Health, Fitness & Wellbeing - brought to you by APL Media • Wednesday 7 October 2026


Fitness & Wellbeing • 9 ADVERTISEMENT FEATURE Eating less? Make every mouthful count 20% off


with code FRESH20 until


31 Oct 2026


Eating less is the easy part. Eating well on smaller portions takes more thought. A registered dietician explains where to start


When someone is eating less, nutritional requirements don’t fall in step with it. That’s the practical challenge of eating well on a diet.


PROTEIN COMES FIRST Of the issues that come up, protein is the one dietitians return to most consistently. During any period of weight loss, the body draws on both fat and lean tissue, and protein intake and resistance exercise are the factors most often discussed in relation to maintaining muscle. The practical diffi culty is that


protein can be the part of the meal left unfi nished. With a reduced appetite, fullness may arrive long before the chicken does. Simply eating half a familiar meal can leave the balance of nutrients quite diff erent from originally intended.


“Start with the protein. On a small appetite, it’s the part of the plate people stop before they reach.” Isabelle Fry, registered dietician


attention to what goes into a smaller number of mouthfuls.


A DIETITIAN’S VIEW Isabelle Fry is a registered dietitian, HCPC and BDA registered, and clinical lead at EXALT. “The mistake I see most often is


people building a meal exactly the way they always did, and then simply eating less of it,” she says. “On a small appetite, you have to reorder the plate. Start with the protein, because that’s the part people stop before they reach. “I’d also plan for the diffi cult days


ISABELLE FRY


THE REST OF THE PICTURE Lower overall intake can also make it harder to meet energy and micronutrient requirements, although tiredness has many possible causes. Fluid and fi bre can also be overlooked when eating patterns shift. None of this is solved by a


single food. It means paying closer


rather than improvise on them. Have two or three simple, familiar options you know you tolerate well. “None of this, however, replaces individual advice.”


FIVE PRACTICAL TAKEAWAYS • Reorder the plate so that protein comes fi rst.


• Choose foods that carry more nutrition per mouthful.


• Make fl uid intake deliberate rather than incidental.


• Increase fi bre gradually, and alongside fl uids.


• Discuss individual requirements with a GP, pharmacist or registered dietitian.


A PLAN BUILT FOR SMALLER APPETITES That’s the practical problem EXALT set out to solve. The London-based brand — stocked in Selfridges, Ocado and Holland & Barrett — off ers a fridge-ready seven-day routine: high- protein smoothies, cold-pressed juice and a shot each day, made fresh and delivered chilled. Protein contributes to the


maintenance of muscle mass. Each smoothie also provides fi bre


and at least 15% of the NRV for 14 vitamins and minerals. Customers choose their fl avours,


with vegan and caff eine-free options available. A digital guide with suggested timings and practical advice is included. Plans start from £190.


EXALT CO-FOUNDERS CHARLIE & DAN


For further information


Scan or visit exalt.co.uk/7day 20% off with code FRESH20 until 31 Oct 2026. T&Cs apply.


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