohol units in a specific drink, the volume of the drink in litres must be multiplied by its strength, and the result must be multiplied by the specific gravity of alcohol, 0.789 (the relative density of alcohol relative to the density of water).) Personalised Tolerance and Recommendations Alcohol’s effects are highly personalised due to differences in metabolism, genetics, and gut microbiota. Women metabolise alcohol worse than men. There’s no universal “safe level” of consumption, and for some individuals, even small amounts can be harmful. If you don’t drink today, there’s no need to start for potential health benefits. It's important to also note here that alcohol consumption at a young age directly affects the developing brain, decision-making and self-control. Since the brain continues to develop until the age of 25, alcohol consumed at a young age also affects brain function in adulthood. The Bottom Line While moderate consumption of certain types of alcohol amongst grownups, like red wine, may offer some health benefits, alcohol is not a health food. Its risks often outweigh its advantages, especially when consumed in excess. If you do drink, aim for moderation, choose beverages with potential health benefits, and reflect on your drinking habits. For those who don’t drink, continue to focus on other ways to support your health, like a balanced diet and active lifestyle. And for those who do, consider cutting back, choosing better-quality drinks, and prioritising your overall well-being. Treat alcohol, if you choose to drink, as an occasional indulgence, not a necessity. If you are looking to improve your diet, want to understand whether you are getting the necessary nutrition for your body to support your health and physical activity or want to start changing your overall health for the better, don't hesitate to reach out to me for nutrition counseling and health coaching. Book an appointment with me today at info@katrinpeo.com . Disclaimer: This article is for informational purposes only. If you have concerns about your alcohol consumption, consult a healthcare professional.

Coffee is one of the most popular beverages worldwide, cherished for its stimulating effects and unique flavour. Caffeine, the most well-known component of coffee, is the most widely consumed psychoactive substance on Earth. But with its increasing popularity, people often wonder: Is coffee good or bad for me, am I drinking too much of it? Since majority of my clients are coffee drinkers, I thought of trying to shed some light on the pros and cons of coffee as well as caffeine. So let's explore both the benefits and potential drawbacks of coffee, who might need to limit or avoid it altogether, what are safe amounts of caffeine (including caffeine content in different caffeinated foods and drinks) and what drinks could be alternatives to coffee. Photo source: Pixabay The Benefits of Coffee Improves Heart Health For years, coffee was demonised for its potential to increase heart rate and blood pressure, leading to concerns about cardiovascular risk. However, recent research paints a different picture. Studies now show that moderate coffee consumption can actually reduce the risk of heart disease. This is likely due to the complex array of compounds in coffee, including fibre , polyphenols , and antioxidants, which contribute to heart health by lowering blood sugar and blood pressure. Supports Gut Health Coffee is rich in soluble fibre, which helps feed beneficial gut bacteria, promoting a healthy and diverse microbiome . Specific bacteria, like Lawsonibacter , thrive in the gut of coffee drinkers, producing compounds like quinic acid that help regulate blood pressure and insulin levels. Additionally, the polyphenols in coffee act as prebiotics , further supporting gut health. Boosts Cognitive Function Some studies suggest that coffee may enhance long-term cognitive health, possibly lowering the risk of Alzheimer’s disease and slowing cognitive decline. However, not all research agrees, and caffeine isn’t the sole contributor. Other compounds in coffee may play a role in improving memory and attention. Reduces the Risk of Gallstones and Certain Cancers Drinking coffee has been associated with a lower risk of gallstone formation and various cancers, including liver, prostate, and breast cancer. Coffee contains kahweol and cafestol, compounds that may inhibit the growth of cancer cells. Helps in Weight Loss and Physical Performance Caffeine stimulates metabolism, helping burn fat and improve physical performance. Studies suggest that coffee drinkers may be more likely to maintain weight loss over time. Protects the Liver Research shows that moderate coffee consumption can protect the liver from diseases such as non-alcoholic fatty liver disease (NAFLD), cirrhosis, and liver cancer. Coffee appears to reduce liver fibrosis and inflammation, making it beneficial for overall liver health . The Drawbacks of Coffee Gastrointestinal Issues Caffeine stimulates the production of gastric acid , which can exacerbate conditions like GERD, acid reflux, and gastritis. It also relaxes the gastroesophageal sphincter, increasing the risk of heartburn. Additionally, coffee can speed up bowel movements, which may cause diarrhea in sensitive individuals. Interferes with Nutrient Absorption Excessive coffee consumption may hinder the absorption of essential minerals and vitamins. Disrupts Sleep Caffeine has a half-life of 5-6 hours, meaning it stays in your system for a long time, potentially affecting your sleep quality. Even if you fall asleep quickly, caffeine can reduce deep and REM sleep, leading to fatigue and irritability. Aim to have your coffee before 12pm. Elevates Anxiety and Stress For individuals who metabolise caffeine slowly, coffee can cause jitters, anxiety, and increased stress. Caffeine influences stress hormones like cortisol, which can disrupt mood and negatively impact gut health. Who Should Limit or Avoid Coffee? Individuals with GERD or Acid Reflux : Coffee’s acidic properties and its ability to relax the oesophageal sphincter make it a poor choice for people with these conditions. People with IBS, IBD, or SIBO : Caffeine can irritate the gut lining and speed up digestion, potentially worsening symptoms like diarrhoea and abdominal pain. Pregnant and Nursing Women : Caffeine consumption of up to 200 mg per day during pregnancy is generally not associated with health risks for the fetus. However, it is still advised to limit caffeine intake to a maximum of 100 mg per day. The same recommendation applies to nursing mothers, as caffeine is absorbed into breast milk and can affect the baby’s developing nervous system. People who are slow-metabolisers of caffeine : You can test your genes, how caffeine affects your body- whether you are a fast, average of slow metaboliser, how does caffeine affect your sleep, what's your sensitivity to caffeine, how your body senses the bitter taste. In Estonia for example you can order such test at geenitestid.ee For healthy adults (excluding pregnant women), a safe daily intake of caffeine from various sources is considered to be up to 400 mg (approximately 5.7 mg per kilogram of body weight). For children and adolescents, the recommended safe daily intake of caffeine from all sources is 3 mg per kilogram of body weight. What Constitutes High Caffeine Consumption? High caffeine intake in adults (over 7–10 mg per kilogram of body weight per day, depending on individual tolerance) can manifest through a variety of symptoms. These may include irritability, anxiety, restlessness, hallucinations, headaches, dizziness, insomnia, loss of appetite, diarrhoea, nausea, hand tremors, circulatory issues, arrhythmia, low blood pressure, or numbness. Such symptoms can arise from both short-term and long-term overconsumption and may indicate caffeine toxicity. Caffeine toxicity in adults typically occurs at doses greater than 7–8 mg per kilogram of body weight per day, or 500–600 mg in total. For example, for an individual weighing 80 kg, a 7 mg per kilogram dose equates to a maximum of 560 mg per day. This translates to approximately 5–8 cups (200 ml each) of espresso or filter coffee, depending on the strength of the brew. In children and adolescents, excessive caffeine consumption can lead to increased blood pressure, insomnia, chronic headaches, irritability, learning difficulties, and other adverse effects. Research has shown that anxiety in children occurs at caffeine intakes above 2.5 mg per kilogram of body weight per day, while higher doses (above 3 mg per kilogram) can exacerbate headaches and stomachaches. For instance, a child weighing 30 kg would exceed safe limits at 75 mg of caffeine, which can be found in approximately 300 ml of energy drink or 150 ml of coffee. Caffeine poisoning in children can manifest through symptoms such as severe vomiting, rapid heart rate (tachycardia), central nervous system irritation, and increased urination. Source: Toitumine.ee Why Coffee Shouldn’t Be Your First Drink in the Morning Many people reach for coffee first thing in the morning, but this might not be the best idea. Drinking coffee on an empty stomach can increase acid production, potentially irritating the stomach lining and causing heartburn or indigestion. Additionally, caffeine stimulates cortisol production—the body’s stress hormone—which is naturally elevated in the morning. Consuming coffee right after waking up can spike cortisol even higher, leading to increased anxiety and stress throughout the day. Instead, it’s advisable to start your day with a glass of water or a herbal tea to rehydrate your body after a night's sleep. Once you’ve eaten something, you can enjoy your morning coffee without causing an unnecessary spike in acid or cortisol. It's good to rather utilise body's natural cortisol levels after waking up and giving yourself that dose of caffeine two hours or so later to get the boost. Coffee is also a natural diuretic. When we sleep at night, we loose water, so we are waking up dehydrated. If you then have your first drink as a coffee, you will take your body further in dehydration, causing drowsiness, dizziness and possible headaches etc. Coffee Alternatives If you're sensitive to caffeine or looking for an alternative, there are several beverages that provide a gentle energy boost or promote relaxation without the downsides of coffee: Herbal Teas : Options like chamomile, peppermint, or rooibos offer relaxation and digestive benefits. Green Tea : Contains lower amounts of caffeine compared to coffee and is rich in antioxidants like EGCG ( epigallocatechin-3-gallate ) which support brain and heart health. Matcha : A powdered form of green tea with a slow-releasing caffeine effect, providing sustained energy without the jitters. Chicory Root Coffee : A caffeine-free coffee alternative that tastes similar to coffee and is rich in prebiotics, which support gut health. Golden Milk : A blend of turmeric, ginger, and other spices with warm milk (plant-based or dairy), offering anti-inflammatory benefits and a soothing start to the day. Conclusion Coffee, when consumed in moderation, offers a wide range of health benefits, from improved heart and liver health to enhanced cognitive function and a more diverse gut microbiome. However, it’s important to listen to your body, as excessive consumption can lead to digestive issues, poor sleep, and increased anxiety. For those sensitive to caffeine or dealing with specific health conditions, there are plenty of alternatives that can provide energy and health benefits without the potential downsides. If you are looking to improve your nutrition to have healthier weight, better sleep, more energy, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com .

The prevalence of added sugar in modern diets has raised many concerns about its impact on overall health. In this article I cover the reasons why you may benefit from reducing your intake of added sugars, shedding light on the potential health risks associated with excessive consumption. I also give you a list of all the sweeteners (sugars and artificial sweeteners), what are good to reduce or avoid and what to use instead if you want to sweeten your food. Is added sugar bad for your health? If you are not being mindful about the foods you eat- consume many packaged foods and eat foods like cakes, cookies, candies, ice-cream or drink soft drinks like Coca-Cola, Sprite, Fanta etc, you definitely increase your risk for various illnesses. A diet high in sugar can promote oxidative stress, which leads to cell damage. As we know glycose is paramount for the functioning of our cells, especially for the brain as it consumes around 20% of your daily energy intake. But it's important to note here, that our brain needs an average of 130g from glycose a day, while many people consuming modern western diet exceed that several times without knowing it. According to Estonian dietary recommendations, a preschool child should eat up to 2 portions a day, a teenager and an adult up to 4 portions from the food group of sweet and salty snacks. One serving is in very simple terms 100 ml of a sweet drink or 10 g of a sweet or salty snack (e.g. 2 teaspoons of sugar, half a glass of lemonade, 1 piece of candy, 2 small pieces of chocolate, a bite of cake). According to Estonian dietary recommendations, one should drink a maximum of one glass of juice per week. Below are just a few health issues, a high-sugar diet can cause over time: Diabetes Heart disease Leaky gut ( sugar changes the gut microbiota in a way that increases intestinal permeability, plus added sugar feeds yeast (leads to candida) and bad bacteria) Certain types of cancer like breast cancer, small intestine cancer, colon cancer Fatty liver Brain related illnesses Skin issues and allergies Hair loss Insomnia Dizziness Tooth decay Premature skin aging ADHD Hypertension Alzheimer's Sweeteners- the worst, not too bad and fine to consume, but sparingly When you want to limit your intake of added sugar or avoid it, you need to be smart when shopping your groceries. Always read the labels on packaged foods! I have taught my kids to follow these basic rules when checking food labels at stores: if sugar is listed as number one or two in the ingredients list, you know the product is mainly made of sugar one teaspoon of sugar is 4g. So if they want to buy morning cereal, where on the box it states 60g of sugar per 100g (and it's a 300g package), there is 45 teaspoons of sugar in the package. If they do this calculation, they likely put the box back on the shelf. if they can't recognise (or pronounce) the name of the ingredient in the list of ingredients, it's not worth putting the product in your shopping basket. if they want to know if the product contains any added sugar, one way to find out is look for hidden sugars in the ingredients list ending in "ose" (fructose, maltose, dextrose etc) Foods that commonly contain sugars include: Salad dressings Sauces (barbecue, hickory) Plant milks (coconut, soy, almond) Cereals and granola bars Mustard and ketchup Yoghurt Protein powders Deli meats (ham) Cured meats (bacon, prosciutto) Liver pate Store bought ceviche Canned soups Common forms of sugar Sugar comes in different forms: granulated sugar, syrups, sugar alcohols, -oses, -ides, natural sugars, artificial sweeteners. Sugar Brown sugar Raw sugar Cane sugar Castor sugar Confectioner's sugar White granulated sugar Icing sugar Invert sugar Beet sugar Cane syrup Carob syrup Date syrup Corn syrup Corn syrup solids High-fructose corn syrup Malt syrup Maltodextrin Maple syrup Rice syrup Refiner's syrup Buttered syrup Nectars (for example, peach or pear nectar) Corn syrup solids Fructose Glycose Glycose solids Maltose Sorbitol Sorghum syrup Sucrose Ribose Saccharose Galactose Lactose Dextrose Dextrane Anhydrous dextrose Confectioner’s powdered sugar Blackstrap molasses Molasses Disaccharide Monosaccharide Polysaccharide Agave nectar Coconut sugar Coconut nectar Fruit juice Date sugar Golden sugar Granulated sugar Evaporated cane juice Honey Rice malt Treacle Stevia What are the worst sweeteners you should try and stay away from? Artificial sweeteners, like aspartame, sucralose, acesulfame, saccharin. They change the bacterial makeup in your microbiome, which can lead to weight gain, diabetes, metabolic disorders, autoimmune problems High-fructose corn syrup- which is derived from the stalks of corn and then converted to syrup through a chemical process. It does not need to be digested and therefore goes straight into your blood, raising blood-sugar and contributing to hormonal issues like leptin resistance (leptin is your 'feeling full and satisfied' hormone). This again could cause weight-gain and weight-loss resistance. White refined sugar What sweeteners to be very mindful about when consuming? Agave nectar- though it's considered healthy alternative to sugar, it's very high in fructose. Fructose goes straight to your liver, which is turned there into fat. Too much fructose can cause fatty liver. Brown-rice syrup- it's made of brown-rice and enzymes. Using a lot of brown-rise increases your exposure to arsenic (which is a poison). Enzymes used in rice-syrup are very often from barley (which contains gluten, if you have a sensitivity to gluten or are celiac). Turbinado or raw cane sugar What sweeteners to use if you do choose to sweeten your food (use them very sparingly though)? Monk fruit or luo han guo - fermented from the pulp of monk fruit. Make sure you get pure monk fruit without any added ingredients. Same as with sugar alcohols, it can cause upset stomach, so consume sparingly. Stevia - as long as you use the raw organic stevia in it's green form, you will get the best health benefits from it. Not everyone like the taste of stevia though. Sugar alcohols (xylitol, erythritol, mannitol, sorbitol) - these don't have an effect on blood-sugar, but they can have a laxative effect, so not everyone can consume them. As your body does not completely digest them, these sugar-alcohols can end up fermenting in your gut and causing gas and bloating Maple syrup - always look for 100% pure and organic maple syrup and the darker the syrup the better as it contains higher amounts of antioxidants. Honey - it's 50% glucose and 50% fructose. Honey has great benefits as long as you buy it raw, unpasteurised, unfiltered and where possible, local. It contains antioxidants and bee pollen, which help to boost your immunity. Molasses - which is made by boiling raw sugar down many times. Blackstrap molasses is the most nutrient-dense form of molasses with least amount of sugar and contains more iron than any other natural sweetener. Fruit juice - as long as it's freshly pressed and without any added sugar, it's ok to use it and also drink it- but occasionally and in moderation. Fruit juice does contain vitamins and antioxidants, but it's still fructose. When possible, rather eat the whole fruit to get the benefits of fibre present in the fruit. Dates - dates are very high in fructose, so do consume them sparingly (1-2 dates is more than enough). Dates are good for constipation. Coconut sugar/coconut nectar - derived from the blossoms of the coconut tree. Though processed, they do contain some nutrients and inulin fibre which slows down the absorption of glucose in your body. What are the best food to sweeten your food as they are naturally sweet? Coconut milk Coconut flesh Coconut oil Sweet potato Pumpkin Summer squash Cinnamon Whole fruit Berries Here is just an example of sugars in some foods and drinks sold in Estonia. I understand that giving up sugar can be a real challenge for many. As scientists say, s ugar alters brain circuitry in similar ways to cocaine, which is well known to alter the dopamine and opioid systems in the brain. But a change starts with a choice. Even if you start to be more mindful about how much sugar you consume, or what sweeteners are in your foods and opt for healthier versions of sweeteners, you do a favour to your body! If you need help and guidance, how to determine hidden sugars in foods, how to reduce added sugar intake in your day to day diet, how to eat more healthy in general, don't hesitate to reach out to me for nutrition counseling, by e-mailing me at info@katrinpeo.com .

Are you one of those who promised to become a healthier version of yourself in 2025? Perhaps you’ve decided to drink less alcohol, cut back on sweets, exercise more, or simply prioritise your well-being. Maybe you want to feel more energised and vibrant but don’t know where to start. This article will provide tips and strategies to help you eat healthier in 2025. If you’re looking for additional inspiration, don’t forget to check out my 2024 guide on healthier eating habits. Let’s take the first step toward building a better you! The Body’s Incredible Ability to Regenerate Did you know that your body is continuously rebuilding itself every second of every day? This process of regeneration offers hope for anyone looking to improve their health, recover from injury, chronic illness. By choosing the right "building materials" — nutrient-rich whole foods — you can support your body in healing and in creating a stronger, healthier version of yourself. I think many of us have experienced this miracle with our own bodies- how we recover from minor or major injuries, from surgeries etc. Here’s examples of how your body rebuilds itself: Liver : Regenerates every 150-500 days. Skin : Renews itself every 10-30 days. Stomach lining : Replaces cells every 2-9 days. Intestinal mucosa : Renews every 2-5 days. White blood cells : Renew every 1-5 days. Red blood cells : Renew every 120 days. Lung alveoli : Renew every 8 days. Bones : Undergo a complete regeneration every 10 years. etc These incredible processes mean you have the opportunity to "build" a new you by making smarter food choices today. Think of your body like a Formula 1 car. A racer wouldn’t dream of putting low-quality fuel into their vehicle because they know it would hinder performance. Similarly, fuelling your body with nutrient-deprived, ultra-processed foods , too much added sugar from foods and drinks, unhealthy fats, too much salt prevents it from operating at its best. Instead, choose a variety of whole foods that are nutrient dense to perform and feel your best. Strategies for Eating Healthier in 2025 It's important to understand that diets work until they don't and with majority of the diets, one would gain back the weight they tried to loose and more. With my experience in nutrition counselling and health coaching I have yet to come across with any restrictive diet that my clients have tried in their past prior to coming to me that they have managed to sustain- that has worked for them in the long run. Our bodies are smarter than we think- their purpose is to keep us alive. The best diet is a diverse, balanced way of eating where all the nutrient tense food groups in different ratios are represented in our daily menu. Here are some actionable tips how you can improve your diet in 2025: Eat for Your Gut Health Prioritise diverse, fibre-rich foods like vegetables, fruits, whole grains, legumes, and fermented foods. Limit ultra-processed foods and artificial additives that disrupt your gut microbiome. Learn more how your gut health influences your overall health from this article. Incorporate Whole Foods into Every Meal Focus on unprocessed or minimally processed foods. Include a balance of macronutrients: proteins, healthy fats, and complex carbohydrates. Time Your Meals Wisely Experiment with meal timing, such as eating your daily required energy from food within a specific time window (e.g., 10 hours or maximum 12 hours) to support metabolic health. This means for example, that you have your breakfast at 7am and you are done with your dinner at 7pm. Avoid late-night snacking to allow your digestive system to rest. Hydrate Smarter Drink water throughout the day and limit or avoid sugary beverages. Consider herbal teas or infused water (with cucumbers, rosemary, blueberries, cranberries, lemon etc) for variety. The amount of water your body needs, depends on your weight, your health status, outside temperature, your physical activity and also of your diet (what you eat). Be Mindful of Portion Sizes and The Speed at How You Eat Pay attention to your hunger and fullness cues. Opt for smaller plates to prevent overeating. Eat slower, chew your food to allow your body to digest the food, produce necessary enzymes and absorb the nutrients. In this article I invite you to explore your relationship with food . Prioritise Quality Over Quantity When choosing foods, prioritise nutrient density over calorie count. For example, opt for nuts and seeds over chips, or berries over candy, opt of whole grains over refined grains. Cook More at Home Home-cooked meals allow you to control ingredients and portions. Experiment with new recipes to keep things exciting. Cook together with your family and friends. The Bigger Picture: Small Changes, Big Impact Remember, lasting change doesn’t happen overnight. Start with small, manageable adjustments to your eating habits and build from there. Whether it’s adding one more serving of vegetables to your plate or swapping sugary snacks for whole fruits, each step contributes to a healthier you. Every meal is an opportunity to invest in your health and well-being. With consistent, intentional choices, you’ll be amazed at how much better you feel by the end of 2025. But also do not forget that health is influenced by sleep, exercise and stress, so it's important that you try and keep as much good balance in all of these 4 pillars of health . Conclusion The journey to better health is just that — a journey. By embracing these strategies and focusing on whole, nutrient-rich foods, you can support your body’s natural regenerative processes and feel your best. Why not start today? Your future self will thank you. Let’s make 2025 your healthiest year yet! If you feel that you can't do it by yourself, need an accountability partner, need a professional who can give you support and guidance to better nutrition and healthy habits in 2025, do reach out to me for nutrition counselling and health coaching. Learn more about my services here .

A topic that has come up with women I have done health histories with, is thyroid health- hypothyroidism and hyperthyroidism. And since it's something that affects many people, especially women, it's worth to look deeper into thyroid and understand what can you do to better manage your symptoms. In this post I will go through the following: About thyroid Metabolism, production and conversion of thyroid hormone Hypothyroidism Hyperthyroidism Hashimoto's thyroiditis Graves' disease Thyroid testing Other practices for thyroid health Foods to consume for healthy thyroid Foods to avoid to better support your thyroid Essential oils for thyroid health About thyroid Thyroid is a small butterfly-shaped gland located in your throat, just behind the Adam's apple. The normal size of thyroid is two thumbs held together in the shape of a V. There can be enlargements- when thyroid gland is ineffective making thyroid hormones, when it's inflamed and if there are tumours. Thyroid is your body's thermostat, regulating continuously temperature, your hunger levels, energy expenditure. Your thyroid is connected to the way every organ in your body functions- it releases and controls thyroid hormones that control your body's metabolism (a process where food you take into your body is transformed into energy). There are thyroid hormone receptor sites on every single cell in your body. If there is an imbalance in thyroid hormone production or metabolism, it's going to affect your whole body. Thyroid conditions go often unnoticed and un-diagnosed as many people experiencing symptoms of unhealthy thyroid don't actually know they have an issue with thyroid. Thyroid affects: metabolism heart rate blood pressure menstruation body temperature energy levels sleep memory digestion blood sugar How does metabolism, production and conversion of thyroid hormone work? Too often there is too much focus going on the endocrine system itself having an issue. We need to understand that everything in the body is so interconnected. The actual metabolism of thyroid hormone, the production and the conversion of it happens throughout our body. The process starts up in our brain, where our hypothalamus and our pituitary gland are in communication from our brain down to our thyroid. TSH is our thyroid stimulating hormone and it is our brain telling our thyroid to produce more thyroid hormone. Our brain is sensing what's going on with the rest of our body. Using a lot of different nutrients and cofactors our thyroid is then producing thyroid hormone- T3 and T4. T3 is the active form of thyroid hormone- it gets used up by the body right away. When our thyroid is releasing thyroid hormone, it's only releasing around 7% active form of T3. 93% of the thyroid hormone coming out of our thyroid is T4. T4 starts to travel around our body - where it gets converted into T3 in different parts of the body- like in your liver and in your gut. You can see that different parts of your body are involved in thyroid metabolism, so if any of these organs are sluggish- if our gut is not working optimally, if our liver is not working well- that maybe part of the issue if you are receiving too little or too much thyroid hormone. Hypothyroidism- an under active thyroid Hypothyroidism is by far the most common type of thyroid problem. 90% of hypothyroid cases are undiagnosed. 1 in 8 women develop hypothyroidism in their lifetime and it's also more common amongst women than in men. With hypothyroidism, your body literally slows down and you can experience the below symptoms: Fatigue Depression Moodiness and anxiety Feeling cold Weight gain Constipation Bloating Muscle weakness or aches and pains Trouble concentrating and forgetfulness Dry skin and hair Toes and fingers feel cold Women are also much more likely than men to develop auto-immune conditions of thyroid. With hypothyroid your body is not producing enough of the thyroid hormones (T3, T4 or both). The most common reason for hypothyroidism is a condition called Hashimoto's thyroiditis. It's when your body mistakenly attacks your thyroid, therefore affecting its function. Hashimoto's thyroiditis happens due to an autoimmune response (where your body is attacking your own tissue)- therefore interfering with normal production of hormones. What often causes Hashimoto's disease are high amount of stress, low immune function, nutrient deficiencies, toxicity as well as iodine deficiency. Hyperthyroidism- an overactive thyroid Hyperthyroidism is less common than hypothyroidism. It's when body produces too much of thyroid hormones. The most common cause for hyperthyroidism is Graves' disease, but taking too much T4 thyroid hormone in tablet form or lumps on the thyroid can also cause hyperthyroidism. Signs and symptoms of hyperthyroidism: Rapid and irregular heartbeat Weight loss though you are eating the same amount Sweating Increased appetite Anxiety, irritability, nervousness Increased sensitivity to heat Tremor in your hands More frequent bowel movements Brittle hair Difficulties with sleeping Fatigue An enlarged thyroid gland (swelling at the base of your neck) Comprehensive testing of thyroid There are different tests and scans used for understanding if your thyroid is functioning as it should. Doctors use visual testing of thyroid- to see if it's enlarged or if it's palpating. Also doctors get you to do blood tests. You can also order thyroid panel test from a lab (like Synlab in Estonia). Doctors can also perform ultrasound and a radioactive iodine uptake scan. Functional medicine doesn't only look at thyroid, but also adrenal health, infections, pathogens and toxins in the body. When checking thyroid health, it's important to run a full thyroid panel: TSH (thyroid stimulating hormone)- your pituitary gland in the head produces TSH, which stimulates the production of T3 and T4 Total T3 and T4 (T4 levels in your body trigger the pituitary gland either to produce more or stop producing TSH. T3 is converted from T4 by the liver and other tissues. Free T3 and free T4 (free T4 indicates how well your thyroid is functioning). Having appropriate balance between the free T3 and free T4 shows the function of thyroid as well as how good is the communication between the thyroid and pituitary gland Reverse T3 (this inactive form of T3 is produced when your body conserves energy while converting T4 to T3). If you have low levels, it could develop into hypothyroidism. If you have too much, then it can keep your cells in the body to receive the necessary amount of T3 T3 uptake- how well your body is processing T3 and putting it into various systems TPO and TGAb antibodies- if you have one or both of these present, it could indicate that you have Hashimoto's Thyroiditis (both of these antibodies are created, when your body sees the thyroid and its hormones as invaders and starts to attack them. TBG (Thyroid Binding Globulin)- this protein is responsible for circulating thyroid hormone through different body's systems. It shows how well your body is able to transform T4 to T3 and put it to use. A low level of T3 and a high level of TSH could indicate that you have an under-active thyroid (hypothyroid). High levels of T3 and very low levels of TSH can mean your thyroid is overactive (hyperthyroid). Foods to consume for healthy thyroid Wild-caught fish to get good omega-3 fatty acids (salmon, trout, herring, sardines) Seaweeds, for their good iodine content (dulse, nori, kelp) Selenium rich foods (seaweed, seafood, eggs, fish, Brazil nuts, liver, lima peans, turkey, chicken, yoghurt, spinach, bananas, raw cheese) Zinc rich foods (shellfish, red meat, poultry, legumes, seeds (pumpkin, hemp, flax), nuts, cheese, eggs, quinoa, rice, oats, potatoes, green beans) B-vitamin rich foods (beef, liver, dark green vegetables, cheese, fish (salmon, mackerel, tuna, oysters, eggs etc) Probiotic rich foods Healthy fats Bone broth Sprouted seeds , like flax, chia and hemp seeds Fibre rich foods , like seeds, berries, vegetables, beans Tyrosine rich foods (dark poultry, wild-caught fish) Foods to be mindful of as they might not support thyroid health Gluten containing foods (gluten containing grains contain a protein called gliadin that your body can mistake for a thyroid molecule). If your gut is leaky and gliadin gets into your bloodstream, your body sees it as an intruder and starts to produce antibodies to it. And when the antibodies are formed, they can attack your thyroid gland. Gluten can disrupt also the communication between your gut, your brain and thyroid. Focus more on gluten-free grains like quinoa, millet, buckwheat. Dairy (conventional dairy, where animals are raised in the factory and often fed antibiotics). If your body is inflamed and you are struggling with different aches and experiencing unhealthy thyroid symptoms, it could be good to try to be without dairy to see how your body feels. You can also try and consume only fermented dairy, such as kefir, Greek yoghurt. You can consume nut milks ( almond , coconut, cashew ) instead of cow's or goat's milk. Make sure you read the labels of these nut milk products in the store that there are no unwanted ingredients such as emulsifiers, thickeners, added sugars. Remember, that leafy greens, sesame seeds and vegetables, sardines are also a good sources for calcium. Processed sugar and sweeteners - for good thyroid health it's important to keep good blood sugar levels (spikes and dips stress your body, raise your cortisol levels and cortisol slows down thyroid). Processed oils- vegetable oils- canola, safflower, sunflower, which are unstable and can cause inflammation in the body and margarine. Coffee - it is a 'drug in a mug' and could be a stress-enhancer (depending if you are a slow or fast metaboliser of caffeine), especially if your daily life is already stressful. When you are stressed, your body releases cortisol, your thyroid function is lowered by pituitary gland because it is in survival mode. Other things to do to support thyroid health Get adequate amount of quality sleep (7-9 hours per night) Practice meditation and do breathing exercises Incorporate regular exercise and movement into your day Consider also using adaptogens , like ashwagandha Review your personal care and cleaning products to make sure you are not putting unnecessary toxins on your body or inhale them in your home Drink adequate amounts of water Incorporate self-care in your daily life Essential oils for thyroid support It's also good to use essential oils to support your thyroid. You can create a below mix in a roller bottle: 5 drops of peppermint 5 drops of lavender 5 drops of myrrh 5 drops of lemongrass 5 drops of frankincense 5 drops of clove Fill the bottle with a carrier oil of your choice (fractionated coconut, jojoba) Mix it together and roll directly on your thyroid A detox bath: Fill your bathtub with water Add 1/2 cup of apple cider vinegar Add 1/2 cup of baking soda Add 1/2 cup of sea salt Add 1/2 cup of Epsom salt or magnesium flakes Add a 5 drops of frankincense, grapefruit essential oils and 2 drops of rosemary essential oil Soak in the bath for 20 minutes I hope the above gives you a good overview how you can better take care of your thyroid. If you need support and guidance how to reduce inflammation in your body that affects also thyroid health, don't hesitate to contact me at info@katrinpeo.com for nutrition counseling and health coaching.

Since I have been following a gluten, sugar and lactose free diet for years, I also tried to find banana bread recipe that worked for me. For me banana bread is something you don't need great baking skills, as it's pretty forgiving for bakers like me, who like to be be creative in the kitchen. I use different flours- almond, coconut, plantain, gluten-free oats blended fine depending on what's available at home and might also switch between different nuts, like walnuts, pecan nuts and sometimes add dark chocolate chips or cocoa nibs of additional flavour. Below is the basic recipe I use. Gluten-free, refined sugar-free, lactose-free banana bread Ingredients 3 bananas (when typically I choose greener bananas when purchasing bananas due to their higher pre-biotic fibre, then for banana bread make sure you use the yellow and ripe ones as they give more juiciness to the bread). I smash 2 and keep one sliced for decoration. 3/4 cups (3oz) of almond flour 1/4 cups (3/4oz) of coconut flour 3/4 tsp of baking soda 1/2 tsp of cinnamon (I use Ceylon cinnamon) 2 tbsp of melted extra virgin coconut oil 3 eggs 1/4 cup (2 1/2oz) of honey or maple syrup (you can also do without as bananas give quite a bit of sweet taste to the bread 2 tsp of vanilla extract 1/2 cup (1 1/2oz) of walnuts Instructions Pre-heat your oven to 180C (350F) and use either a loaf tin lined with parchment paper or silicone loaf pan. Mix together all the dry ingredients: flour, soda, cinnamon. In another bowl mix together wet ingredients: mashed banana, eggs, coconut oil, vanilla and maple syrup or honey. Mix the wet ingredients into dry ingredients until a batter is formed. Lastly fold in slightly chopped walnuts Put the mixture into the lined baking tin or silicone loaf pan. Put the sliced bananas on top on the mixture, laid out. Bake the bread in the oven for 50 minutes. You can test with a toothpick at the end- if it comes out clean when inserted in the middle of the bread, it's ready. Cool down slightly and enjoy its own or with normal butter, cinnamon butter, smooth goat's cheese spread. You can also try this chocolate banana bread recipe .

Artificial sweeteners are everywhere, from diet sodas to protein bars, promising guilt-free sweetness. They’ve become the go-to option for those looking to cut calories, control blood sugar, or lose weight. But are these sugar substitutes as harmless as they seem? Recent research suggests that artificial sweeteners may not be the "free ride" to weight loss or better health that we once thought. Instead, they could be quietly affecting your gut health and overall well-being in ways you never anticipated. Photo source: Canva What Are Artificial Sweeteners? Artificial sweeteners are synthetic or plant-derived substances used to replace sugar in foods and drinks. Examples include aspartame, sucralose (Splenda), saccharin, and acesulfame K. They’re often hundreds of times sweeter than sugar, allowing small amounts to deliver big flavour without adding calories. Their popularity stems from their promise to help with weight management and reduce the risk of sugar-related issues like tooth decay and diabetes. However, their long-term effects are still a topic of intense scientific investigation, particularly concerning gut health. The Science: How Artificial Sweeteners Affect Gut Health Artificial sweeteners might not affect your blood sugar directly (this depends on the artificial sweetener and on person), but they could be disrupting something even more fundamental: your gut microbiome. The ZOE podcast highlights research showing that artificial sweeteners can alter the composition and diversity of gut bacteria. For example: Gut Microbiome Disruption:  Some sweeteners, like saccharin and sucralose, may encourage the growth of bacteria linked to glucose intolerance, potentially affecting blood sugar regulation. Increased Inflammation:  An imbalanced microbiome can contribute to inflammation, which is linked to metabolic and chronic diseases. Cravings and Appetite Control:  Sweeteners may trick your brain and gut into expecting sugar, potentially increasing cravings and leading to overeating. Research published in Nature  and other reputable journals has raised concerns about artificial sweeteners and their unintended consequences on gut health. Are Artificial Sweeteners Truly a Better Alternative to Sugar? "Benefits and Risks: A Balancing Act" Benefits: Calorie Reduction:  Sweeteners contain few or no calories, making them appealing for weight management. Dental Health:  Unlike sugar, they don’t feed bacteria in mouth that cause cavities. Risks: Gut Health Impact:  Altered gut bacteria may have far-reaching effects on metabolism and immune health. People who have IBS (Irritable Bowel Syndrome), should avoid artificial sweeteners as they can exacerbate symptoms. Weight Management Paradox:  Despite being calorie-free, studies suggest artificial sweeteners could indirectly lead to weight gain by increasing appetite or cravings. Long-Term Unknowns:  While sugar's risks are well-documented, the long-term safety of consuming artificial sweeteners is less clear. The question isn’t whether artificial sweeteners are “better” than sugar—it’s whether they’re truly the best option for your health. Foods and Drinks That Commonly Contain Artificial Sweeteners "Where Artificial Sweeteners Hide in Plain Sight" Many of us consume artificial sweeteners without realising it. They’re often listed under unfamiliar names like sucralose, acesulfame potassium, acesulfame K or aspartame. Common food and drink sources include: Diet Sodas and Beverages:  Coca Cola Zero, Pepsi Zero, iced teas, flavoured water. Sugar-Free Snacks:  Cookies, candy, and chewing gum. Low-Calorie Dairy Products:  Yogurts, puddings, and protein shakes. Condiments and Sauces:  Ketchup, salad dressings, and barbecue sauces. Breakfast Foods:  "Healthy" cereals and granola bars. Foods targeted mainly towards people doing physical exercise (such as weight lifting, cross-fit, fitness modelling etc): Protein powders, protein drinks and protein bars Vitamins and Minerals in the Pharmacy or Health Stores : check the ingredient labels. I always encourage my clients to read the product labels for these additives to make informed choices. You can learn some basic principles how to read food product labels here . Tips for Being Mindful About Artificial Sweeteners "Smart Strategies for Sweet Choices" Read Ingredient Lists:  Look for artificial sweeteners on product labels and choose natural alternatives when possible. Mindful Usage:  If you do choose to eat foods with artificial sweeteners, do so sparingly and prioritise whole foods as much as possible. Explore Natural Sweeteners:  Consider honey or maple syrup to sweeten your food, in moderation. Embrace Naturally Sweet Foods:  Opt for fruits, like bananas or dates, to satisfy your sweet tooth. Or use cinnamon or vanilla pod as they have naturally sweet taste. Listen to Your Body:  Pay attention to how artificial sweeteners affect your digestion, cravings, or overall health. "Take Your Awareness About Sweetness of food a Step Further". Artificial sweeteners are only one piece of the puzzle. To understand how added sugar affects your health and why it’s worth reducing it or quitting it all-together, check out my detailed blog post: Why to Quit Added Sugar . If you want to go deeper into the topic, I encourage you listen to Zoe podcast, where professors Tim Spector and Eran Elivan discuss the artificial sweeteners topic with Jonathan Wolf . Conclusion "Make Informed Choices for Long-Term Health" Artificial sweeteners might seem like an easy way to satisfy your sweet cravings while avoiding sugar’s pitfalls. However, they come with their own set of health risks, especially concerning your gut. By being mindful of the foods you consume and choosing natural, whole-food alternatives, you can support your gut health and overall well-being. Remember, the goal isn’t to find a perfect substitute for sugar but to redefine your relationship with sweet taste altogether. If you want to reduce your intake of added sugar, but don't know how to go about it as you feel you have tried, but have not succeeded, don't hesitate to reach out to me for nutrition counseling session(s) at info@katrinpeo.com .

The human gut microbiome—a vast ecosystem of trillions of microbes—plays a crucial role in regulating our overall health. In a recent episode of podcast The Model Health Show which I listen to for years already, Dr. Tim Spector , a renowned expert in nutrition and the microbiome shared insights on how diet and lifestyle can shape our gut health and, consequently, our well-being. Though I have been writing about gut health in the past in multiple articles in my blog, I feel it's a topic that needs regular coverage especially because it's evolving so fast. Below are the key takeaways and actionable tips to support a thriving microbiome. The Microbiome: Your Body’s Hidden Pharmacy Dr. Spector describes the gut microbiome as a "pharmacy," producing essential chemicals that influence everything from immune system function to food cravings . These microbes also help regulate digestion and play a role in our mental health, underscoring their importance in maintaining homeostasis. Embrace Dietary Diversity- Consume at least 30 different plant foods a week One of the most impactful ways to support your gut is through a diverse diet. Consume at least 30 different plant-based foods weekly. This variety helps nourish a wide range of beneficial gut bacteria, promoting microbial diversity—which is considered as a main marker of good gut health. Foods to include to reach your 30+ different plants foods: Fruits and vegetables (e.g., berries, leafy greens, apples, pears, carrots, broccoli, asparagus, pumpkin, sweet potato). Whole grains (e.g., wholegrain oats, quinoa, barley). Legumes (e.g., lentils, chickpeas, beans). Nuts and seeds (e.g., almonds, walnuts, pecans, flaxseeds, chia seeds). Herbs and spices (basil, thyme, cilantro, rosemary, cumin, cinnamon). The Power of Fermented Foods Adding fermented foods to your diet can significantly enhance gut health. Fermented options like yogurt, kefir, sauerkraut, kimchi, and kombucha introduce beneficial probiotics that fortify the gut microbiome. Studies show that regular consumption of these foods is associated with better digestion, reduced inflammation, and improved immunity. You can learn more about different fermented foods from this article . Polyphenols: Microbial Superfood Polyphenols, natural compounds found in colorful plant foods, are another key to a healthy gut. These compounds act as antioxidants and fuel beneficial microbes. Examples include: Dark chocolate (75% and more cacao and consume in moderation). Green tea (including matcha ). Berries (e.g., blueberries, raspberries, blackberries). Spices (e.g., turmeric, cloves). Learn more about polyphenol-rich foods here . Time-Restricted Eating for Gut Reset Adopting a time-restricted eating pattern—such as eating within an 8-10 hour window during the day and not eating 14-16 hours during the night—can improve gut health by allowing your microbiome to rest and rejuvenate. This practice has been shown to enhance microbial diversity and support overall digestive efficiency. If you have not practiced time-restricted eating before, start with 12-hour eating window, where you consume your meals for example between 7am-7pm and then give your gut a rest from food between 7pm and 7am. You can drink plain water or herbal tea after 7pm, but don't leave it too close to the bed time to avoid having to go to toilet during the night. Avoid Ultra-Processed Foods Ultra-processed foods are a major threat to gut health. They lack the fibre and nutrients that beneficial microbes need to thrive and often contain additives or too much sugar that disrupt the gut environment. Reducing ultra-processed food consumption is essential for maintaining a healthy microbiome. Monitor Your Digestion Pay also attention to your digestion transit time—the period from eating to elimination as well as for its consistency (you can refer to Bristol stool scale to get an understanding of different stools and what they tell about your digestion). An ideal transit time is about 24 hours. Observing your bowel habits can provide valuable insights into the state of your gut health. If your transit time is not daily, but maybe every 2-4 days or more rarely, it's important to work with a professional, like a nutrition counselor, who can help to go through your dietary habits and suggest changes to improve your digestion. Five Tips to Support a Healthy Microbiome Eat a diverse diet : Include 30+ plant-based foods weekly. Consume fermented foods : Regularly consume for example kefir, yoghurt, kimchi, or sauerkraut. Increase polyphenol intake : Enjoy foods like berries, green tea, and dark chocolate. Practice time-restricted eating : Aim for an 8-10 hour eating window daily. Reduce processed foods : Prioritise whole, minimally processed options. Your gut is not just a digestive organ; it’s a dynamic ecosystem that influences nearly every aspect of your health. By adopting the strategies —embracing dietary diversity, consuming fermented foods, and avoiding ultra-processed foods and drinks—you can create a thriving gut microbiome. Small, consistent changes can yield profound health benefits over time. For more insights, check out the full episode of The Model Health Show  featuring Dr. Tim Spector here. If you need guidance on how you can improve your diet to support better gut health, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

Looking for a healthy and delicious treat? These gluten-free and sugar-free pumpkin and blueberry muffins are perfect for satisfying your cravings without compromising your dietary goals. Packed with the natural sweetness of blueberries and the comforting flavors of pumpkin, these muffins are an ideal choice for breakfast, a quick snack, or even dessert. Whether you're following a gluten-free lifestyle or just exploring healthier baking options, this recipe is both easy and nutritious. Gluten-free and sugar-free pumpkin and blueberry muffins Makes 12 Ingredients 1 3/4 cups of gluten-free oat flour 1 tsp if baking powder 1/2 tsp of baking soda 1/2 teaspoon of sea salt 1/2 tsp of cinnamon 1/3 cups of coconut oil 1.5 tbsp of raw honey 2 room temperature eggs 1 cup of plain Greek yoghurt 2 tsp of vanilla extract or vanilla powder 1 cup of blueberries and and 1 cup of pureed butternut squash 1/2 tsp of ground cardamon Almond flakes and hulled hemp seeds (hemp hearts) Instructions Preheat the oven to 215C (400F). For pumpkin muffins, you need to have baked the butternut squash pieces in the oven for 25min at 190C (375F). In one bigger bowl whisk together all the dry ingredients (oat flour, baking soda, baking powder, salt, cinnamon). In another smaller pot mix together melted coconut oil and honey (I melt on a very low heat on the stove). Then beat in eggs, add Greek yoghurt and finally vanilla. Mix the wet ingredients into dry ingredients. Before you add blueberries into the batter, divide the batter into half- putting half in one bowl and the other half of the batter in another bowl. In a separate bowl mix 1tsp of almond flour and blueberries. Very gently fold the blueberries into one half of the the batter. Into other half of the batter, mix in the butternut squash puree and cardamon. Grease the muffin tray with butter and put the paper muffin liners into the tray. Then scoop both blueberry batter and butternut squash batter into the liners. Sprinkle the top of the muffins with almond flakes and hemp hearts (I put almond flakes on blueberry muffins and hemp hearts on pumpkin muffins). Put muffin tray in the oven and bake for 20 minutes until the muffins are golden brown. Cool them down slightly before eating. You can freeze these muffins as well, but likely if you have a family, they won't last more than half a day. So this was a journey from a butternut squash soup to pumpkin and blueberry muffins- dinner, breakfast and lunch covered. You can also upgrade those muffins, by adding chopped nuts, raisins, cocoa nibs into the batter as well before baking. Enjoy! You can find more healthy muffin recipes in my blog .

Anxiety disorders affect an estimated 301 million people worldwide, making it the most common mental health issue globally (source: WHO, 2023 ). In the past, I have written about stress and ways to manage it as well as provided stress management tips . In this article I am delving deeper into the topic of anxiety and overwhelm as they can create imbalances in the hormones, cause digestive issues and weight gain or weight loss, driving infertility, polycystic ovarian syndrome in women, affecting also our immune system function. I am providing you with foods, supplements and lifestyle practices that help you to find natural anxiety relief. Many people tend to turn to medications, alcohol, drugs, cigarette to find a solution to calm the body and mind. But these are temporary fixes, most of them unhealthy and don't focus on fixing the underlying issues. It's good to practice different natural body and mind healing remedies on a regular basis so that if and when we get into these anxious periods of our lives, where we might feel we are loosing control, that we have tips to pull from our sleeves and help ourselves and people around us. Photo source: Unsplash Symptoms of anxiety and overwhelm Do you experience any of the below: tension in the shoulders raising thoughts and struggles with concentration teeth grinding at night digestive issues on a frequent basis, like bloating, cramping, constipation, diarrhoea loss of appetite or over-eating higher heart-rate muscle tremors, twitching in the eye, shakiness in the hands fluctuations in energy poor sleep- challenges falling asleep and staying asleep Anxiety can lead to mental exhaustion and chronic fatigue. If we are not managing our levels of anxiety and stress, it can throw off our neurotransmitters, creating alarm bells in the brain, which then stimulates more cortisol production in our adrenals. This tells the body to store more fat around your waist, driving weight gain, elevated blood sugar, insulin resistance. As brain and gut are connected through neural pathways, anxiety and stress can do quite a bit of damage in the gut, causing yeast and bacterial overgrowth and affecting the production of serotonin and dopamine, which are primarily produced in our gut. Issues in the gut and heightened stress response affect also the inflammation in the body and can contribute to auto-immune diseases, where body sees itself as an invader and starts to attack its own cells (Hashimoto's, lupus, rheumatoid arthritis etc). Root Causes of Anxiety While improving your diet and lifestyle can significantly help manage anxiety and overwhelm, it’s equally essential to address the root causes. Start by asking yourself: What is truly triggering these feelings?  Is it related to work, relationships, health, or something unresolved from the past? Identifying the source is the first step to gaining clarity. Once you understand the cause, consider what actions you’ve already taken to address it. If none, think about one small, manageable step you can take this week to begin alleviating the pressure. For example, if it’s work-related stress, could you delegate tasks or set boundaries? Write down a list of actionable steps to resolve the core issue, no matter how small they seem. When the process feels overwhelming, don’t hesitate to seek support—whether from trusted friends, family, or professionals. Remember, addressing the root cause is not about perfection but progress toward reclaiming your sense of calm and balance. How can you support your over-anxious body to help to accelerate mind-body balance and promote optimal health? It's important to fuel the body with anti-inflammatory diet for mental health, with the right types of minerals, vitamins and amino acids that are building blocks for neurotransmitters- to manage moods, resolve anxiety and also help with food cravings. Depending on your level of anxiety, how long it has been going on, you might want to consider finding a good functional medicine practitioner , who can help to order necessary tests to determine the levels of vitamins and minerals, to get an understanding of your gut health, your hormone levels, whether you have any underlying infections, parasites or mould toxicity as all these influence your body's anxiety levels. Foods and Drinks to Avoid for Better Mental Health Studies show that diets rich in processed foods can increase the risk of mental health issues by up to 58% ( source: PubMed ) There are certain foods that drive inflammation in the body , but this can vary a bit from person to person. When you remove or reduce the irritants, it helps the digestive tract to heal and cool down, which in turn does not require your immune system to over-react all the time. Below foods affect anxiety negatively: sugar and artificial sweeteners refined grains (white bread, white flour) processed carbohydrates (bagels, pastries, crisps, cereal, fruit juice, pizza, soda etc) alcohol caffeinated drinks (coffee, energy drinks) The Gut-Brain Connection and Its Role in Anxiety Help your body to reset your gut microbiome Our bodies have billions of bacteria and yeast in our mouth, gut and skin. When you focus on helping to grow good bugs in your digestive tract and starve the bad bacteria, you will help with healthy neurotransmitter production in the body. If you are consuming too many carbohydrates, foods high in refined sugar and yeast, you drive bacterial and yeast overgrowth in the body. When we are anxious, overwhelmed, stressed, our bodies produce less saliva. Stress also slows down food breakdown in the digestive organs, which can cause the fermentation in the gut, leading to bacterial overgrowth and bloating. Stress also reduces the production of stomach acid and also production of good bacteria. Here are some of the drivers for gut dysbiosis: high sugar and refined carbohydrate foods; excessive alcohol; antibiotics; oral contraceptive use, steroid use; use of antacids or proton pump inhibitors; also how you were born and fed when baby (born through c-section and formula fed) and stress. Eating an anti-inflammatory diet with probiotic and prebiotic foods stimulates the growth of beneficial bugs in your gut. Make sure you also drink adequate amount of clean water on a daily basis. Learn more about the importance of water and electrolytes here . Help your body to repair the gut lining I have written about the leaky gut and the importance of having an intact gut lining, so that body is able to absorb the nutrients and not allowing food particles and toxins get into the bloodstream. Excess toxins and waste in the body can lead to depression, anxiety, irritability, chronic fatigue etc. Here are some foods and supplements that help with gut healing: bone broth , meat stock , omega-3 fats (from fatty fish like salmon, mackerel, sardines, herring), turmeric, ginger, pineapple, papaya, digestive enzymes, L-glutamine, liquorice root, aloe etc. Nutrients and Supplements for Anxiety Relief Provide your body with the right nutrients that support adrenals and contribute to production and regulation of neurotransmitters. Ageing, healing from injuries, trauma, pregnancy, breastfeeding and even exercising can increase demands on nutrients. When we have anxiety, stress, our body needs more B- vitamins (B6, B9, B12), C-vitamin, D-vitamin, magnesium, chromium, selenium, zinc, calcium, glutamine. Learn from here from which foods you get what vitamins and minerals . Here are some of the foods that help heal anxiety: leafy greens (e.g., spinach, kale, Romaine lettuce, beet greens etc) wild-caught fish (e.g., salmon, mackerel) grass-fed beef eggs walnuts coconut oil fermented foods (kefir, plain yoghurt etc) olives carrots and beets pumpkin A diet rich in anti-oxidants is also seen to help with anxiety and stress . Consume foods like: berries cacao herbs (parsley, basil, oregano, cilantro, cumin, cinnamon, rosemary) ginger turmeric maca matcha rooibos. If you are someone who does not break down food properly, have hard time to digest fats, you might need to support your body with digestive enzymes, hydrochloric acid with pepsin, ox bile etc. The acidity in your stomach is needed in order to absorb nutrients like amino acids, iron, calcium and B12. It's important to note here that there could be also genetic predispositions that can drive higher susceptibility to anxiety, but focusing on the healthy diet and lifestyle will reduce the chances for those genes to be expressed. You might also want to try some ancient remedies as well as supplements: Chamomile and Valerian Lemon balm Kava kava Dong quai Astralagus Ashwagandha and other adaptogenic herbs CBD L-theanine Magnesium Methylated B-vitamin complex Vitamin D Omega-3 Lifestyle Practices to Reduce Anxiety Below you can find lifestyle support action list to incorporate in your day to day life to reduce anxiety: Engage in gentle movement: walking in nature, yoga, pilates, stretching Acupuncture Body brushing and cold/hot showers Tongue scraping and oil pulling Using sauna and Epsom salt baths with essential oils that calm the body Getting a whole body massage Meditation Doing breathing exercises- here are a few to try Focusing on getting quality sleep Digital detox (from devices, social media, news) Summary Anxiety and overwhelm can significantly impact physical and mental health, contributing to issues like hormonal imbalances, digestive problems, and chronic stress-related conditions. Recognising symptoms such as muscle tension, poor sleep, digestive distress, and heightened heart rate is the first step toward managing these challenges. Key strategies to relieve anxiety include addressing root causes, supporting gut health, and nourishing the body with nutrient-dense, anti-inflammatory foods. Reducing triggers like sugar, caffeine, and processed foods while incorporating probiotics, omega-3s, and essential vitamins can restore balance. Lifestyle interventions such as gentle exercise, meditation, and quality sleep are equally important for calming the mind and body. Finally, consider professional guidance for personalised solutions, such as nutritional counseling, seeing a functional medicine practitioner, or reaching out to a psychologist if needed. Building healthy habits and tools for stress management ensures a long-term approach to achieving mental clarity and emotional resilience. For personalised support on reducing anxiety through diet and lifestyle, contact me at info@katrinpeo.com .

When consulting clients, a question that often comes up is how much fruit is good to eat on a daily basis. And while I am all for incorporating fruits in a healthy diet, the amount really depends on the person- their past and current health challenges, their health goals. Fruit is nature's candy, like honey. Fruit comes with a good amount of fibre, vitamins, minerals, antioxidants, phytochemicals, but depending on the fruit with also good amount of fructose (apart from glucose), which our liver needs to metabolise. Too much fructose can tax your liver, lead to fat build up in the liver and cause insulin resistance of liver cells. It's all about helping to keep your blood sugar in balance for good health. If you haven't read yet my article about the importance of blood sugar balance, you can find it here. In the below article I cover what fruits are better and which ones worse for blood sugar. If you are someone wanting to loose weight, if you are someone struggling with gout, definitely focus more on eating those fruits that affect your blood sugar less. And what determines, how much particular fruit spikes your blood sugar: the sugar, the fibre, the glycemic index of the fruit. The higher the sugar content, the higher the blood sugar spike; the lower the fibre content, the higher the blood sugar spike. And the higher the glycemic index of the fruit, the more it impacts blood sugar. But you need to look at all these three, sugar, fibre, glycemic index together. You can read more about the glycemic index here and learn the glycemic index of different foods here . In addition, the more ripe the fruit, the higher the sugar content and the higher the glycemic index. Certain fruits stop ripening after they have been picked, like grapes, citrus fruits, berries. Other fruits continue ripening as they sit on your kitchen counter- like bananas, mangos, stone fruits (apricots, peaches, nectarines etc), pears. If I buy bananas, I always look for greener ones as they not only contains less sugar, but more resistance starch (starches are converted to sugar as the fruit matures). Pair the fruit with protein, fat and fibre I also recommend to eat a fruit, berries with a good protein (such as pairing apples with nut butter and sprinkling some hemp seeds on top), or having berries with whipped coconut cream, unsweetened Greek yoghurt or kefir and adding some chia seeds into it. If you pair a fruit with fat, protein, fibre- the impact on blood sugar will be less extreme. Eat the fruit in a whole form It's also better to eat food fruit in a whole form, rather than turning it into a smoothie. If you do want to make smoothies, make sure you add in there good fat, good protein, additional fibre and just a handful on fruit or berries. You can read here how I assemble my smoothies and smoothie bowls for satisfying meal without the blood sugar crash . Blending a fruit breaks down it's fibrous structure and your body needs to do less work to digest it it and sugar gets to absorb faster into the bloodstream. Therefore you need to be mindful how you put your smoothies together. Juicing a fruit is the worst for blood sugar, as you remove all the fibre, which helps to digest fruit slower in your body. A glass of freshly squeezed orange juice contains around 20g of sugar (fruit sugar). Dried fruit, if you want to consume it, pair it with fat, protein, fibrous foods (adding for example 2 dried apricots or 2 dates to a smoothie made with coconut milk, protein powder, handful of spinach). As the water has been removed from the dried fruit, it does not fill you up like a whole fruit would and you can easily overeat the dried fruits and get too much extra sugar. For example, dried apricots contain around 43g of sugar per 100g (5 dried apricots), while fresh apricots contain 7g of sugar per 100g. There is also difference in people, how their blood sugar reacts to the same fruit. Depending on your sleep quality, your stress levels, your gut microbiome, your physical activity, you may respond differently to sugar in fruit than your friend would. If you want to know how your body's blood sugar reacts to different foods, drinks, stress, you can try wearing a continuous glucose monitor (CGM- Continuous Glucose Monitor) for a few months. There are various companies in the market that offer this product/service, such as Veri , Levels , Nutrisense . It helps you get to know your body better and know what better choices to make for your body in terms of food, drink and lifestyle. What fruits are better for blood sugar? Raspberries (1/2 a cup contains, 2.7g of sugar, 4 grams of fibre and has a glycemic index of 32). Berries in general, like blueberries, black berries, strawberries are better for blood sugar. Coconut meat (28g of unsweetened coconut contains 2g of sugar, 4.6g of fibre and has a glycemic index of 42). Avocado (1 medium avocado contains 1.2g of sugar, 10g of fibre and has a glycemic index of 15) Orange (1 medium orange contains 12g of sugar, 2.8g of fibre and has a glycemic index of 43). Also consider grapefruits, lemons and limes. Kiwi (1 kiwi contains 6.7g of sugar, 2.3g of fibre and has a glycemic index of 52). Some people do eat kiwis with skin as it increases the fruit fibre content, vitamin E and folate content. Apple (1 medium apple contains 19g of sugar, 4.4g of fibre and has a glycemic index of 36). Be sure to buy organic apples and leave the skin on when eating to benefit from the polyphenols (quercetin). What fruits are worse for blood sugar? Bananas (1 medium banana contains, 14.4g of sugar, 3.1g of fibre and has a glycemic index of 51). As I already wrote, greener bananas are a better choice as they may contain up to 10g less sugar than a ripe banana and also contains resistance starch, which is a good prebiotic to feed the good bacteria in your colon. Grapes (1 cup contains 23.4g of sugar, 1.4g of fibre and has a glycemic index of 54). A few grapes sliced up into a salad is ok. Mangos (1 cup contains 22.6g of sugar, 2.6g of fibre and has a glycemic index of 51). If you enjoy mango, eat it after your meal and keep it to a small serving size. Cherries (1 cup contains 18g of sugar, 1.6g of fibre and has a glycemic index of 22) Pears (1 medium pear contains 17 of sugar, 3.1g of fibre and has a glycemic index of 38) Watermelon (1 wedge contains 17g, 0.4g of fibre and has a glycemic index of 80) Pineapple (1 cup contains 16.3g of sugar, 2.3g of fibre and has a glycemic index of 59). Eat pineapple after your meal, serve it with your meat or fish dish as pineapple contain a good digestive enzyme called bromelain. Dates (1 date contains 16g of sugar, 1.6g of fibre and has a glycemic index of 55). As they are high in sugar, a little goes a long way. Dates are good to use in desserts instead of sugar. During colder weather, I make a hot cocoa with almond milk, add spices like cinnamon, clove, ginger, cardamon, cocoa powder and add 1 or 2 dates depending on the number of people I make the cocoa for. Sometimes I might also add a pinch of cayenne pepper. It is recommended to consume 2-3 servings of fruits and berries per day. The approximate size of a serving is: 40g dates 50g banana 100g cherries, plums or peaches, etc. 110g kiwi, pomegranate, fresh fig, papaya, grapes 120g apples or pears 120g berries (strawberries, raspberries, blueberries, blackberries, lingonberries, cranberries, wild strawberries, black currants, red currants, sea buckthorn berries) 130g orange, tangerine, grapefruit, pomelo 300g lemon or lime I hope the above gives you an understanding how fruit can affect blood sugar, how to eat fruit to lower the impact on blood sugar and what fruits are better to consume. This is not to say, don't eat the fruits with higher sugar content. Variety in a diet is key to make sure you get different vitamins, minerals, antioxidants, polyphenols- just watch the quantity. If you are someone looking to achieve better health, struggling with weight issues, looking to incorporate healthy habits into your daily routine, don't hesitate to reach out to me for nutrition counseling and health coaching at info@katrinpeo.com.