Hello and welcome to Zoe Recap, where each week we find the best bits from one of our podcast episodes to help you improve your health.

Today we're asking, what should you eat? This is the million dollar question, one that we at Zoe has spent countless hours of podcast episodes try to answer.

However, all of this information can be overwhelming, turning breakfast, lunch and dinner into

a daily dilemma.

So are there any simple tips we can keep in mind to reduce the stress around mealtimes?

I'm joined by nutrition experts, Professor Christopher Gardner and Professor Sarah Berry,

who will share their approach to this complex question and offer

practical advice on how to make the most of every meal.

Christopher, you said to me, you know, before this recording, like the number one thing people

say to you is, Doc, what should I eat? What's the starting point for answering that question?

Okay, and I think Sarah's going to be with me on this one. My first

answer is, it depends. Absolutely. My next two follow-ups are, please tell me with what and instead of what.

And where are you now? So, you know, if somebody says, I'm really thinking whether I should eat

eggs or not, and I say, well, what were you going to have otherwise? And they said, well, I was going to have steel cut oats or eggs. I said, well, I don't know, what were you going to have the eggs with? I said, well, I was going to have sausage and bacon. I said, ah, okay, so I really think you ought to have the steel cut oats instead of that. I said, oh, I didn't mean that. I meant a veggie omelet. I said, oh, okay, so I really think you ought to have the steel-cut oats instead of that.

Oh, I didn't mean that. I meant a veggie omelet. I said, oh, veggie omelet, steel-cut oats.

Yeah, not too bad. Pretty equal. I'm fine with that. Or they said I was going to have a Pop-Tart.

I said, oh, my God, have the eggs. God forbid you eat that Pop-T-tart right and so if you put it in the context of

with what and instead of what they could often answer their own question for you knowing that part

yeah and at zowie we often talk about swaps so it's a simple way of really explaining what you've just, or putting into practice what you've just explained.

So we say, okay, this is what you're currently eating that isn't so healthy. This is a healthier swap.

So it can be used in the same way because we have to be practical. There's no point recommending either food that people don't like, like we've already said, but also that isn't used in that kind of traditional breakfast setting or snack setting.

This really ties into, there's been a shift in American dietary guidelines. So every five years,

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