Natalie Savona has an inspiring approach to

balanced eating. Her practical solutions and tasty, simple recipes have made her one of Britain’s leading nutritionists. Her latest book, Wonderfoods is just out and Wonderfoods for Kids is to be published in summer this year. Marie Benoît asked her a few questions.

Natalie Savona supports people with a range of health conditions, from chronic fatigue and depression to digestive complaints. She is already a widely read author in The Kitchen Shrink, The Big Book of Juices and Smoothies and Solve Your Skin Problems. She is asked to present seminars and regularly features in the national media, including her column in Cosmopolitan (she is also a columnist for Healthy magazine and Western Morning News.) Natalie also writes for the Daily Mail, Here’s Health, Zest, Sunday Express, Woman & Home, Allergy, The Food Standards Agency and the Mental Health Foundation. She has presented her own series, The Kitchen Detective on Discovery Health TV and is currently filming a show for BBC3.

Natalie Savona read for a BA (Hons) in Arabic and Social Anthropology at the University of Cambridge (1987 to 1990) and for a postgraduate Diploma in Broadcast Journalism at City University, London (1991-92). Between 1996 and 1999 she read for a three-year Nutrition Consultant’s Diploma at the Institute for Optimum Nutrition writing her dissertation on The Role of Nutrition in the Treatment of Depression.

Natalie Savona’s latest book, Wonderfoods, has had some very good reviews... “A focus on what to eat, rather than what not to eat, how refreshing!” is one comment.

I briefly interviewed Natalie by email.

Could she tell me in a nutshell what she herself tends to eat and tend to leave out, knowing it will do her harm?

“There is very little that I won’t eat. But I do practise what I preach – that if you are eating the right stuff at least 80 per cent of the time, you’re doing a great job.

“I tend to base my diet on Wonderfoods, that is, good, fresh

ingredients that have not been tampered with (or at least only minimally) by food processors”

So that means plenty of fruit and veg, whole grains such as oats and brown rice, good quality fish and meat with just the very occasional chocolate, coffee, cake or

whatever. I tend to have bread and pasta only occasionally, which may seem impossible given a typical Maltese diet, but I personally feel much better on it. And it’s important to have a variety. A lot of people have refined flour products at least three if not five times a day (for example, toast, a sandwich, biscuits, pasta). None of these is a disaster in itself, but it makes for a limited diet, which struggles to give the full range of nutrients and fibre that are essential for keeping well and at a good weight.”

Many women complain that they are always tired, especially if they are working mothers. What advice regarding food would she give them in order to be less fatigued, less lethargic and therefore more energetic and able to cope?

“It’s crucial to eat regularly to keep up your energy levels – never skip meals as it does nothing positive for the body and certainly doesn’t help with weight balance. Although things like coffee or diet colas may feel like they perk up your energy, they only leave you crashing down shortly afterwards and in need of another ‘fix’, so keeping them to a minimum, say once a day, is ideal for maximum energy. Have a good breakfast – muesli or porridge is best, otherwise, natural yoghurt with fruit and pumpkin seeds. Snack if necessary on fruit, nuts, oat cakes. Make lunch satisfying: a warming soup with some chicken and a little bread, a pile of last night’s leftovers. And remember that supper for the family can be what you had yesterday too! Keep things as simple as you can without compromising regularly on quality and health value. And in this day and age, there’s no reason why it should be the woman who is doing the majority of the caring for the children. A modern man should be able to at least help cut up the broccoli! Wonderfoods gives great ideas for family meals. And when Wonderfoods for Kids comes out in the summer, you’ll really be sorted. And the odd pizza isn’t going to do anyone any harm.

And remember that if you are focusing all your energy on your children, but feeding yourself badly and not getting enough sleep, not only will you feel tired and grumpy but also struggle with juggling the roles of mother and work.”

For those studying which

foods does she consider build

brainpower?

“For consistent concentration, it is, again, vital to eat regular meals and not rely on the quick hit from sugary or caffeinated foods and drinks. Whole grains such as oats give good brain B vitamins. Fish and seeds (pumpkin, sunflower, sesame, hemp, all from the health food shop) are loaded with fats that are essential for a healthy brain. Fish and eggs also contain vitamins that the body uses to make the messenger molecules that help the brain fire when it is recalling memories. But all round, you need a good basic diet to feel alert, well and to have your brain firing on all cylinders.”

•This interview was conducted by e-mail