When it comes to setting goals, it’s essential to think SMART (Specific, Measurable, Achievable, Relevant, Time-bound) and not overload yourself with too many. For health and fitness goals, keeping them simple and sustainable is key. Here are five easy-to-stick-with nutrition tips to help you achieve lasting health and wellness.
- Drink More Water
Staying hydrated is crucial for overall health, but many of us struggle to drink enough water daily. Water is essential for maintaining bodily functions, aiding digestion, and keeping your skin healthy. An easy way to increase your water intake is to carry a large water bottle with 200ml markings. Aim to drink 200ml of water every hour. This small, manageable goal can add up to the recommended daily intake.
After a night’s sleep, you can wake up dehydrated, so keeping a glass of water by your bedside can help. Drink a big glass of water first thing in the morning to kickstart your hydration for the day. Additionally, having water before bed ensures that you are well-hydrated during the night. You can also set reminders on your phone or use apps specifically designed to remind you to drink water throughout the day.
- Eat More Fibre
Adding more fibre to your diet helps with digestion and can lower cholesterol levels. A diet high in fibre can also help you feel fuller longer, which can assist with weight management. Opt for fibrous fruits and vegetables like celery, sprouts, corn, cucumber, apples, and citrus fruits. When possible, eat the peel for added fibre, as it often contains valuable nutrients.
Include at least two meals a week that feature lentils and legumes. These are excellent sources of both fibre and protein, making them a nutritious addition to any diet. Adding psyllium husks to a high-fibre cereal or choosing natural oats over instant ones can also boost your fibre intake. Incorporate whole grains into your meals, such as brown rice, quinoa, and whole wheat bread, to further enhance your fibre consumption.
- Increase Green Leafy Vegetables in Your Diet
Getting your daily intake of vegetables is essential for a balanced diet. Green leafy vegetables are rich in vitamins, minerals, and antioxidants that support overall health. Aim to include two to three servings of green leafy vegetables in your evening meals and add salad to your lunch. Spinach, kale, Swiss chard, and arugula are great options that can be easily incorporated into various dishes.
Thinly slice spinach and kale to add to scrambled eggs, omelettes, pasta sauces, and soups. These additions not only enhance the nutritional value but also add flavour and texture to your meals. Broccoli spears are another easy addition that provides a fresh and crisp taste. You can steam, roast, or stir-fry them for a quick and healthy side dish.
- Reduce Saturated Fat
Reducing saturated fat in your diet can be as simple as choosing lean cuts of meat and opting for grilling, dry frying, or steaming your meat to reduce fat content. High saturated fat intake is linked to heart disease, so making these small changes can have a significant impact on your health. Substituting meat with fish is also an excellent option, as fish is a great source of protein and healthy omega-3 fatty acids.
When cooking, use oils that are lower in saturated fats, such as olive oil or avocado oil. These healthier fats can improve heart health and provide essential nutrients. Also, try to limit processed foods that are often high in saturated fats, such as fast food, pastries, and snacks.
- Reduce Your Sugar Intake
Cutting down on sugar can be challenging due to its presence in many commercially made products. High sugar intake is associated with various health issues, including obesity, diabetes, and heart disease. Making it a habit to check food labels can help you avoid high-sugar foods. Steer clear of lollies, chocolate, soft drinks, commercial fruit juices, cordials, and high-sugar energy drinks.
Additionally, try not to add sugar to your tea or coffee each day. Opt for natural sweeteners like stevia or monk fruit if you need a touch of sweetness. Be mindful of hidden sugars in foods like sauces, dressings, and breads. Gradually reducing your sugar intake can help you retrain your palate to enjoy less sweet flavours over time.
By making these simple nutrition changes, you can improve your health and well-being without feeling overwhelmed. Remember, consistency is key, and small, sustainable changes can lead to significant long-term benefits.
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