10 Nutrition Facts to Help You Maintain a Healthy Lifestyle

Proper nutrition is an essential part of leading a healthy and active lifestyle. It plays a hugely important role in our lives, it can help you feel your best and can also help to prevent diseases and illness. Our immune systems also require essential minerals and vitamins to function properly. Giving your body the proper nourishment that it needs (and deserves) will also provide you with energy and the nutrients you need for growth and repair, all crucial for achieving your health and fitness goals!

This week is #NutritionandHydrationWeek, and to kick things off, we wanted to share some interesting facts about food and nutrition.

1.      There is no such thing as the “perfect diet”

As we all know, perfection doesn’t exist. And, guess what… there is no such thing as the “perfect” diet. Our diets are not a one-size-fits-all, our bodies are all different and have different health and nutritional needs. As long as you are giving your body what it needs, or making an effort to eat healthier and nourish your body, this is enough.

2.      Moderation is fine (and healthy!)

Everyone needs a cheat day (or two!). You have most likely been told all your life, to not eat too much junk food. It is true that we should eat less junk food if we want to live a healthy or balanced lifestyle, but completely abstaining from junk food isn’t enjoyable, it’s not necessarily worthwhile for your health, an it’s not sustainable in the long run. Having a cheat day and eating your favourite treats in moderation, can be helpful when it comes to sticking to your healthy diet.

Indulging in treats every once in a while, will also help when it comes to enjoying holidays such as, Easter, Christmas, etc. And may help with any unhealthy ideas surrounding food.

Of course, the key is moderation. If you have a binge-eating disorder, it’s always best to speak to a healthcare professional or counsellor. As in this case, it may be best to avoid any triggers.

3.      Breakfast is important, try not to skip it

We all know that breakfast is often called the “most important meal of the day”, and this is for good reason.

Our bodies use a lot of energy during the night for repair and growth. Eating a balanced breakfast - a mix of carbohydrates, protein, fibre, minerals and vitamins, can help to increase your energy, and keep you going throughout your day.

If you’re pressed for time in the mornings, check out our recipe for overnight oats. You can make these the night before, grab and go. Simple, healthy and delicious!

4.      Oranges

Oranges are high in Vitamin C and Folate. They also have lesser amounts of calcium, potassium and thiamine (Vitamin B1).

The vitamin C in Oranges helps our bodies in lots of different ways. It makes it easier for your body to absorb iron (to fight anaemia), it boosts your immune system, helps your body make collagen, and protects your cells from damage.

5.      Oatmeal can help your body produce Serotonin

Did you know that eating oatmeal could help to naturally boost your mood?

Porridge oats contain lots of Vitamin B6, which encourages our brains to produce Serotonin - a chemical produced by our bodies which helps to balance out our moods. Oats can also help your brain get more tryptophan, a happiness hormone, and omega-3 fatty acids, which is a great antidepressant.

6.      Eat the rainbow!

Eating a wide variety of foods, will help your body get the essential nutrients that it needs. A colourful plate can help you towards getting your 5-a-day.

The more colours that are on your plate, the more shades of vegetables and fruit that your meal includes, the more nutrients you are eating. An easy way to eat a healthy and balanced diet, is to look at how many different colours are on your plate (excluding artificial colouring, of course - skittles don’t count).

7.      Eat whole foods where possible

Why is it important to eat whole foods instead of processed foods?

The main reason is that whole foods are higher in nutrients. For example, fibre, vitamins and minerals. Whole foods are natural and tend to be lower in sugar too, making them a better choice for people with diabetes or people looking to regulate their blood sugar levels.

Whole foods are simply foods that haven’t been processed. Things like, brown rice, fruits, vegetables, nuts, seeds and legumes are all whole foods.

8.      An  Avocado has more potassium than a banana!

Avocados are rich in potassium and packed with nutrients. One single Avocado actually contains three times as much potassium as one banana, and provides around 15% of your daily potassium needs.

They are also high in healthy fats, around 60% monosaturated fats - which has been said to protect against things like heart disease and high blood pressure.

9.      Broccoli

Broccoli contains twice as much Vitamin C as an orange, and nearly as much calcium as whole milk. And, is better absorbed by the body!

It’s a great source of antioxidants and can promote heart health, help with blood sugar control, boost your immunity and reduce inflamation.

A tasty way to eat brocolli is to season and roast it.

10.   Lemons

Lemons are regarded as one of the world’s healthiest foods. There are many health benefits to lemons, a few of these are; they can help to control weight, support weight loss and they can improve digestive health. The potassium in them can help to boost your energy levels and keep you alert. The Vitamin C in lemons can also help to boost your immunity.

Squeeze some lemon into a glass of water for an instant boost and detox.

*Please consult a healthcare professional before making any drastic changes to your diet.