Why we should eat more to stay healthy, from Saga Magazine, 2026 01 13

[Colin Howard]

By Kate Randall | Published - 12 Jan 2026
Greetings,

I agree with what is written here.

From calorie-counting to keto, from veganism to no carbs, we're constantly
being bombarded with different advice when it comes to what we should be
eating. We're often told, when it comes to portion size, the smaller the
better.

However, Professor Tim Spector, 67, disagrees, he says what we put on our
plates is more important than how much. In fact, he believes, if we're
eating the right things, we can have a lot more of it.

Spector - co-founder of ZOE, the science and nutrition company - was
speaking to Jenni Murray on Saga's new podcast Experience is Everything.

During the chat, he discusses the impact his father's sudden death had on
him, suffering a mini stroke in his 50s, why he couldn't stay vegan and
getting a second chance at life after his helicopter crash, as well as what
is important when it comes to diet.

"I get hundreds of people coming up to me and saying how my books or the
podcast have changed their lives and their family's lives," Spector tells
Jenni on the podcast.

"I can say some people will find it difficult, but many who are looking for
a new way to think about food and nutrition and dieting and health will
embrace it because it's actually empowering because it's not about limiting
food. It's not about diets. It's not about calorie restriction.

"It's actually about enjoying food more. It's putting more on your plate
because generally your microbiomes want more different plants. They want
more diversity. They want more spices and herbs and interesting foods. They
don't want restriction.

"So, it's a message of abundance and pleasure, really. I think If you can
get people to understand the link, then it's relatively easy."

Gut microbiome refers to the community of microscopic bugs living in your
body, with 99% living in the lower gut. Spector says it is important to
understand them and then make our food choices around them as they have so
much impact on both physical and mental health.

"They pull out chemicals, key for our body," he says.

"And those chemicals interact with our immune system, most of which is in
our gut. And that's important for reducing the speed of ageing, reducing
things like cancer and controlling allergies and autoimmune disease."

"But they also send signals to our brain and that stops us getting
depression, dementia. reduces inflammation in the brain, many other diseases
and it affects our metabolism, also controls how hungry we are, our weight
control, reaction to sugars and getting diabetes etc.

"So fully that you can't live without these microbiomes. And that's really
why I think it should be central to the foods we pick, not based on rubbish
ideas like calories and such things."

Spector speaks about the importance of having 30 plants a week in your diet,
which he insists is easier than it sounds.

"What most people don't realise is, how do you define a plant? It doesn't
mean you've got to eat 30 types of kale. It's a plant, it's a fruit, it's a
vegetable, it's a nut, it's a seed, it's a herb, it's a spice. Even green or
red peppers count as different species. So, once you get that concept, it's
actually not that hard to eat 30.

"And we did some studies a decade ago showing that around 30 was the sweet
spot and we've done studies with Zoe similarly showing that the greater the
range of plants you eat, the healthier your gut is."

You can listen to Tim Spector's chat with Jenni Murray for free, as well as
previous episodes with Paul Merton, Tony Blackburn and Sir Trevor McDonald.

Written by: Kate Randall

Kate Randall is Saga Magazine's Digital News Editor. Kate has more than 20
years experience in print and digital journalism and specialises in news,
entertainment and lifestyle.
In her spare time, she loves trying out the latest exercise trends and
fitting in as many holidays as she can.

Colin Howard, living in Southern England.