Good health doesn’t need to be complicated or expensive. There are a few simple things that you can do, that if you don’t already can have a huge impact on your health and wellbeing.

Ditch the processed foods

Ditching processed food where you can and cooking from scratch is the biggest and most beneficial change you can make for your health and your wellbeing. Life is about balance and there are times where these foods can be enjoyed as part of a balanced diet. However think about a 80:20 guide where 80% of the time you are nourishing your body with whole foods and the other 20% of the time you enjoy other foods that nourish your soul.

Read Labels

Checking the ingredients of the foods you are buying is a fantastic reminder of what you are putting into your body. The ingredients list will go in order of how much this food contains, starting with what the main ingredient is. Sometimes it is surprising what is in the top three ingredients, and it may make you re think your choices, or your brand of choice. In fact I have seen own branded items with far less sugar and salt amounts than in the leading brand, which also saves you money, bonus!

Whole foods

Eating a variety of whole foods including lean meats, fish, fruits, vegetables, whole grains, nuts, seeds, and legumes, is a great start to making sure your body has the nutrients it needs. Current advice states that you should try and incorporate at least 30 plant foods into your diet each week. This may sound difficult but this will include all of your grains, nuts, seeds, beans, legumes, pulses, fruits, vegetables, herbs, spices, onion and garlic. Try adding nuts, seeds, or fruit to your breakfast, snack on fruits and raw vegetables, add vegetables to each meal, and try out different herbs and spices in your meals.

Vegetables

When you prepare your meal think about where your vegetables are, just adding extra vegetables will up the nutrients of your meal.

Swap out refined carbohydrates

Swapping to wholemeal or seeded bread, wholemeal pasta, or brown rice is really beneficial for your digestion. Whole versions contains more fibre and fibre helps to slow down your digestion and the release of sugars meaning that you will stabilise the peaks and troughs of your blood sugars. Not only will this give you more energy, it will also help you feel less stressed and reduce your sugar cravings.

Protein

Making sure you have protein with every meal will help your digestion further to slow down and stabilise the release of sugar into your blood. Protein can be found in meat, fish, Quinoa, beans, pulses, nuts, and dairy.

Hydrate

Hydration is key. Water is needed for practically every body function so we must make sure we are drinking enough water throughout the day. Not drinking enough water can cause false food cravings, dehydrated and dry skin, gut problems, and headaches. Water is always the best choice however you can consume water through herbal teas, hot drinks (decaffeinated), and squash. Try to start each day with a glass of water and keep a bottle with you during the day.

Reduce or swap snacks

Reducing the amount you snack, or at least thinking about whether you are hungry, thirsty or just bored. Can cut out eating mindless calories that you don’t need. We’ve all been there grabbing a biscuit or chocolate just because its in sight, and there is nothing wrong with having these foods. However if it is something you do without thinking during the course of the day it is going to affect your energy levels, your mood, your calorie intake, and it will affect what real meals you eat. Try swapping the refined snacks for foods that will nourish you, for example carrot, pepper, cucumber sticks and hummus, a handful of nuts, or a piece of fruit. Think about when the last time you had a drink was and if you could be thirsty.

Batch cooking

Batch cooking or just cooking enough for an extra meal that you can have for lunch is a very easy inexpensive simple change. Sometimes we even have enough food for an extra meal but eat it anyway to save waste, so why not pop it in a reusable dish and have it for lunch the next day to save spending money in the canteen or at the local shop for that meal deal.