Making Nutrition Easy
In a world of frozen gourmet pizza and salted caramel popcorn it's easy to fall into the trap of pre-packaged foods and take away. Trust us when we say that we know that nutrition isn’t always “easy”. We, like all of you, have had our own personal health and nutrition struggles; BUT, there are few simple rules that, when implemented, can definitely take the guess work out of food and health.
Nutrition, or health science is complex, but these rules will set you on the right track sooner rather than later! So what do we suggest?
INCLUDE A VARIETY OF WHOLE FOODS IN YOUR DIET.
The key word here being variety! Each individual fruit/vegetable contains its own little package of vitamins and minerals. By choosing a variety of foods, the range and amounts of vitamins & minerals you consume will constantly be changing, ensuring you’re getting a good dose of all required types! An cheap way of doing this is by eating seasonally, buying what is in season helps with the grocery bill too!
Honestly, it really works!
CROWD OUT THE BAD.
Instead of thinking about all of the foods you’re going to eliminate, focus on all of the amazing, nutrient packed foods to include in your meals. By doing so, you’ll soon realise that you’re naturally including more whole foods and cutting your intake of refined foods. Thinking about foods to include rather than eliminate initiates a positive thought process and immediately makes you feel good, rather than guilty, during meal times. By crowding out, you still allow room for less nutrient dense foods, but also ensure 80% of your diet is made up of whole foods. Win, win!
TAKE NOTICE OF HOW FOOD MAKES YOU FEEL.
Bloated after that big bowl of legumes? Sluggish after too many refined carbohydrates? Take note of these signs and try to understand what your body is telling you. Not all "healthy" foods agree with everyone! See my post on FODMAPS. Seeing a registered nutritionist can help you 110% with this one!
OPT FOR VEGETABLES OVER FRUIT.
Now I know this one will be a bit controversial, but I always aim for a higher intake of vegetables rather than fruit. After all, the recommended serving size is 2 fruit & 5 veg a day! But that's not my reason! Due to my fructose malabsorption, the higher amount of sugar in fruit messes with my digestion and causes bloating, stomach aches and a general feeling of being unwell. I always feel better having fruit free days, & getting my nutrition from high amounts of vegetables!
REMEMBER TO DRINK PLENTY OF PLAIN WATER!
Aim for at least 1.5L a day for non active days. If there is one change you’ll actually implement, make this the first. It’s the easiest to do (carry a water bottle with you and aim to refill 3 times) and you will honestly notice a difference almost immediately.