Unsurprisingly, today's post will focus on... nutrition. Nutrition plays a pivotal role in maintaining our health and wellbeing and eating a balanced, nutrient-rich diet that includes a variety of nutrient-dense foods is essential to us.
In this post, we'll explore 11 scientifically proven methods that are guaranteed to improve our health.
1. Eat A Variety Of Nutrient-Dense Foods
A balanced diet that incorporates a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for maintaining our health. These foods help to provide essential vitamins, minerals, and other nutrients that our bodies need to function properly.
Eating a diet rich in fruits and vegetables is associated with a lower risk of chronic diseases such as heart disease, diabetes and some cancers. This is due to the presence of vitamins, minerals, fibre and phytochemicals that have antioxidant and anti-inflammatory properties.
This diverse array of nutrients work together to support our immune system, boost our energy levels, aid digestion, and promote healthy skin, hair, and nails.
2. Add Colour To Your Plate
Nature's palette is filled with vibrant, colourful foods that contain unique health-boosting properties. For example, the bright reds of strawberries and tomatoes are bursting with heart-protective lycopene. The deep blues of blueberries are full of brain-boosting anthocyanin, and the rich greens of leafy vegetables contain bone-strengthening calcium, iron and vitamin K.
Moreover, the powerful antioxidants in these foods help to neutralise harmful free radicals, resulting in reduced inflammation and additional protection against chronic diseases such as heart disease, diabetes, and certain cancers.
Make a point of exploring and procuring colourful, seasonal produce from your local green grocer or supermarket.
3. Limit Processed Foods
Processed foods often contain high amounts of added sugars, sodium, and unhealthy fats. These significantly contribute to chronic diseases such as obesity, diabetes, and heart disease.
When it comes to nourishing our bodies, whole foods are the champions elite. They provide a wealth of essential nutrients, fibre, and natural flavour that support our overall health.
Where possible, opt for healthy, non processed, whole foods such as:
Fruits
Vegetables
Whole grains
Legumes
Nuts
Seeds
Lean proteins
Healthy fats
Dairy (if tolerable)
Herbs and spices
4. Control Portion Sizes
Eating too much of any food can lead to weight gain, as well as a host of other health related issues. Controlling portion size is a fundamental aspect of weight management that doesn't need to be arduous. Some tips to help with this include:
Using smaller bowls plates
Using smaller bowls and plates helps to create the illusion that our plate or bowl is full. As a result we consume less food whilst still feeling satiated.
Measuring out servings
By utilising measuring utensils and scales it's possible to target, and accurately measure the amount of foods we eat.
Reducing plate content by 25%
The reverse of measuring our food servings. In this scenario we serve food as 'normal', then literally scrape away roughly a quarter into a container for later.
Using the hand size rule
Using the hand size rule helps to control serving size. A serving of protein should be roughly the size of our palm, a serving of carbs should fit into our cupped hand, and a serving of healthy fats should be about the size of our thumb.
Eating slowly
Eating slowly has been proven to assist with portion control. Savouring each bite, and thoroughly chewing our food gives the body time to register fullness. The hunger hormone Leptin is activated and this helps to regulate our appetite.
Finding the right balance is crucial to maintaining a healthy diet. While it's essential to enjoy a variety of foods, it's equally important to be mindful of the amount we eat. By practicing portion control, we can relish our favourite foods, whilst still nourishing our bodies with nutrient-dense foods.
5. Apply Mindful Eating
In our fast-paced world, it's easy to fall into the habit of mindless eating, devouring our meals without truly savouring or appreciating them.
Mindful eating is the practice of being fully present in the moment while consuming our food. It encourages us to engage our senses, appreciate the flavours, textures, and aromas of our meals, and recognise our body's satiety cues.
By putting away distractions such as our phones, we can cultivate a deeper connection with our food and develop a healthier relationship with eating.
6. Think Hydration
Water truly is the elixir of life!
Drinking an appropriate amount of water each day is essential for maintaining our hydration. Many bodily functions such as digestion, temperature regulation, and removing waste rely on us being hydrated. Sufficient hydration also helps to prevent chronic diseases such as kidney stones and urinary tract infections.
Make it a habit to sip on water regularly throughout the day, aiming for at least eight glasses. You can also spice up your hydration routine by infusing water with slices of lemon, cucumber, or mint. Alternatively you can opt for herbal teas to quench your thirst and provide a host of additional health benefits.
7. Limit Added Sugars
Consuming too much added sugar can lead to weight gain, and an increased risk of chronic diseases such as diabetes and heart disease. Added sugars are often found in processed foods. Limiting our intake of added sugars, and opting for natural sweeteners like honey or maple syrup, helps to reduce our overall sugar consumption.
Added sugars offer little to no nutritive value, whilst also adding excessive calories to our diet. Too much sugar can also result in energy spikes followed by crashes, resulting in us feeling tired and sluggish throughout the day.
8. Get Enough Fibre
Fibre is considered to be one of the superstars of nutrition.
Eating a diet high in fibre can assist with weight management, blood sugar control, and regular bowel movements. It's also important for maintaining a healthy gut, and can help to lower bad cholesterol levels.
Additionally, some studies suggest that fibre intake may have a positive impact on blood pressure levels, which benefits those with hypertension.
Good sources of fibre include fruits, vegetables, whole grains, and legumes.
9. Choose Healthy Fats
Over the years fat has been demonised, but not all fats are created equal. In fact, healthy fats play a crucial role in maintaining optimal health.
Monounsaturated and polyunsaturated fats are beneficial for heart health and can help lower the risk of heart disease. These nutritional powerhouses also promote brain health, inflammation reduction, and aid in weight management.
Saturated and trans fats are commonly considered the 'Lucifers' of the fats family and can increase the risk of heart disease. They are thought to raise our LDL (low-density lipoprotein) cholesterol and lower our HDL (high-density lipoprotein) cholesterol.
Good sources of fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon or trout.
10. Eat Enough Protein
Protein is considered the building block of life. It's important for maintaining muscle mass, repairing tissues, and keeping us feeling full.
Additionally, protein is crucial for the synthesis of enzymes, hormones, and antibodies, fortifying our immune systems and helping our bodies defend against infections and illnesses.
A general rule of thumb for protein intake requirement is 1.8g - 2.2g of protein per kilo of body weight.
Good sources of protein include lean meats, fish, eggs, legumes, and dairy products.
11. Plan Ahead
Planning our meals and snacks in advance can help us to make healthier choices, and avoid impulse eating. Meal prep, as it's colloquially known, offers us a way of working towards attaining a specific number of calories per day.
This practice involves planning, preparing, and portioning meals ahead of time. By dedicating a few hours each week, meal preppers gain several advantages...
Firstly, there is a distinct time saving in comparison to cooking every meal from scratch every day. Secondly, meal prepping ensures we make healthier choices by allowing us to control the ingredients and portion sizes. Lastly, it promotes mindful eating, as each meal is crafted thoughtfully with nutritional balance in mind.
Planning and meal preparation are quite possibly the most structured methods for calorie control and nutritive intake.
Final Thoughts
Incorporating these 11 tips into your daily routine will, given enough time, help to improve your overall health and wellbeing. Embrace these tips as a starting point, then tailor them to suit your own unique needs and preferences.
Remember, transforming your lifestyle and improving your health is a continuous process that requires patience, dedication, and a positive mindset.
I hope you enjoyed the post. Please leave your thoughts below in the comments section and let me know what other health and well-being topics you'd like me to cover.
If you’re interested in improving your health then please do get in touch!
Michael East
ME LIFE
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