- Stay hydrated! Have a glass of water when you wake, at meal times and keep a water bottle with you throughout the day. Being hydrated wards off lethargy and improves your cognitive function.
- Eating protein with every meal will help keep you feeling fuller for longer. Your body needs protein to repair muscle tissues and protein is satiating too, making your meals more filling, thus making you less in need of a snack.
- Eat fibrous carbohydrates with every meal (vegetables and fruit– full of vitamins, nutrients and fibre)
- Replacing some starchy carbohydrates (white or highly processed carbohydrates like bread, cereal, potatoes, and white rice) in favour of darker, less-processed carbohydrates and those that contain more fibre and protein, like beans, lentils, sweet potatoes, and brown rice. Starchy carbohydrates can give you an instant hit of energy (due to its lack of fibre) which can then lead to an energy dip soon after, whereas more fibrous carbohydrates and wholegrains release energy slower.
- Try not to skip breakfast it has been linked with an increase in obesity and diabetes risks, as well as low mood. Here are a few quick, healthy breakfast ideas-
- Scrambled eggs, bacon medallions, a slice of wholemeal toast, tomatoes or some fruit.
- An omelette with 2 or 3 eggs, 2 slices of chopped ham, mushrooms, peppers and tomato or vegetables of your choice.
- Vegan option- One packet of pre-cooked lentils, one handful of mixed nuts, and 2 cups of mixed vegetables stir-fried in coconut oil. (vegan)
- Vegetable smoothies – ½ cucumber, handful of spinach, broccoli, lemon juice, water and a piece of fruit to sweeten.
- Keep meals at home simple!
- Meat and vegetable stir-fry: One pound of meat and one pound of mixed vegetables, stir-fried in butter or coconut oil. Makes four servings.
- Make the most of whole foods that were frozen at their peak of freshness. Examples of things you can buy frozen are: organic quinoa or brown rice, lots of vegetables, vegetable mixes for casserole / stew bases, pre-chopped vegetables (like broccoli or peppers), and fruit (like blueberries, raspberries, and mango).
- Plan ahead and cook meals in batches where possible. Freeze portions to take to work and defrost.
- If ever there was a time for one pot wonders, slow cookers and soup makers, it is now!
- Stews- Put two pounds of vegetables and two pounds of meat into a slow-cooker. Optionally, add a few sweet potatoes or a can of beans. Makes about eight servings.
- Meat and vegetable soup: Chop up a pound of meat and boil it in a pre-made broth (either pre-packaged or made earlier). Once it’s boiled, turn down to a simmer and add a pound of vegetables. Optionally, add two sweet potatoes or a can of beans. Makes about four servings.
- Fresh soups are available to buy at most supermarkets too.
- Caffeine has a half life of up to 6 hours in some people, it is cumulative in your system too, if you have trouble getting to sleep, consider reducing caffeine gradually (starting by taking out your last caffeinated drink of the day) and see if this helps. When we are sleep deprived, our bodies often search for external sources of energy to keep it going (crisps/chocolate/biscuits). Improving our sleep often reduces our snacking habits.
- Plan healthy snacks to have at work, (to avoid the instant sugar hit then crash)
- Vegetable crudités
- Fruit / Vegetables chopped and eaten with a dip- almond butter/hummus
- Greek yogurt with fruit and/or granola
- 30g of unsalted nuts
These tips are not exhaustive and not all are applicable to every person in every situation. If you have any questions or comments, do feel free to get in touch, my details are at the top of this hand out, I’d love to hear from you!
Thank you for all that you are doing for our community and our country at this most challenging time. You are invaluable, appreciated and a total asset. Thank you.
With the warmest of wishes,
Nutrition Coach & Fitness Instructor
Website: Mission Nutrition