A Practical Guide: Eat Nutritionally Well
We are fortunate to now have unbiased, reputable nutrition research. We can now make informed choices on what we eat to positively affect our health.
Sadly the food industry is still allowed to ‘blind’ us with mislabelling and food products that lack nutritional value, are too calorie-dense and highly addictive. If we want to positively affect our health, we have to take charge of what we eat and drink.
The gut microbiome hosts trillions of bacteria which have a huge impact on our health and bodily functions. From digestion and metabolism to immune function, mental health, disease prevention and influencing our dietary choices.
Eat foods in their whole, natural form. Aim to have minimal UPF’s in you diet.
Eat a wide variety of plants everyday. Aim for 30 different plants a week. Download my 30Plants list below.
Wholegrains are included in your 30 plants: such a as pearl barley, rye, buckwheat. Swap these for white refined carbohydrates such as white bread, couscous and white rice etc.
Cook and prepare meals yourself. It’s hard to buy ‘foods on the go’ which are healthy, give lasting energy and aren’t overly energy dense.
Read ingredients list on all packaged products. Aim to avoid emulsifiers, chemicals, artificial sweeteners and preservatives. You’ll be amazed where they can hide them!
Select plant foods high in polyphenols, (the defence chemicals) and fibre. Bright coloured vegetables with a strong or bitter flavour indicate a high polyphenol count.
Switch your protein intake to plant-based options such as legumes, pulses, nuts, tofu, peas, beans. These are better for your health, waist-line and the planet
Eat fermented foods regularly to support gut microbiome health and diversity.
Be aware of alcohol consumption. There is no safe limit. Find out more information here.
Small changes will add up to creating new habits resulting in real health changes.
Specific health outcomes requires specific focus.
Vegetables: All vegetables are good for you (except Iceberg lettuce). Their high fibre content fills us up and regulates energy levels, helping to manage our weight. They are high in defence chemicals, (polyphenols). My top tip is decide what veg you fancy eating and then add complimentary proteins, whole grains and flavourings. Blend into soups. Microwave for speedy meals. Crunch raw in salads or with dips. Roast, steam or stir fry.
Fruits: Eat a diverse range of fruits in their natural form (AVOID FRUIT JUICE) All berries are nutritional powerhouses providing the best value for fibre and polyphenols (there are no ‘superberries’.)
Legumes: Introduce more legumes to your daily diet: nuts at breakfast on yogurt or with fruits: add lentils, beans and chickpeas to lunches and dinners.
Whole-grains: Pearl barley and organic steel-cut oats contain beta-gluten and are good examples of whole grains. Try rye, bulgar wheat and natural corn - diversity is key to better health and happy microbiome. Brown rice has more fibre than white rice and a better glucose profile, but it can cause a blood sugar spike and weight gain in some people. Couscous is a highly refined fast-cooking pasta and is likely to spike your blood sugar levels (potentially leading to weight gain and energy dips). Pasta can be a healthy part of our diet, especially as whole wheat and a vehicle for plant rich sauces. Some alternative pastas - spelt, lentil, buckwheat and chickpea can be healthier. Durum wheat pasta is a high-protein food with around 13% protein.
Bread: Chose rye or slow-fermented sourdough . With a low carbohydrate to fibre ratio. Less than 5:1 is ideal. No more than 3 ingredients. (Read ingredients of ALL shop bought bread). Make your own if possible
Fungi: Mushrooms are a rich source of chemicals that play an important role in protecting human cells against diseases such as cancer. Great source of Vitamin D, protein and fibre
Further reading: Food For Life: The New Science of Eating Well by Professor Tim Spector
Ultra-Processed People By Chris Van Tullekan
How Not to Diet and How Not to Age. By Michael Greger.
Download my one week 30 plant challenge sheet below to give it a go.