At 89 years young, Marion Nestle stands as a titan in the field of nutrition, her decades-long career dedicated to dissecting the intricate relationship between what we eat, our health, and the pervasive influence of the food industry. Even now, she remains an active force, sharing her wisdom in her latest book, “What to Eat Now: The Indispensable Guide to Good Food, How to Find It, and Why It Matters.”
Nestle attributes her own remarkable longevity not to a lucky genetic draw, but to a steadfast commitment to good nutrition and healthy living. She recounts how her father, significantly overweight and a three-pack-a-day smoker, passed away from a heart attack at the young age of 47, underscoring her belief in the power of lifestyle choices.
Simple Strategies for a Healthier Plate
Nestle champions a straightforward approach to healthy eating, advising Australians to steer clear of ultra-processed foods laden with artificial ingredients. Her philosophy centres on embracing plant-based foods as much as possible and practising the age-old virtue of moderation in all things.
While many are curious about what a leading nutrition expert consumes daily, Nestle herself finds the question somewhat intrusive. “First of all, it seems just immensely personal,” she explains. Furthermore, the variability of her diet makes a definitive daily menu difficult to pin down. “And then also, because my diet varies so much from day to day, it’s really hard to say.” Adding to this, she notes, “You’re talking to somebody who doesn’t eat much. I’m not hungry very often.”
Despite her reservations, Nestle has offered a glimpse into her typical daily eating patterns and some of her favourite food choices.
A Day on Marion Nestle’s Plate
Breakfast: A Later Start
Nestle doesn’t adhere to the conventional breakfast schedule, often delaying her first meal until late morning. When she does eat, her preference is for cereal and fruit. She favours spoon-size shredded wheat due to its singular ingredient – whole grain wheat – allowing her to control the addition of sugar and berries. Acknowledging her own sweet tooth, she enjoys a sprinkle of raw turbinado sugar on her cereal or yogurt, always mindful of the quantity.
“People should eat when they’re hungry,” she advises, cautioning that much of the research promoting breakfast as the most crucial meal of the day has been funded by cereal manufacturers. She points out that many readily available breakfast cereals are so packed with sugar and additives that they might as well be considered cookies. However, she maintains that unprocessed options remain a healthy choice.
Lunch: A Plant-Forward Affair
Her midday meal typically comprises a sandwich or a salad, reflecting her largely plant-based dietary approach.
Dinner: Simplicity and Savour
Dinner often consists of a salad. Nestle strongly advocates for homemade meals, stating, “If someone else prepares the food, you have no idea what is in it.” She highlights that even salads and vegetables from takeaway establishments almost invariably contain more calories, fat, sugar, and salt than one would use when cooking at home. Nevertheless, Nestle does enjoy dining out and, when doing so, focuses on avoiding overconsumption.
Navigating the Supermarket Aisles
Nestle’s grocery cart is a testament to her commitment to real, unprocessed foods. She prioritises items with a single ingredient or very few. “I prefer organic if I can get it, and I’m fortunate in being able to afford it,” she remarks.
Her regular shopping list includes:
- Berries: A staple for their nutritional value and flavour.
- Vegetables: A variety for salads, such as lettuce, carrots, and peppers.
- Cereal: Unprocessed options like shredded wheat.
- Eggs: A versatile and nutritious protein source.
- Cheese: A beloved indulgence, enjoyed in moderation. Nestle writes in her book, “I view cheese as one of life’s greatest pleasures.” She is conscious of its fat and calorie content, paying close attention to portion sizes.
- Milk and Yogurt: Dairy staples that complement her meals.
Nestle consumes meat but in very limited quantities. She consciously bypasses the snack food aisle, opting for fruit, carrot sticks, and nuts as her go-to snacks. If she does opt for a pre-packaged snack, she scrutinises the ingredient list, seeking short lists with recognisable foods and minimal salt and sugar.
Indulging Wisely: Favourite Treats
When it comes to treats, Nestle enjoys full-fat ice cream with the fewest possible ingredients. “I like vanilla because I like adding things to it,” she shares. Occasionally, she’ll indulge in Oreo cookies and has a fondness for thick potato chips fried in olive oil and seasoned with rosemary. Her pragmatic approach is evident: “If I am going to eat potato chips at all, I would rather eat ones I like — just not too many at once.”
Her advice for those who love less-than-healthy snack foods is simple: enjoy them, but in small quantities and infrequently.
An Active Lifestyle, Naturally
Nestle’s exercise routine is refreshingly uncomplicated. “I live in New York — that’s it. I don’t do anything else. I don’t go to gyms. I take the subway. If you take the subway, you have to be able to walk upstairs,” she explains.
She lives by the advice of a physical therapist who told her, “If you can do it , you can do it tomorrow.” This simple mantra fuels her consistent, everyday activity.
