NHS Doctor and food writer Dr Rupy’s top tips for a very healthy (and delicious) 2021!

January always brings with it a slew of good intentions and resolutions for healthy eating… But never more so than this year. 

With health and wellbeing at the very top of the global agenda, researchers are predicting that January 2021 will see the world’s biggest ever health kick, with more and more of us looking to overhaul our diets to ensure we’re fighting fit.

Immunity is high on our wishlist – for obvious reasons – and it seems a lot of us are in search for vitamin D immune supporting effect, with Google reporting a huge uptick in searches for ‘Vitamin D & Covid’ last year, while data shows that one fifth of us now take more vitamins than before lockdown. 

But we have good news! There’s no need to stock up on expensive supplements: with a bit of know-how you can eat your way to your recommended daily amounts (RDA) – and make it delicious.

M&S has joined forces with NHS GP and healthy food writer, Dr Rupy to help us all get our vitamins. Dr Rupy is a passionate advocate of the ‘food as medicine’ approach, harnessing the power of ingredients – rather than supplements – to ramp up vitality, health and wellbeing.

He says, ‘Vitamin pills are the processed version of nutritious ingredients. They are often high doses of singular molecules, stripped away from other beneficial compounds. 

‘Whole foods, like cabbage and other leafy greens, are complex structures that contain multiple types of fibre and thousands of other plant chemicals. It is this complexity that makes consuming vegetables so beneficial for human health. These plant chemicals, such as allicin in garlic, are key to wellbeing and lost in supplements.

‘Supplementing individual micronutrients – or eating a limited range of ‘superfoods’ – is unlikely to provide the benefits to your inner ecosystem. Variety is king and diversifying what you eat on a weekly basis is one of the best health strategies I could recommend.’

And there’s no need to make a meal of getting your multivitamins!

Marks & Spencer’s New Year’s resolution is all about improving general health, by launching a record number of new Eat Well products. 

From a goodness-filled Eat Well Buddha Bowl of nutty black rice, squash, kale and turmeric to Pan Fry Style Chicken Masala – a veg-packed wonder that will have an on-plan meal on the table in six minutes – these amazing health heroes are specially designed to get you in fine fettle for 2021. 

Plus, they’ll make getting your vitamins a breeze.

Easily identified by the bright sunflower logo, all Eat Well products in the 1,400 strong range have earned their stamp of approval by passing rigorous review.

Whether high in fibre, protein, contributing two of your five-a-day or just with vitamins and minerals, the yellow box on the back of each pack highlights all its specific health benefits, making it easy to understand.

So what should be on our shopping list? 

The sunshine vitamin 

Vitamin D is a no-brainer. As Dr Rupy explains, it is a cornerstone of our overall health: ‘Vitamin D’s role has an impact on many aspects of health – the immune system and the absorption of calcium and phosphorus to name a few. 

‘If your vitamin D levels are low – as they tend to be if you live in a part of the world that’s often deprived of sunlight, like the UK! – then there could be other aspects of your health that would make you more susceptible to illness.’

Happily, the team at M&S has enriched all of their bread products and mushrooms with the sunshine vitamin to help keep us topped up, even through the winter months. 

Need inspiration? We love Dr Rupy’s nutritious and delicious recipe for supercharged mushroom ragu. 

‘I love a mushroom ragu,’ he says. ‘I blend a huge amount of mushrooms in a processor, bake in a tray for 15 minutes to dry them out and then add to a pan with sautéed onions, celery, carrots, balsamic vinegar, chopped roasted red peppers, crumbled chestnuts and stir to combine. 

‘Add 500mls of passata and a splash of red wine and let it reduce before serving with wholegrain pasta.’

Sorted. 

Follow your gut 

What next to get our immune system in tip-top condition?

‘There is no silver bullet that can magically improve our immune system, but if there was one area I think we should focus on, it would be the gut,’ says Dr Rupy. ‘Having a well-functioning gut population is important for your immune system. 

‘Specific gut microbes maintain the integrity of the gut wall, preventing harmful pathogens entering the bloodstream mounting an inflammatory response.’

So what foods should we look for to keep our gut happy and high-functioning?

‘Beans, lentils, nuts and seeds, plus plenty of plants is on my prescription pad for maintaining immune health and nurturing this microbe population critical for immune health,’ says Dr Rupy. 

Colour and variety are key

‘A largely plant based diet with lots of colour guarantees a great mix of nutrient dense ingredients,’ says Dr Rupy. ‘And varying your diet nurtures your gut microbes which will lead to better absorption of nutrients from food. 

‘All whole foods are incredibly healthy and our humble red cabbage is as nutrient dense as some of the most expensive ingredients on the shelf.’ 

And at M&S this winter you can find a whole a whole rainbow of tasty juices to choose from. Try the carrot, turmeric, orange and passion fruit packed Get Up & Glow Pure Gold, vibrant purple Up Beet and Berry Pure or the Green & Clean Pure Cold Pressed (all £2.50 for 250ml) which is one of your five-a day and a good source of Vitamin C.

Stay seasonal 

Eating the seasons is another way to stay well year-round, says Dr Rupy: ‘Trying what’s in season and experimenting with new veg on a weekly basis is a fantastic strategy for nurturing your gut biomes. Gut microbiota thrive on new interesting sources of food to consume and research shows the more fruit and vegetables the better.’

But branching out with your ingredients needn’t be expensive or time consuming. 

Dr Rupy says that canned, frozen or dried foods can be just as nutrient-dense. Think canned tomatoes, beans, lentils and even fibre-rich convenience foods to up the vitamin ante.

Top tip? Try sprinkling pumpkin seeds onto salads, soup or even porridge – a 20g portion of these nutritional powerhouses contains 15 per cent of your intake for vitamin E, magnesium, phosphorus, manganese and selenium.

Quick can still be healthy 

No time to prep? There’s no need to sacrifice your health goals.

M&S’ new prepared salad bowls will keep you hale and hearty. 

We love the mouthwatering BBQ Chicken Cobb, a combination of marinated chicken, sweetcorn, boiled egg and roasted spiced almond salad with soured cream, garlic and chive dressing. 

Veggies, vegans and flexitarians alike will enjoy the zingy Bang Bang No Chicken Salad (£5.50, 240g) comprised of juicy marinated wheat and pea protein chunks and a multicoloured shredded cabbage, edamame, red pepper and peanut salad, all drizzled with peanut, coconut and chilli dressing that certainly packs a punch.

If all else fails, you can always stock up on leafy greens to make up your five-a-day shortfall at dinnertime.

Dr Rupy says: ‘Always think when creating a meal, “Can I just add one more” portion of fruit, veg, nuts or seeds to this recipe. 

‘Throw in spinach at the end of cooking a stew, curry or stir fry to gently wilt in the residual heat to preserve their nutrients. Go heavy on herbaceous garnishes like basil, parsley and coriander which are dense sources of plant chemicals.’

Spinach is a brilliant source of potassium, vitamin A and folate, but if you’re not a fan then kale will do the job too. Just a couple of handfuls of kale added into a pan will top up your supply of vitamin A, C and K and boost skin, vision and bone health! 

Or you could plump for the handy new M&S Tenderstem and Garlic Stir Fry for an easy, nutritious and delicious win.

Go nuts 

Add some crunch to your meals with one of the new nut pots from the M&S Eat Well range. 

Dr Rupy says: ‘I always sprinkle pistachios on smoked salmon.

‘The term Superfood is a misnomer that I tend to shy away from using,’ he explains. ‘Instead, the cumulative impact of these small additions to our plates can have a huge impact on our health… and that’s super to me!’

Here’s to a happy – and very healthy! – New Year. 

*Enjoy Eat Well products as part of a healthy lifestyle and balanced, varied diet. If you are concerned about your diet or any health concerns please consult your doctor or health care professional. Supplements may be required for a variety of health needs and at particular life stages for 6months-4yr olds, pregnant and breastfeeding women and the elderly. Vitamin D levels in this country are low and therefore government advice is that we all take a supplement of 10µg of vitamin D a day.

100g Buddha Bowl >3g of fibre.

M&S super soft wholemeal bread and chestnut mushrooms provide >15% RI for vitamin D per 100g.

Beans, lentils, nuts and seeds provide >15% folate which contributes to normal immune system function.

M&S’ new cold pressed juices provide >30% of vitamin C per 100ml.