10 tips for establishing healthier nutrition

1. Practice mindful eating- Mindful eating is maintaining an in-the-moment awareness of the food and drink you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. Eating slower and more mindfully can help you make healthier choices, assist with portion control and improve digestion.

2. Meal plan and shop with a list- Planning your meals takes away the guess work and reduces decision fatigue. Meal planning means you’re making your food decisions in advance, when your mental energy is high, so that when you’re in the midst of a busy week, the decision of what to eat has already been made!

3. Be organised- As much as planning your meals and shopping with a list is important, the day to day organisation is also key to success. Before you go to bed make sure you have your meals for the next day ready to go. The easier you make your mornings the more likely you are to stick to the plan.

4. Portion size- Your protein portion shouldn’t be bigger than the size of your palm, half your plate should be made up of vegetables and a ¼ should be smart carbohydrates (sweet potato, whole wheat pasta, legumes etc.). Circling back to mindful eating, stop eating when you are full as opposed to when your plate is empty – then you can keep left overs for lunch for the next day.

5. Snack smart- following on from be organised, cut veggie sticks, pre make your snacks in advanced, then you will have less of an excuse to go for the quick, easy and more often than not, unhealthy alternatives.

6. Drink enough water- Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

7. Eat your greens- or blitz them in a smoothie for breakfast. These are highly nutritious, packed full of vitamins, minerals and antioxidants to keep you at the top of your game.

8. Get the whole family involved- Whether it’s just you, you and your partner or kids too, find a plan that will work for the whole family and get them involved. From meal planning to shopping to cooking, the more help you have, the easier it will be to stay on track.

9. Cook at home more often- now we aren’t saying never eat out, but cook at home most of the time. The more you do it the more you will enjoy it. By making your own meals you know exactly what is going into them making it easier to keep it healthy.

10. Moderation is key- By adopting a diet where nothing is off limits, but everything is eaten in moderation and mindfully, it is possible to have a healthy diet with a healthy attitude. By reducing diet-related anxiety, you will improve your overall health. You can create a healthy mental attitude towards food, and ensure that you get a good variety of nutrients in your diet. 

Remember our team is here to help you along your fitness journey, so come and chat with us!  We love seeing our members reach their health and fitness goals.