Healthy Eating Habits

When, how and what to eat for a healthier body and mind 

Changing your mindset

Adopting healthy eating habits isn’t about deprivation and diets, it is about embracing a positive way of eating that improves your physical and mental wellbeing. It’s about being open minded by trying new healthy foods and recipes rather than being stuck in a rut with ingrained eating habits that might not be doing you any favours.  

When to eat

• Know when you are hungry rather than bored, stressed, unhappy or thirsty.

• Eat meals regularly, snack conservatively and not too close to your bedtime.

• Give yourself time to eat without rushing.

Shopping for food

• Read the label - looking out especially for hidden sugars, too much salt, additives and too much saturated fat.

• Be organised with a list to avoid unhealthy impulse buys.

Takeaways and Eating Out 

Enjoying an occasional Takeaway is convenient and meals out with friends and family can be great fun but where possible choose wisely.  

• Choose grilled food over deep fried or battered.

• Choose tomato or vegetable based sauces over creamy sauces.

• Keep the main portion size down and fill yourself up with a side order of vegetables or salad.

Keep Hydrated 

• By the time you feel thirsty you are probably already dehydrated.

• Drink plenty of water and herb teas. 

• Coffee and alcohol in moderation and avoid sugary drinks.

Are Fats good or bad?

Don’t shy away from healthy fats found in oily fish, nuts and seeds, extra virgin olive oil, avocados - they offer big benefits in terms of hormone and mental health. Cut back on saturated fats found in meats and processed foods as these can cause weight gain and inflammation.

The Protein myth

• Protein is an essential building block for many of your body’s functions, can help you feel fuller and plays a role in balancing blood sugar.

• However unless you are doing intense strength workouts you don’t need huge amounts of protein in your diet. A portion of protein should fit in the palm of your hand and you need approx 2 portions a day.

• Fish, poultry, Tofu, eggs, nuts, seeds and beans are all good sources of protein.

• The average man needs 55g of protein a day and the average woman needs 45g per day.

White Carbs

The whiter the food the less nutritious it probably is - white rice, white pasta, white bread, white cereal - generally have less nutrients and can give you blood sugar spikes - choose wholegrain options instead. 

Is 5 a day enough?

Vegetables and fruit provide fibre, promote a healthy gut and contain a wealth of vitamins, minerals and other nutrients so why stick at 5 a day?  The wider the selection the better.

And finally, enjoy!

Enjoy eating mindfully and the feeling of eating wholesome, nutritious foods

© C Spurling BA (Hons) Dip ION    © GS Method