Easy Nutrition Wins: Simple Tips for a Healthier Diet

Healthy Eating Week runs 12th-16th June and this year, the theme is ‘For Everyone’. Here at Get More Vits, we know life is busy so we want to help you keep things simple with some easy nutritional wins!

Our top 10 easy wins

Here are 10 principles that we can all benefit from, regardless of time constraints, budget or level of expertise in the kitchen:

1. Choose real, whole foods: over processed alternatives whenever possible. Base meals on nutrient dense ingredients - fruit and veg, whole grains, lean protein, and healthy fats all contain essential vitamins, minerals, fibre and antioxidants that are easily recognised and well utilised by the body. Aim for a variety of colours, flavours, and textures to keep things interesting.

2. Fill half your plate with vegetables (and fruit): make colourful fruit & veg the star of the show. Leafy greens, cruciferous veg, peppers, sweet potatoes, carrots and tomatoes are low in calories, high in fibre, and loaded with vitamins and minerals to support the immune system, encourage healthy digestion, and reduce the risk of chronic diseases. Get the most nutritional bang for your buck by choosing richly pigmented fruit and veg such as spinach, kale, squash and low sugar fruit like apples and berries.

3. Focus on fibre: beans, chickpeas and lentils are excellent sources of fibre, plant-based protein, vitamins, and minerals. Offering numerous health benefits – from enhancing digestion and promoting satiety to helping balance blood glucose. Experiment by adding to soups, salads, stews, and even homemade veggie burgers.

4. Protein at every meal: we need protein for tissue repair, muscle growth, and a strong immune system. Sources such as poultry, fish, eggs, beans, lentils, tofu and dairy help to keep us feeling full, slow the release of glucose from food and keep blood sugar balanced.

5. Healthy fats: omega fats found in avocados, nuts, seeds, olive oil, and fatty fish like salmon and sardines benefit heart health and brain function. They also aid in the absorption of fat-soluble vitamins such as vitamins A and D, support hormone balance and help to promote satiety levels.

6. Choose whole grains: over refined white varieties as they are higher in fibre and provide B vitamins. Choose wholewheat pasta and bread and try alternative grains like brown rice, oats, quinoa, barley, amaranth and buckwheat which all provide energy and help maintain stable blood sugar levels. Plus, they are low in cost and super-versatile.

7. Stay hydrated: 70% of the human body is made of water making hydration an essential. It keeps you hydrated, aids digestion, and helps maintain overall bodily functions. Top up at home for free and carry a reusable water bottle to stay hydrated through the day. Add natural flavour with fruit – berries or citrus work well, as do cucumber, mint and ginger, or for a vitamin hit try our brand new squash, just launched in store at Tesco.

8. Use herbs and spices to add flavour to your dishes instead of relying on excessive salt or unhealthy sauces. They also provide antioxidants which have anti-inflammatory powers. Garlic, ginger, turmeric, oregano and cinnamon all make great additions.

9. Minimise processed foods and added sugars: additives, preservatives and artificial ingredients do not provide any valuable nutrition, so choose whole foods where possible to make sure you’re getting the most from your meals. Fizzy drinks, pre-packaged snacks, desserts, sweets and chocolate all contain added sugars. Try fruit and yoghurt as a sweet treat with a drizzle of honey.

10. Cooking at home gives you more control over ingredients and it doesn’t have to be complicated - simple meals like pasta, curries, chilli and omelettes are all inexpensive and nutritious, and if you set aside a couple of hours to batch cook in bulk then you can portion up meals to save time and energy during the week. This way you’ll be minimising sugars, unhealthy fats, and excessive sodium often found in restaurant and packaged foods.
    
    

Conclusion

Healthy eating is a lifelong journey that can benefit everyone. By understanding the ingredients which nourish the body, with an emphasis on real food and plenty of fruit and vegetables we can all enjoy a sustainable and balanced diet.

 

Author Becky Graham Lead Nutritionist & Communications - Get More Vits