Nutrition Tips From A Health and Well-being Coach

My Top 8 Nutrition Tips for an Overall Healthy Body and Lifestyle at Any Age

• Increase Water Intake

• Prioritise Protein

• Fill Up On Fibre

• Eat Whole Foods

• Include Healthy Fats

• Avoid Ultra Processed Foods

• Eat The Rainbow

• Variety > Moderation
  

See Below For A More In Depth Explanation

Increase Water Intake

Staying hydrated plays a key role in maximising your physical performance. Dehydration can impair your brain function, energy levels and cause headaches. Hydration is also key to a smooth functioning digestive system, and keeps your bowel movements regular. Water intake also improves your metabolism and can aid weight loss.

Prioritise Protein

Consuming a high protein diet has many benefits; it aids essential function and maintenance of your body. It reduces hunger, cravings and snacking, while boosting your metabolism and energy levels, therefore aiding weight loss and burning calories. It is required for the growth and maintenance of tissue and muscles, promotes muscle gain when combined with strength training, and maintains muscle mass when loosing weight. `It also improves bone health, lowers your blood pressure, and reduces your risk of sarcopenia.

Fill Up On Fibre

Fibre comes in two forms; insoluble and soluble. Insoluble Fibre helps form stool & pass it through the gut. Soluble fibre slows down how fast the stomach releases digested food into the gut. A high fibre diet promotes bowel health and digestive function, controls insulin spikes, regulates blood sugar and reduces inflammation. It improves metabolic health, regulates fat metabolism by increasing fat burning and decreasing fat storage, while also being a powerful appetite suppressant and increasing fullness, aiding weight loss.

Eat Whole Foods

Whole Foods are foods in their most natural state, that haven't been processed. They are the most pure form of nutrients, and are full of the vitamins, minerals, healthy fats, fibre and antioxidants our bodies need to function at peak performance. They are low in sugar, and contain no harmful additives. A diet rich in whole foods benefits your entire body, reduces inflammation, improves your skin, hair and nails, and reduces your risk of disease. Eating a diet rich in whole foods is the best way to improve the overall health of your body.

Include Healthy Fats

Not only are fats a great source of energy, they are vital for healthy bodily functions, and thus are vital for peak physical performance. Like protein, fats satiate our hunger and can therefore aid fat loss. When paired with carbohydrates, fats can reduce blood sugar spikes. They are also key to absorbing vitamins. A, D, E & K. In short we need fats to survive and thrive!

Avoid Ultra Processed Foods

Ultra processed foods (UPFs) are the opposite of whole foods, and contain high levels of sugar, fat, calories and salt. They also tend to be lower in fibre, vitamins, minerals, healthy fats, antioxidants and protein. Any food with added sugar, salt or ingredients you wouldn't have in your kitchen, avoid. Eating UPFs increases your risk of disease, illness, fat gain, and lowers your life expectancy.

Eat The Rainbow

My personal motto - eat a wide variety of colourful fruit and vegetables in order to give your body all the vitamins, minerals, antioxidants and nutrients it needs. Fruits and vegetables are also high in fibre.

Variety > Moderation

I don't like the term 'moderation', because it still insinuates you need to deprive yourself to be healthy. If you focus on a variety of food, you'll be too busy trying to eat a vast diversity of food you won't be able to overeat! Don't deprive yourself of foods you love, or find delicious, just focus on getting a variety of whole foods with treats included. Eating is one of life's greatest joys!

For more info, or help with your nutrition, give me a shout!

Elaine