Simple Guidelines To Healthy Eating Habits.

We all recognise that good nutrition is crucial to maintaining good energy levels and brain power. A healthy diet helps us keep fit and arms us against diseases and illnesses. However, busy people tend to struggle to keep up a healthy diet every day. I’m not an expert in nutrition and diet. I think however that taking even the simplest well-known health-promoting steps will help us achieve greater outcomes, and feel healthy, empowered and focused. So with the risk of repeating what everyone knows, here are some important yet simple dietary facts you must follow to help maintain a healthy body, mind and spirit!

About Carbohydrates and the Glycaemic Index: Carbohydrates are the preferred source of energy for your body. They are rated against the glycaemic index (GI) on how quickly they get absorbed and bring up the blood glucose level. Low-GI carbohydrates help you to reach and maintain the energy you need to operate at your best, making you feel fuller for longer (as a result reducing the sugar cravings and related sugar-intake habits!). We should include these low-GI foods in our diet plan: oats, bran, barley, soy-derived products, beans, fruit, milk, pasta, grainy bread and lentils. Lots of fruits, vegetables and leafy greens. Higher GI-foods such as potatoes, highly refined grain products and concentrated sugar should be taken in moderation.

About Protein: Protein is also a supply of fuel for the body, although it accounts for only a fraction compared to carbohydrates. Most significantly, proteins play a critical role in growth and repair, as well as metabolic, enzyme and chemical processes. Proteins can be found in meat, fish, poultry, eggs, dairy products, seeds, soy beans and other soy products, nuts and wheat. Eating a diet too low in protein is seldom a concern in modern countries, but it is important to know that proteins can’t be stored in the body and must be replenished on a daily basis.

About Iron: Tiredness, fatigue and a decreased immune system can sometimes be related to diet-related iron deficiencies. Most of us simply don’t have time for these! If you have concerns about your iron levels, see your doctor. If you have low iron levels which can be treated with a diet regime, ensure that you consume iron-rich foods on a daily basis, such as wholegrain breads and cereals, meat, poultry, fish, dark-green leafy vegetables, nuts, seeds, beans, raisins, lentils and peas. Bear in mind that Vitamin C assists with iron absorption, therefore include fruits and vegetables rich in Vitamin C.

About Sugar: Sugar can provide you with a boost in energy, however can bring back down your energy level even lower, and slow your brain down too. If you find yourself craving sugar, what you actually need is a low-GI snack. Oats and wholegrain snacks, nuts and seeds, orchard and stone fruit, bananas, dried apricots, baked beans, freshly popped popcorn, and low-fat yogourt are all examples. My best trick to beat the sugar habit is this: don’t buy high-sugar foods! If they are not in the house, you will have to settle on the healthier substitute.

About Vegetables and Fruit: You’ve most likely seen the magic formula by now: 2 serves of fruit + 5 serves of vegetables every day. This straightforward formula is so powerful, it helps prevent cardiac disease, cancer, obesity, and assists with cholesterol, blood pressure and digestive regularity. Make sure you include vegetables and fruit of all colours, and you will be sure to get the best range of vitamins!

About Legumes: Legumes, such as soybeans, kidney beans, chick peas, and lentils are great brain foods. They are also a great meat substitute when served along cereals or pasta, providing protein, vitamins and fibre. They are versatile and easy to integrate in your diet, which is handy for busy people! You can add them to salads, soups, stir fries, sandwiches, pasta and casseroles.

About Water: Ok, I am not going to cover this one in too much detail. You know water is good for you,  so drink plenty of it! Fill up that great big jug in the morning and have it drunk by the end of the day. Line up your glasses. If you have a busy schedule, you might need to use creative tricks, drinking prompts or monitoring tools for drinking the 8 glasses of water you need, so find something that works for you! Keep in mind also that sometimes feelings of hunger are actually thirst signals, so hydrate before you fill up your plate!

About Salt: Although salt plays an important role in regulating blood and tissue fluids within the body, we often consume it far beyond the recommended daily intake. The over-consumption of salt is not related to adding table salt to meals, rather excessive amounts of sodium are found in processed foods. Over-consumption of salt is connected to several serious conditions, from heart and kidney disease, to cancer and osteoporosis. The most effective way to make sure that the daily limit of 6g of salt (2,300mg of sodium) is not exceeded is to eat fresh, unprocessed foods. When you eat processed foods, pay attention to the amounts of sodium by reading the nutrition facts on the label.

About Alcohol: Alcohol has been linked to liver disease, brain damage, heart disease, high blood pressure and increased cancer risk. For many of us, alcohol is part of our social culture. There are 2 simple rules which can really help keep your alcohol intake in check: have at least 2 alcohol-free days per week, and drink no more than 2 standard drinks on most days when you do decide to enjoy an alcoholic drink. Alternating your alcoholic drinks with water or other non-alcoholic beverages is always a good idea!

We all deserve to look after our health and take the time to prepare healthy meals for ourselves. Let’s not forget how important it is to eat varied nutritious foods, on a daily basis, for sustaining our physical health, mental health and brain power.

The Victorian Government in Australia has an amazingly comprehensive resource which provides fact sheets regarding food and alternative health subjects. Visit their website Better Health Channel to get more information.