8 top tips to optimise your nutrition

Nichola Ludlam-Raine

Fibre is just one part of a healthy balanced diet though, so here are my top tips to optimise your nutrition:

  • Try to eat a rainbow of colours of foods to ensure you’re getting a wide variety of nutrients.
  • Include protein foods such as lean meat, beans, pulses, fish, eggs, dairy and tofu. Fish should ideally be eaten twice a week, including 1 portion of oily fish for heart healthy omega 3 fatty acids e.g. salmon, mackerel, sardines or pilchards.
  • Include dairy in your diet such as milk or yogurt (or fortified alternatives – look for calcium and iodine on the ingredients list of plant-based milks).
  • Choose higher fibre cereals such as Lizi’s Granolas and Super Muesli, which as a bonus has added vitamins and minerals, some of which many of the population are deficient in.
  • Opt for whole-grain starchy foods, such as potatoes in their skins, oats, wholemeal bread, whole-wheat pasta and brown rice.
  • Include small amounts of unsaturated fats such as rapeseed or olive oil for cooking and salad dressings.
  • Reduce your intake of sugary drinks as well as foods that are high in calories and low in nutrients such as cakes, pastries, biscuits and sweets (have these only occasionally and in small amounts, if at all).
  • Drink 6 to 8 glasses of fluid a day, water is best.

Eating an adequate amount of fibre as a part of a healthy balanced diet, in addition to exercising regularly and getting enough sleep, can help to improve gut health which in turn may impact on our mood, heart health and immune system too. Don’t rush into upping your fibre intake all at once though as this can cause stomach pains and bloating, try building your fibre intake over a period of time instead.

The Lizi’s Granola and Super Muesli ranges are all ‘high in fibre’, providing essential nutrients and good-for-you ingredients. More info at Lizis.co.uk

Words: Nichola Ludlam-Raine, Registered Dietitian


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