Eating healthy doesn’t necessarily mean counting calories, removing foods, or following the latest diet that becomes trendy on social media. For Endika Montiel, a nutritionist at Synsera Labs and science communicator, the key is to understand what the body needs and to build habits that can be sustained over time.
Data show there is still room for improvement in Spain. According to the 2025 Living Conditions Survey by the National Institute of Statistics (INE), only 47.7% of Spaniards aged 16 or older consume vegetables, salads, or legumes daily, while 63.2% eat fruit every day.
Both figures have declined compared with 2022.
«Nutrition isn’t just about counting calories; it’s about providing real information and energy to our cells», explains Montiel. For the expert, additionally, nutrition cannot be analyzed in isolation: sleep, exercise, stress, schedules, and the consumption of ultra-processed foods can also influence metabolism and overall well-being.
The 7 Keys from a Nutritionist to Eat Better
Rather than seeking drastic changes, Montiel advocates for small modifications that can be progressively incorporated into the routine.
1. Prioritize Real Food
The foundation of the diet should be formed by fresh or minimally processed foods, such as eggs, fish, meat, fruits, vegetables, tubers, nuts, legumes, olive oil, and whole grains.
2. Ensure a Sufficient Protein Intake
Proteins contribute to the maintenance of muscle mass and participate in numerous bodily functions. Their presence becomes particularly important in older adults and in those who engage in regular physical activity.
3. Cut Down on Ultra-Processed Foods
Products with a high content of sugars, salt, or unhealthy fats should have a limited presence in daily eating.
According to the expert, reducing their intake can promote better glucose regulation and satiety, as well as contribute to the care of the microbiota.
4. Increase Fiber Intake
Fruits, vegetables, legumes, nuts, and whole grains are some of the main sources of fiber. Introduce it gradually and accompany it with adequate hydration to promote bowel movements and support microbiota function.
5. Rely on Supplementation Only When Necessary
Supplements do not replace a balanced diet, but they can be useful when there is a deficiency or a specific need.
«Supplementation does not replace good nutrition, but it can help correct deficiencies or cover specific needs when there is an appropriate indication», notes Montiel.
In this sense, the expert recalls that any supplementation should respond to a concrete need and should not become a substitute for a varied diet.
6. Do Not Forget Hydration
Water participates in essential bodily functions, from temperature regulation to the transport of nutrients. Montiel recommends prioritizing it as a habitual drink and adapting intake to individual needs.
«Rather than obsessing over a fixed amount of water for everyone, it’s better to adapt intake to individual needs and context», he explains.
Needs can also increase in situations such as exercise, high temperatures, or when a greater sense of thirst appears.
7. Take Care of Your Lifestyle
The final recommendation goes beyond eating. Poor sleep can influence appetite regulation and glucose control, while walking, engaging in strength training, and reducing sedentary time help to maintain muscle mass.
Eating Well Doesn’t Depend Only on What Is on the Plate
One of the main ideas Montiel defends is that metabolic health is not built solely on what you eat. Rest, exercise, and stress are part of the same equation.
Getting adequate sleep and maintaining relatively regular schedules can help control appetite and food-related decisions.
Likewise, staying active and performing strength exercises is especially important for preserving muscle mass.
Stress also plays a relevant role. In a context of long workdays, sedentary behavior, and constant screen exposure, taking care of these aspects can be as important as choosing the right foods.
Therefore, the aim should not be to find a perfect diet or to live by counting calories. The proposal is to eat mainly high-quality foods, ensure protein and fiber intake, stay properly hydrated, and maintain an active life, without neglecting rest and well-being.
In the end, improving eating habits does not have to involve doing everything at once. Small changes kept over time can be more useful than following extreme restrictions for a few weeks.
