Healthy Nutrition Basics: Simple Tips for Everyday Living
Eating well doesn’t have to be complicated! Whether you’re a busy professional, a full-time mum or just trying to improve your lifestyle, understanding the basics of healthy nutrition can help you feel your best and stay energized.
Here’s a simple guide to what you should eat, what to avoid, and how to stay hydrated…
What to Eat for a Balanced Diet
Whole Grains
Foods like brown rice, whole wheat pasta, and oats are great sources of energy and fibre. They help you feel fuller for longer and provide slow-burning fuel for your body.
Fruits and Vegetables
Aim to fill half your plate with colourful fruits and veg at each meal. They’re packed with vitamins, minerals, and antioxidants that support overall health. Try to get a variety of colours—green, orange, red, purple—to cover a broad range of nutrients.
Lean Proteins
Protein is essential for muscle repair and energy. Go for lean options like chicken, turkey, fish, beans, and tofu. Including plant-based proteins such as lentils or chickpeas can also add more fibre to your diet.
Healthy Fats
Don’t be afraid of fats, just choose the right ones! Healthy fats like those in avocados, nuts, seeds, and olive oil can support brain function and heart health. These fats are also great for skin and hair health.
Dairy or Alternatives
Dairy foods like milk, cheese, and yogurt provide calcium and vitamin D, which are important for strong bones. If you’re dairy-free, opt for fortified plant-based alternatives like almond or soy milk.
Processed Foods
These are often packed with preservatives, unhealthy fats, and added sugars. Items like ready-made meals, chips, and sugary cereals are convenient, but they don’t offer much nutritional value. Try to prepare meals from scratch whenever possible.
Sugary Drinks and Snacks
Fizzy drinks, sweets and pastries might taste good, but they can lead to energy crashes and weight gain over time. Instead, satisfy your sweet tooth with natural options like fruit or a small square of dark chocolate.
Excess Salt and Saturated Fats
Too much salt can increase your blood pressure, and saturated fats (found in things like fried food, butter, and fatty cuts of meat) can raise cholesterol levels. Try to limit these to maintain heart health.
Water Intake: Stay Hydrated!
Water is essential for almost every function in the body. From maintaining body temperature to helping with digestion and keeping your skin looking fresh, proper hydration is key. Aim for 6-8 glasses a day, but remember that you might need more if you’re active or it’s a hot day.
Tips to Drink More Water:
Carry a reusable water bottle with you.
Add slices of fruit or a splash of juice to make it more interesting.
Drink a glass of water with every meal.
Hydrate before you caffeinate. Fancy another coffee? make it a treat if you drink a glass of water first!
Keep It Simple
At the end of the day, healthy eating doesn’t need to be overly restrictive or complicated. A good rule of thumb is to eat a variety of foods, focus on whole, unprocessed options, and drink plenty of water.
Your body will thank you for the small changes you make today—so why not start with one of these tips and see how much better you feel!
Finally
At 3-1-5 we have a wealth of experts on hand to advise and guide you. Within our in-house partners we have Replenish Kitchen our very own on site cafe providing healthy nutritious meals, smoothies and for those who really want convenience and time-savings why not give their meal preps a go!
Vitality at 3-1-5 are the supplement experts. Go and chat to Mat or Stephen who can guide you on how to boost your health and wellness with premium supplements and vitamins tailored to support any active lifestyle