Nutrition tips for our foodie lovers
Do you feel passionate about improving your health and wellbeing, but you also really love food and find it difficult to eat a balanced diet? As a dedicated foodie, it can be difficult to prioritise nutrition, sometimes. However, by incorporating some clever tips and ideas, you can continue enjoying your food while also improving your overall health and wellbeing.
In this article, you’ll discover 11awesome nutrition tips which allow you to enjoy a variety of flavours, eat different foods and make healthier choices! Let’s dive straight in…
1: Don’t skip breakfast
Breakfast breaks the overnight fast, kick-starts your metabolism and provides you with energy throughout the day. The great news is that there are so many cheap, healthy and easy breakfast recipes which can satisfy any food lover’s tastebuds! Check out Hemsley + Hemsley, Rebel Recipes and My Wholefood Romance for some great ideas.
2: Consume healthy fats
Healthy fats are important because they help your body absorb nutrients, are involved in healthy nerve, brain and heart function and give your cells structure. They’re also a major food source for your body and help you store energy. Think avocado, walnuts, salmon, olives and almonds (to name a few).
3: Avoid eating late at night
Late night meals and snacking can interrupt your natural circadian rhythm. As a result, you’ll be more likely to gain weight, increase the levels of cholesterol in your bodyand experience impairments in blood sugar regulation.It’s best to eat dinner before 8pm and try to eat enough so you’ll be satisfied, without feeling too full.
4: Snack smart
If you enjoy snacking, choose options which provide healthy nutrients to your body. For example, blueberries contain low sugar and high fibre and slow the rate of age-related cognitive decline. Almonds contain healthy fats, fibre, protein, magnesium and Vitamin E and they help to reduce blood pressure.
5: Shop at a Farmers’ Market
By shopping at a Farmers’ Market, not only will you be supporting local producers, but the food will likely be more fresh, ripe and seasonal. This means you’ll be consuming foods which were grown and picked at the best time, allowing them to contain the maximum health benefits possible.
6: Drink a glass of water before a meal (and one during)
Water helps break down foods so your body can better absorb nutrients, plus it can help you feel fuller and stop you for over-indulging. Drinking water during meals is also a great way to increase your daily water intake to help prevent dehydration!
7: Eat the rainbow
Load up your plate with different coloured vegetables to gain more nutrients! For example, orange vegetables (like carrot, pumpkin and sweet potato) contain carotenoids, which help maintain good eye health. Red vegetables and fruits, such as red capsicum, tomato and strawberries, contain lycopene (which is a powerful antioxidant that helps reduce the risk of cancer and keeps your heart healthy).
8: Consume less sugar
Dietary guidelines recommend that we limit the calories obtained from added sugars to 10% each day. Added sugars don’t contain essential nutrients, but they do add calories to your diet and can contribute to weight gain (among a range of other potential health issues, such as increased risk of depression, diabetes and heart disease). Try replacing soft drink with a glass of water or a cup of herbal tea. Swap sugary cereals for homemade porridge or chia seed pudding. Eat a piece of fruit instead of cookies or chocolate. A few simple switches can make a big difference in decreasing your daily intake of added sugar!
9: Create a simple, healthy recipe book for yourself
To help you cook your own meals which are rich in nutrients, create a recipe book filled with healthy recipes you genuinely enjoy. You can simply buy a folder, print out some recipes and separate your folder into sections for breakfast, lunch, dinner and snacks. You can use this recipe book to plan your weekly meals and buy your groceries at one time to save you from making daily trips.
10: Make your own dressings and sauces
Store-bought dressings and sauces often contain saturated fat, sodium and added sugar. However, dressings and sauces can be quite easy to make yourself and will likely be much healthier for you! For example, try this raw apple cider vinaigrette or this tomato salsa.
When you eat out, you can also ask for the dressing or sauce to be served separately from your food so you can add a small amount yourself.
11: Eat whole foods
“Whole foods” are foods which have undergone minimal processing, such as fruits and vegetables, whole grains and some types of animal foods. Studies have shown that a diet high in whole foods is associated with health promotion and disease prevention. Look for foods which are close to their natural form when you buy them.
Let us know in the comments which tips are your favourites?!