You crammed our inbox with thoughtful questions about how to eat your way to better health — and we’ve brought in an expert to provide some answers. Federica Amati, PhD, MPH, MSc, RNutr, is a medical scientist and the head nutritionist at ZOE, a U.K.-based personal nutrition company, and she’s stopped by to clear up some pervasive food myths, share some of her go-to healthy recipes, and more.
“What’s a high-protein, low-sugar, and low-carb breakfast that I can make quickly on a busy morning?”
Dr. Amati: For breakfast, make sure you’re thinking about fiber too — not just protein. It supports gut health and keeps you full throughout the morning. One of my favorites is natural Greek yogurt or kefir with nuts, seeds, berries, and a spoonful of nut butter. I make it in just minutes, and it helps regulate my appetite and maintain steady energy levels throughout the day. A simple scramble, with either eggs or tofu, spinach, miso, and avocado, is another favorite.
“My husband and I argue about this: I say plant-based meat alternatives — like Beyond Meat, Impossible Meat, and Gardein — are highly processed and that eating poultry, fish, and occasional red meat would be preferable. He doesn’t agree. Thoughts?”
These products can help cut back on red meat for environmental or ethical reasons, but whole-food plant proteins will always be the best everyday choice. That said, the conversation around processing is far more nuanced than simply “processed equals bad.” Some processing — like fortification, fermenting, or parboiling — can actually make foods safer, more digestible, or even more nutritious.
It’s also important to note that we don’t need meat at every meal. You can meet your protein needs effectively with beans, lentils, chickpeas, whole grains, nuts, and soy products like tofu or tempeh, which also deliver fiber and phytonutrients. When you do choose animal protein, oily fish is an excellent option, as is fermented dairy, and lean meats can play a role, too. But for most people, there is typically no health reason to consume red meat regularly, given the strong evidence linking high intakes to poor health outcomes.
Ultimately, the goal isn’t perfection — it’s balance. If you enjoy a Beyond Meat burger from time to time, there’s no need to avoid it. Studies by Christopher Gardner’s group at Stanford found that they are better for cardiometabolic health markers than their high-quality red meat alternative.
“When you can’t plan ahead, and your options are similar to what’s available at a 7-Eleven, what’s the best snack you can grab?”
When you’re stuck with only convenience-store options, the trick is to find items that contain mostly whole food ingredients, healthy fats, and fiber, while avoiding heavily processed snacks. Things like mixed nuts, dark chocolate, natural plain yogurt, or cheese, and some fruit are easy to grab and will keep you feeling full and energized far better than pastries or candy bars.
I also really like using the ZOE app’s Processed Food Risk feature in these situations. Nutrition labels can be confusing, but the app helps you quickly see which processed foods are more likely to negatively affect your health, translating complex science into something practical you can use every day.
“If I make my own bread and cookies, are they considered ultra-processed?”
Absolutely not! Homemade breads and cookies are not ultra-processed. When you make baked goods at home using simple, recognizable ingredients like flour, water, yeast, eggs, butter, and sugar, you are doing the opposite of ultra-processing. The term “ultra-processed” usually refers to industrial food products made from extracted or modified food substances, often combined with multiple additives like emulsifiers, gums, colorings, and stabilizers, designed for maximum profit and to create hyper-palatable foods. While there’s no one definition, it essentially refers to any food that can only be made in a factory with industrial processes. Homemade breads and biscuits don’t fall into that category.
Of course, nutrition still depends on what you put in: Choosing whole grains, limiting sugar, and adding seeds or nuts and fresh fruits can make homemade treats even more wholesome. Embracing home cooking is not just about health — it’s about reconnecting with the foods we eat and the joy of making them ourselves.
“I’m a 77-year-old active female. Do I really need the amount of protein I’m reading about — or is this a new fad?”
Protein is definitely having its moment in the media right now. Everyone seems to be talking about it, and food labels market “high protein” for everything from ice cream to popcorn — and even water! While protein is important, especially as we age, most people probably don’t need as much as they think they do. At 77 and active, your protein needs are higher than the minimum recommendations, but not excessive. Think around 1.2 grams of protein per kilogram of body weight.
Protein is literally the building block of life, supporting muscles, bones, the immune system, and overall cellular health. After 65, getting enough protein helps maintain strength and bone density, which is crucial for staying independent and healthy. The key isn’t chasing high-protein trends or processed powders, but focusing on quality and variety. Foods like beans, lentils, nuts, seeds, soy, whole grains, eggs, oily fish, and lean meats provide essential amino acids, plus fiber, healthy fats, vitamins, and minerals that highly processed protein products often lack. Prioritizing plant proteins more often and limiting red and processed meat is supported by substantial evidence for healthy aging and reduced chronic disease risk.
