Good nutrition is about more than just fuelling our bodies - it’s one of the strongest foundations for long-term health and wellbeing. We spoke with Dr Ankita Roy, a respected Sydney GP, about why wholefoods and plant-based meals can make such a difference, not only for our physical health but also for our mental wellbeing. Here, Dr Roy shares her perspective on the benefits of eating more wholefoods, simple ways to make healthy choices easier, and why making plant-based food more accessible is so important.

In your experience as a GP, why is nutrition such an important foundation for both physical and mental health?

Good nutrition is one of the most powerful tools we have to support both our physical and mental health. There is more and more evidence supporting the importance of good nutrition to mental wellbeing and of course, well established evidence of the critical importance of diet on our physical health. A balanced diet provides the essential nutrients our bodies need for energy, immunity, and healthy organ function, while also playing a crucial role in mood regulation and cognitive function. Eating a varied, wholefood diet can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers, while also supporting mental wellbeing.

What role can wholefoods play in supporting long-term health and wellbeing?

Wholefoods - foods that are minimally processed and close to their natural state - are rich in fibre, vitamins, minerals, and antioxidants. They provide nutrients including fibre, vitamins, minerals and antioxidants and healthy fats without the excess added sugars, sodium and artificial additives that processed foods are laced with.  These nutrients help protect against inflammation, improve gut health, and provide steady energy.  Unlike highly processed foods, wholefoods are less likely to cause sharp spikes and crashes in blood sugar, which can affect mood, focus, and long-term health outcomes. The benefits to reducing cancer, heart and gastrointestinal health are proven beyond any doubt and continuing research has been revealing more and more benefits.

From your perspective, what are some of the benefits of eating more plant-based meals - even if not fully vegetarian or vegan?

Incorporating more plant-based meals into your diet has clear health benefits, even if you don’t adopt a fully vegetarian lifestyle. Plant-based foods are typically higher in fibre, lower in saturated fat, and rich in protective compounds like antioxidants and phytonutrients. Regularly eating meals based on vegetables, legumes, wholegrains, nuts, and seeds has been linked to lower rates of cardiovascular disease, improved digestion, and better weight management. As an additional benefit, there are huge environmental benefits on top of the health advantages already well established and listed. 

Many people struggle with eating well when life gets busy. What advice would you share for making healthy choices more achievable day to day?

One of the most practical tips I share is to plan ahead and make healthy food the easy option. Preparing simple meals in advance, keeping nourishing snacks on hand, and choosing convenient wholefood options can make an enormous difference. It doesn’t need to be complicated - small, consistent steps like swapping a processed snack for a piece of fruit or a handful of nuts will add up over time. Companies like IKU are a gift and make this effortless by offering really delicious, ready-made, balanced plant-based meals that fit seamlessly into busy lifestyles. They also have nutritional information easily available and a lot of very tasty low calorie options which has been great for the many patients of mine that have energy restriction goals as part of their health plan. 

Why do you feel it is important for balanced, plant-based food to be more accessible?

Access to nutritious, plant-based food should be simple and achievable for everyone. The reality is that many people want to eat well but don’t always have the time to cook from scratch. Brands like IKU help bridge that gap by providing meals that are not only convenient but also aligned with evidence-based health principles. I recommend IKU to my patients every single day and the feedback I have received has confirmed the wisdom in this. I am genuinely and sincerely grateful that options like this are available. Making plant-rich eating affordable and easy encourages more people to enjoy its benefits without added stress. 

If you could share one simple health principle with the wider community, what would it be?

Focus on adding more whole, plant-based foods to your plate each day. Make sure the changes you make are convenient and sustainable. Make choices that make your life easier not harder while supporting good health- mental, emotional and physical while helping the environment at the same time. Small changes - like including an extra serve of vegetables at lunch, or swapping refined grains for wholegrains - can have a profound impact over time. Good health doesn’t require perfection; it’s about making consistent, nourishing choices that support both body and mind.

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