Start With These 3 Nutrition Tips!
Where do I start?
Knowing where to begin when trying to improve your nutrition can be overwhelming.
Here are 3 nutrition tips that you can implement into your daily routine and make them a part of your lifestyle!
1. 2 fruit and 5+ vegetables
Consistently eating masses of low starchy veggies fills you up, loads you with vitamins and minerals and stops you wanting to eat junk. Well, most of the time!
They are a good source of dietary fibre, they can prevent constipation and other digestive problems and maintain a healthy gut.
As long as you don't fry or roast them in a lot of oil, fruit and vegetables are usually low in fat and calories. Eating them helps you maintain a healthy weight and keep your heart in good shape!
For maximum benefits, aim to include a variety of fruits and vegetables in your 5+ portions. Different fruits and vegetables contain different combinations of vitamins, minerals, and other nutrients.
When it comes to your 2 servings of fruit, they can be fresh, frozen, canned in juice or dried.
2. Hydration
Did you know 50-60% of your body weight is water? As you lose water every time you pee, sweat or breathe, you need to make sure you keep yourself topped up during the day. This will help avoid the negative side effects of dehydration – tiredness, headaches, dry mouth, constipation and dry skin.
Making sure you are passing large volumes of very pale pee throughout the day is the way to make sure you are well hydrated – the amount is different for everyone, but dark pee is a problem!
Try these tips to help you drink more water:
🍋 Add sliced fruit to your water. Lemon, lime, apple, pear or a small handful of frozen berries all work well.
🥒 Slice up cucumber to give water a new level of refreshment!
3. Protein
Protein helps us to feel full for longer, so it is important to include protein at all your meals and ideally in your snacks too! It will help you manage your hunger throughout the day and prevent unhealthy snacking! It also helps with muscle repair and can help prevent muscle loss.
Aiming for around 15-20g at breakfast and 20-25g at your lunch and dinner meals is a good place to start.
An easy way to get protein in is to add a protein powder to your porridge, smoothie etc. DediKate Members receive 10% off True Protein, head to Member Deals on DediKate to get yours!
Looking for more nutrition tips and advice? 🥬
On DediKate, you will find even more nutrition info, recipes, tips and tricks, meal plans and ideas, DediKate Eat Great (nutrition chats) and more!
Learn how to fuel your body and look after it with food, in a long term sustainable way. No diets and no guilt!
You can also get in touch with DediKate Nutritionist, Claire who answers our nutrition questions and runs wellbeing workshops and programmes.
Start your 7 day free trial on DediKate today!
Get in touch with DediKate Nutritionist, Claire!
Claire is a registered nutritionist, with over 18 years experience and has recently completely a Diploma in Positive Psychology. She is a published author with two best-selling books, regularly appears on TV, radio and at speaking events, and is the owner and director of the private nutrition practice and workplace wellness company, Mission Nutrition.
You can also watch Claire's Masterclass replays which are available at any time! ⬇️
