Sometimes, there is so much information at our fingertips in regards to eating well; what to eat / what not to eat that it all gets a little confusing! Today I would like to break it down with 4 simple tips for eating well and taking a little of the overwhelm and confusion out.
Count Nutrients, NOT Calories
Your cells need certain micro and macro nutrients in order to replenish, regenerate or grow as required. If you are always heading for the “diet” option, you can deprive yourself of essential nutrients that are found in foods that were traditionally thought of as being “rich”, “fatty” and “bad” like full-fat yoghurt, avocado and coconut milk. Focus on eating whole, minimally processed foods, and include protein and good fats in your meals. When you give your body what it needs, you will often find that your hunger pangs are better satiated and you can even perhaps go for longer without the need to snack between meals – you’ll lose that icky, “I’m always hungry” unsatisfied feeling.
Eat A Rainbow
There is no one single “perfect food”; instead we are blessed with an array of amazing produce that lets us nourish ourselves through a variety of flavours, textures and colours. Different foods give us different nutritional benefits, e.g. carotenoids (an antioxidant compound) can be found in higher quantities in red/orange-coloured food, good old little green peas are a good source of vegetable protein, and walnuts provide a good plant-based source of omega-3 fatty acids (which are essential in a diet as our bodies cannot synthesise these). So get creative and make as many rainbow meals as you can. I love this simple recipe for Pumpkin, Kale and Feta Eggs – it’s very easy to whip up in one pan and is so bright and nourishing. You can find it here: http://nourisheveryday.com/
It can be a really difficult thing to do, but stress can have a significant impact on what we choose to eat and also how our bodies digest it. When stressed, your body will produce hormones that stimulate hunger, in particular, hunger for energy-dense, quick-release foods (i.e. the cronut you suddenly can’t resist) – because your body thinks you need to get through a tough time. Your body will also switch off from digesting food you have already consumed, as energy will be diverted to getting you out of “danger”; and this can make you feel bloated, and also exhausted even when you’ve just eaten. As often as you can, set aside at least 15 clear minutes to eat your meal and enjoy the experience.
Super Foods Can Be Simple Foods
Yes, camu camu powder is high in Vitamin C. But so are kiwi fruit, and they are generally a bit easier to get our hands on (in season!) and you can actually chew on them too. Experimenting with superfood powders and supplementary foods like inca berries, maca, etc. is fun, and can be good for you too of course. But eating simple, fresh produce is usually enough to give you what you need nutritionally, and you shouldn’t stress about trying to invest in too many things. Follow the “eat a rainbow” tip above and try to include a vibrant salad as part of your meal planning each day. Try out the Green Bean, Pomegranate and Broccoli Salad, pictured it’s bursting with beautiful colours and flavours and full of one of Mother Nature’s nutritional powerhouses, beautiful broccoli. You can find it here: http://nourisheveryday.com/
Monique is a lawyer-turned-nutritionist who is still working her corporate job while completing a Bachelor of Health Science in Nutritional Medicine. Alongside her studies she creates recipes and blogs about holistic nutrition. Originally from Sydney, Monique has recently relocated to London for a few years, where she’ll be continuing share healthy recipes, nutrition tips and more on her website, Nourish Everyday. Nourish Everyday is not built on a particular eating style, and it’s definitely NOT about being on any kind of “diet”. It’s just about eating clean, minimally-processed, real food, and enjoying it.