Nutrition basics: simple tips to help you eat healthier and feel better

Good nutrition is the foundation of a healthy and balanced life.  Nutrition doesn’t have to be complex, read on for some nutrition basics; simple tips to help you eat healthier and feel better.

Nutrition affects everything, from our energy levels and immune function to our mood and our long-term
health.  Our food provides the nutrients our bodies need to function properly, so I’m here to help you make informed choices about what you consume.
If you’re completely clueless about healthy eating and where you should start, and you’ve come across my website and this blog in particular, then a huge ‘well done’ to you for taking the first steps towards your new ‘healthy era’.

Deciding to prioritise a balanced diet is a big step and is one that will have lasting benefits for you. Whether you’re looking to boost your energy levels, support your immune system, manage your weight, or simply want to feel better within yourself, understanding the basics of what should be on your plate will set you on the right path.

It’s important to start by making small, sustainable changes, which aren’t overwhelming, meaning you’ll be more likely to keep them up.

Back to basics: What is nutrition?
Nutrition is the process of consuming and using food to fuel our bodies. We need to get the right balance of carbs, proteins, and fats, along with vitamins and minerals, to keep functioning properly.

Without the right balance of nutrients, our bodies would start to struggle to perform at their best, leading to fatigue, weakened immunity, and a higher risk of various health issues. Once we get it right, a well-balanced diet ensures you get all the essential nutrients needed for optimal health.

The essential nutrients your body needs;

Carbohydrates – a main source of energy

Your body relies on carbohydrates for its energy and brain function. If you want to incorporate more carbohydrates in your diet, you should include:

● Whole grains such as brown rice, oats, and quinoa
● Fruits and vegetables
● Legumes such as beans and lentils

Protein – helps build and repair muscles

Without protein, our muscles would have a hard time growing, and our immune systems would struggle.

Good sources of protein include:
● Fish and seafood
● Lean meats such as chicken and turkey
● Eggs
● Plant-based protein such as tofu, beans, lentils, and nuts

Fats – supporting heart and brain health

You might be surprised to know that we do need fats as part of our diet. Healthy fats can help with brain function, hormone production, and vitamin absorption. Include the following fats in your diet:

● Avocados
● Nuts and seeds
● Olive oil
● Fatty fish such as mackerel and salmon.

I know you know this already, but you should try to limit unhealthy fats found in processed and fried foods.

Vitamins and minerals – key for immunity and well-being
Vitamins and minerals are micronutrients that support various body functions, including bone health, digestion, and immunity.

You might think, ‘Oh, I can just take a supplement for that,’ or pick some multivitamins off the shelf, which you could do, but the best way to incorporate vitamins and minerals into your diet is through food.

Plenty of fruits, vegetables, nuts, and dairy can help meet your nutritional needs. The key vitamins you should try to incorporate and their benefits include:

● Vitamin A – found in carrots, sweet potatoes, and leafy greens. Supports vision, skin health, 
and immune function
● Vitamin B – great for boosting your energy production, brain function, and red blood cells.
Found in whole grains, eggs, dairy, and legumes
● Vitamin C – citrus fruits, strawberries, oranges, and peppers can help boost immunity, enhance iron absorption, and collagen production
● Vitamin D – supports calcium absorption and bone health, and is found in fatty fish, eggs, dairy and, of course, sunlight, which you can’t eat, but you can bask in
● Vitamin E – found in nuts, seeds, and spinach, and acts as an antioxidant
● Vitamin K – plays a crucial role in blood clotting and bone health, and can be found in leafy greens such as kale and broccoli.
The key minerals you should try to include are:
● Calcium – great for strengthening bones and teeth, and found in almonds, leafy greens and dairy products
● Iron – red meat, spinach, and lentils can help boost iron and therefore prevent fatigue
● Magnesium – supports muscle and nerve function and helps regulate blood sugar. Found in nuts, seeds, and whole grains
● Zinc – shellfish, beef, and chickpeas help boost immunity and support wound healing
● Potassium – great for blood pressure and can be found in bananas, avocados, and sweet potatoes
potatoes.

Hydration – up your fluid intake

I cannot stress enough how many people across the world are chronically dehydrated!
Hydration affects every aspect of your body, and most importantly, it affects the electrical signals from the brain. Without this, our reactions are sluggish, our brain is foggy, and everything just feels that bit harder.  You should aim to drink 6 to 8 glasses of water per day, or even more if you’re active.

How to balance your plate

So, you’ve done your weekly shop and bought all your healthy foods, so how should you balance your plate?

● Fill a quarter of your plate with vegetables and fruits
● Fill a quarter of your plate with lean protein
● Fill a quarter of your plate with whole grains or healthy carbs
● Finish off with a portion of healthy fats.

Of course, it’s not just these nutrition basics that will help you on your way to feeling better. The right exercise regime will work wonders for you, and sleep and rest in general are vital for recharging our bodies. It allows the stress hormones to come back to their baseline. The body and mind just simply aren’t designed to be on the go day and night. As the saying goes; ‘you cannot pour from an empty cup’.

Everyone has to start somewhere, so now that you know the nutrition basics, you can go on to explore your diet and lifestyle further with my help – I’m a registered Nutritional Therapist.

I offer a range of nutritional consultation packages  as well as a free, 30-
minute consultation with me, where you can discuss your needs in more depth and we can start to work out your individual nutrition basics and how I can help you eat healthier and feel better.