ZOE Science & Nutrition 8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry
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Dec 26, 2025 
In this engaging discussion, Professors Tim Spector and Sarah Berry share their expert insights on transformative eating habits for better health in 2026. They emphasize that even small dietary changes can significantly boost energy and control hunger. The duo advocates for the '30 plants' principle to nourish gut health and explains how adding plants can mitigate the impact of unhealthy meals. They also delve into the risks of processed foods, the misconception surrounding diet drinks, and the importance of focusing on food quality over calorie counting.
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Boxing Day TV Negotiation
- Tim joked he was 'far too naughty' and received a new TV he couldn't fully control at home.
- The light anecdote humanises the conversation after Christmas and sets a relaxed tone.
Processing Alters How Food Acts In You
- Ultra-processing changes food texture, structure and additives, altering hunger signals and calorie absorption.
- These changes help food companies sell more but make overconsumption and metabolic harm more likely.
Cut High-Risk Processed Foods
- Reduce ultra-processed foods because they raise disease risk and make you overeat by ~25% versus whole-food equivalents.
- Swap obvious items (most breakfast cereals, fruit yogurts with additives) for less-processed options.
