If your anything like me then you’ve probably got the same New Year’s resolutions over and over again – “limit junk food” “only eat clean” “get fit” “use the gym membership more than once a month”.
It starts out promising – for at least the first few weeks, then LIFE happens and you’re suddenly finding yourself staying back at work and ordering Uber Eats for the third time this week. That’s OKAY it’s important to remember that you are only human and sometimes you have those days where no matter what you can’t seem to stick to your regime. However, I’m going to equip you with the basics to ensuring that you can get the most out of your nutrition this year and beyond.
I’ve got 5 easy steps to eat healthier that don’t involve cutting out food groups or eating copious amounts of kale and broccoli (YAY!).
1) Eat 6 Smaller Meals Instead Of 3 Large Meals – We’ve all been there, its 3.30pm on a Tuesday and suddenly your craving chocolate like there’s no tomorrow. One way to curb the mid-afternoon “slump” is to break down your 3 main meals into 6 smaller meals to keep blood sugar levels stabilised. An extra bonus is by sticking to an eating schedule you are less likely to over-indulge on foods.
2) Drink More Water – This is probably the easiest of all the steps, as it requires little to no effort. You’ve probably heard it over and over again to drink more water. But did you know that being hydrated is essential for keeping your body running efficiently and ensuring your metabolism is fired up. Your metabolism can be increased by 30% simply by drinking more water. So, ensure you drink at least 1.5L of water per day, if you are active or working in the heat make sure to drink enough water to prevent dehydration.
3) Portion Sizes Matter – Did you know that it takes on average a minimum of 20 minutes for your body to register that you are full after eating a meal. This is where portion sizes come into play. Here is my basic guide for how to structure your plate:
1/2 of the plate should be non-starchy vegetables – such as zucchini, broccoli, carrot etc. Make sure to include lots of colour and variety.
1/4 of the plate is your protein – such as lean meats, chicken, turkey or tofu.
1/4 of the plate is dedicated to whole grain carbs like multigrain bread and brown rice for a long lasting source of energy.
4) Eat More Fibre – Fibre, your secret weapon to weight loss, good health and a happy gut. Simple swaps include opting for wholegrain bread instead of white bread. Whole grains are composed of 3 parts – bran, germ, endosperm — which work together to keep you feeling full as well as prevent disease.
5) Shop Smart – If you already skip the confectionary aisle – then well done you’re on your way to being a healthier you. However many “healthy” options such as breakfast granola still have high levels of fat, salt and sugar. My tip is to read the label carefully and where possible choose organic or simply make your own.
