Lillian Wilson

The Science of Nutrition by Rhiannon Lambert

An excellent evidence-based nutrition guide for beginners.

The Science of Nutrition

The book has received 4.7 ⭐️ from readers on Amazon.

In the ever-evolving landscape of nutrition, it is easy to find oneself lost amid a sea of information, trends, and fads. Rhiannon Lambert, a prominent UK nutritionist, steps into this complex terrain with her book, The Science of Nutrition. In this review, we will delve into the strengths and insights of this comprehensive guide, exploring the key takeaways it offers to readers seeking to navigate the often bewildering world of nutrition.

Author’s background

Rhiannon Lambert is a leading UK nutritionist, best-selling author, and podcast host.

Rhiannon Lambert

She founded the renowned Rhitrition clinic in 2016, specialіing in various nutrition areas. Lambert is known for her evidence-based approach and has consulted for major food brands. She authored books like Re-Nourish and co-wrote Top Of Your Game with Ronnie O’Sullivan. Her podcast, ‘Food for Thought,’ is highly popular, offering practical health advice.

What is the book about?

The Science of Nutrition by Rhiannon Lambert is a comprehensive guide to nutrition, addressing a wide array of topics to provide clear answers to all your nutritional questions. Lambert’s approach is firmly rooted in the latest scientific research, offering readers a reliable source of evidence-based advice.

One of the book’s central themes is Lambert’s commitment to countering the proliferation of pseudoscience in the nutrition field, which she astutely observes in supermarket labels, social media advertisements, and magazines. Lambert emphasises the prevalence of misleading information presented as scientifically supported, making it crucial for readers to distinguish between fact and fiction.

In contrast, The Science of Nutrition stands out by presenting readers with factual, scientifically substantiated information. The book covers a diverse range of nutrition-related subjects, from gut bacteria and weight management to heart health, immune support, plant-based diets, and intermittent fasting. Lambert’s writing is made even more accessible through informative graphics that simplify complex concepts.

Table of contents

  • Introduction
  • What Is Nutrition?
  • How Can We Eat Well?
  • Should I Go On a Diet?
  • Should I Choose Plant-based Nutrition?
  • Can We Eat for Better Health Outcomes?
  • How Does Nutrition Affect Child Development?
  • Can We Eat to Support Mental Health?
  • Index
  • Acknowledgments
  • About the Author

Three key takeaways from The Science of Nutrition

1Red meat consumption should balanced

When considering whether to cut out red meat from your diet, it is essential to weigh the nutritional benefits and potential health risks. Red meat, which includes lamb, beef, venison, pork, and veal, provides valuable muscle-building protein and essential micronutrients like vitamins B3 and B12, iron, zinc, and selenium. However, it can also be high in saturated fat, especially fattier cuts. Processed meats, like ham and bacon, often contain excessive salt and may increase the risk of cardiovascular disease. Moreover, there is a link between red and processed meat consumption and the potential for cancer, specifically bowel cancer, due to compounds like heme and nitrites. To make informed choices, consider opting for lean, unprocessed cuts of red meat and balancing your diet with plenty of vegetables. It is crucial to be mindful of portion sizes and overall dietary habits for a healthier lifestyle.

2Meal timing matters

The timing and manner in which we eat can significantly impact both our mental and physical well-being. Research highlights the importance of establishing regular meal patterns and incorporating breakfast into our daily routine. Consistency in mealtime routines, including having 2-3 meals a day and consuming a larger portion of daily energy intake earlier in the day, has been associated with physiological benefits like reduced inflammation and improved stress resistance. This regularity not only fosters a sense of rhythm and familiarity but can also offer psychological advantages.

Furthermore, the alignment of mealtimes with our circadian rhythm, the body’s natural clock regulating various functions, can positively influence health and weight management. To make the most of mealtimes, it is advisable to eat while sitting at a table and in an upright position, which aids digestion and encourages mindful eating. Sharing meals with friends or family can enhance social interaction and promote better eating habits. Conversely, distractions like watching television during meals can lead to overeating and disconnect from the food we consume. In summary, establishing regular mealtimes and adopting mindful eating practices can contribute to improved physical and mental health.

3Nutrition quality is crucial during pregnancy

Nutrition during pregnancy significantly influences a child’s future health. The first 1,000 days, from conception to a child’s second birthday, are crucial. The mother’s diet and nutrients directly impact the baby’s development. Factors like diet, weight, and overall health during pregnancy affect the child’s metabolism, immune system, and organ function, potentially influencing lifelong health, including the risk of diseases like diabetes and hypertension. Despite pregnancy-related food challenges, maintaining a generally healthy diet and prioritising specific nutrients, like omega-3 fatty acids and vitamin D for brain development, is essential for both mother and child’s well-being.

Strengths and weaknesses, according to readers’ reviews


  • Presents information in a refreshing Q&A format, making it easy to understand and engage with.

  • Reflects a substantial amount of work and research, demonstrating its depth and thoroughness.

  • The inclusion of pictures and appealing visuals enhances the book’s accessibility.


  • While great for beginners, the book does not align with the preferences and needs of more experienced readers.

Best quotes from The Science of Nutrition

“Polyunsaturated fatty acids (PUFAs) are found in sunflower seeds, oily fish, walnuts, flaxseeds, and vegetable oils, including safflower, sunflower, and corn oils.”

“Dietary patterns that include regular fish consumption, like the Mediterranean diet, are generally associated with a lower risk of becoming overweight and obese. In a US-based study of more than 40,000 men, those who consumed more than one portion of any fish every week had a 15 percent lower risk of developing heart disease.”

“The consensus is to eat a meal 2–4 hours before working out, where possible. An ideal preworkout meal is mainly carbohydrate with some proteinand a little fat, for example, salmon, white rice, and vegetables roasted in olive oil. If you train early and don’t have the time or appetite, try a more carb-heavy meal the night before.”

Final takeaway

The Science of Nutrition by Rhiannon Lambert offers a comprehensive and evidence-based guide to nutrition. Lambert’s commitment to countering pseudoscience in the nutrition field sets this book apart, providing readers with a trustworthy source of knowledge. While it excels in delivering valuable information, some advanced readers may find that it leans toward beginners in its approach. Nonetheless, this book is a valuable reference for readers who are new to the topic and are willing to make informed choices about their nutrition and health.

Where to buy

You may purchase The Science of Nutrition on Amazon at the best price. It is available in hardcover, audio and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

Yes, The Science of Nutrition by Rhiannon Lambert is a trustworthy source of information on nutrition. The author, Rhiannon Lambert, is a respected UK nutritionist known for her evidence-based approach. The book is rooted in the latest scientific research, and Lambert is committed to countering pseudoscience in the field of nutrition, ensuring that the information presented is reliable and credible.

Absolutely, it offers practical insights on topics like red meat consumption, meal timing, and nutrition during pregnancy, helping readers make informed choices.

While it caters well to beginners, some advanced readers may find it less aligned with their preferences and needs.

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