The Real Food List: 30 everyday foods
Health Uncomplicated · Free guide
The Real Food List
30 everyday foods I actually eat for energy, gut health and glowing skin after 40
I get asked every day what I actually eat. Not the perfect version, the real one.
So here it is. These are the 30 foods I keep coming back to. They're the ones behind my most-saved videos: cheap, simple and easy to find at the supermarket. No powders you can't pronounce, no 14-step routines.
You don't need all 30. Pick five you don't eat yet and add one a week. Small things, done consistently, are what change how you look and feel.
You're not broken. You might just be depleted. Let's fill the gaps with real food first.
Beth x
Protein & strength
Protein & strength
From our 40s we lose muscle more easily, and protein is what we build it back with. It's also the raw material for skin, hair and nails. Most women I talk to eat plenty at dinner and very little at breakfast. Try to spread it across the day.
Eggs
Around 6 g of protein each, plus choline for the brain and B12 for energy.
- How much
- 1–3 a day suits most people.
- Easiest way
- Boil a batch on Sunday. Breakfast and snacks are sorted.
Beth's tip: Two eggs on sourdough with spinach is my 5-minute protein breakfast.
Sardines
Protein, omega-3 fats, vitamin D, and calcium from the tiny soft bones you eat with them.
- How much
- A tin 1–2 times a week.
- Easiest way
- Mash onto toast with lemon, chilli and parsley.
Beth's tip: Buy them in olive oil. Cheap, shelf-stable and seriously good for you.
Greek yoghurt
About 10 g of protein per 100 g, plus calcium and live cultures.
- How much
- A bowl (150–200 g) most days.
- Easiest way
- Top with berries, chia and a few walnuts.
Beth's tip: Choose plain, full-fat or reduced-fat. The flavoured ones hide a lot of sugar.
Lentils & chickpeas
Plant protein and fibre in one, which keeps you full and feeds your gut bacteria.
- How much
- A few times a week.
- Easiest way
- Canned is fine: rinse, then add to salads, soups or curries.
Beth's tip: Roast chickpeas with olive oil and paprika for a crunchy snack.
Grass-fed beef (and a little liver)
Highly absorbable iron, zinc and B12, three nutrients many women run low on. Liver is especially rich in vitamin A and B12.
- How much
- Red meat 1–3 times a week. Liver: a small amount once a week at most.
- Easiest way
- Slow-cook, mince or stir-fry with lots of veg.
Beth's tip: Liver is very high in vitamin A, so keep portions small and avoid it if pregnant.
Tempeh or firm tofu
About 12–19 g of protein per 100 g, plus calcium (in calcium-set tofu) and plant compounds.
- How much
- A few times a week if you eat less meat.
- Easiest way
- Marinate in tamari, garlic and ginger, then pan-fry.
Beth's tip: Tempeh is fermented, so it's gentler on the gut for some people.
Gut health
Gut health
Your gut talks to your skin, your mood and your immune system. The simplest way to support it is fibre (to feed the good bacteria) and fermented foods (to add more of them).
Chia seeds
Around 8 g of fibre in 2 tablespoons, plus plant omega-3 and a little protein.
- How much
- 1–2 tablespoons a day.
- Easiest way
- Stir into yoghurt or overnight oats, or make chia pudding.
Beth's tip: Soak them first and drink plenty of water. Your gut will thank you.
Kefir
A fermented milk with a wider variety of live cultures than most yoghurts.
- How much
- A small glass (around 150 ml) a day.
- Easiest way
- Blend into a smoothie or pour over oats.
Beth's tip: Start with half a glass and build up.
Sauerkraut & kimchi
Fermented vegetables with live cultures, as long as they're the refrigerated, unpasteurised kind.
- How much
- A forkful or two with meals.
- Easiest way
- Add to eggs, salads, toasties or rice bowls.
Beth's tip: Shelf-stable jars are usually pasteurised, so look in the fridge section.
Oats
Beta-glucan, a soluble fibre that supports healthy cholesterol and keeps you fuller for longer.
- How much
- Half a cup a few times a week.
- Easiest way
- Overnight oats with kefir, chia and berries.
Beth's tip: Rolled or steel-cut oats beat sweetened instant sachets.
Ginger
Traditionally used for digestion, and well studied for easing nausea.
- How much
- Fresh, a thumb-sized piece a few times a week.
- Easiest way
- Grate into hot water with lemon, stir-fries or smoothies.
Beth's tip: My go-to after a big meal or a long flight.
Garlic, onions & leeks
Rich in prebiotic fibres that feed your good gut bacteria.
- How much
- Use them daily in cooking.
- Easiest way
- Start every savoury dish with them.
Beth's tip: If they make you bloated, start small. Garlic-infused oil can be gentler.
Skin & glow
Skin & glow
Skin changes in our 40s as hormones shift and collagen naturally declines. Food can't turn back time, but your body needs protein, vitamin C, healthy fats and antioxidants to look after the skin you have.
Salmon & oily fish
Omega-3 fats (EPA and DHA) that support heart and brain health and help keep the skin barrier healthy.
- How much
- 2–3 fish meals a week, in line with Australian heart-health advice.
- Easiest way
- Bake salmon on a tray with greens and lemon.
Beth's tip: Tinned salmon counts too, and it's an easy lunch.
Extra virgin olive oil
Polyphenols and healthy fats. It's the backbone of the Mediterranean diet, one of the most researched ways of eating for healthy ageing.
- How much
- 1–3 tablespoons a day.
- Easiest way
- Drizzle over everything: veg, salads, eggs, sourdough.
Beth's tip: Choose a fresh extra virgin olive oil in a dark bottle.
Red capsicum
One of the richest food sources of vitamin C, gram for gram more than an orange. Your body needs vitamin C to make collagen.
- How much
- Half to one a day.
- Easiest way
- Slice raw with hummus or roast with olive oil.
Beth's tip: Pair vitamin C foods with your protein for a collagen-friendly plate.
Berries
Antioxidant pigments (anthocyanins), fibre and vitamin C.
- How much
- A handful a day. Frozen is perfect.
- Easiest way
- Stir through yoghurt or oats.
Beth's tip: Frozen berries are cheaper and just as nutritious.
Tomatoes
Lycopene, an antioxidant that's better absorbed when tomatoes are cooked with a little oil.
- How much
- Several times a week.
- Easiest way
- Slow-roast with olive oil, or use passata in sauces.
Beth's tip: A simple tomato and olive oil sauce is a skin-friendly staple.
Pumpkin seeds
Zinc and magnesium. Zinc is involved in skin repair and normal collagen formation.
- How much
- A small handful (around 2 tablespoons) a day.
- Easiest way
- Sprinkle on salads, soups and yoghurt.
Beth's tip: Toast them in a dry pan for 2 minutes. Much tastier.
Brain & energy
Brain & energy
Feeling flat in the afternoon? Steady energy comes from steady blood sugar, enough iron and B vitamins, and the right fats for your brain.
Walnuts
Plant omega-3 (ALA), polyphenols and fibre.
- How much
- A small handful (around 30 g) most days.
- Easiest way
- Snack on them, or add to salads and oats.
Beth's tip: Store them in the fridge so they stay fresh.
Spinach & leafy greens
Folate, magnesium, vitamin K and plant compounds linked with healthy brain ageing.
- How much
- A big handful a day.
- Easiest way
- Wilt into eggs, soups, pasta or smoothies.
Beth's tip: On blood thinners like warfarin? Keep your greens consistent and check with your GP.
Broccoli
Vitamin C, fibre and sulforaphane, a plant compound being studied for its antioxidant effects.
- How much
- A few times a week.
- Easiest way
- Roast with olive oil and garlic until crispy.
Beth's tip: Chop it and let it sit for a few minutes before cooking.
Dark chocolate (70–85%)
Cocoa flavanols, plus magnesium.
- How much
- A couple of squares, not the block.
- Easiest way
- After dinner, with a cup of tea.
Beth's tip: The higher the cocoa, the lower the sugar.
Green tea
Caffeine plus L-theanine for calm focus, and antioxidant catechins.
- How much
- 1–3 cups a day.
- Easiest way
- Swap your second coffee for a green tea or matcha.
Beth's tip: Don't use boiling water. Let it cool for a minute so it's not bitter.
Almonds
Vitamin E, magnesium, fibre and a little protein.
- How much
- A small handful (around 30 g) a day.
- Easiest way
- Pair with a piece of fruit for a steady snack.
Beth's tip: A handful of almonds is my 3pm slump fix.
Simple sips & swaps
Simple sips & swaps
Not everything has to be a meal. These are the little daily rituals and swaps that add up, and the ones you ask me about most.
Water
Even mild dehydration can affect energy, focus and how your skin looks. Australian guidelines suggest around 2.1 litres of fluid a day for women, more in heat or with exercise.
- How much
- Sip through the day. Pale-straw urine is a good guide.
- Easiest way
- A big glass first thing, before coffee.
Beth's tip: I add lemon, and a teaspoon of collagen because it has no taste.
Bone broth
Comforting and nourishing, with protein, minerals and gelatin. Collagen content varies a lot from batch to batch.
- How much
- A mug a few times a week.
- Easiest way
- Sip it, or use it as a base for soups and risotto.
Beth's tip: Broth is food, not a measured collagen dose. There's a place for both.
Kombucha (instead of soft drink)
A fermented tea that's usually much lower in sugar than soft drink.
- How much
- One small bottle instead of a soft drink.
- Easiest way
- Check the label: aim for low sugar per serve.
Beth's tip: Swap, don't add. That's where the benefit is.
Apple cider vinegar (diluted)
Some studies suggest vinegar with a carb-rich meal can reduce the blood sugar spike in some people.
- How much
- 1 tablespoon in a big glass of water, occasionally.
- Easiest way
- Or use it in a salad dressing with olive oil.
Beth's tip: Always dilute it, and use a straw to protect your teeth. It's not a detox.
Turmeric + black pepper
Curcumin, a well-researched plant compound. Black pepper and fat help your body absorb it.
- How much
- Use regularly in cooking.
- Easiest way
- Add to curries, scrambled eggs, soups or a warm golden milk.
Beth's tip: Always add a crack of pepper and a little fat.
Clove water
A warming, caffeine-free ritual. Cloves are rich in antioxidants, though most research is in the lab rather than in people.
- How much
- A cup when you want a cosy, sugar-free drink.
- Easiest way
- Steep 4–5 whole cloves in hot water for 10 minutes.
Beth's tip: Enjoy it as a habit, not a cure. That's the honest version.
Small changes
My 7 simple swaps
| Fruit juice | the whole fruit (you keep the fibre) |
| Soft drink | kombucha or sparkling water with lemon |
| Flavoured yoghurt | plain Greek yoghurt + berries |
| Biscuits at 3pm | a handful of almonds + an apple |
| Sweetened cereal | oats or eggs (protein first) |
| Late-night snacking | finish eating by 7pm when you can |
| Second coffee | green tea or matcha |
Take this to the shops
Your weekly shopping list
Tick off the ones you already eat, then circle five to add this month.
Protein & strength
- Eggs
- Sardines
- Greek yoghurt
- Lentils & chickpeas
- Grass-fed beef (and a little liver)
- Tempeh or firm tofu
Gut health
- Chia seeds
- Kefir
- Sauerkraut & kimchi
- Oats
- Ginger
- Garlic, onions & leeks
Skin & glow
- Salmon & oily fish
- Extra virgin olive oil
- Red capsicum
- Berries
- Tomatoes
- Pumpkin seeds
Brain & energy
- Walnuts
- Spinach & leafy greens
- Broccoli
- Dark chocolate (70–85%)
- Green tea
- Almonds
Simple sips & swaps
- Water
- Bone broth
- Kombucha (instead of soft drink)
- Apple cider vinegar (diluted)
- Turmeric + black pepper
- Clove water
You're not broken. You might be depleted.
Food always comes first for me. But in my 40s, after four babies, I also fill a couple of gaps on purpose.
Every morning I stir 2 g of By Beth hydrolysed bovine collagen into my coffee. It has no taste and takes seconds. Collagen is a protein, though not a complete one, so I see it as an extra on top of the protein foods in this list, never a replacement.
Over the next 14 days I'll send you one simple habit a day, the Real Again Reset, so this list doesn't just sit in your downloads.
This guide is general education only and isn't medical advice. Talk to your GP or an accredited practising dietitian before changing your diet, especially if you're pregnant, breastfeeding, managing a health condition or taking medication.
General education only, not medical advice. Always talk to your GP or an accredited practising dietitian about your own health.
Health Uncomplicated is created by Beth Levis, founder of By Beth. Privacy policy
