Specialist Dietitian Reveals the 5 Foods She Recommends for a Healthy Reset

Specialist Dietitian reveals top 5 foods she recommends for a healthy reset – and the one storage mistake people are making

The start of the year often brings a renewed focus on health, energy and re-establishing everyday routines that support wellbeing. But rather than cutting out entire food groups or following restrictive trends, a successful reset can be as simple as adding more nourishing, whole foods into everyday meals. That’s the advice from specialist dietitian Nichola Ludlam-Raine, who has partnered with California Walnuts to share the five foods she recommends prioritising at the start of the year to support gut health, heart health and steady energy levels. 

“A healthy reset doesn’t need to be extreme or complicated. It’s about gently rebalancing what you eat by focusing on foods that naturally support overall wellbeing. By including a mix of fibre-rich plants, healthy fats and fermented foods, you can help your body feel more energised and supported without restriction.”

Nichola adds “that these foods are not only nutritious, but realistic to include in busy, everyday routines, making them ideal for anyone looking to feel their best”.

The good news? These foods don’t require a complete diet overhaul – just a few small, positive additions to what you’re already eating.

Here are five simple reset foods Nichola recommends adding to your meals this year.

1. Walnuts

Walnuts are a brilliant everyday food thanks to the unique combination of nutrients they contain. They are the only tree nut that is a rich source of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g*, and include 4.4g of protein and 1.4g of fibre. They are also packed with antioxidants. These nutrients support heart health, brain function, gut health and inflammation. Adding a daily handful of California Walnuts to your diet is an easy habit that can make a big difference over time.

Ways to enjoy: I snack on California Walnuts all the time, and I also add a healthy handful to porridge, yoghurt and salads too.

Top tip: Keep your walnuts in the fridge. Because they are rich in delicate omega-3 ALA, they can oxidise, leading to a bitter taste if kept in cupboards. Maximise California Walnuts fresh taste and quality by keeping them in your fridge or freezer.

2. Tinned Mackerel (in tomato sauce)

Oily fish such as mackerel, as well as salmon and sardines, provides long-chain omega-3s (EPA and DHA), which support heart health, brain health and inflammation control.

After a period of rich foods, these fats can help rebalance lipid levels and support overall cardiometabolic health. Aim for two portions of fish a week, one of which should be oily. If you don’t eat fish, make sure to include a daily handful of walnuts, as well as chia seeds and linseeds (flaxseeds) too! 

Ways to enjoy: I have tinned mackerel with a pasta salad or on toast for a quick and easy lunch.

3. Kidney beans

Pulses such as beans, lentils and chickpeas are affordable, sustainable and rich in fibre, plant protein and minerals such as iron and magnesium. They support gut health, blood sugar control and satiety, making them ideal for a reset focused on steady energy and balanced meals.

Ways to enjoy: I add kidney beans to bolognese, chillies, stews and even winter salads.

4. Kefir – Fermented foods like kefir, live yoghurt and sauerkraut provide beneficial bacteria that can help support the gut microbiome, which plays a role in digestion, immunity and even mood. Including small, regular amounts can be a gentle way to support gut health.

Ways to enjoy: I use kefir in overnight oats, smoothies, or even as a snack to top with dried fruit and walnuts.

5. Fresh spinach – Colourful vegetables, especially leafy greens and cruciferous veg like spinach, kale, broccoli and red cabbage, are rich in fibre, antioxidants and phytonutrients that support liver function, digestion and overall metabolic health. Aiming to ‘eat the rainbow’ is a simple reset strategy that boosts nutrient intake without restriction.

Ways to enjoy:  I simply add fresh spinach to soups, pastas, smoothies and salads.

A reset that feels good

If you’re looking to feel more energised, nourish your body and continue 2026 on the right foot, these five foods can bring both flavour and function to every meal. From California Walnuts to leafy greens, small, everyday choices make it completely achievable to eat well without restriction.

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