You are not alone if you are tired of trying every fad diet out there and practically given up on the idea of eating in a way which promotes your health. Fad diets are designed to be almost impossible to stick to and as a result you are likely to suffer from a rebound to be right back where you started before starting the fad diet.
There are ways you can improve your health and diet quality without needing to cut out all the things you love in your current diet. Here are three ways you can add into your diet to improve your health without having to cut out everything you enjoy.
Eat the Rainbow
When you make a meal aim to include as many different colours as possible from fruits and vegetables in your meal. This could mean adding a side fruit salad with a dollop of yoghurt to your cereal at breakfast. Or try a side of sauteed vegetables to your eggs on toast in the morning.
You could add in a few extra vegetables to your spaghetti bolognaise like carrots or mushrooms. Or pack and extra side salad with your favourite sandwich at lunch.
You could enhance a snack of toast and butter by adding a small bowl of soup on the side. Or add some carrot, celery, capsicum sticks to your cheese and crackers. The key is to focus on adding in rather than taking away.
Swap Refined Grains for Wholegrains
Wholegrains give your body the nutrients of the whole grain . There are many nutrients in wholegrains which benefit your health. This includes fibre, vitamins, and minerals like iron which allow oxygen to be transported throughout your body.
Many adults and children to not meet their dietary fibre needs each day. An adult needs between 25-38g a day. By making the swap from refined to wholegrains this will help to add more fibre to each meal and snack and put you on the right track to meeting your dietary fibre needs each day.
Wholegrains are also a source of zinc which supports an optimal functioning immune system. B vitamins to allow your body to make energy from the food you eat. Also, magnesium which is a mineral needed for normal nerve and muscle function. Wholegrains are a source of phosphorus and manganese which are needed for strong bones. Also copper which is needed for making red blood cells and maintaining your nerve cells. Wholegrains also contain antioxidants to help fight off free radicals which can cause damage and disease to the cells of your body.
In addition, wholegrains have a lower glycaemic index compared to refined grains. This helps to support lower blood sugar levels and reduce insulin resistance.
Wholegrains come in many forms, some examples include wholegrain rice which includes brown, red and black rice. Also, wholegrain pasta and couscous, quinoa, oats, and wholegrain crackers. Try adding a serve or two of wholegrains to each meal to reap the health benefits.
An example could be half a cup of cooked oats made with milk with sliced fruit and cinnamon at breakfast. South Australian Gourmet Food Company Soup with a slice of wholegrain bread with cheese for lunch. For dinner ¼ cup of quinoa next to steamed vegetables and grilled salmon.
Be Picky About Your Meat or Alternative Sources
The type of protein you select can have a big impact on your health. For example, processed meats like bacon and ham can easily be a part of your diet each day. These foods are considered ‘sometimes foods’ and in excess can increase your risk of certain cancers like colorectal cancer.
Try swapping a ham sandwich for sliced turkey or chicken breast or some tinned tuna or salmon. Seafood provides an essential fat that your brain needs to function optimally. Aim to include seafood 2-3 times a week with 100g of cooked weight being a serve. Tinned is fine and is equally as nutritious as buying fresh.
Are you one of the many Aussies eating too much red meat? For health it is recommended to limit red meat which includes pork to 350-500g a week. Once you meet this amount try swapping for white or seafood or selecting a plant-based protein.
Plant based proteins like beans and legumes, tofu, nuts, and seeds, are a great way to look after your gut health and meet your protein needs. Aiming to include one to two animal meat free meals a day is a great lifestyle habit to help look after your overall health.
Eggs are not off the menu. Including two eggs a day as part of an overall balanced diet is a healthy amount to include if you desire. The exceptions are if you have diabetes, heart disease or high cholesterol which it is recommended to eat no more than 6 eggs with the yolk a week.
Take home message: You do not need to cut out all the food which you love to be a healthier version of you. Life is there to be lived and enjoyed and being your healthiest does not need to take out all the joy in your life.
