Rob Hobson Nutritionist, Cardiff (Caerdydd) (2026)

23/10/2026

Seven foods I eat more of at nearly 50! 🥑

I eat pretty well most of the time, but as I get older, I’m thinking more about the foods I want to make a regular part of my diet to support my long-term health, particularly when it comes to reducing my risk of conditions like heart disease.

These seven foods are always on my weekly shopping list, and I like to make sure I’ve ticked them all off by the end of the week.

Not because they’re anti-ageing superfoods, but because there’s good nutritional science behind including them regularly.

Here’s what’s on my list 👇

🫘 Beans and lentils – For fibre, gut health and helping to lower LDL cholesterol.
🥣 Oats – A great source of beta-glucan, a soluble fibre that helps lower cholesterol.
🐟 Oily fish – For omega-3 fats EPA and DHA, which support heart health.
🥛 Kefir – A fermented food that provides protein and calcium, with potential benefits for gut health.
🥜 Nuts and seeds – For healthy unsaturated fats, fibre and minerals including zinc.
🥦 Fruit and vegetables – Fresh or frozen, for fibre, vitamins and a wide variety of beneficial plant compounds.
🍅 Cooked tomatoes – Rich in lycopene, a plant compound being studied for its potential benefits for prostate health, although the evidence is still inconclusive.

I tend to follow a Mediterranean-style approach to eating, and these foods fit into that really well.

Of course, no single food is going to transform your health. It’s your overall dietary pattern that matters, and consistency is far more important than perfection.

Nothing particularly fancy or expensive here. Just everyday foods that I’m making a conscious effort to eat more of as I approach 50.

Which of these are already on your weekly shopping list? 👇

22/10/2026

Which supermarket wrap is healthiest?

With so many different wraps on supermarket shelves, it can be difficult to know which one to choose. White, wholemeal, seeded, high-protein, high-fibre... does it really matter?

Personally, I’d lean towards a wholemeal wrap for the extra fibre, but there’s nothing wrong with choosing white wraps if that’s what you prefer. And don’t assume that seeded or high-protein wraps are automatically the healthier option. It’s always worth checking the nutrition label.

What about additives? If you’d prefer wraps made with fewer additives, that’s absolutely fine, but these often come at a price premium, which isn’t realistic for everyone. Comparing the ingredients lists on a couple of packets can help you make a choice that works for you. And remember, fewer additives doesn’t automatically mean a healthier wrap.

There are also plenty of other ways to reduce your intake of ultra-processed foods across the day. I wouldn’t get too hung up on the occasional supermarket wrap.

For me, the bigger opportunity here is what you’re putting inside it. Hummus, beans, chicken, eggs, plenty of colourful vegetables... there’s so much you can add to make a wrap into a really nutritious and satisfying meal.

My advice? Choose a wrap you enjoy, look for fibre where you can, and focus on getting more of the good stuff into your diet.

Which supermarket wraps do you usually buy? Let me know below! 👇

19/10/2026

Someone asked me the other day what I do and what my approach to nutrition is. I’m not always great at talking about myself, but it got me thinking, so I thought I’d share a little of that here.

I got into nutrition because I wanted to help people eat well. It’s really as simple as that. And after more than 20 years, that’s still what motivates me.

My job has taken me in all sorts of directions, and I get to do some really interesting things. But I’ve never lost my passion for public health and making good nutrition accessible to everyone, whatever their background, budget or knowledge of food.

I’ve always been quite happy to paddle my own canoe! And at this point in my career, I’m comfortable doing things my own way rather than worrying about what everyone else is doing. I’m also quite happy not to take myself too seriously, which is probably why I’ll get involved in anything that sounds like a bit of fun!

I’ve never liked the idea that eating well should feel exclusive or out of reach. You shouldn’t need a big budget, specialist products or an encyclopaedic knowledge of nutrition to look after yourself.

Social media can be a brilliant place to share information, but it can also make something as ordinary as feeding ourselves well feel unnecessarily complicated. And I don’t want to add to that noise.

I want people to feel more confident about food, not more confused by it. There’s no one perfect way to eat, and good nutrition needs to fit around real lives.

That’s always been my approach, and I don’t see it changing anytime soon.

18/10/2026

Sticky rose harissa & maple squash salad with lentils, feta and pistachios 🍂

This roasted butternut squash salad is all about the combination of flavours and textures. Sweet, sticky squash with a little heat from the rose harissa, earthy lentils, salty feta, crunchy pistachios and pops of fresh pomegranate. All finished with a creamy lemon tahini dressing.

And there’s plenty of goodness in here as well. Lentils are a great source of fibre, which helps support a healthy gut microbiome. Butternut squash provides beta-carotene, which the body converts into vitamin A to support normal immune function, while pistachios provide unsaturated fats and vitamin B6. The tahini also adds a little calcium and iron.

🍂 Comment BUTTERNUT below and I’ll send you the full recipe card!

Serves 2
560 kcal | 19g protein | 13g fibre per serving

Ingredients

600g butternut squash, peeled and cubed 1 tbsp olive oil 1 tbsp rose harissa paste 1 tbsp maple syrup ½ tin bijoux vert or Puy lentils, drained 60g rocket 80g feta, crumbled 30g pistachios, roughly chopped Small handful fresh mint 60g pomegranate seeds Sea salt and black pepper

For the dressing

2 tbsp tahini Juice of ¼ lemon 2 tsp maple syrup 1–2 tbsp water Pinch of salt

Method

1. Heat the oven to 200°C fan. Toss the squash with the olive oil, rose harissa, maple syrup and seasoning. Roast for 25–30 minutes until tender and caramelised.
2. Add the drained lentils to the roasting tray for the final 5 minutes, tossing gently to coat in the sticky glaze.
3. Mix the dressing ingredients together, adding enough water to make it smooth and pourable.
4. Arrange the rocket in a large bowl, add the warm squash and lentils, then scatter over the feta, pistachios, pomegranate and mint.
5. Add half the dressing then toss gently. Serve with an extra drizzle of tahini dressing.

Save this autumn salad recipe for something a little different to make this weekend.

16/10/2026

How I read food labels as a nutritionist 🛒

We have so much information on food packaging these days, from traffic light labels and ingredients lists to protein claims, gut health benefits and all sorts of other messages telling us why we should buy something.

But does all this information actually make it easier to choose what to eat?

I think sometimes we can get a bit too caught up in the detail and lose sight of the bigger picture.

Reading food labels can be really useful, especially when you’re comparing similar products, but I don’t think we need to analyse every ingredient or worry about the occasional red traffic light.

And just because something is labelled high in protein, low in fat or good for your gut doesn’t automatically make it a healthier choice.

The same goes for ultra-processed foods. It’s worth understanding what’s in the food we’re buying, but I don’t think an ingredient you don’t recognise or the presence of an additive is enough to judge whether something is healthy or not.

For me, it’s about knowing what information is actually useful and what you can probably ignore.

Sometimes a few simple checks, along with a bit of common sense, are all you need to make more informed food choices.

Save this reel for the next time you’re comparing products in the supermarket.

And I’m interested to know: do you read food labels when you’re shopping, or do you find all the information a bit overwhelming?

15/10/2026

What does the latest science actually say about weight loss?

There’s no shortage of advice out there. Low-carb, keto, intermittent fasting, calorie counting… everyone seems to have an opinion about which diet works best.

A new position stand from the International Society of Sports Nutrition (ISSN) reviews the research on weight-loss diets and reinforces something important: there isn’t one perfect diet that works for everyone.

And despite coming from a sports nutrition organisation, this paper isn’t just about athletes. It focuses on generally healthy, physically active adults and draws on research involving people with overweight and obesity.

Low-fat, low-carb and ketogenic diets can all help people lose weight, but no single approach consistently comes out on top for long-term fat loss. Intermittent fasting can work too, although results are generally similar to conventional calorie restriction.

What matters is finding a manageable energy deficit and an approach you can maintain.

But weight loss isn’t just about eating less.

Enough protein and resistance exercise help preserve muscle during weight loss. And as weight comes down, the body adapts. Energy needs decrease, appetite can increase and progress may slow. It’s not simply about willpower.

Something I particularly liked about this paper was its emphasis on practical skills. Knowing what to eat is one thing. Being able to cook simple meals, plan ahead, build habits and get support helps you put that knowledge into practice.

Ultimately, there’s no magic diet. The aim is an approach that supports your health, protects muscle and fits your life.

I’ve simplified the main findings for these slides, but there’s much more detail and nuance in the full paper. I’d encourage you to read it if you’re interested in the science.

COMMENT WEIGHTLOSS and I’ll send you the link to the full scientific paper.

Save this post for a reminder of what matters.

Source: Aragon AA et al. (2026). ISSN position stand: Diets for body weight reduction.

13/10/2026

In a world of health optimisation, nutrition hacks and increasingly complicated advice about what we should and shouldn’t eat, I sometimes think we’re losing sight of just how simple good nutrition can be.

Not everything needs to be optimised. Sometimes people just need straightforward, practical advice and a few useful tools to help them make healthier food choices.

That’s why it was so refreshing to work alongside Popcorn PR on a recent healthy snacking campaign for Bel UK, developed in collaboration with the British Nutrition Foundation.

I love working on projects like this that try to keep things nice and simple. We have more nutrition information available to us than ever, but that doesn’t necessarily make eating well any easier.

Of course, I know that understanding what to eat eat and actually putting it into practice are two very different things. Real life gets in the way. Time, money, convenience, appetite and the food choices available to us all play a part. Simple tools won’t solve every barrier, but they can make everyday decisions a little easier.

Together, we helped bring the Snacktive Method to life, a three-step approach to making more informed snacking choices.

Rather than focusing on whether snacking is good or bad, think about what your snack can contribute to your diet.

1. ASK – What do I need from my snack? Energy before exercise? Something to keep me going between meals? Or an opportunity to get more nutrients?
2. BUILD – Think fibre + colour + protein. Three useful nutritional building blocks to help you get more from your snacks.
3. CHOOSE – Pick something that suits your needs, appetite and what you’re doing that day.

Of course, not every snack needs all three. Sometimes a piece of fruit is absolutely fine. Other times, something more substantial might be useful.

Healthy eating isn’t about getting every choice perfect. It’s about understanding a few basic principles and finding ways to make them work for you.

Comment SNACKTIVE and I’ll send you the full PDF guide.

11/10/2026

Creamy Garlic Mushroom & Butter Beans 🍄

These creamy garlic mushroom and butter beans are such a simple, comforting dish for autumn. The garlic, thyme, mushrooms and Parmesan give them loads of flavour, while the sauce is lovely and creamy without needing any cream!

The clever bit is blending some of the butter beans with a little stock and mustard. It’s such an easy way to create that creamy texture while keeping all the fibre and plant protein.
You’re getting 23g protein and 15g fibre per serving, along with some extra veg from the mushrooms and spinach. Everything comes together in one pan in around 20 minutes. I love serving it with toasted wholegrain sourdough or a baguette to scoop up all that lovely sauce!

Comment MUSHROOM and I’ll send you the full recipe.

Serves 2
430 calories | 23g protein | 15g fibre per serving

Ingredients

1½ tbsp olive oil 1 small onion, finely chopped 3 garlic cloves, crushed 300g white mushrooms, sliced 1 jar Bold Bean Co Queen Butter Beans (400g drained) 75ml vegetable stock 1 tsp Dijon mustard 1 tsp dried thyme  1 handful baby spinach Juice of ½ lemon 30g Parmesan, grated Salt and black pepper

To serve

Parsley, extra Parmesan, black pepper and wholegrain sourdough toast

Method

1. Heat 1 tbsp oil in a pan. Add the onion and cook for 3–4 minutes until soft.
2. Increase the heat, add the mushrooms and remaining oil. Cook for 5–6 minutes until golden and the moisture evaporates.
3. Add the garlic and thyme. Cook for 1 minute.
4. Blend 150g butter beans with the stock and mustard until smooth.
5. Add the remaining 250g whole beans to the pan, followed by the blended sauce.
6. Simmer for 3–4 minutes until thickened. Add more stock if needed.
7. Stir through the spinach until wilted.
8. Remove from the heat. Stir in Parmesan and lemon juice. Season to taste.
9. Scatter over parsley, extra Parmesan and black pepper. Serve with sourdough.

Save for later and follow for more simple, nutritious recipes.

10/10/2026

Roasted Beetroot & Butter Bean Hummus

This roasted beetroot and butter bean hummus is thick, creamy and full of flavour. The beetroot adds a lovely earthy sweetness and that gorgeous pink colour, while the butter beans give it a really smooth texture. I love the crunchy pistachios on top too!

It’s also a great way to get more beans into your diet. Butter beans provide fibre and plant protein, while the tahini, pistachios and olive oil contribute healthy unsaturated fats.

Using tinned beans and ready-cooked beetroot means there’s no cooking involved. Just 5 minutes and you’re done!

Comment BEETROOT and I’ll send you the full recipe.

Roasted Beetroot & Butter Bean Hummus
136 calories | 4.9g protein | 4.3g fibre per serving
Makes 6 portions

Ingredients

1 × 400g tin butter beans, drained (240g) 200g cooked beetroot (not pickled) 2 tbsp tahini 1 small garlic clove Juice of 1 lemon 1 tbsp extra virgin olive oil ½ tsp ground cumin Sea salt and black pepper

To serve

20g chopped pistachios 1 tsp extra virgin olive oil Fresh dill or parsley Lemon zest

Method

1. Drain and rinse the beans. Pat the beetroot dry to remove excess moisture.
2. Add the beans, beetroot, tahini, garlic, lemon juice, olive oil and cumin to a food processor.
3. Blend until smooth and thick, scraping down the sides. Add a teaspoon of cold water at a time only if needed.
4. Season with plenty of salt, pepper and extra lemon juice to taste.
5. Spoon into a bowl and create a swirl with the back of a spoon.
6. Top with pistachios, herbs, lemon zest and a drizzle of olive oil.

Serve with warm flatbreads, crunchy vegetables or as part of a lunch with roasted vegetables and salad.

Save this beetroot and butter bean hummus for later and follow me for more simple, nutritious recipes.

09/10/2026

The Paleo diet keeps popping up on my socials, especially when it comes to weight loss, and I really don’t get the obsession.
Can it help you lose weight? Of course. But that doesn’t mean there’s anything special about Paleo itself.

You’re cutting out quite a lot of foods, which may mean eating fewer calories. You might also eat more protein and vegetables, which can help with appetite. But none of that requires you to stop eating wholegrains, beans, lentils or dairy.

Yes, you need a calorie deficit to lose weight. But how you create it matters, especially if you want to keep the weight off.

As you lose weight, appetite can increase, making weight maintenance harder. Then there’s our food environment. We’re surrounded by convenient, highly palatable foods, often in large portions and heavily marketed to us. Following a restrictive diet doesn’t make any of that disappear.

I’d rather help someone build filling meals with protein, fibre and food volume, understand portions and recognise situations where they tend to overeat.

To be fair, Paleo encourages plenty of fruit and vegetables, nuts, fish and minimally processed foods. My issue isn’t what it encourages, but what it tells you to cut out. Why remove nutritious foods like wholegrains, beans, lentils and dairy when you don’t need to?

Research suggests Paleo can produce weight loss, particularly in the short term, but sticking to it can be difficult and longer-term benefits are less clear.

For me, a good weight-loss diet isn’t just one that helps you lose weight. It’s one that helps you eat well and manage your weight afterwards.

References:
PMID: 31337389
PMID: 32059053
PMID: 22029981
UK Government Foresight (2007). Tackling Obesities: Future Choices – Obesity System Atlas.

Rob Hobson Nutritionist

23/10/2026

22/10/2026

19/10/2026

18/10/2026

16/10/2026

15/10/2026

13/10/2026

11/10/2026

10/10/2026

09/10/2026

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