Happy New Year!!
So ever since the last ring of Big Ben at midnight we have been bombarded with lots of different tips, tricks, hacks and diets to loose weight this 2019.
There is so much conflicting information out there about what actually you SHOULD eat to be healthy and happy. So today I wanted to share with you some basic information about what foods to include on your plate to hopefully make it as simple as possible for you to make the right decisions. To make it super easy I have filmed a quick video going over some food essentials and some nutrition facts to help you create a happy and healthy year.
So the first thing is EATING FAT DOES NOT MAKE YOU FAT! Fats are such an amazing source of so much goodness and should be included in your diet. Healthy sources of fat include:
- Olive oil
- Nuts
- Seeds
- Avocado
- Oily fish (aka mackerel, sardines, salmon)
- Olives
These types of foods not only include omega 3 fatty acids which can support brain health and help to reduce inflammation, but there are a variety of scientific studies that have proven that eating a high fat diet (compared to a high carb diet) is often the best way to maintain a healthy weight/ lose weight (if that’s what you want!). This is normally due to fats keeping us fuller for longer and helping to maintain stable blood sugar levels so were not constantly reaching for snacks!
On the other hand, there are certain fats which are best avoided if you can help it. Fats high in omega 6 can drive inflammation in the body, especially as we often eat too many of them (along with too little omega 3). These fats are often found in processed foods and in refined oils little vegetable oils and sunflower oil. Mostly though, if you eat foods in their natural unprocessed form, you don’t need to worry!
Protein!
Ideally, if you are eating meat you want to try and get it as close to our ancestors way of eating as possible! Organic, grass fed and free range meats are going to have the highest nutritional value along with being produced more ethically. However, meat DOES NOT need to be in every meal or even eaten every day! There are plenty of other food sources that can provide you with the essential amino acids for muscle building, hormone health and neurotransmitters! These include:
- Eggs
- Lentils
- Chickpeas
- Beans
- Nuts
- Tempeh
- Tofu
Well if i’m not basing my meals around meat what should I base it on I hear you say…. VEGETABLES!!
These little blighters pack a fibre punch along with an array of beneficial vitamins and minerals to keep you feeling full of energy, happy and healthy. Try mix it up when you can and follow my instagram ‘Mind Nourishing’ for some plant based recipe ideas and inspiration!
Fruit is also awesome for keeping your sweet tooth cravings in check but idealy most of your 5 a day should come from veg as fruit can effect blood sugar levels if you do over- do it 🙂
Carbohydrates!
Yes, most of your carbs ideally will come from veg… Sweet potato, turnips, parsnips, swede! are all awesome, nutritious sources of this macro-nutrient. If you did want different carbs in your diet however why not try certain things like quinoa, black rice, buckwheat and wholegrain rice which are all naturally gluten free and can add a tasty, comforting addition to your dish.
Finally, what the hell should I drink?! Well, ideally as we are 80% water, it would be that! Take a reusable water bottle around with you and sip to your hearts content! Alternatively herbal teas are fab and in moderation coffee and tea can be a great addition too!
Ideally, a new way of eating shouldn’t be about what to cut out but what to put in! There is a variety of super tasty fats, veg, protein and carbs out there for us to enjoy and eating them in their most naturally form is an easy way to make sure that you are treating your body with the love it deserves!
So try not to over complicate it. Go back to basics. Enjoy what you eat and reap the benefits of how food can make you feel full of energy, happy and unstoppable!
Bon appetite xx
