After taking things a bit easier over the summer months, things are stepping up a gear as we settle into a new season. Whether you want to build a stronger immune system, lose weight or support your mood and mental health, making a few healthy changes to your daily diet can help you get there.
If you are set on making a change, think about why; having a goal is important, but the reason behind the goal is what will keep you going if things get tough. For example, if your goal is weight loss, then the reason might be to feel better in your clothes, or if your goal is more energy, your reason could be to have fewer of those 3pm energy dips. This helps to make your goal a bit more specific and measurable so you will know when you have hit your target.
To make sure the changes you make are as effective as possible, they need to be easy to stick to and sustainable.
To give you some inspiration, here are 10 things I suggest to switch up your diet in September. Choose one this week. Try it on for size and see what difference it makes to how your feel. Then add another little change next week. Weight loss, better energy, curbing carvings and better mood can all be achieved with small, sustainable changes.
1. Hit hydrate before you caffeinate
Start your day with a glass of water to rehydrate and re-energise yourself.
2. Snack less
This might mean eating a little more at main meals to keep you going for longer. Adding in some extra protein, fat and fibre will help you to feel fuller for longer, making it easier to snack less.
3. Buy one food you don’t usually eat
This will help increase variety in your diet – perfect to add a little extra nutrition, or build a better balance of gut bacteria. It could be something as simple as picking up a cauliflower, instead of your usual broccoli; switching to wholemeal pasta, or popping a can of chickpeas/lentils/pulses into your trolley.
4. Rethink your drinks
Don’t ‘waste your calories’ on fizzy drinks, juice, alcohol or cappuccinos. Get better hydrated by drinking more water, take a look at some alcohol-free options, or make the switch to herbal teas to cut your caffeine.
5. Palm-sized portions
Include a palm-size portion of protein at every meal and notice the difference in energy levels, cravings and appetite. Here are some simple ways to switch it up:
- Add seeds and natural yoghurt to breakfast
- Add cottage cheese or feta to omelettes
- Have tinned fish/frozen prawns/ready-cooked chicken with lunches
6. Add in some extra nutrition
Pick up a couple of foods that will help you make easy shortcuts to add a little extra nutrition. Some of my favourites are:
- Pouches of lentils or beans that you can add some extra veggies to for a quick lunch
- Olives, capers, sundried tomatoes or roasted red peppers for extra flavour
- Houmous and falafels – simply serve with salad for a quick and tasty lunch
- Frozen veggies with wholegrains – all you need to add is your protein of choice for a complete meal. Have a look at the Merchant Gourmet range.
- Frozen berries
Choose one change for this week. Try it on for size and see what difference it makes to how your feel. Then add another little change next week...
7. Quality and quantity
Think about the quality and quantity of your carbs. Make the switch to higher fibre options. These are low GI, and will help to sustain energy, appetite and stop 3pm munchies.
8. Cook smarter
Get into the habit of cooking something that will do at least one other meal another time. Cook once, eat twice.
- e.g. chilli and rice becomes fajita filling for tomorrow night’s tea
- leftover Sunday roast makes a Monday chilli beef stir-fry
- roast a tray of veggies to use as the base for lunch tomorrow
- chop some extra veg at dinnertime for tomorrow’s lunchbox
9. Keep well oiled
Load up on omega 3-rich oily fish, olive oil, seeds and nuts.
10. Time your meals, but don’t skip breakfast
Aim to have breakfast within an hour or two of waking and eat within a 10-12 hour window, giving yourself about three hours after eating dinner before bedtime.
