Sunday Interview: ‘Make time to try new things in the kitchen’, says dietitian Natasha Reuter

Setting the right path in nutrition, breaking old habits, and bringing more color to the plate are at the heart of Natasha Reuter’s work. She has been a dietitian at Emil Meyers Hospital Center for six years.

Eating is something we all do every day, often without even thinking about it. However, despite this kind of normal activity, it can have both positive and negative effects on our health. As a nutritionist, Reuter helps patients adjust their eating habits in a healthier direction.

Her interest in nutrition began during secondary school and deepened during her studies in Belgium, where she also made changes in her habits. However, she stressed that healthy eating should not be restricted.

Many people see nutrition as something or a diet and are afraid to give up certain foods, she said. In fact, Reuters said, her approach is to increase variety and help people integrate a wider range of foods into their daily lives.

According to Reuters, balance is key. He encourages people to explore new foods and not just rely on what they eat. A healthy diet doesn’t require large amounts of animal products, she explained, but can benefit from a greater focus on plant-based foods, including fruits, vegetables and grains.

Part of her advice is to be more confident in the kitchen and take the time to try new things.

Diet as treatment and prevention

In her role at the hospital, Reuters and her colleagues mainly support patients who need proper nutrition. This includes those who are debilitated by cancer, those managing diabetes, or patients recovering from gastric bypass surgery.

The number of patients dealing with overweight and obesity is also increasing. In such cases, long-term follow-up is necessary. At an obesity clinic, patients are often prepared months before weight-loss surgery and monitored afterward, because the procedure has lasting effects, Reuters said.

However, Reuters emphasized that nutrition is not only a form of treatment, but it can also be a powerful tool for prevention. Conditions such as high blood pressure, obesity, diabetes and even some cancers can be affected by diet.

She cited a recent French study that suggested up to 40% of cancer cases could be prevented by living a healthy lifestyle. While diet is not the only factor, it does play an important role.

According to Reuters, maintaining muscle mass through both nutrition and physical activity is also important for long-term health. She added that the diet is not only about weight loss but also about prevention.

Increased obesity

Obesity remains a growing concern. In Luxembourg, about 40% of men and 24% of women are overweight, and this trend is increasing. Reuters noted that this is part of a wider pattern seen in many Western countries.

Changes in lifestyle and food availability are key factors. Supermarkets offer more processed products, and food is accessible at any time of the day. This contrasts with previous generations, who relied more on seasonal or home-cooked meals, Reuters said.

She emphasized the importance of moderate and gradual change. While some patients are more motivated to change their habits quickly, she cautions that more drastic changes can become unhealthy, leading to less food, more exercise, or increased stress.

However, the causes of obesity are complex, Reuters added. Beyond diet, modern lifestyles, characterized by stress, lack of time and redundant work, also play an important role, she said.

According to Reuters, early habits are important, instilling healthy behaviors from a young age.

Reuters also warned against over-reliance on so-called “miracle solutions” such as Ozympic weight-loss injections. These treatments must be closely monitored by a doctor and cannot replace long-term lifestyle changes, she said.

How to eat healthy food

A step in the right direction, she said, is the introduction of the Nutrition Score system, which classifies foods from A to E based on their nutritional value. While this provides a useful quick guide, Reuters explained that it is not without limitations and should not be viewed as an absolute measure.

She also noted that companies can choose to display a nutrition score on their products or not. However, this can be especially useful when comparing similar items, as information such as ingredient lists and nutritional values ​​are not always easy to understand or quickly assess when shopping.

Reuters also highlighted that fiber intake is often underestimated. She explained that fiber, found primarily in plant-based foods such as fruits, vegetables, whole grains, nuts and seeds, despite its growing importance, is frequently overlooked.

While much attention is paid to protein, weight loss, and muscle building, research is increasingly pointing to the key role of fiber, especially for gut health.

In recent years, the importance of a healthy gut microbiome has been highlighted, with studies showing that it affects more than just digestion and satiety, according to Reuters. An imbalance is often seen in people with various health conditions, she said, while a healthy gut is considered an important factor to prevent.

At the same time, she points to the persistence of common nutrition myths. According to Reuters, misinformation is widespread, especially online and on television, and studies are often misinterpreted. As a result, she said, some people believe they should completely avoid sugar, red meat, or carbohydrates, while others overeat certain nutrients, such as protein.

For this reason, Reuter emphasized the importance of the food pyramid, which is regularly updated to improve awareness, changing consumption patterns and what people need, or find difficult to implement in their diet.

In the meantime, he recommends organizing meals so that half the plate is made up of vegetables, one-quarter quality carbohydrates such as whole grains, and one-quarter protein. In addition to meat, protein can also come from fish, eggs, or dairy products, as well as plant-based sources such as soy products and legumes.

The Luxembourg food pyramid and other nutrition guides are available on this website, which was created in collaboration with several ministries.