What I Eat as a Holistic Nutritionist to Boost Immunity, Balance Hormones & Stay Energised

I’ve lived in New Zealand for the past nine years, and anyone who knows this country knows what that means: cold, windy, stormy, and rainy weather for nearly ten months of the year. When the weather is chilly, I focus on food that does more than just keep me warm, it strengthens immunity, supports hormone balance, stabilises my energy, and helps keep my cycles regular.

I eat mostly plant-based, with some eggs, fish, and chicken in moderation. At the moment, I tailor my diet around my autoimmune condition (lichen planus), to avoid allergens like peanuts, chickpeas, and tomatoes. Here’s a glimpse of what I eat in a day — the rituals, pantry staples, supplements, and favourite meals that fuel me through New Zealand’s long cold months while keeping my energy steady and my hormones supported.

MacroNutrients in My Diet

• Carbohydrates: Whole carbs that fuel without crashes — oatmeal, sourdough (kumara sourdough is a favourite), black/white rice blends, millets, udon noodles, and kumara (air-fried or baked).
• Proteins: Lentils, moong dal, red lentils, kidney beans, tofu, eggs (3 times a week), chicken (once a week), and fish (once a week). Beans and lentils show up in 5–7 meals weekly.
• Fats: Avocado (daily), olive oil, almonds, brazil nuts, flaxseeds, chia seeds, and pumpkin seeds. Cheese is rare but tolerated in small amounts.

Pantry & Produce Staples

My food revolves around fruits and vegetables which are always at the centre of my meals. I used to get Wonky Box (seasonal, imperfect produce delivered to your door), and it inspired me to design meals around whatever colourful veggies and fruits I had on hand. That habit stuck, and it keeps my diet fresh, varied, and creative.

• Seeds & Nuts: Flaxseed powder, chia seeds, pumpkin seeds, almonds, brazil nuts.
• Vegetables: Broccoli, spinach, lettuce, celery (3 times a week), kumara, carrots, beets (3 times a week), plus seasonal variety like pumpkin.
• Fruits: Daily citrus — kiwis, oranges. Bananas and Blueberries 3 days a week. 
• Sauces – Soy sauce, balsamic vinegar, and Asian sauces Hoisin. (all low sodium and sugar checked). 
• Spices: Turmeric, Chill powder, Ginger, turmeric, Indian spices

My Favourite Meals

• Khichdi with lentils and veggies – Comforting, nourishing, and easy on digestion. Recipe here – 3 Easy Ayurvedic and Marathi Recipes for Healthy, Holistic and Gut Healing Meals. 
• Noodles – Udon soba, buckwheat noodles with veggies and tofu.
• Salads – Beans, avocado, leafy greens, and citrus-based dressings.
• Sourdough toast with avocado and eggs – My favourite hearty comfort food.
• Oatmeal or Overnight Oats – Topped with flaxseeds, chia, pumpkin seeds, blueberries, and cinnamon.
• Dosa with sambhar and chutney – Savoury pancake made with fermented rice and lentils.
• Smoothies – My go-to blend: beet, carrot, kiwi, apple. I add celery sometimes. 

Drinks That Support Energy & Hormones

I stopped drinking coffee in December last year and my energy is more stable because of it.

• Tea: Herbal teas like jasmine, hibiscus, peppermint for digestion and calming.
• Golden Turmeric milk – Made with turmeric, cinnamon, saffron. Recipe here – 3 Easy Ayurvedic and Marathi Recipes for Healthy, Holistic and Gut Healing Meals.
• Matcha latte: Once a week as a treat for a gentle caffeine lift and antioxidant benefits of matcha.
• Hot cocoa: Dr. Amena’s brain healthy hot chocolate – Dark cocoa powder with almond milk, no sugar — my nighttime comfort. I also like to use 72% Whittaker’s Dark Ghana chocolate.
• Smoothies: Nutrient-packed with fruits and veggies.
• Electrolyte powders: Occasionally, for hydration and energy balance.

Daily Immune & Hormone-Supporting Rituals

• Morning drink: A warm blend of apple cider vinegar, pink himalayan salt, amla powder, wheatgrass powder, cinnamon, ajwain seeds, ginger powder, liquorice root powder, and flaxseed powder. I have these mixed together. This supports digestion, hormone balance detox, and immunity.
• Movement: Yoga three times a week, daily walks, mobility drills and meditation every day for mind-body balance.
• Supplements: I support my body with a multivitamin, fish oil, vitamin D3 + K2, ashwagandha, magnesium powder, and a B-complex.

Why This Diet Works

• Immunity: Vitamin C-rich citrus, antioxidants from berries and beets, and gut-nourishing foods like sourdough.
• Hormone balance: Seeds, nuts, and healthy fats support stable cycles and reduce inflammation.
• Stable energy: Whole carbs, protein-rich beans/lentils, and reduced caffeine keep energy steady all day.
• Cycle health: A balance of micronutrients and supplements helps support regular periods naturally.

Food is more than fuel — it’s medicine. By leaning on colourful produce, seeds, whole carbs, supportive supplements, and gentle rituals, I’ve found a way to stay resilient through New Zealand’s cold weather, support my hormones, and keep my energy balanced.

That said, I occasionally also enjoy my treats like a bag of crisps, or the occasional blueberry danish from Wild Wheat bakery. I’d say I eat healthy about 85% of the time, which gives me space to enjoy beautiful foods without guilt or feeling left out. This balance makes me feel more content in both my food and my body.