Is boosting immunity a myth? Nutritionist Kerry Torrens answer our top health questions

“I mixed the sardines and vegetables with a little tomato puree,” she explains. “Tomatoes and purée are rich in carotenoids, which are fat-soluble nutrients. Mixing them with olive oil helps access those beneficial compounds.” After roasting, she adds wilted greens and tops the bowl with Greek yoghurt and flaked almonds. The result?

“It’s cheap, budget-friendly, and packed with nutrition. Plus, there’s something comforting about eating from a bowl.”

For Kerry, variety is key. “In the summer, we grow our own veggies, so there’s lots to choose from. In winter, I work with what’s available locally,” she adds. It’s about keeping meals colourful, convenient and nourishing.

From business consultant to nutrition expert

Kerry’s career journey has been as diverse as her plate. Initially studying home economics and biology at school, she completed a degree in hotel and catering management. “I spent a year working with a brand manager for a chain of pubs and carveries,” she shared, before becoming a management consultant with PricewaterhouseCoopers.

“I travelled the world, working with food companies, but realised that in my spare time, I was always reading nutrition books,” Kerry explains. This passion led her to retrain in personalised nutrition, completing postgraduate studies and working in clinical practice before transitioning to media roles. Now, she focuses on writing for magazines and contributing to cookbooks.

What does “balanced” really mean?

When asked about the elusive concept of a balanced diet, Kerry breaks it down simply. “It’s a diet that supplies the right proportions of macronutrients—protein, fat, and carbohydrates—as well as a good mix of micronutrients like vitamins and minerals,” she said. A balance of plant foods such as fruit, vegetables, nuts, and pulses alongside animal products for those who include them forms the foundation.

However, this balance isn’t a one-size-fits-all approach. “Nutritional needs vary by age, gender, and life stage,” she emphasises. Children, pregnant women, and those with specific health conditions require tailored guidance, making professional advice essential. “A registered dietitian or nutritionist can assess your personal requirements,” Kerry adds.

Immunity myths debunked

A perennial topic of interest, immune health, was also on the agenda. Kerry clarified a common misconception: “Do you want to boost your immune system? Over-boosting can cause it to overreact, leading to autoimmune conditions.” Instead, the goal should be maintaining balance.

She explains the immune system’s dual role: protecting against invaders like germs and viruses while also regulating inflammatory responses. “Eating a healthy diet rich in vitamins, minerals and phytonutrients, along with fermented foods and fibre, supports immunity,” Kerry says. “Other lifestyle factors, like adequate sleep and managing stress, also play a significant role.”

Gut health: small changes, big impact

Kerry highlights the growing interest in gut health, calling it essential for mental and physical well-being. “A healthy gut microbiome is all about balance,” she says, recommending a varied diet rich in plant foods and fibre. Simple additions, like overnight oats mixed with ground flax seeds, spices and fruits, can work wonders.

When asked about the impact of sleep, Kerry made a compelling case for morning habits: “Get outside and let natural light into your eyes first thing. This helps regulate your circadian rhythm, which influences gut health and overall well-being.” She also stresses the importance of consistency: “Stick to regular eating and sleeping patterns to support your body’s natural rhythms.”