Nutritional medicine practitioner Fiona Tuck lifts the lid on foods that aren't so bad for you, after all.


Yes, refined carbs - what we consume in white bread, white pasts and cereals – are not advisable, but not all carbs are bad for us. Good carbs, such as wholegrains, fruits and vegetables, all contain fibre and provide slowly-released energy throughout the day, helping us to feel mentally active, alert, full of energy, and happy. In fact, our cells (particularly our brain cells) rely on carbohydrates as an efficient energy fuel source.

Saturated fat

Now that we know that it is excessive sugar consumption that is linked to the majority of diet-related problems, saturated fat is off the hook, as scientific evidence continually fails to prove a link between fat consumption and heart disease or obesity. Each of our trillions of individual cells that make up our body and our brain has a thin layer of fat surrounding it. These organisms need a healthy amount of fat to perform vital functions, such as hormone production, nerve transmission, healthy cell membrane function, and brain health. Fat contains the fat-soluble vitamins A, D, E and K, all of which are vital for our health, wellbeing and immune function. The reality is, we are not eating enough fat and so we are at risk of becoming deficient in vital fat-soluble nutrients which can further contribute to disease within the body. Including fat from foods such as butter, full fat milk, and yoghurt in your diet is healthy.

Fruit and fructose

Yes, we should be avoiding refined sugar, especially the high fructose corn syrup which is routinely added to sauces, chips, salad dressings and fizzy drinks, but don’t cut out all sugar, including natural sugars found in fruits and vegetables. Fruits contain the natural plant sugar fructose (not high fructose corn syrup, which is where all the negative controversy stems from) along with minerals, vitamins and fibre that keep us hydrated and nourished. Fruit and freshly squeezed fruit and vegetable juices are a healthy part of any diet. Do minimise the processed pre-packed juices found in supermarkets, which often have preservatives, colours and added sugars (sometimes even high fructose corn syrup). Instead, choose fresh juice that is still full of the nutrients and enzymes that we need for good health. Whole fruit is full of health-promoting vitamins, minerals, antioxidants and fibre which slows down the absorption of sugar into the bloodstream. Eating fresh, whole fruit is extremely healthy and cutting fruit out of your diet increases the risk of a deficiency in essential nutrients.

Fiona Tuck is a nutritional medicine practitioner, skincare expert, forensic nutritionist and an accredited member of the Australian Traditional Medicine Society. Her in-depth knowledge and insight into future trends within the health industry has made her a sought-after expert. Fiona believes that the majority of health conditions can be traced back to nutritional deficiencies. If these deficiencies are left undiagnosed they can eventually lead to disease within the body. Using a customised strategy for each individual, Fiona specialises in diagnosing and correcting nutritional deficiencies to assist her clients on the road to improved health. Fiona is very well respected in her field of skincare and nutrition and her clients, amongst many, include wellness coaches, celebrities and medical professionals.