1. Think natural. Take a look at your trolley – how many items are boxed or come in jars? Stock up on fruits, vegetables and whole grains (anything you could pick or grow) as they contain more nutrients and are lower in sugar, salt and additives.
2. Get oily! Western diets are lacking in essential fatty acids found in oily fish such as salmon, mackerel and sardines, as well as in avocados, nuts and seeds. These are crucial for the brain, heart and immune function and may even reduce the risk of cancer. Aim for at least two portions of oily fish a week.
3. Stay away from sugar! Biscuits, chocolate white bread and white rice contain empty calories, and are high in sugar and low in fibre. They cause fluctuations in blood sugar levels and leave you feeling tired, irritable and craving more sugary things. Switch to high fibre fruits, vegetables and whole grains and include protein and fat in every meal to maintain your energy levels and keep you filling fuller for longer.
4. Addicted to your morning cuppa? High caffeine intakes are linked to increased blood pressure, irritated stomach linings, dehydration, sleeping difficulties and create a stress on the body. Try and cut down to no more than two cups a day.
5. Drink up! Water that is. I can’t stress this enough. Dehydration can cause a host of problems including headaches, fatigue, food cravings and poor concentration! Aim for 2 litres a day.
6. Go meat free for one day week. Meat free sources of protein include quinoa, tofu, chickpeas and black beans are lower in saturated fat than animal sources.
7. Think ‘rainbow’ – brightly coloured fruits and vegetables contain vital nutrients and antioxidants to keep us healthy. Add berries to your morning porridge, snack on fruit or carrots, and add peppers to your stir-fry’s.
