Nutrition Tips - 10 Golden Rules for 2024
Do you set yourself goals every January that you then fail to achieve?
Often the goals we set ourselves are aspirational but unrealistic as we haven’t really thought through how we are going to achieve them.
When it comes to food and waistline goals, my advice is to make some lasting changes to your diet that are easy to implement. Take a look through this list and determine which of these “rules” you are already following. Then identify, of the ones that you don’t, which is the easiest one to tackle first and what you need to do in order to make it a sustainable reality for you. Soon you’ll find that you are reaping the many rewards of a healthier diet: weight loss, better energy levels, better digestion, clearer thinking, reduced stress, better hormone balance…
So here goes my top 10 nutrition tips:
1. Choose real food wherever possible. Ultra processed foods are now being identified a contributory cause to many health issues including obesity and depression. Read the labels and find foods that have recognisable ingredients, and as few of them as possible;
2. Have protein every time you eat whether a snack or a meal. Protein slows down the release of energy from a meal, meaning better blood sugar balance, which in turn means better energy levels and a lower risk of developing Type 2 Diabetes;
3. Cut down on refined carbohydrates – these contain little fibre, and therefore fewer nutrients. They lead to a rush of energy which is inevitably followed by a crash and cravings for more;
4. Drink – water! Every cell in the body relies on good hydration levels. A lack of hydration can make us feel fatigued; it hinders detoxification and the body finds it difficult to burn fat without sufficient water. Aim for 1.5 – 2 litres a day.
5. Have a minimum of five different portions of vegetables a day – ideally setting yourself a target of eventually eating 6 – 8 portions a day. Vegetables offer us the best source of fibre, antioxidants, vitamins and minerals. Longevity is closely aligned to vegetable consumption, so this has to be the thing to focus on;
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6. Make sure you are consuming good fats every day. Good fats are essential for great brain health, hormonal balance, skin health and much more. Choose oily fish (salmon, sardines, mackerel, anchovies, herring and trout), nuts, seeds, olive oil and eggs;
7. Minimise your intake of sugar. It causes inflammation in the body, tooth decay and disrupts blood sugar levels. It causes weight gain and is addictive. And contains zero nutrition;
8. Make your diet as varied as possible. Variety = access to a wider range of nutrients and therefore better health; if the variety of (natural) ingredients in your plate creates a rainbow effect, you are doing something right!
9. Make sure that your mealtimes are relaxed. Stress around eating severely impacts the digestive system and you are more likely to experience digestive discomfort (bloating, gas etc) if you are rushing your food or not focussing on eating but on some other activity – so eat well away from your work and any screen! And
10. Don’t leave big gaps between meals as this causes low blood sugar levels and this is not conducive to good choices. When our brains don’t have a steady supply of glucose this can lead to cravings for foods that release their energy quickly, and these types of refined foods are less nutritious and more injurious to health.
It's our patients that say it best - here's a 5-star review from one of Emily’s clients:
“I was deeply impressed by Emily's knowledge of diet and nutrition which were tailored to my individual circumstances. She remained empathetic and encouraging throughout our sessions and set realistic goals which she closely monitored. I have no hesitation in recommending her.”
Find out more
Would you want to find our more about these nutrition tips? Are you based in West London? Please feel free to book an appointment with our West London based Bridge To Health Nutritional Therapist Emily Fawell at 07967 639 347 or via email at emily@bridgetohealth.co.uk. She will be happy to see you at our Ealing clinic.
