Posted by Vicki
on May 28, 2026
There was a time when supplements, powders and tablets were assumed to be a quick fix for better health. But increasingly, nutrition experts are encouraging a return to a simpler principle – moving away from vitamin capsules and putting food first.
This food-first approach means prioritising whole, nutrient-dense food sources to provide a balanced diet filled with vitamins and nutrients to support your health goals. Supplements should only be used as an extra top up when necessary, not as a default shortcut. Food first works towards habits that are effective, enjoyable and sustainable.
What does “food first” actually mean?
Food first is about getting your essential nutrients straight from the source, rather than relying on isolated supplements. Whole foods don’t just provide a single nutrient like many supplements do. Instead, they deliver a complex mix of nutrients, vitamins, healthy fats, fibre and other compounds to support your health and boost your energy.
A balanced food first diet looks like this:
- Protein – from eggs, meats, dairy or legumes
- Healthy fats – from nuts, seeds and oils
- Vitamins and minerals – from vegetables and fruits
There’s a reason that nutrition guidelines often prioritise food over supplements.
- Whole foods offer better nutrient synergy, meaning all that goodness is absorbed more effectively.
- Whole foods are also better for your digestion – whereas ingesting multiple capsules or tablets daily can cause damage to your stomach lining.
- And whole foods also provide greater satiety. If you eat food to take in nutrients, you’re much more likely to feel fuller for longer, leaning into your weight loss goals and providing energy throughout the day.
In an article about supplements, the British Dietetic Association suggests that while supplements can be beneficial in very specific circumstances, they are never a good replacement for healthy, natural food sources.
The importance of vitamin B12 and how to find it in food
Vitamin B12 is one of the most commonly supplemented nutrients, particularly with people who follow plant-based diets. This is because B12 is typically only found in meat products, so many people turn immediately to supplements to meet this need.
However, whole food should always come first and there’s one standout food source that’s completely plant-based and ticks the B12 box – seaweed, an ocean-born vegetable.
A small, 4g packet of roasted seaweed thins can provide over 50% of your recommended daily dose of vitamin B12, alongside other essential nutrients like iodine and fibre to promote good digestion and thyroid function.
MORiSH seaweed sheets offer a satisfying alternative to pills. They’re conveniently packaged in ready-to-eat portions, perfect for snacking right out of the bag or crumbling over your lunch. There are 5 tasty flavours to choose from, each responsibly sourced with added natural ingredients to complement your healthy diet, including shiitake or avocado oil.
Image: Range of MORiSH’s food-first seaweed sheets
Making the food first dietary shift
Adopting the food first mindset doesn’t always mean a complete overhaul of your routine. It’s more about making small, consistent shifts to ensure you’re getting everything you need to fuel your day ahead.
Why not try:
- Switching your protein shake for a balanced snack with real ingredients.
- Adding more nutrient-dense foods to meals rather than focusing on calorie reduction.
- Choosing snacks that offer more functional benefits rather than succumbing to cravings.
Ultimately, food first isn’t about rejecting supplements entirely, it’s more about rebalancing your priorities and ensuring food is your foundation. By focusing on whole, natural ingredients, you can tick off the nutrients on your list whilst also enjoying a deliciously filling and energising meal – a far more sustainable diet option.
Remember, the nutrients you need may already be in the food you love.
Are you taking the food first approach? Share your favourite healthy snacks @morishsnacks 🙂.
If you liked this article, take a look at our blog on Smarter office snacking – a new priority for the modern workplace and Halal snacking is having a moment – here’s why.
