Simple & Healthy Nutrition Tips
Healthy nutrition doesn't need to be complicated. Below are 8 tips to help you move towards healthier eating habits.
It's important to remember to avoid doing everything at once, which can be overwhelming. Focus on 1-2 areas at a time (see tip 7), then once you're comfortable move onto the next habit you want to change. Starting with the foundations is key if you're not doing these already; eating slowly and recognising when you need to eat.
1.
Practice eating slowly - you're more likely to recognise when you're satisfied and less likely to overeat.
Try sipping water between bites or timing yourself.
2.
Be aware of whether you're eating due to hunger or appetite. We often confuse these. Hunger is a need whereas appetite is a want. The latter can be triggered by external factors, such as smell, sight, social situations, thoughts or feelings.
3.
Make a meal plan for the week ahead which includes the healthy foods you enjoy.
Then write a shopping list based on the plan. You're more likely to buy only what you need so less food will be wasted and your bill should be cheaper.
4.
Batch cook your favourite healthy meal. You'll then have food for the next day and can also freeze several portions to have on those days when you really don't have the energy to cook.
5.
Keep it simple - focus on getting enough starchy carbs, fruit and veg, protein, and healthy fats for your body's needs.
Choose starchy carbs rather than processed. Wholewheat pasta, wholegrain/brown bread, brown rice, oats and potatoes with their skins on are all good examples.
6.
Use your hand as a guide for standard portion sizes:
Fist = vegetables or fruit
Palm = protein
Cupped handful = starchy carbs
Thumb - healthy fats
If you think you are overeating, then try using a smaller plate for meals.
7.
Choose 1-2 new habits to focus on and practice doing them consistently (ideally once a day). For instance, it could be to eat an extra vegetable with dinner.
Plan how you're going to achieve the habit and what you'll do to overcome any obstacles. You want to feel very confident that you can achieve it so be realistic. When you're doing the habit without too much effort, choose a new one.
8.
Keep hydrated - aim for 6-8 glasses of water during the day and more than this if you are exercising. We can often confuse hunger with thirst.
A good place to start is by having a glass of water when you first wake up and with each meal.
If you don't like the taste of plain water, try adding a slice of lemon.
