Good nutrition is the foundation for great health. If you want to feel healthier with more energy and vitality, make it your priority to eat well. Consistently making healthy food choices provides your body with all the nutrients it needs to function at its best, so you can get on with all the rest.
Eat Like a Mediterranean
Since ancient times, the quality of nourishment has been a keystone for the maintenance of health. The Mediterranean diet is one of the world’s most researched and is associated with longevity and reductions in inflammation and chronic disease, including heart disease, diabetes, and arthritis.1
A key feature is the abundance in plant food especially seasonal fruits and vegetables, whole grains, nuts and legumes. Olive oil is a principal source of fat, and fish and poultry are consumed a few times a week, while red meat is kept to a minimum.2 The Mediterranean diet is rich in antioxidants, trace elements, mineral and vitamins,1 which your body uses to fulfil its many physiological functions.
Simple tips to get you started on healthier eating
The following tips will help get you started on your journey towards healthier eating.
Plant slant: Prioritise eating plant-based foods including plenty of fresh fruit and vegetables, wholegrains and pulses (e.g. chickpeas, red kidney beans, borlotti beans). These foods are high in soluble and insoluble fibre, which support a healthy gut microbiome and whole-of-body health.
Get colourful: Eat a wide array of colourful fruits and vegetables. Each has its own unique phytonutrient profile, the individual plant constituents with antioxidant and other protective properties. Ideally, aim for half a plate of vegetables at mealtime. Be sure to include powerhouse fruits and vegetables (those most strongly associated with reduced chronic disease risk) including green leafies, yellow/orange, citrus and cruciferous vegetables (e.g. broccoli, cauliflower, cabbage, kale).3
Eat seasonally: Visit your local farmers’ market to discover what’s in season. Seasonal produce often has higher nutritional content and is usually more affordable.
Pick your protein: Reduce red meat in favour of chicken, turkey, fish, tofu, tempeh and pulses. Avoid sausages and deli meats which are high in saturated fat and additives. Consume fish twice a week, especially salmon, tuna, sardines which are rich in omega-3 fatty acids.
Make breakfast count: A hearty breakfast with protein, complex carbohydrates and fibre helps stabilise blood sugar for a steady stream of energy throughout the day. Try starting the day with these nutrient-rich options:
• Muesli or porridge made with oats or other wholegrains
• Breakfast smoothie
• Natural yoghurt and fresh fruit, sprinkled with almonds, pepitas, sunflower seeds and flaxseeds
• Eggs, spinach, grilled mushrooms and tomato
• Avocado on wholegrain toast
Swap out the sweet and salty: Limit sweet, sugary, salty, fried, and highly refined foods with low or no nutrients. Replace biscuits, sweets, and salty snacks with healthier options, such as a piece of fruit, a handful of nuts, or a serve of dip (e.g. hummus, pesto, tzatziki) with vegetable sticks (carrot, celery, capsicum, cucumber, broccoli florets) or rice crackers.
Planning is the secret to success
When it comes to healthy eating, planning is your secret to success. Deciding your weekly meals in advance means that you have a clear vision of what’s on the menu each night, so you don’t succumb to last minute takeaway. As well as helping you make healthy choices, it reduces the mental load and helps manage your budget. Make a list of ingredients needed and do an online grocery order, remembering to include healthy options for snacks and lunches. Many people find a weekend delivery helps start the week organised with a fridge-full of healthy options.
Small Steps
A simple resolution to make healthier food choices each day can propel you on your way to a healthier life. Why not start today?
References
1. Tsigalou C, et al. Mediterranean diet as a tool to combat inflammation and chronic diseases. An overview. Biomedicines. 2020 Jul 8;8(7):201.
2. McManus K.D. A practical guide to the Mediterreanean diet [Internet]. Harvard Health Publishing. Available from: A practical guide to the Mediterranean diet - Harvard Health
3. Di Noia J. Defining powerhouse fruits and vegetables: a nutrient density approach. Prev Chronic Ds. 2014;11:130390. doi: 10.5888/pcd11.130390.