Small Changes, Big Impact!
You can make a difference at any time.
Scrolling through social media, reading books, seeking expert advise can be overwhelming, especially when you receive so much information and sometimes contradictory information.
Take it one step at a time. Make small, sustainable nutritional changes and these can lead to significant positive health outcomes. Here are three changes you can consider and make at any time to improve your well-being. Try just one of them, it's never too late:
1. Increase Fibre Intake
Why it helps: Fibre improves digestion, regulates blood sugar, lowers cholesterol, and helps you feel full longer, reducing overeating as well as supporting our gut bacteria.
How to implement: Add more fruits, vegetables, whole grains (like oats and brown rice), legumes, nuts, and seeds to your meals. Make sure you introduce more fibre slowly and drink enough water.
2. Stay Hydrated
Why it helps: Proper hydration supports digestion, energy levels, skin health, and cognitive function.
How to implement: Aim for 6-8 glasses of filtered water a day. If plain water doesn't float your boat, try infusing water with fruits or herbs for more flavour (I love mint and lemon), and carry a water bottle to remind yourself to drink regularly.
3. Eat More Plant-Based Foods
Why it helps: Plant-based diets are rich in vitamins, minerals, antioxidants, and fibre, which support heart health, reduce inflammation, and can improve longevity. Eating more plants also supports your gut health by giving them more prebiotic fibre.
How to implement: Increase your intake of vegetables, fruits, legumes, nuts, seeds, and whole grains. Start slowly and make sure you're drinking enough water if you're not used to consuming plant fibre. Then try one plant-based meal per day.
Small changes we can make, that aren't overwhelming but still have a positive health outcome are not difficult to achieve. You don't have to do them all, pick one and see how you get on. Here are another 3 you could choose from:
4. Cut Back on Added Sugars
Why it helps: High sugar consumption is linked to weight gain, diabetes, heart disease, and poor energy levels as well as being detrimental to our gut health.
How to implement: Reduce sugary drinks (sodas, juices), snacks, and desserts. Replace with natural sweeteners like honey, or even better choose whole fruits instead of processed sweets.
5. Add Healthy Fats
Why it helps: Healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish (like salmon) support brain health, heart health, and hormone balance.
How to implement: Use olive oil or avocado oil for cooking, snack on nuts, or add chia or flaxseeds to smoothies or salads.
6. Prioritize Lean Proteins
Why it helps: Lean proteins like fish, chicken, turkey, tofu, and legumes help build muscle, keep you full, and provide essential amino acids for cellular function.
How to implement: Incorporate lean protein into each meal, and reduce intake of processed meats and fatty cuts.
7. Limit Processed Foods
Why it helps: Processed foods are often high in unhealthy fats, sugars, and salt, contributing to chronic diseases, weight gain and poor digestive health.
How to implement: Focus on whole, unprocessed foods like fresh fruits, vegetables, whole grains, and lean meats. Gradually replace snacks like chips and cookies with nuts, fruit, or yogurt. Always check the labels, if there are ingredients that you don't recognise or you wouldn't find in your larder, put it back on the shelf!
8. Eat Mindfully
Why it helps: Mindful eating promotes better digestion, reduces overeating, and helps you enjoy your food more, leading to improved mental and physical health.
How to implement: Slow down when eating, chew thoroughly, and savour each bite. Try putting your fork down between bites and avoid distractions like TV or phones during meals.
9. Balance Your Macronutrients
Why it helps: A balanced intake of carbohydrates, fats, and proteins ensures you get essential nutrients for energy, muscle repair, and brain function.
How to implement: At every meal, aim to have a mix of vegetables (fibre), lean protein, and healthy fats, with a moderate amount of whole grains or starchy vegetables.
10. Include Probiotic and Fermented Foods
Why it helps: Fermented foods (like yoghurt, kefir, kimchi, sauerkraut) are rich in probiotics, which support gut health, digestion, and immunity.
How to implement: Add a serving of fermented foods daily, such as yoghurt for breakfast or kimchi on the side with lunch or dinner or enjoying a small cup or kombucha with your meal.
11. Snack Wisely
Why it helps: Snacking can keep energy levels steady, but unhealthy snacks can contribute to weight gain and nutrient deficiencies.
How to implement: Choose nutrient-dense snacks like nuts, seeds, fruit, veggies with hummus, or whole-grain crackers with cheese.
12. Watch Your Portion Sizes
Why it helps: Overeating, even healthy foods, can lead to weight gain and digestive issues.
How to implement: Use your hand size to help determine your portion size (palm of your hand for protein, handful of vegetables, fist size of carbs and a thumb size of fats per meal - double for a man). Also try smaller plates and pay attention to hunger cues, eat slower and stop eating when you're 80% full.
13. Plan Your Meals
Why it helps: Meal planning helps ensure balanced, nutritious meals and reduces the temptation of convenience foods or takeout, which are often high in unhealthy ingredients.
How to implement: Plan your meals at the start of the week, including grocery lists with whole, nutrient-dense ingredients. Try batch cooking to reduce how often you have to cook.
By integrating even a few of these changes we've looked at over the last few days, into your daily routine, you can create lasting improvements to your health and quality of life.