A lot of us have decided to improve our eating habits in the new year, but there is lots of conflicting nutrition advice out there. This blog is going to focus on simple ways to add a nutritional boost to your meals.
People generally focus on taking stuff out of their diet when it comes to a new healthy eating plan. However, many studies have shown that by adding more healthy food into your diet, people tend to naturally eat less junk food. And you can feel healthy and crave less junk food with only a few small adjustments.
This blog isn’t about tips for extreme limitations to your diet, or to try make yourself unrealistically thin. It’s so you can maintain a healthy weight, have more energy and be healthy. And making your diet healthier is a process so don’t feel like you need to do everything at once.
This blog is going to focus on simple ways to add a nutritional boost to your meals. So you can live longer and stay healthier and active.
Easy tips you can start with straight away.
Prepare your meals and snacks
Preparing your own quick meals is a great way to feel better throughout the day. Takeaway food and quick snacks from the shop often have a lot of added sugar or bad fats and chemicals to keep it looking fresh. These can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
Be mindful of how you feel
Focus on how you feel after you eat. If you take a minute to be mindful about how you felt after eating foods, especially after foods that don’t agree with you. It allows you the time to associate that food with not feeling good and you’ll want it less in future.
Drink lots of water
Drink plenty of water. It reduces the rates of some of the more common cancers and in the short term helps stop you feeling fatigued. It is super easy to do and if you love tea like me, the good news is tea does hydrate you. It’s basically just stained water. Their is a tiny dehydrating effect of caffine but all the water in it, more than makes up for it.
Eat Slower
It takes a while for your body to realise you’re full, it can take as long as 10 minutes, often by the time you feel full you’ve overshot how much you should eat. If you take your time to enjoy the food and eat a little slower you’ll start to feel full when you are full rather than way past it.
Wholefoods
The cornerstone of a healthy diet is to try get more wholefoods (not processed) into your diet and we are going to walk you through tips to do just that.
Boosting your nutritional intake
How Can You Get More Nutrition In Your Diet, Without Spending Ages In The Kitchen?
Breakfast
If you’re a cereal person you can try adding yoghurt, nuts, seeds or fruit to your cereal. So, its easy to add 3 of your 5 a day. And It’s ready in under a minute. I’ll usuallly have a spoon of yoghurt, granola, nuts, seeds and some berries like blueberries (blueberries keep the best so you’ll get 3-4 days easily). Rasberries often turn to mush after a day or two.
Lunch
Beans on toast- If you’re having something like beans on toast it’s easy to add chopped up onion, cherry tomatoes or a chopped-up pepper to boost the meal. So it goes from being one of your 5 a day to 3. And its only a matter of cooking it all in the same pot you heat the beans in.
Scrambled eggs- add tomatoes, mushrooms and/ or peppers.
You can make posh noodle pots super quickly the night before, with dried egg noodle vegetable stock, greens, spices, and lemongrass if you want to be super fancy. The full recipe is on the link below. But this is ready in less than 10 minutes prep time and can be brought to work.
Dinner
Sometimes its just a matter or jazzing up your veggies. So instead of just peas, it only takes a couple of minutes to wilt some spinach, and spring onions and mix that with the peas so you’re adding some variety and making it healthier and more interesting to eat.
Snacks
We’ve got some recipes for some spice nut combinations below that are super quick to make yourself and taste delicious. But if you need snacks that fill you up a little more these raw dates with nuts, seeds and almond butter are delicious. The Recipe is below and here’s some I made earlier.
Where Can I Get Healthy Recipe Ideas For Breakfast, Lunch And Tea?
Rather than taking you through tons of specific recipes, we recommend this website a lot. James was the nutritionist for Arsenal football club. And footballers being footballers, they need healthy recipes that take 15 minutes, and not a Jamie Oliver 15 minutes 😉
Here’s a list of the recipes he gives to the players, most of them have 2-4 options for each so if you don’t like any of the ingredients or you just want to mix things up its super easy. I use a lot of the lunch and healthy snack options and having an option like a fresh date, Cacao, granola, seeds and nut bar keeps me away from buying an unhealthy option in the shop. And once you make them they keep in a lunchbox for ages.
Click Here For Healthy Recipe Ideas
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When you are ready just give us a call on 07517421800 to organise your free consultation. Or if you like to do things online you can start organising your free consultation by filling out our webform Click Here
Other Free Resources
Click Here To Read – The benefits of activity and exercise for elderly people who want to keep active
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