Basic Guide To Nutrition

Aug 28, 2023 | Health, Nutrition

A nutrient rich diet can be obtained by following a balanced diet of healthy food types along with supplements where needed.

Aim to eat 30 portions of plant foods each week with a diverse range of wholefoods, proteins and healthy fats.

Here is my basic guide to nutrition to achieve a healthier diet.

Carbohydrates
Unrefined carbohydrates will support a good healthy diet as well improve energy levels and feeling of overall wellbeing physically and mentally. Unrefined carbohydrates are ‘Nutrient-rich’, they include whole foods such as fruits, vegetables, whole grains, oats, beans and pulses. These unrefined carbohydrate food types are slow-releasing carbohydrates which release their energy into the blood stream gradually to provide a steady supply of energy.

Limit processed carbohydrates as these food types are void of nutrients, can dramatically spike energy levels to extremes of high and low, and if consumed over a prolonged period can have serious health implications.

Fruits & Vegetables
Eat 5 portions of fruits and vegetables with a variety of colours each day to contribute to a healthy diet. A multi colour spectrum of plant foods will ensure you will receive the essential combination of vitamins and nutrients required for normal cell development and healthy bodily functions.

Fruits are nutrient rich, delicious and sweet. Some types of fruit are extremely high in natural sugar, so consider limiting your fruit intake to 2 servings a day to support a low sugar healthy eating diet. Or select low sugar fruits such as; lemons, limes, raspberries, strawberries, blackberries, cherries, kiwis, grapefruit and avocado.

Green leafy vegetables such as: spinach, kale and collards must be included into your daily diet, they are packed full of a variety of vitamins, minerals and other nutrients that help support health, to include powerful antioxidant that eliminate free radicals (damaging cell invaders) from your cells, and zinc which contains anti-inflammatory properties.

These leafy greens are a powerful prebiotic and they are a rich fibre source to promote a healthy bowel. They are packed full of a variety of nutrients, in particular chlorophyll essential for healthy digestion. They cleanse the liver, which aids the cleansing process.

Eat a variety of orange and yellow vegetables to support overall immunity health. They are rich in vitamin C and carotenoids, including beta carotene which converts to vitamin A in the body. They are high in antioxidants, a critical factor for collagen synthesis, which are needed for healing.

Raw fruits and vegetables are high in water content, an excellent hydrating food source.

Proteins
Protein type foods consist of fish, eggs, meats to include chicken, lamb, beef and pork or non-animal foods such as pulses and beans. Protein contributes to a healthy balanced diet.

It is crucial to include oily fish sources such as salmon, mackerel, tuna, and sardines are in your daily diet for optimum health and improved mood. Fish oil is an excellent source of omega-3 fatty acids.

Supplements can support a vegetarian diet with the guidance of a GP or Nutritional Therapist.

Red meat is a rich source of iron, zinc and B vitamins, specifically B12 in the diet. Limit portion size and the frequency eaten into the diet, and select grass-fed red meat for a healthier choice where possible. Avoid processed, high in saturated fat meat types to support a healthier diet.

Pulses and beans provide a protein rich source of meat replacement to support a vegetarian diet. In addition, include supplements with the guidance from your GP or a Nutritional Therapist.

Dairy
Dairy produce from cows, sheep, goats and buffalo provide milk, cheese and yogurt food types. Dairy is a good source of energy and protein and contain a wide range of vitamins and minerals, including calcium. These will support bone health, including healthy teeth.

With the increase of people intolerant to dairy these days, there are now a wide variety of plant based alternative foods and drinks derived from soya, rice, oat, almond, hazelnut, coconut, quinoa and potato.

It is important to recognise that dairy food and drinks are a good source of nutrients, in particular calcium, and must only be eliminated from your diet where necessary; along with the guidance from your GP or a Nutritional Therapist.

Healthy Fats
Eat healthy fats. Unsaturated fats, monounsaturated and polyunsaturated fats are obtained from coconut oil, extra virgin olive oil and other vegetable oils to include, sunflower, soy, rapeseed and nut oils.

Oily fish like salmon, mackerel, tuna, and sardines are an excellent source of omega-3 fatty acids. It serves to support the liver along with the brain, heart, joints, and reduces inflammatory conditions. Studies state that it also contributes to better mood and sleep. Supplements are an excellent option to provide you with the recommended dose; Viridian Organic Scandinavian Rainbow Trout Gels, or Vegan EPA & DHA Oil.

Coconut oil is an excellent healthy fat that can be used to cook with, added into hot drinks, smoothies, even to make healthy nut and seed snack balls.

Avocado is the ultimate super food. It provides good fats, an abundance of nutrients, and is a great food to incorporate into a nutritious diet.

Powerful Polyphenols
Polyphenols are found in fruit and vegetables rich in red and purple hues to include apples, berries and olives. Other foods rich in polyphenols include cocoa powder, dark chocolate, nuts, soy, cloves and other spices, beans and green tea. Polyphenols protect the body’s tissues against oxidative stress and inflammation and supports a healthy gut micro-biome.

Fermented Foods
Fermented foods contribute to cultivate a healthy diverse gut microbiome. A healthy gut microbiome is the 100 trillion or so bacteria and microorganisms that live in your digestive tract. A healthier microbe strengthens the walls of the intestines, and protect against disease and inflammatory related conditions.

Only eat refrigerated sauerkraut, miso and kimchi. pickles in salt, not vinegar. Sugar free probiotic drinks such as kombucha, beet Kvass and apple cider. Cultured products such as live yogurt and of course no added sugar. Sourdough bread is a great bread option, select carefully if you have intolerances.

Snacks
Healthy snack options such as a selection of nuts and seeds, such as almond, walnut, pecan, brasil, cashew, pistachio, pumpkin, sunflower, and flax seeds provide a good source of protein, healthy fats, fibres, vitamins and minerals such as copper, zinc, vitamin A, C and E which contribute to wellbeing.

Limited dried apricots and dates provide a sweet treat.

Consider making your own snacks such as energy balls.

Chopped carrot, cucumber and celery sticks are delicious dipped into homemade humous.

Herbs & Spices
There is evidence herbs and spices provide antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, glucose and cholesterol lowering activities, as well as properties that affect cognition and mood.

Here are a few that fall into the list of health benefits above. Add into your food or even make a tea from turmeric, ginger, chilli, cinnamon, sage, cayenne pepper, cumin, garlic, fenugreek, rosemary, cardamon, parsley, basil.

Water
Water is an integral part of a nutritious diet for many health reasons. Aim to drink 8 glasses of water per day to deliver nutrients to cells, aid your digestive system to flush out toxins from the body, promote cellular hydration for organs to function efficiently, keep joints lubricated, prevent infection, and regulate body temperature.

Start your day with a glass of hot water with a slice of lemon to wake up your cleansing systems.

Aim to drink 1.5 to 2.5 litres of water throughout the day, depending on your daily activities. Add fresh cucumber, lemon, lime, orange or a splash of natural botanical infusion for a tasty variation to the water if required.

Herbal infused teas are an excellent go-to drink in your daily diet as they are a healthy replacement for black tea and coffee with an array of health benefits. To support the digestive system drink peppermint, mint, ginger, and chamomile, Fennel is excellent to relief bloating. Nettle, burdock and dandelion tea to support an inflammatory diet. Valerian and chamomile aid relaxation and sleep.

Smoothies, that are low in sugar and incorporating fibre can be a great, quick, healthy meal substitute.

Foods To Avoid
If you want to improve your health, it is important to eat a healthy nutritious diet. This means limiting your intake of unhealthy fats, sugar as well as processed foods and drinks.

Vitamins & Supplements

Vitamin and supplements can provide additional safeguard to achieve a comprehensively healthy diet when used correctly. With decades of intensive farming, depleted soils, and environmental factors there is no safeguard that our produce is as nutritious as we would want.

It is plausible that nutritional supplements are required to meet with today’s demanding lifestyles, especially in people at risk from low vitamin and mineral intakes, highly active people, menstruating women, pregnant and breast-feeding women, vegetarians and vegans, the elderly, slimmer’s, smokers, drinkers and faddy eaters.

The reality is that eating the healthiest diet possible is not always enough for some individuals and one may need to seek advice from your GP or Nutritional Therapist regarding supplement intake.

The information contained in this blog is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking prescribed medication. Food supplements should not be used as a substitute for a varied and balanced diet.