It’s the little habits that we can commit to doing every day that make the biggest difference to our health and wellbeing
If you could make just one tiny change to your diet each week, by the end of the year you could radically transform your sense of wellbeing. Nutritionist Jane McClenaghan at Vital Nutrition talks us through how one small change can benefit your overall health.
- Add more veggies – Add an extra spoonful of vegetables to your plate at each meal. You won’t notice much difference, but this could add up to an extra seven portions of vegetables a week. More fibre, antioxidants, vitamins and minerals, just by eating a little extra each day.
- Less processed food – Take a closer look at the ingredients list of the foods in your shopping basket. Do you recognise all the ingredients listed as real foods? If not, make the swap for a less processed option.
- New recipes – Try a new recipe each week. It doesn’t have to be anything complicated or time consuming, but it will increase the variety, interest and nutrition in your diet.
- Healthy fats – Get into the habit of adding milled flaxseed to your diet every day. You’ll be getting a healthy dose of omega 3 fats, topping up your protein levels and adding extra fibre to your diet.
- Go green – Add something to your diet that you are going to enjoy eating. We all know that broccoli is good for us, but if you don’t like it, try a different green vegetable. Why not try kale, leeks, rocket or watercress instead?
- Frozen food – Check out the frozen food aisle. You will find a great selection of frozen vegetables, fruit and herbs there that can save you time, effort and money. A great way to add more variety to your diet.
- Cook once, eat twice – Get into the habit of batch cooking and make extra to take for tomorrow’s lunch or pop into the freezer to save time cooking on another day.
- Sweet treats – Chocolate is a great source of polyphenol antioxidants, but it has to be the dark stuff to make the difference. Choose chocolate with a minimum of 75% cocoa and get into the habit of having a little every day.
- Herbal tea – Swap one of your cuppas to a herbal tea to help keep yourself well hydrated. This can be an easier switch than drinking cold water at this time of year.
- Get outdoors – Getting out in daylight at this time of year is important to help reset your sleep-wake cycle. Commit to 15-20 minutes outside every day for a week and see how it makes you feel.