Ahead of her new book, Emily Kerrigan chats to Living360 about how we should eat in 2026.
New Year brings a familiar blend of weight-loss propaganda and ‘cleanse and detox’ reels — designed to make us feel that we need to reset our diets to start the year right.
But most of these diets and guides are little more than marketing, suggests nutritionist and food writer Emily Kerrigan. Our guts, she says, don’t need a cleanse or detox at the beginning of a year. And we don’t need to cut out food groups on account of carbs or sugar.
Emily proposes a new approach, and lays it out to Living360 ahead of her book Nutrition Hacks.
What advice would you offer as we approach the New Year?
Rather than focusing on what to exclude from your diet, flip it and think about the nutrients you can include. I suggest making plants a priority, and sticking to lean protein and wholegrains. If you eat fish, ensure you get two portions a week, with one of them being an oily fish.
We all rush around and eat on-the-go. But try to take the time to pause and eat your meals without distractions, like scrolling through your phone. You’re more likely to choose suitable portions, recognise when you’re full and perhaps make more considered, healthier choices.
And don’t forget to move your body as well as nourish it. That doesn’t have to mean running a marathon or investing in costly Reformer Pilates classes. Gardening or carrying heavy grocery bags can count as exercise, too. And a brisk daily walk is a brilliant way to boost your health and mood, especially during the darker winter months when it’s tempting to hibernate indoors.
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Snacking throughout the day is a common issue for many people. What advice would you offer?
There’s no need to demonise snacks unless you don’t have an appetite for proper meals because you’re always snacking. If that’s the case, ensure you’re fuelling yourself properly at breakfast, lunch and dinner by trying recipes and hacks in the book.
What are your go-to healthy snacks?
I avoid snacks that are high in saturated fat, salt and sugar. Instead, try a piece of fruit, plain popcorn, medjool dates, apple slices with nut butter, oatcakes spread with hummus, nuts and seeds, or a couple of squares of dark chocolate.
Liquorice or peppermint tea can also help ward off sugar cravings. And I have recipes in my book for trail mix and energy bites that are easy to make and keep well in jars, ready for when you fancy something sweet.
Remember, sometimes you might be thirsty rather than peckish. Next time you feel a snack attack coming on, try a cup of tea or a glass of water first, and question if you’re reaching for the biscuit jar out of habit rather than hunger.
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What are your top three ‘nutrition hacks’?
One, cook as much fresh food at home as possible. Two, eat more plants.
And three, forget fad diets. Learn instead to eat a balanced diet in a way that works for you, for good. You’re much more likely to form lasting habits that way. And with nutrition, it’s not all or nothing: every little helps to feed your body the nutrients it needs.
What does a typical day of eating look like for you?
During the week, I tend to eat reduced-fat plain Greek yoghurt or porridge for breakfast, topped with berries, chopped nuts and seeds.
Lunch is normally a salad or soup, or hummus with oatcakes and veggie dippers.
For dinners I try to add as much colourful veg and other plants as possible. So if I’m making a Bolognese, I’ll make sure it’s got lentils, with a sofrito of onion, garlic, dried herbs, diced celery, carrots and courgette. If we’re having fajitas as a family, I include a rainbow of red and yellow peppers, red onion and baby spinach, alongside a filling of chicken, legumes or meaty mushrooms.
Emily Kerrigan is a registered nutritionist and food writer with a master’s degree in nutrition and a Leiths School of Food and Wine diploma. She combines years of working on food magazines with first-class nutrition knowledge to create delicious, everyday nourishment. Her book Nutrition Hacks is out 8 January 2026 and is available for pre-order here.
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