Practical Tips About Diet, Food & Nutrition

We are constantly bombarded regarding the best and healthiest ways to eat, live, diet, exercise

and ‘be’ in this world. It is overwhelming to say the least. But if we learn to filter out the noise, and sieve out the best bits — advice and tips can be a great way of learning new ways of enjoying food and being healthy.

As the saying goes, you can’t teach an old dog new tricks. Well, when it comes to nutrition, we are never too old to learn, with each scientific discovery the rules change constantly about what are considered the healthy or correct nutritional food choices to make. The importance of making correct choices cannot be underestimated. The kind of foods we consume has a direct impact on our ability to enjoy life in the most fulfilling way possible. We are what we eat after all, so don’t we deserve to get it right?

Here, we summarize our best advice when it comes to diet and nutrition and highlight the top practical tips to ensure you are doing the best you can for your body:

Eat Breakfast

This is one meal that you should not miss. Breakfast is the key to kickstarting your metabolism every morning and making sure that your body works the way that it should. Research also suggests that people who eat breakfast are less likely to be overweight.

We are talking about a healthy breakfast though, with the correct balance of vitamins and minerals.

  • If you choose cereal, make sure it is low in sugar and preferably whole grain.
  • Fruits, yoghurt and vegetables are an excellent start to the day.
  • If you need to add protein to make sure you remain fuller for longer, then eggs are a great source.

One of the best breakfasts you can serve yourself is — oatmeal. You can make this with water, milk, soy milk or yoghurt. It provides long energy sustaining benefits as well as being a great cholesterol reducer and fat burner. Try ‘pimping’ a boring plate of oatmeal to brighten up your morning treat!

Do Not Dehydrate

Our body is made up of 50–60% water so, it would make sense that we need to ensure that at all times we remain hydrated by drinking enough water. The first sign that we are dehydrated is usually feeling thirsty and tired. The water we lose naturally during the day through sweat and urination, means that replenishing lost liquid is essential to ensure we remain healthy, active and full functioning.

Other things also start to happen in the body when a person begins to dehydrate. Blood starts to thicken meaning the heart must work harder to ensure sufficient blood is pumped around the circulatory system. A lack of water can also affect your digestion and increase the chances of constipation.

A general rule of thumb is to consume 1 liter of water before midday and another liter, for the remainder of the day. Keep a bottle handy at all times so that you can take regular sips. If you are at work, have water to hand on your desk or nearby and make sure to drink it.

This is not optional — water is essential for your body to function correctly. Simple. Drink.

Sugar And Spice And All Things Nice

A diet high in sugar and salt can lead to a panoply of negative health conditions — tooth decay, obesity, hypertension and heart disease to name just a few.

Sugar is found in many foods, so it is important that you check the label. Obvious culprits include cakes, biscuits, cereals, fizzy drinks, alcohol and pastries. However, many unsuspecting foodstuffs also contain high levels so always check. Sugar is often hidden behind AKA names such as dextrose, fructose, fruit juice concentrates, glucose, invert sugar and maltose.

Like sugar, salt sneaks its way into many of the foods we consume in a very covert way. It can be surprising which foods provide the most salt in our diets. Salt is naturally present at low levels in all foods but around 80% of our salt intake is hidden in processed food.

It is worth taking that extra amount of time to read labels and check what you are putting into your body. By being aware, we are able to make informed choices to ensure we put the right fuel in our bodies to be faster, fitter, healthier and happier.

Fresh Is Best

Wherever possible, take the time to prepare fresh food. Quick convenience food of course has its benefits (it is fast, cheap and easy)….but, it really does nothing for your body in terms of adding nutritional value and anyway, who wants to be fast, cheap and easy!

There are so many websites/apps/pins showing us quick 30-minute meals that are both healthy, easy and nutritious. By the time you have walked to the shop, picked up and paid for a ready meal, walked home, warmed it up in the microwave, you could easily have prepared some healthy alternative.

Gone are the days we are told to eat 5 pieces of fruit and vegetables, daily. Ten is the new 5! A great way to achieve this is to make soup (veggies) and smoothies (fruit), blending many vitamins, minerals, and nutrients together.

Eat Less And Move More

When it comes to healthy weight management, there really aren’t any magic secrets or short cuts. The equation is simple:

Amount of food you consume + type of food you eat + how active you are = you

You can be whatever you want to be. So if healthy is your choice — follow these top tips and start off on the right track.

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