In a world full of food fads, it can be hard to know what’s actually good for you. That’s
why nutritionist Liv Kaplan, creator of The Real Food Reset, is cutting through the
noise with her Nutrition Green Flags, timeless habits that help you feel your best
without overcomplicating things.

Because at the end of the day, wellness doesn’t come from restriction or rules, it
comes from real food.
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Green Flags

Protein

Essential for balanced blood sugar, sustained energy, muscle repair, and satiety.
The key? Prioritise whole food sources, think lentils, tofu, beans, nuts, and seeds
over powders or bars.

Fermented Foods

From kimchi to sauerkraut, fermented foods feed your gut with natural probiotics
while adding delicious tang and texture to your meals.

Seasonal, Local Eating

Fresh, nutrient-dense, and better for the planet, seasonal, local produce connects
you to your food and community.
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Orange Flags

Celery Juice

If you love it, sip away, but it’s not a miracle cure. Whole fruits and veggies (with
fibre!) are more balanced options.

Supplements

Powerful when used purposefully and individually tailored, but no supplement can
replace the benefits of a real, whole-food diet.

Red Flags

Calorie Counting

The type of food you’re eating matters far more than the numbers. Focus on quality,
not quantity.

Artificial Sweeteners

These are not real food, and they often trigger more cravings for sugar. Alternatively
opt for natural sweetness from fruit or whole ingredients instead.

Juice Cleanses

They might look healthy, but they strip fruits and veggies of fibre and cause blood
sugar spikes. Real nourishment comes from balance, not extremes.

Protein Bars

So many are just glorified candy bars hiding behind health claims. Read labels, or
better yet, snack on real nuts, seeds, or IKU’s house-made snacks.

Weighing Food

Eating well shouldn’t feel like math homework. Ditch the scales and focus on mindful,
enjoyable eating.

The Real Solution is Real Food

When it comes to nutrition, Liv’s advice is refreshingly simple:

“Eating well can be easy, joyful, and deeply nourishing, when you focus on real food.”

At IKU, we exist to nourish you with the power of real, plant rich wholefood, so you
can feel your best self.

This National Nutrition Week, take it back to basics.

Eat real. Eat seasonal. Eat for how you want to feel.

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