Eating a healthy diet is one of the most important, if not the most important, things you can do to keep yourself healthy. In today’s article, we will look at our top five tips to ensure you’re getting the nutrition your body needs.
1. Eat a Colourful Mix of Fruit and Vegetables
Eating your five-a-day is the best way to ensure you get all the vitamins and minerals your body needs to stay healthy. However, it’s also important to mix it up, as not all fruits and vegetables have the same levels of vitamins. Spinach, for example, is fantastic for iron, while red peppers are excellent for getting your daily dose of vitamin C.
One great rule of thumb is to make sure your food is good and (naturally) colourful. You’re probably doing okay if you have lots of bright green, red, yellow and orange vegetables in your meals.
2. Avoid Processed Foods
The flip side to getting in lots of fruit and vegetables is avoiding the things that are bad for you. However, with all the food available at supermarkets and fast food restaurants, this can be a tough ask.
One of the biggest offenders on the bad nutrition front is ultra-processed foods, such as biscuits and cakes, mass-produced bread, cereals, crisps, instant soups, and many ready meals. These types of food often have high levels of salt, sugar and saturated fats.
Of course, it’s not always easy to know what foods are ultra-processed. One thing to look out for is if you can’t tell what ingredients are in a food without looking at the label. While it’s not a hard and fast rule, there’s a good chance it’s processed if you aren’t sure what’s in it.
3. Go Wholemeal
Fiber is an essential part of your diet, but it, too, can be easy to miss. The good news is that this can be an easy fix. Switching to wholemeal versions of foods, such as wholemeal pasta, whole grain bread, and brown rice, can make all the difference.
Another tip is to leave the skin on vegetables instead of peeling them. The skin on root vegetables like potatoes, carrots, parsnips, and other veg like squashes and courgettes can give you more fibre, as well as a big boost of other vitamins and minerals.
4. Cut Down On Saturated Fats
Reducing your intake of saturated fats, which are in foods, meat products like pork pies and sausages, cheese and dairy products and foods containing butter, lard or vegetable oils, such as biscuits and cakes, is another excellent way to improve your health. These types of fatty food can cause a build-up of cholesterol in your arteries, putting more strain on your heart.
Foods fried in vegetable oil or animal fats, such as lard, butter or tallow, also contain a lot of saturated fats and should be avoided. Try switching to grilling, roasting or air frying instead to keep your heart in top condition.
5. Get Plenty of Omega-3
While reducing saturated fats is a great way to stay healthy, not all fats are bad for you. Specifically, omega-3 fats found in oily fish like salmon, trout, or herring are essential for your body to work properly. They help your cardiovascular system function, are great for your eyesight, and are vital for your brain. There’s a reason fish gets called brain food.
Getting enough omega-3 can be more challenging if you’re vegetarian or vegan, but no less vital. To ensure you get enough omega-3 on a plant-based diet, add some flaxseeds, walnuts, or canola oil to your menu.
Want to Know More About Nutrition?
If you want to know more about nutrition or need help with your diet, please don’t hesitate to contact a healthcare professional. You can book an appointment with your local GP or get an online GP appointment anytime.
