Josep Pont, nutritional consultant: “When we eat poorly, the body dedicates energy to ‘compensating’ for imbalances”

The weeks of over‑the‑top holiday eating need their own kind of quarantine. Christmas may be the ultimate celebration of food, but once the season ends, both body and mind need a return to normal eating patterns to function well.

At the end of the day, the human body is always searching for balance. Daily life is full of moments that demand focus and physical energy — and when those feel hard to muster, poor eating habits are often part of the reason.

That’s why nutrition consultant and educator Josep Pont recently emphasized the importance of food in an interview on Spanish radio station RAC1. “What we eat is literally the fuel for our body and our brain,” he said. And while food obviously provides nutrients, Pont highlighted something else: “Food also provides information. It affects the nervous system, hormonal balance, digestive health, and inflammation levels.”

“Eat slowly, mindfully, and with presence”

Pont, author of Your life on the table (Tu vida en la mesa), explained that a balanced diet helps stabilize blood sugar, supports healthy digestion, and optimizes energy production at the cellular level.

When we don’t eat well, he added, the body has to divert energy to compensate for imbalances — which often shows up as physical and mental fatigue.

Identifying helpful foods versus harmful ones isn’t complicated when someone is willing to pay attention. “Foods that give real energy are those that nourish without overloading,” he said. His examples include whole grains like brown rice, oats, and quinoa; legumes; seasonal fruits and vegetables; nuts; and high‑quality protein such as eggs or fish.

Pont even offered a sample daily menu:

Breakfast: oatmeal with cooked apple, cinnamon, walnuts, and an herbal teaLunch: quinoa with sautéed vegetables, chickpeas, and olive‑oil dressing

But above all, he stressed the importance of “eating slowly, mindfully, and with presence.”

When these habits are applied consistently, the benefits go beyond the physical. “It’s not just psychological. A balanced diet can stabilize blood sugar, nourish the nervous system, and improve the body’s response to stress,” he explained. His core message is simple: “When the body feels safe and nourished, the mind calms down.”

Foods to cut back on

On the flip side, Pont recommends limiting refined sugars, white flours, ultra‑processed foods, alcohol, excessive coffee, and very heavy or oversized meals. These, he said, “create energy spikes followed by sharp crashes, make digestion harder, and contribute to inflammation and brain fog.”

As for post‑holiday “miracle diets,” he warned that they often lead to “low energy, irritability, and stress.”

Ultimately, Pont’s advice is a call to common sense. “What truly helps is returning to simple, natural, and consistent eating,” he said — steering clear of any approach that turns dieting into punishment or a way to mask frustration.