I know most of us have told ourselves that this is our year, we’re going to be healthier, eat better, take care of ourselves more but then life gets in the way and it falls on the wayside. That stops now, eating a healthy, balanced diet is one of the most important things you can do to protect your health, and in these trying times, we need to protect our bodies more than ever.

Choose whole-grain foods over refined grains.

Whole grains, like quinoa, brown rice, buckwheat and barley, to name a few, are filled with protein, fibre, and B vitamins. Unlike refined grains, whole grains provide an important source of healthy carbs that help us feel full for longer and keep us healthier, with more energy. So next time you’re thinking of making pasta, consider choosing a whole grain option instead.

Portion Control

A common mistake among people is not understanding portion sizes. It can be hard sometimes, food labels make it difficult to understand and if you’re cooking at home, it can be even trickier. It’s even more confusing when you realise that healthier portion sizes are different for different foods. A good way to remember how much of what you need to eat is by merely looking at your hand. The palm of your hand should be your protein portion, so your meat, fish, tofu, what have you. Your fist should be the carb portion size and your thumb is the correct fat-intake size.

Eat More Salads, Even With Your Dinner

Eat better for less! Salads really don’t have to be boring, they can be filling, delicious and most importantly, nutritious. The secret for a delicious salad is seasoning and lemon juice, make sure to toss your greens with some lemon juice or olive oil to avoid a bland salad. Top tip: Season and add your oil/lemon juice when you first add your leafy bits and then again once you’ve added your toppings, that way every bit of the salad is seasoned.

If you’re making a warm salad (which to be honest, can be a meal on its own) don’t forget to properly season and roast your veggies, it really does take the salad to a whole different playing field. Here are some recipe ideas if you’re stuck.

Increase Your Fruit Intake: Smoothies

It can be hard sometimes to reach that ‘five portions of fruit a day’ target but smoothies make it so much easier. Fruits can be either frozen or fresh, it doesn’t really matter, as long as you’re getting your daily intake and actually enjoying it. Adding a bit of protein powder to your smoothies is also a good trick if you’re trying to increase your daily protein intake. Such an easy way to help you eat better.

Cook At Home More

You never know what you’re truly eating when you eat out. Restaurants tend to smother foods in oil or butter to make the food more flavoursome, which is not a problem if you’re eating out occasionally but when it’s common practice it makes it harder to live healthier. Eating at home is a great way to know exactly what you’re eating and if you’re choosing minimally processed foods, you’re already winning. A good way to not become overwhelmed with cooking during the week is to make a meal plan, it truly is the key to fast, easy meal prep. Also, try to choose recipes that have more veggies in them. You really should be aiming to fill half your plate with vegetables.

Buy More Fruit And Vegetables

It’s always good to plan your meals/make a list before heading to the grocery store to avoid mayhem, just make sure to prioritise fruits and vegetables on that list. These types of foods provide such important nutritional value to our diet, they are filled with fibre, minerals and vitamins that our body needs to be healthier and helps protect our immune system. You’ve probably heard that it’s important to get five portions of fruits and veggies a day and it’s true.

Not A Fan Of Veggies: Roast Them

If you’re not the biggest fan of vegetables but are trying to eat better, a good “trick” to liking them is simply by roasting them. The best part? Almost any vegetable can be roasted. Just add a bit of olive oil or sesame oil, season it to your liking (onion powder, smoked paprika, salt and a bit of chilli is always a winning combo) and throw them in the oven or air fryer. It’s as simple as that.

Limit your Processed Food Intake

Like we said above, it’s better to choose whole grains over processed grains, the same should be said for processed foods. These foods really do make it harder for you to eat better or live a healthier life, they provide little to no nutritional benefits. These foods include pizzas, white bread, crisps, deli meats (unless of course, you get your deli meat from an actual deli), cookies, the whole shebang. Like flavoured drinks, these types of foods should not be consumed every day but rather enjoyed occasionally.

Lots and Lots of Water

In order to live healthier, you need to drink a lot of water. Water not only supports health but also promotes hydration without any additional calories. Moreover, it carries nutrients to all cells in our body and oxygen to our brain. Water also flushes out waste and toxins from our bodies. The reality is, flavoured drinks add no nutritional value to our diet. That’s not to say you should cut them out completely but should be considered more of an indulgence rather than an everyday drink.

It may seem like a lot but all these small steps will really help you to eat better and live a healthier lifestyle. It’s important to treat our bodies with respect and care so that we can live longer and feel better in the long run.