By Lucy Jones, Lutrition
Are you eager to make some healthier changes to your diet this Summer?
As a Nutritionist working with numerous clients, I understand that knowing where to start when making changes to your diet can feel overwhelming. That’s why I want to share my five top tips to help you out.
Tip 1: Buy frozen fruits and vegetables
Whilst purse strings might still be tightened due to the cost of living crisis, this doesn’t mean you have to miss out on fruits and vegetables, which are often a little pricier.
Switching to frozen fruits and vegetables won’t only save you money, but may also be more nutritious for you. When produce is picked, it often contains its peak nutritional value. By freezing fruits and vegetables soon after harvest, this slows down the loss of nutrients. So actually, frozen fruits and vegetables may contain more nutrients than their fresh counterparts.
Tip 2: Drizzle extra virgin olive oil on salads
Boost the amount of heart friendly monounsaturated fats in your diet by drizzling summer salads with extra virgin olive oil (EVOO).
Whilst fats typically have a bad reputation, unsaturated fats help to lower levels of bad cholesterol and maintain levels of good cholesterol in the blood. It’s this very reason that you shouldn’t shy away from using EVOO in moderation, such as part of a salad dressing.
Tip 3: Sprinkle seeds over meals
Seeds are a powerhouse of nutrients, containing healthy unsaturated fats, fibre and various vitamins and minerals, such as B vitamins, magnesium and zinc.
The versatility of seeds means there’s many opportunities to add them to meals, or even snacks. From sprinkling them on porridge or salads, to mixing them into yoghurt or simply snacking on a handful, there’s numerous ways to enjoy seeds.
Tip 4: Switch refined carbs for wholegrains
White bread and pasta might taste yummy, but often lacks much needed fibre. Fibre helps with fullness, controlling blood sugar levels and keeping your visits to the toilet regular. It’s so important to eat enough fibre, and wholegrains are a brilliant source.
This summer when you’re making sandwiches, try using wholemeal bread instead. Better yet, why not use seeded wholemeal bread? Or, when you’re preparing pasta salads for BBQs or picnics, use wholewheat pasta instead. With salad dressings or sauces, no one will notice you’ve made a swap!
Tip 5: Mix up your protein sources
It’s easy to get caught up in a routine of eating the same meals or foods again and again. For example, how often do you eat chicken as your protein source in meals?
Aim to eat a variety of protein sources throughout each week to offer your body a wider range of vitamins and minerals. Fish, chicken, beef, pork, lamb, eggs, dairy products, beans, chickpeas, lentils, tofu and Quorn are all good sources of protein.
If you like your usual array of dinners, you don’t need to switch your menu up to get different protein sources in. Instead, just make simple swaps such as turkey mince instead of beef mince. Alternatively, when making bolognese, swap some mincemeat for lentils instead for extra nutrients, whilst still getting a good source of protein.
You’ve discovered lots of tips in this article…but which change will you start with?