Our expert guide to eating as a couple

Here’s how to dine as a couple and nourish your body…

MALE VS. FEMALE NUTRITION

It’s time to ditch one-size-fits-all nutrition. Why? Men and women have different nutritional priorities, with our bodies going through biological and hormonal changes all the time. “Women may require more iron during menstruation, additional folic acid during pregnancy and more calcium during menopause, while men require more calories due to higher muscle mass.” says Talia Engel, Indi’s in-house nutritionist.

TRENDING: INTUITIVE EATING

In: taking control of what you eat. Out: compromising at mealtimes. Intuitive eating is the idea of rejecting diets and reconnecting with our body’s appetite. Why is it important? Eating with a partner often comes with compromise – in fact, a study by HelloFresh UK found that the average couple talks about what to eat for their evening meal at least 10 minutes a day, with more than half wanting more variety in their meals and four in 10 saying their partner doesn’t like switching up their food.

CHOOSE SELF-LOVE

Call us biased, but good nutrition is our favourite way to show ourselves some love because when we eat better, we feel better. That’s not all, it can also boost energy levels, strengthen immunity, promote healthy digestion and improve our mental health. Ready to discover good nutrition together? “Set yourselves a challenge to try something new once a day, for example, eating plants that you don’t usually eat can help foster a more diverse microbiome, which is associated with better health,” says Talia.

HOW TO EAT AS A COUPLE WITH DIFFERENT NUTRITIONAL NEEDS

Here’s the thing, eating what your body actually needs can elevate mealtimes as a couple - improving conversation, boosting our health and adding meaningful value to food. Here are our top tips…

1. PLATE UP YOUR OWN FOOD 

This is officially your sign to start serving your own meal, even when eating as a couple. The benefits? You can take control of the portion size and how food is presented on the plate – after all, we eat with our senses (what we see, smell and feel). Top tip: the more colour on your plate, the better!

2. FIND WHAT UNITES YOU 

Building meals around nutrient-dense foods is something all couples can strive towards. “Everyone, despite their sex or age, can benefit from a diet high in plants, such as fruit, vegetables, whole grains, legumes, nuts, seeds, herbs and spices,” says Talia. “These foods are packed with fibre, polyphenols and plant protein to support your gut bacteria and improve long-term health.”

3. MAKE A SHARING DISH 

“Aim to share a side dish of vegetables at every meal, as everyone benefits from eating more plants,” says Talia. “Try roasting a colourful mix of vegetables, such as carrots, courgettes, broccoli and bell peppers with olive oil, salt, and pepper. This not only tastes delicious, but it also provides your body with a variety of plant polyphenols, fibre and nutrients.” Need more sharing dish inspiration? Look to rocket and parmesan salad to start or a fruit platter and dark chocolate for dessert.

4. SUPPLEMENT TOGETHER 

Did you know that a standard diet in the UK doesn’t provide the diversity of plants, fibre and micronutrients that are beneficial for long-term health? Cue INDI Supplements, your daily whole food supplements that fill the gaps in your diet, packed with 100% plant-based ingredients that support optimum wellbeing, from boosting brain power to sleeping sound at night.

Body: a berry-infused plant powder that improves gut health and enhances your mood.

Mind: a cocoa-berry flavoured powder that clears brain fog and helps you focus.

Recover: a silky-smooth, protein packed powder that boosts metabolism and helps you maintain muscle mass.

Rest: a natural sedative formula that is here to lull you to sleep and keep you asleep—so that you can awake well-rested and ready for the day.

TREAT YOURSELVES

PSA: food is there to be enjoyed. That’s why we believe in treating yourself if your body feels like it. This helps to create balance and respond to our body’s hunger cues, which will make you feel better physically and mentally. Plus, food is about social connection and celebration, so if you’ve been eyeing up that succulent dessert, we say…go for it.