Healthy Nutrition Guide

What is Nutrition?

According to the WHO (World Health Organisation), nutrition is “the intake of food in relation to the body's dietary needs”. A healthy nutrition guide will help show you the way, as everybody's dietary needs are as individual as their DNA but making a diet for each and every person would not be possible.

We have created some suggestions for general eating habits, through a healthy nutrition guide that suits the average person for them to achieve good health and wellbeing.

Bowl of healthy vegetables, salads and cheeseDelicious and healthy lunch

Nutrients

As we eat food, our amazingly clever bodies break it down into substances that are known as nutrients. These can be the MACRO nutrients (big ones) such as carbohydrates, proteins and fats and MICRO nutrients (small ones) such as vitamins, minerals and amino acids.

Every nutrient plays a specific role in fuelling our body, much like fuel in a car. For a purring sports car you fill it with premium fuel, fine oil, give it the best mechanical attention and garage it out of the weather.

So, too, for a healthy well-functioning body, we need to feed it great fresh foods, healthy liquids, take it for exercise and house it in a non-toxic environment. Use the healthy nutrition guide below to help take you forward in your health journey.

Breakfast of bacon, egg, salads and a fritterReady for breakfast?

What does a healthy nutrition guide look like?

If you look around you, and look in the mirror, you will see we are all so different. We are different ages, some tall and some short, there are skinny ones and round ones, muscly ones and small ones. No two people are identical. So that is why healthy eating is so different - the small child will eat differently to the teenager, and the office manager sitting at her desk for 10 hours a day will eat differently to the gardener outside.

A healthy nutrition guide should offer some guidance as to what to eat, how much to eat, when and how often to eat and other factors that may influence your eating patterns and body health such as sleep, exercise, water consumption and fun!

Snow pea microgreens in bowlSnow peas microgreens just picked

So much choice - what is best?

The media is full of the next big diet thing - 5: 2 diet, keto, paleo, vegan, vegetarian or even pescatarian. To remove some of this confusion here is a guide offering a few vital eating rules:


  • don't eat too much
    Put less on your plate and wait 20 minutes before you have more. Try not to snack between meals and see if you can leave 4 hours between each meal or snack, this gives your body a chance to fully digest the food before you put more in.

  • have at least 12 hours of no food everyday
    Try to do this 5 days a week. This daily “fast” is very good for you for rest and repair of your body and it cells

  • choose vegetables for every meal
    They not only are filling, but they are full of vitamins and nutrients and hold lots of water (see point below!)

  • green and bright colours are best
    Choose green leafy vegetables as often as possible. They are chock full of vitiamins and antioxidants and make you body very happy.Also eat bright foods like carrots, capsicums, pumpkin, red cabbage and melons

  • eat foods that are not processed
    Foods that are minimally processed or are as nature intended them to be, are the best for us to eat. This includes vegetables, fruit, meet, seeds, eggs, nuts and seafood

  • limit the amount of “white” foods that you eat
    This includes pasta, rice, flour, sugar, cake, biscuits, crackers and chips (this can be very hard to do when feeding hungry children and teenagers, as the easy path is toast or cereal for breakfast, sandwiches for lunch, pasta or rice accompanying dinner and the snacks we feed our kids during the day are often made with flour and sugar)

  • consider eating less dairy
    Dairy products such as cheese and yoghurt are fantastic for all sorts of health benefits but some (particularly milk) can generate some inflammatory responses in the body. Eating dairy is a very personal choice and it's one where you should listen to your body as to whether you eat it or not. If you get pain in your gut of suffer diarrhoea soon after eating dairy then you may be lactose intolerant.

  • drink water, lots of it
    Our bodies need around 2 litres of water every day. You can get this from some food, tea and just simply drinking fresh water. Do not ever drink soft drink. Ever.

  • eat and drink thoughtfully
    As you chew and swallow your food, ask yourself is this doing me good or not. Savour every taste, crunch, sweet and salty. Enjoy it. Eating should be a pleasant experience not a guilt trip. And eating with others is even better.

  • feed your bacteria
    In our large intestine, we have a bunch of bacteria called our microbiome. They are bacteria that help us digest our food, aid in many bodily functions and in general well-being. They need to be fed. They eat fibre.

    Make sure that you eat lots of indigestible fibrous foods such as asparagus, green banana flour, artichokes, apples and onions (note: taking a probiotic is only helpful to populate this microbiome if they have plenty of food to eat – the “food” they eat are called prebiotics).

    If your diet consists of lots of processed food and sugary stuff this will not feed the healthy bacteria but instead feed the bad ones. For more information about your microbiome click here.


yellow and white mung bean shootsMung bean shoots

Confused?

While it is confusing as to which healthy nutrition guide to follow, listen to your body. If you have lots of energy, are sleeping well, have no aches and pains, then obviously you are doing the right thing through your diet.

On the other hand if you wake up feeling exhausted every day, your gut feels painful and your poo is sloppy or floats, you have headaches, your skin breaks out every now and again, and you generally feel 'blah', it is a sign that what you are eating is probably not helping you. Try following the above tips for at least one month and see if things improve. Good luck!

Red watermelon, cut in half and dicedYour favourite red fruit? So packed full of nutrients too!


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