13 simple ways to nourish your body in 2026

Sometimes the simplest shifts deliver the biggest wellbeing wins. Whether you want to boost iron, hit your protein goals or support your gut, these 13 habits fit easily into everyday life – no full routine overhaul required.

Most of us think we eat enough fibre, but 96% of UK adults consume less than recommended¹. Luckily, increasing your intake doesn’t require you to change your diet completely. Enter chia seeds: tiny, mighty, and your fibre BFF. Just one tablespoon contains around 12g of fibre – a huge head start. Soak them into your overnight oats, stir into porridge or blitz into your morning smoothie and you’re already a third of the way to your daily target.

Your body asks for water well before thirst kicks in – you just might miss the signs. Small changes to your routine, like longer workdays or different weekend habits, can mean you drink less without realising. But did you know that drinking at least two litres of water (including from food sources) supports physical and cognitive function? 

Your brain is mostly fat – and it loves the right kind. Omega-3s support normal brain function, yet over 80% of the UK population don't meet the recommended intake of one portion of oily fish per week². And while it’s easy to overlook healthy fats when you’re focused on protein or cutting back on sugar, small additions can make a difference. Try adding oily fish twice a week: smoked salmon tossed into a grain bowl, tinned tuna stirred through pasta, or mackerel on toast. Understanding how much omega-3 you need can help you make the most of these additions.

Did you know that one in three adults experience gut issues and bloating? Between busy schedules, everyday stress and grab-and-go meals, your gut deals with a lot behind the scenes – after all, your gut microbiome hosts trillions of bacteria that form a complex ecosystem. If you’re curious about how your gut and brain communicate, you might be surprised by just how closely they’re connected.

What's the difference? Probiotics can replenish good bacteria, whilst prebiotic fibre helps them grow. Looking to add to your routine? Try a gut-loving supplement to support your gut microbiome.

Think of your gut like a garden – it loves variety. Yet more than four in five of us miss our five-a-day and even fewer eat the 30+ plant foods a week³. Adding variety doesn’t have to be complicated – toss beans into a curry, swap rice for quinoa or chop up a piece of fruit to brighten your bowl. Want an even easier win? Herbs and spices count as a quarter of a Plant Point, meaning even a sprinkle of parsley or garlic helps you build variety fast with almost no effort. If you’re new to Plant Points or want to understand how Plant Points are counted, it’s easier than you might think.

We often focus more on what we eat than what we drink, which means sugary sips can slip by unnoticed. Over time, drinks like fizzy drinks, sweetened fruit juices and energy drinks can add up. 

Did you know that around 18% of UK adults have low vitamin D levels?⁴ And with the UK getting limited sunlight between October and March, it’s no surprise that many of us aren’t getting enough. The good news? Breakfast can be one of the easiest places to start. Two poached eggs provide around 15% of your daily intake, making them a great way to kick off your morning. Pair your eggs with a glass of fortified orange juice or cereal and you could already be halfway to your daily target before the school run or commute.

Protein might have been doing the rounds on TikTok for some time, but here’s what the videos don’t always tell you: we can eat protein from a variety of sources. Protein sources like lean meats, fish, eggs, dairy and soy provide essential amino acids – the building blocks of protein that are important for muscle repair. These amino acids are ‘essential’ because your body can’t produce them, so getting them from your diet is important. Try building your meals around these sources: add eggs to your breakfast plate, toss chicken or tofu into your salads, or layer yoghurt into snacks and desserts.

Salt isn’t just something you sprinkle over your chips – it’s hiding in everyday foods far more often than you think. Did you know the UK population's highest salt intakes come from foods such as processed meats, bread and other foods you wouldn't always think of? But lowering your salt intake doesn’t mean giving up the foods you love. Start by checking labels for high salt and choosing lower salt alternatives – a small switch that adds up over time. Why not try baking your own lower-salt loaf using this daily bread recipe?

We all love a mid-afternoon snack, but have you ever wondered why that ‘treat’ leaves you hungry again? High-sugar, low-fibre foods can give you a quick burst of energy – followed by an equally fast crash. Fibre-rich foods are a good way to fuel your body, releasing energy slower and keeping hunger away for hours. Try trading biscuits for apple slices with nut butter or swap crisps for popcorn to keep hunger at bay. Looking for a gut-friendly treat? These very berry muffins are a delicious way to boost your fibre intake.

Prep your bag: Keep nuts, popcorn or an oat bar in your bag for a satisfying snack when hunger hits.

Iron plays a key role in contributing to energy, immunity and overall wellbeing, yet nearly 25% of women aren’t getting enough⁵. But the good news is that your diet can do a lot of the heavy lifting. One simple trick? Pair your iron-rich foods with vitamin C to support absorption. It can be as easy as adding peppers to a stir-fry, tossing strawberries into your morning cereal or squeezing lemon over leafy greens.

Protein has a reputation for being a gym-goer's best friend, but it helps play a role in balanced, nourishing meals – no matter your fitness routine. Protein-rich foods like eggs, yoghurt, chicken, beans and lentils are great additions to your meals, making it easy to stay on track with your goals. Even small additions – like extra beans in a chilli or yoghurt alongside fruit – can help meet your protein goals. If you’re curious about the difference between whey and casein protein, it’s worth understanding how they support fullness and recovery.

Recovery isn’t just about your cool-down stretches after exercise – what you choose to eat to support your muscles matters too. Every time you exercise, your muscles break down and rebuild, and protein provides the building blocks that contribute to muscle growth and maintenance. Understanding how protein supports muscle function and movement can help you get more from your training. Aim for 20–40g of protein after a workout (roughly a palm-sized portion), to kickstart repair and help you recover well for your next session.

Nourishing your body doesn’t have to mean big changes or rigid rules. Small, everyday habits – more plants, refreshing sips, quality protein, a little extra fibre – add up quickly. Choose one tip that feels doable today and notice how even the simplest changes help support your body day-to-day.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.