Good nutrition is the cornerstone to good health, unfortunately, it can, however, easily slip down our list of priorities in our busy day to day lives.
Really think when was the last time you stopped to appreciate what you were putting into yours, and your
Making small and simple dietary changes can have a large beneficial effect on our health, mood, weight and energy levels. So what you waiting for?! Start incorporating these 5 easy steps to supercharge your health today.
1. Reduce the use of convenience foods
Convenience foods are very processed foods which generally have no nutritional value and are bombarded
with various chemicals to enhance their flavour, colour and sell-by dates. Processed foods can also be full of
salt which has been linked to high blood pressure due to an excess of salt causing water retention in the body.
How can I do this? It’s all about the preparation! Plan your weekly meals in advance, batch cook and have
healthy snacks at the ready.
2. Increase your omega 3 intake
Omega 3 fatty acids can have positive effects on inflammation. When our bodies are deficient in omega 3, this
causes systemic inflammation that leads to an increase in insulin resistance, resulting in imbalanced blood
sugar levels and weight gain.
How can I do this? Swap your cooking & vegetable oils for olive oil and aim to consume oily fish, such as
salmon and mackerel, 2-3 times per week. Oily fish are also high-quality protein sources and provide a range of
vitamins and minerals.
3. Be carb smart Swap those simple carbs for your complex carbs. These carbohydrates are complex in structure so take longer to digest and allow for a nice sustained energy release. This causes less of a spike in blood sugar levels and subsequent insulin response. These will provide you with energy over a longer period, also helping to feel fuller for longer. How can I do this? Switch your white bread and pasta for sweet potatoes, brown rice, lentils and multigrain, which also provide plenty of fibre.
4. Build a balanced meal
All meals should include a lean, complete protein such as chicken, tofu or fish. Protein requires more digestive
effort in the stomach to break down. This sees protein leaving the stomach much more slowly than a simple
carbohydrate meal or other food stuffs would, allowing you to feel fuller for longer and reducing the need to
Include a serving of fat such as avocado or nuts. Fats are essential to the diet as they are the building blocks for
healthy cell membranes which are needed for optimal insulin function and blood sugar control. They are a key
energy source for exercise and are needed for many other metabolic functions.
Fill your plate up with vegetables. Look to ‘eat the rainbow’ to ensure you are achieving an extensive variety of
nutrients and fibre. This will encourage good gut health, help sustain an ideal weight, along with the added
benefit of improving brain health.
How can I do this? omelette with feta cheese and spinach. Oats with nuts, seeds and berries. Chicken salad
with lettuce, cherry tomatoes, avocado and topped with a Caesar dressing. Roasted salmon with vegetables,
quinoa, complete with a herb dressing.
5. Eat to satiety
You should never feel full after eating a meal, instead, you should feel satisfied. If you are still hungry after
finishing a meal, wait for around 20-30 minutes, as it can take this amount of time for the brain to register a
feeling of satiety.
How can I do this? Eating more slowly, mindfully and consume water with your meal.
Hayley is an evidence-based nutrition coach working with both corporate and 1:1 clients to educate on the
role that diet can play on health, how to sustainably reach dietary goals, alleviate any health concerns and
identify any potential imbalances contributing to health issues.