1. Eat more colours. The colours of salads, vegetables & fruits provide a whole host of protective effects in the body.
2. Eat oily fish. Fatty fish like salmon is loaded with omega-3 fatty acids & various other nutrients.
3. Limit your intake of refined carbohydrates. Refined carbs have been highly processed & had all the fibre removed from them. These are essentially empty calories.
4. Don’t overcook meat. Meat is very high in protein & important nutrients but when overcooked or burnt can contain harmful compounds which can be carcinogenic.
5. Eat nuts. Studies show that nuts can help you lose weight & may be able to fight heart disease & type 2 diabetes.
6. Try alternative grains. It is easy to get stuck eating wheat most of the time. Try millet, buckwheat, quinoa, brown rich, oats & red rice for a more nutritious alternative.
7. Stay well hydrated. Aim for 6-8 glasses of water each day. Be aware of the caffeine and sugar content of your drinks too, as not all liquids will hydrate you the same way.
8. Relax & take your time over meals. Take your time to chew your food well. You are what you eat, digest & absorb.
9. Eat some raw vegetables every day. Raw vegetables are higher in nutrients. Try making some different coleslaws to give variety to your salads -the possibilities are endless.
10. Eat eggs. Whole eggs are so nutritious that they are often called “nature’s multivitamin”.
11. Prepare your meals in advance. Preparing food when you have more time means you are less likely to take shortcuts & more likely to make healthier choices.
12. Don’t overcook vegetables. Vegetables lose their beneficial nutrients if you boil them for too long.
13. Try growing some of your own food. Home grown salads & vegetables are packed with nutrients & taste amazing. Try a window box if you don’t have much garden space.
14. Eat seaweed. Seaweeds are a rich source of iodine, magnesium & many other important minerals. They can be a great replacement for salt in many recipes.
15. Add chickpeas or beans to your salads. These are a great source of fibre & protein.
16. Add interest to plain foods so you don’t get bored, for example add red onion & turmeric to scrambled egg for twist!
17. Eat plenty of cruciferous vegetables. Broccoli, kale, Brussels sprouts, cauliflower & spring greens are a good source of magnesium & indole-3-carbinols.
18. Use more herbs & spices. Spices such as ginger & turmeric have potent anti-inflammatory & anti-oxidant effects.
19. Take care of your gut health with probiotic foods, supplements & fibre. Fibre functions as fuel for the gut.
20. Make small changes you can continue with. Don’t overwhelm yourself with a complete diet overhaul.
Our resident nutrition expert Marko Humphrey is on hand to help you get the right balance between Nutrition & Hydration & exercise to make sure you train at an optimal level. Whether you are training for a sporting event, managing a medical condition or trying to lose weight, all of our nutrition advice is tailored to your needs and situation. Email marko.humphrey@mvtlc.org for more information about how we can help you.