Eat The Rainbow:
Include at least 5 different coloured fruit and vegetables in your diet each day to provide a wide range of plant-based nutrients (phytonutrients).
Where possible, opt for those that are grown locally and organically in rich, living soil to enhance nutrients and decrease environmental toxins.
Avoid Refined, Processed, And Sugary Carbohydrates:
Minimise sugar, cereals, white bread, pastries, white pasta/rice, chips, biscuits, and cakes, to avoid blood sugar spikes and cravings.
Instead, swap for complex carbohydrates such as sweet potatoes, root vegetables, brown rice and pasta, lentils, and beans.
Include Healthy Protein And Fat Sources With Each Meal:
Healthy fats don’t make you fat, but they do contain essential nutrients to keep us healthy and feeling fuller for longer. Opt for oily fish, eggs, avocados, nuts and seeds, olives, olive oil, coconut oil, and butter.
Choose Healthy Snacks And Treats:
When snacking, go for dark chocolate, nuts, crudites, flaxseed crackers or oatcakes topped with hummus or smashed avocado, fruit slices with almond butter, or yoghurt with berries. All these foods are good sources of fibre, antioxidants, and a wide range of nutrients.
Eat Your Calories – Don’t Drink Them!
Avoid fruit juices and fizzy drinks that contain sugar and artificial sweeteners. Drink alcohol in moderation, and when doing so opt for small amounts of red wine, as this contains the antioxidant resveratrol.
Cut down on tea and coffee, as these can be dehydrating and may stop the absorption of certain nutrients. Instead, opt for filtered or spring water and aim to drink at least 1.5 litres daily.
Sleep Well:
Poor quality sleep can impact your health. Turning devices off in the evenings, reading before bedtime, and going to bed and waking up at the same time every day to balance your circadian rhythm, are just some of the ways to promote good sleep.
Rest Your Mind And Body:
Practicing relaxation techniques, keeping a gratitude journal, spending time outside in nature, and taking gentle exercise, are great ways to nourish your mind, reduce stress, and calm the inflammation in your body which can lead to ill-health.