The idea that what we eat can have a profound impact on health is not new. So if you're lacking in energy, feeling hormonal or worried about cholesterol levels, now might be a good time to restock your kitchen cupboard. But while most of us know that diet matters, when work and family life take over, healthy eating can slide. Not to mention if you're one of the estimated 1.5 million Britons taking GLP-1 medicines such as Ozempic, Wegovy and Mounjaro. They reduce appetite - but many users may risk not getting enough nutrients.

"Food provides essential nutrients for the body to work properly," says Rob Hobson, registered nutritionist and author of The Low Appetite Cook Book. "There is plenty of research to show how different foods can help to protect our health and even manage certain health conditions."

Diet has been central to traditional European Chinese and Ayurvedic medicine for centuries. Now, modern healthcare is catching up. A recent review in Advances in Nutrition suggests food as medicine is returning to the forefront of disease prevention. Findings from the Global Burden of Disease study looking at 195 countries revealed that one in five deaths worldwide is linked to poor diet, with high sodium intake and low consumption of wholegrains, fruit, vegetables, nuts and seeds contributing.

"Most of us are fully aware of what is involved in eating well," says Hobson. "But understanding how certain foods can help tackle different health concerns means you can eat smart and get the most from your diet."

Below you'll find the key nutrients to stock up on for common concerns.

Healthy bones

"Our bones are living tissue constantly renewing themselves," says Kat Bright, a registered nutritional therapist. "After menopause, bone loss accelerates dramatically. Research shows women can lose up to 20% of bone mass within the first five years after menopause mainly due to the sharp drop in oestrogen which disrupts the balance between bone breakdown and formation.

"Key nutrients include protein, calcium, vitamins D and K, magnesium, phosphorus and boron. Evidence shows that a higher protein intake is associated with better bone mineral density. Good sources include lean meats, fish, legumes, eggs and dairy produce. Adults over the age of 50 need around 1,200mg of calcium daily. It's best to get this from foods such as Greek yoghurt, kefir (a fermented milk drink), broccoli, leafy greens, tahini, oranges, almonds and sardines with bones," says Bright.

The best source of vitamin D is sunlight. "When sun is low in winter you may need to take a supplement," Bright continues. "Always take vitamin D and K2 in combination. Mushrooms, oily fish and egg yolks all contain vitamin D and leafy greens and aged Gouda cheese are sources of vitamin K.

"Healthy bones also need magnesium and phosphorus found in nuts, seeds, wholegrains beans and fish. Boron is another bone-friendly mineral found in prunes, nuts, seeds and legumes. Clinical trials show eating 50g prunes daily for a year may preserve hip bone density. Collagen also declines with age so supporting collagen production is vital."

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Some 1.5 million people in the UK use GLP-1 medicines such as Ozempic, Wegovy and Mounjaro - but many users may be at risk pf simply not getting enough nutrients as they eat less.

"Weight-loss medications can be a powerful aid but pairing them with the right nutrition is key," says Fast 800 nutritionist Gabrielle Newman (thefast800.com). You feel less hungry and food noise quietens but eating less is not the answer long-term. If meals lack protein, fibre and essential nutrients, health and energy can suffer."

A Mediterranean-style pattern is recommended.

"Aim for 800 to 1,000 calories daily and at least 60g protein such as lean meats, seafood, nuts and eggs," says Newman. "Focus on non-starchy colourful high fibre foods. Aim for 20 to 30g fibre per day. Include healthy fats like olive oil, nuts, seeds, oily fish and avocado to nourish your body and support long-term health."

Rob Hobson adds: "When appetite drops on GLP-1 meds, it can be difficult to meet your protein, fibre and micronutrient needs. That's why I emphasise small, nutrient-dense meals built around lean protein, vegetables, legumes and healthy fats.

"Some people may also look at natural options for a bit of extra appetite support (such as Healthspan GLP-1 Metabolic Support, 28-day supply, £48.99), but the foundation still needs to be good nutrition and these natural options are not the same as taking GLP-1 medication."

Menopause

"Research shows a Mediterranean style-diet can reduce menopause symptoms," says Dr Colleen Fogarty Draper, clinical dietitianat Issviva. "This means eating fibre-rich plant foods and protein like fish and eggs, vegetables and healthy fats like avocados and olive oil." A recent study in Nature journal found that this style of eating can help ease hot flushes and night sweats.

"Declining oestrogen affects glucose metabolism leading to energy dips and cravings. Balancing blood sugar is key. Pair protein with fibre-rich carbs such as quinoa and sweet potatoes to keep energy levels steady. Aim for 1g protein per kg of body weight," continues Dr Fogarty Draper.

Other foods to prioritise include wholegrains and leafy greens for B vitamins to support energy. "Magnesium-rich foods like nuts, seeds and dark chocolate help musclefunction energy production and calm the nervous system.

"Broccoli and wholegrains contain chromium which helps regulate blood sugar. Oily fish two to three times weekly plus nuts and seeds provide omega 3s for mood and brain health. Tryptophan in turkey, dairy and pumpkin seeds boosts serotonin which promotes better sleep," she adds.

• For menopause support, visit issviva.co.uk

Iron Deficiency

Iron is needed to make haemoglobin which transports oxygen in the blood. "Without enough iron the body struggles to make healthy red blood cells leading to fatigue, dizziness and pale skin," says Dominique Ludwig, registered nutritional therapy practitioner and author ofNo-Nonsense Nutrition. "Iron deficiency is one of the most common in the UK, especially among women due to heavy periods and diet. Anaemia is more severe. Ask your GP to check haemoglobin and ferritin levels."

"Haem iron comes from animal foods such as red meat, darker poultry, fish, shellfish and egg yolks," says Ludwig. "This is better absorbed than non-haem iron from plant foods like beans, lentils, tofu and spinach. Vegetarian diets often result in lower ferritin due to reduced haem iron.

"Other iron-rich foods include liver, dark chocolate, clams, sesame and sunflower seeds, red lentils, cashews, pecans, treacle, flaxseeds, almonds, walnuts, sardines, dried fruits, quinoa and oatmeal. Iron absorption improves with vitamin C-rich foods like citrus peppers and tomatoes." The UK reference nutrient intake (RNI) for iron for women aged 19 to 50 years is 14.8mg per day, women 51 and over 8.7mg per day, and men 8.7mg per day.

High Cholesterol

High LDL or bad cholesterol increases risk of cardiovascular disease but diet can help. "Beta glucans are the soluble fibre found in oats and barley which binds with cholesterol and prevents absorption," says Rob Hobson. "Consuming around 3g daily from porridge oat bran or pearl barley can lower LDL by 7-10%. Plant sterols also reduce cholesterol. A meta-analysis showed they can lower cholesterol by up to 12% without side effects."

Hobson adds: "To impact cholesterol, you need2 to 3g sterols daily but most diets provide only a fraction of these, so supplements may be useful such as Plant Sterols.

"Foods including almonds, walnuts, seeds and extra-virgin olive oil help protect LDL particles from oxidative damage which contributes to plaque build-up. While these do not directly lower cholesterol, they support cardiovascular health."