Improving your diet can be done in many different ways, and there is a wide array of beneficial and nutritious options you can include. This variety empowers you to give your body everything it needs, fueling you properly every single day and making your dietary journey an exciting one.
Sadly, the discourse on foods and diets online can be confusing and contradictory, to say the least, and can be massively complicated for the general public. This confusion and the rise of disinformation can make it hard to understand what you should and shouldn’t be eating or what an improved diet shouldn’t be.
Let’s explore some simple and effective tips to boost your diet and eat better. These straightforward strategies are designed to reassure you and build your confidence in making positive dietary changes.
Reduce Ultra Processed Foods
Everyone knows ultra-processed foods aren’t great for you, but cutting your favorite foods can be hard and more damaging in some ways, especially for those who rely on them a lot.
Instead, be more mindful of what you eat and try to find healthier alternatives to your favorite junk foods. For instance, if you love potato chips, try baked kale chips or roasted chickpeas. If you’re a fan of soda, switch to sparkling water with a splash of fruit juice. You don’t need to remove them entirely, start by reducing the amount you consume in the early days.
Gut Healthy Foods
If your gut isn’t balanced, then you likely won’t be feeling your best, so you need to focus on reducing more gut-friendly foods in your diet for added balance. These are foods that promote the growth of beneficial bacteria in the gut, such as fruits, vegetables, fermented foods like kimchi, tempeh, and sauerkraut. So, too, can extra virgin olive oil, garlic tomatoes, and kefir. Bone broth is another great gut-friendly food you can introduce to your diet. Look for high-quality broth made with organic ingredients, such as the broth by Broth Masters, for added benefits.
Fibre Rich Foods
The average American doesn’t get enough fiber into their diet, which is essential for healthy guts and bowel movements. The recommended daily fiber intake is around 25-30g, but most people only get around 15g daily. Fruits, vegetables, whole grains, fortified foods, beans, lentils, pulses, etc. are all great sources of fiber. However, don’t increase your consumption drastically, as this can have unwanted side effects. Simply have a little more each day, increasing slowly until you reach the recommended amount.
Balance is Key
Your body needs a supply of vitamins, minerals, healthy fats, carbohydrates, and protein. These nutrients fuel your body and enable it to perform certain functions. Monitoring your intake and ensuring you get adequate amounts of each food group to fuel your body correctly is a great place to start. Keep an eye on sugar levels, especially in low-fat or fat-free foods, and choose complex carbohydrates such as wholemeal over refined carbohydrates, i.e., white bread or pasta, where you can.
Water
Staying hydrated is the key to good health, and it is not always about the foods you eat but the drinks you consume. Drinking at least 8 glasses of water per day is reckoned to be great for health and supports bodily functions (drink more in hotter climates or when exercising). However, getting adequate hydration levels is paramount to help your body stay hydrated. Drink a little often and avoid that thirsty feeling, as you’re likely slightly hydrated by this point. But make it your daily challenge to get enough water into your body for improved health.