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5 Simple Nutrition Changes You Can Make For 2023

Updated: Nov 24, 2023

.... or any year in fact!!!

Kickstart your healthy eating plan this year with simple and easy to implement nutrition tips!

How are you approaching your eating habits this year?

Many people begin the year with quick fixes and calorie counting diets that are often full of inflammatory style food designed to meet the lastest fad. The lastest fad is a high protein diet so the money grabbing food industry have made a wide range of junk food to pacify the unsuspecting dieter. This type of food will not serve you well in the long term!!! It leads to inflammation which may lead to heart disease, chronic disease and poor gut health. And it will in the long term make losing weight harder.

I thought while I was working away in the office I use near George Square in Glasgow City Centre I would put together some simple changes that you can make to your diet that can result in long term health benefits.

No need to change everything at once! Take one change and work on it for 40 days. 40 days creates a habit. Then once you are feeling confident try creating another habit. There are nine 40 days per year. That's nine difference changes that you can make in one year. The overall benefits that may occur include better gut health, skin, hair, immune system, mental health, and so much more. This is a far better way to kick start weight loss. Yes, it's slower but more sustainable.

To get you started here are five things that you can do to make 2023 the year that changed your health. Keep it simple. Draw out a plan. Add it to your calendar on a week to week basis and you will see a difference with a month or two that will inspire you to keep going and making those changes.

  1. Incorporate more fruits and vegetables into your diet. Aim for a variety of colours and types to ensure that you're getting a wide range of nutrients. You can do this by adding a serving of produce to each meal and snack, or by replacing processed foods with whole fruits and vegetables. Start week 1 by taking one meal and adding an extra fruit or vegetable to it. Then another in week 2 and so on until you reach 40 days. By them you will be eating 5-6 extra fruit and veg per day!!

  2. Choose whole grains instead of refined grains. Whole grains, such as whole wheat, brown rice, and quinoa, are higher in fibre and nutrients than refined grains, such as white bread and pasta. Start by eating going 50/50 and slowly introducing more and more of the high fibre and less of the white stuff!!

  3. Reduce your intake of added sugars. Added sugars, which are found in many processed and packaged foods, contribute empty calories to your diet without providing any nutritional value. Instead, opt for naturally sweet foods, like fruits, to satisfy your sweet tooth. If you take sugar in tea reduce your teaspoon size bit by bit. Within 40 days you will be consuming less sugar and will have more energy.

  4. Eat more plant-based protein sources. Plant-based protein sources, such as beans, lentils, nuts, and seeds, are rich in nutrients and can help to reduce your risk of chronic diseases. There's no need to go vegan, just either add beans, lentils or nuts to a current dish and reduce the meat. Alternatively, have a couple of vegetarian days per week.

  5. Drink plenty of water. Water is essential for maintaining good health and hydration. Aim to drink at least 8 cups (1.5l) of water per day, and more if you are physically active or living in a hot or dry climate. You can also incorporate other hydrating beverages, like herbal tea and probiotic fermented drinks like kombucha into your diet.

Nurition is an important aspect of your health. "We are what we eat" may sound corny but it's true. Aim to get balance. A superfood is only a superfood if it's eaten as part of a healthy balanced plate. We need more than blueberries, avocado, coconut oil in our diet. We need variety.

Check out the BANT wellness plate to give you an idea of the types of nutrients that are required to eat a varied healthy diet.

Is eating a balanced plate something you struggle with?

Do you find it hard to know what and when to eat?

Are you struggling to even get started?

Would you benefit from support from an expert in the nutrition field?

Well struggle no more!

My 30 Day Revitalise Your Health programme helps you with all that. I have worked extensively in many areas in and around Glasgow as a Nutritionist for a number of organisations developing nutrition and cookery classes for 9 years. My 30 Day Revitalise Your Health programme incorporates all that I have learnt to help people make simple and healthy choices around food.

Marie Jarvis is a BANT Registered Nutritional Therapist / Nutritionist, who specialises in nutrition and lifestyle medicine.

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