Written by Louise Payne (MSc, RNutr), Nutritionist at Spoon Guru, www.spoon.guru

Get outdoors!

Get outdoors!

Spring is all about new beginnings, clearing out the junk and starting fresh. So why not use this time to focus on yourself and looking at your eating habits. Here are ten great tips to help start your health kick for spring!

Fibre

Most of us need to eat more fibre. In fact, we should be eating 30g a day as part of a healthy diet, but most of us are only managing 18g. A diet rich in fibre is associated with many benefits such as a healthy gut, and helps us feel fuller for longer.

Keep hydrated

On average we should be aiming for 6 - 8 glasses of fluid a day. Water is a healthy and cheap option however if it’s not your thing, then try infusing with fruit or herbs to add flavour. Sugar free squash, tea, and coffee all count. Avoid drinking too many sugary drinks, including juices and smoothies!

Fruit and vegetables

We should be eating at least 5 portions of fruit and vegetables a day, however, most of us aren’t reaching this. Currently in season are rhubarb and purple sprouting broccoli. A top tip is to eat the rainbow, to get a good variety of fruit and vegetables!

Reduce fat and sugar

Most people are eating too much fat and sugar, so reducing foods high in these can make us healthier. Look out for hidden fat and sugar in the food you buy. You could even try making your own pasta sauce rather than using a shop bought option to reduce your sugar intake.

Omega 3

Omega-3 is good for heart health. It’s recommended to include at least two portions of fish a week in your diet, especially oily fish, which is really high in the essential fatty acid. Good plant-based sources include flaxseeds, walnuts, and soya-based foods, like tofu.

Be prepared

Plan you meals for the week so you have complete control over the ingredients, and you can manage your portions. This is much cheaper than buying food on the go!

Plant based foods

Try eating a more plant-based diet by eating vegetables, whole grains, legumes, nuts, seeds and fruits. A great way to increase vitamin and mineral intake, and also brilliant for the planet!

Eat mindfully

Mindful eating is about ditching the diet rules to reconnect with your innate hunger and satisfaction signals. Go back to basics and learn to eat for pleasure and energy.

Avoid fad diets

There is no magic product that will make your healthier. Some of the diets promoted by celebrities are unsustainable, and can impact your day to day life. Save your time and enjoy a healthy balanced diet that includes a nice variety of foods!

Get outdoors!

During the autumn and winter months, it’s difficult to meet your Vitamin D intake with diet alone. In fact, we should be taking a daily supplement containing 10 micrograms of the vitamin when the sun isn’t out. But now that we’ve approached Spring, get outside! A perfect way to increase your vitamin D levels and get some exercise.

References:

-          https://www.nhs.uk/Livewell/Goodfood/Pages/how-to-get-more-fibre-into-your-diet.aspx

-          https://www.nhs.uk/Livewell/Goodfood/Pages/water-drinks.aspx

-          https://www.nhs.uk/Livewell/5ADAY/Pages/5ADAYhome.aspx

-          https://www.gov.uk/government/news/phe-publishes-new-advice-on-vitamin-d


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