10 things you should do to improve your nutrition today
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Drink at least 2L of liquid a day, ideally water. Our bodies NEED water from our cells, to our joints, to our brains so don't underestimate the importance of adequate hydration.
Get around 30g of fibre a day as this will not only help to keep you fuller for longer but it will also aid in digestion, remove excess waste from the body and help to regulate blood sugar.
Eat a balanced meal before your drink your morning coffee. Drinking coffee first thing can put your body into a stressed state which over prolonged periods of time can cause damage to your hormones and your gut health and then your overall health.
Get your 5 a day, minimum! Fruit and vegetables themselves contain relatively low amounts of energy in the form of calories but they are ESSENTIAL for helping our body release energy from our main energy sources. They are also packed with vitamins and minerals both of which are so important for things like immunity, gut health, brain health and energy to name a few.
Eat some kind of fermented food and don't be put off by the word fermented! Fermented could be swapped for live as fermented foods contain live bacteria which help to feed the gut with lots of beneficial bacteria. When you gut is healthy you can expect to see more things like improved energy, improved immunity, better mental health and just better overall health.
Limit your processed foods and limit even more your ultra processed foods. The main difference is the quantity and quality of ingredients. These are things that reduce beneficial bacteria in the gut and have been found to increase diseases like cancer, type 2 diabetes and cardiovascular disease.
Limit your use of sweeteners and seeds oils. They have also been linked to increases in diseases like cancer and type 2 diabetes and also reduce the good bacteria in the gut as they feed the 'bad' bacteria instead.
Eat regular balanced meals throughout the day as this will help with calorie regulation as well as aiding in blood sugar balance. Both of these things help to regulate weight, mood and reduce disease.
Incorporate healthy fats into every meal such as avocado, olive oil, seeds and nuts, oily fish etc. These kind of fats are so important heart health, eye health and fats are very important in the production and regulation of hormones.
Focus on whole, real foods where you can. Swap things like protein bars for eggs, steak, chicken, fish, whole grains or oats as they will provide you with more nutritional value in the form of vitamins, minerals, antioxidants, amino acids and will keep you fuller for longer!
Try incorporating some of the these things into your day and within a week you will begin to feel the difference in your physical and mental health!
It's you vs you, always.
Abi x
