A registered dietitian and researcher at King’s College London, who initially worked as a private chef aboard superyachts, has shared insights on nutrition garnered from her unique culinary experience. Catering for wealthy clients who travelled between the Mediterranean and Caribbean, Emily Leeming recalls the lavish meals prepared for both guests and crew. Signature dishes often included premium ingredients such as lobsters, wagyu beef, and expensive truffles, reflecting the high standards expected in such environments.

Leeming’s transition from chef to academic has informed her understanding of the practicalities of healthy eating. She asserts that while individuals often aspire to attain the ‘perfect’ diet, many inadvertently set themselves up for failure. This is particularly evident when they overly restrict their favourite foods, leading to cravings and eventual indulgence, a phenomenon reflected in studies; one published in 2012 in the journal Appetite suggested that limiting certain foods can intensify cravings.

Instead of completely eliminating favourite treats, Leeming recommends incorporating healthier options alongside them. During her time on the yacht, for example, she would serve ice cream topped with tropical fruit, berries, and nuts, fostering satisfaction without excessive consumption.

She also highlights the importance of snacking, noting that healthy snacks can prevent impulse eating. In research she co-authored, published in 2023 in the European Journal of Nutrition, it was found that the quality of snacks matters more than the act of snacking itself. To enhance snacking, Leeming advises having a variety of healthy options readily available, such as mixed nuts, fresh fruit, and vegetable dips, which can provide sustained energy.

Another common scenario she observed was guests arriving with extensive lists of foods they could not eat, resulting in lacklustre meal options. Leeming emphasises that healthy eating should be enjoyable, encouraging a diverse range of flavours and textures in meals. She suggests enhancing salads and vegetables with homemade dressings, which not only improve taste but also aid nutrient absorption, as confirmed by a 2017 study published in the American Journal of Clinical Nutrition.

Breakfast, often skipped by guests in a bid to reduce caloric intake, is also a focal point in Leeming’s nutrition advice. Research indicates that missing breakfast can lead to lower fibre and micronutrient intake. Leeming suggests balanced breakfast options that emphasise protein and fibre, such as eggs on wholegrain toast or Greek yoghurt with fruits and nuts, to help kickstart the day nutritionally.

Leeming advocates for the practice of cooking in larger quantities, allowing for creative reuse of leftovers, which is both economical and time-saving. This method not only enhances the nutrient content of meals but also promotes increased vegetable consumption, as demonstrated by a 2007 study in Public Health Nutrition.

Through her experiences, Leeming provides a realistic approach to maintaining healthy eating habits without the feeling of deprivation, asserting that small, consistent changes can lead to significant improvements in diet and well-being.

Source: Noah Wire Services