Start your day with nutrient-rich breakfasts that include fibre and protein. Options like oatmeal topped with fresh fruits, or a smoothie with spinach and banana can provide sustained energy throughout the morning. Eating breakfast can help regulate blood sugar levels and reduce cravings later in the day.
2. Practise mindful eating
Mindful eating encourages you to savour your food and recognise hunger and fullness cues. Taking the time to enjoy your meals can enhance satisfaction and prevent overeating.
3. Don’t forget frozen
Frozen fruits and vegetables can be just as nutritious as fresh ones, and often more so since they are frozen shortly after harvest, preserving their nutrient content. Stocking your freezer with frozen produce ensures you always have healthy options available, which can help reduce food waste and save money.
4. Snack savvy
Snacking can be part of a healthy diet if you choose whole, unprocessed foods and pay attention to hunger cues. Instead of reaching for crisps or biscuits, opt for nutritious options like dates dipped in nut butter or small squares of dark chocolate (over 70 per cent cocoa solids) with minimal added sugar. This way, you can satisfy your cravings without compromising your health.
5. Stay hydrated
Drinking enough water is crucial for maintaining energy levels and overall health. Aim to keep a water bottle handy throughout the day, and consider drinking a glass of water before meals to help control appetite and support digestion.
6. Control portion sizes
Using measuring cups can help control portion sizes for foods like pasta, rice and grains. For instance, a serving of dry pasta is typically 60-100g, while 50-75g is recommended for rice. Visual cues can also help: a clenched fist can represent a portion of carbs, the palm for protein, and the tip of your thumb for fats, ensuring a balanced plate.
7. Consider raw vs. cooked vegetables
Understanding when to eat raw or cooked vegetables can enhance nutrient absorption. While some vegetables like broccoli and kale are best consumed raw to preserve their vitamin C and cancer-fighting compounds, others like carrots and tomatoes yield more nutrients when cooked. Cooking carrots increases the availability of beta-carotene, which is crucial for eye health, while cooking tomatoes helps release lycopene, a powerful antioxidant.
8. Eat the peel when you can
Many people peel fruits and vegetables out of habit, but this can remove nutrient-rich skins. For example, the skin of cucumbers is rich in silicon, which supports healthy hair and nails, while aubergine skin contains protective antioxidants. Whenever possible, wash thoroughly and eat the skin to maximise your nutrient intake.
9. Boost gut health with fermented foods
Incorporating fermented foods such as yogurt, kefir or kimchi into your diet can promote a healthy gut microbiome. These foods are rich in probiotics, which can aid digestion and improve gut health. Use yogurt as a base for dressings or enjoy it with fruit for a healthy snack.
10. Pre-soak grains and nuts
Pre-soaking grains like quinoa, buckwheat, and various nuts can help reduce phytic acid, which inhibits nutrient absorption. This process makes these foods easier to digest and allows your body to access more of their nutritional benefits. Soak nuts and grains in water for 8-12 hours and rinse before cooking or consuming.
11. Add garlic at the end
To maximise the health benefits of garlic, add it towards the end of cooking. Heating garlic for extended periods can diminish its potent health-promoting compound, allicin. Allowing chopped or minced garlic to sit for 5-10 minutes before cooking can also enhance its health benefits.
12. Use smaller plates
Opting for smaller plates can help control portion sizes and reduce the likelihood of overeating. This psychological trick encourages you to fill your plate without the temptation of large servings, helping to maintain a balanced diet.
13. Consider healthier cooking methods
Instead of frying, try steaming, grilling, or baking foods to reduce unhealthy fats. Cooking methods that require less oil can significantly lower the calorie content of meals while retaining flavours and nutrients.
14. Choose fabulous fats
Incorporating healthy fats into your diet is essential for nutrient absorption. Fats help in the absorption of fat-soluble vitamins (A, D, E, and K) and nutrients like beta-carotene found in colourful fruits and vegetables. Include sources of healthy fats such as avocados, olive oil, nuts, and seeds to support your overall health. These fats also contribute to a feeling of fullness, making it easier to manage cravings.
15. Embrace whole foods
Whole foods are less processed and contain more nutrients than their refined counterparts. Incorporate more fruits, vegetables, whole grains, and lean proteins into your diet. This shift can improve overall health and support weight management.
16. Season simply
Instead of using store-bought dressings that are often filled with sugar and unhealthy fats, create your own dressings using fresh ingredients like citrus juice, herbs and spices. This not only enhances flavour but also allows you to control the ingredients and nutritional content.
17. Ditch sugary cereals
Many shop-bought cereals are high in sugar and low in nutritional value. Instead, opt for whole grain options or make your own muesli with oats, nuts, and dried fruits. This can provide a healthier, fibre-filled start to your day.
Write a shopping list before you head to the supermarket to help you to steer clear of temptations in the aisles. Planning mealtimes in advance will help you to eat well and avoid reaching for highly processed microwave meals or takeaways when you’re ravenous and have no clue what to cook. Before you shop, research the recipes you’ll cook for the week ahead and write down all the ingredients you’ll need.
19. Cook with your kids
Involving children in meal preparation can help them develop a positive relationship with food. Teach them about healthy ingredients, let them help with cooking, and encourage them to try new foods. This can foster healthier eating habits and make meals more enjoyable for the whole family.
20. Prep for the week ahead
Planning and preparing meals in advance can save time and ensure you have healthy options ready to go. Set aside a few hours each week to cook batches of grains, chop vegetables, and prepare proteins. This not only aids in healthy eating but can also reduce food waste.
21. Love your leftovers
Repurpose leftovers creatively to minimise waste and save time. For instance, leftover roasted vegetables can be added to salads, and grains can be used in stir-fries or soups. This not only saves time but also promotes varied meals.
22. Avoid mindless eating
Paying attention while eating can help you recognise hunger and fullness cues. Avoid eating in front of screens, which can lead to overeating. Instead, focus on your meal to enjoy the flavours and textures, which can enhance satisfaction and prevent over-indulgence.
23. Swap sugary drinks
Replace sugary drinks with healthier options like water, herbal teas, or sparkling water flavoured with fresh fruit. This simple swap can significantly reduce your sugar intake and help maintain energy levels throughout the day.
24. Try plant-based meals
Incorporating more plant-based meals can enhance health and reduce costs. Dishes made primarily from vegetables, grains and legumes are typically lower in calories and higher in nutrients. Aim for at least one meat-free meal each week.
25. Stock your cupboards
Having healthy snacks readily available can prevent reaching for unhealthy options when hunger strikes. Stock your snack cupboard with nuts, seeds, dried fruits, and wholegrain snacks to ensure you have nutritious options on hand.
26. Use herbs and spices
Enhance flavour without adding calories by using fresh herbs and spices in cooking. Not only do they add depth and richness to meals, but many herbs and spices also come with health benefits, such as anti-inflammatory properties.
27. Opt for whole grains
Whole grains like brown rice, quinoa, and wholegrain bread provide more fibre and nutrients than their refined counterparts. Including whole grains in your diet can improve digestion and promote long-lasting energy levels.
28. Make smart swaps
Make small, mindful swaps in your diet to reduce unhealthy ingredients. For example, choose reduced-fat cheese instead of full-fat, or opt for yogurt in place of mayonnaise in dressings. These simple changes can lead to significant health benefits over time.
29. Focus on fibre
Increasing fibre intake can promote feelings of fullness and improve digestion. Aim to include a variety of fibre-rich foods such as fruits, vegetables, whole grains, nuts, and legumes in your meals.
30. Explore new recipes
Try new recipes to keep meals exciting and prevent monotony. Introducing different cuisines and ingredients can help you discover new favourites while ensuring a varied and balanced diet.
31. Batch cook and freeze
Batch cooking and freezing meals can save time and ensure you have healthy options available when you’re busy. Prepare larger portions of soups, stews, and casseroles, and portion them out for easy reheating later.
32. Read labels
Be mindful when shopping by reading food labels to understand what’s in your food. Look for items with fewer ingredients, lower sugar content, and higher fibre levels to make healthier choices.
33. Get creative with salads
Salads don’t have to be boring. Get creative by adding various ingredients like fruits, nuts, grains, and protein sources. This can make salads more filling and enjoyable while boosting nutrient intake.
34. Experiment with smoothies
Smoothies are a convenient way to pack in fruits and vegetables. Blend your choice of greens, fruits and liquid for a delicious and nutritious drink. Just be mindful of portion sizes and avoid adding too much sugar.
35. Allow for treats
Don’t deprive yourself of your favourite treats. Instead, enjoy them in moderation. Allowing yourself the occasional indulgence can help maintain a balanced relationship with food and prevent feelings of deprivation.
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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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