Recent world events have resulted in many of many of us taking a step back, a deep breath, and some time to review our lifestyle habits. This includes what we eat and drink!  Nutrition plays an important role in both physical, and mental, health and well-being. If you know you have some room for improvement, here are some ideas to get you started. Think about those that are most relevant to you – simple steps can help to make your nutrition work for you, and help you to feel and perform at your best.

Top ten nutrition tips, in no particular order:

1.Eat more plants

-        We learn more about the benefits of plant-based nutrition everyday – it doesn’t mean cutting out the foods you love, but thinking about how you can include more vegetables, legumes, fruit, nuts, seeds and wholegrains.  Packed with fibre, vitamins, minerals and antioxidants, plant-based foods help to keep our body systems working well to keep us healthy and energised.

2. Fibre

-        Eating more plants will automatically increase your fibre intake – and try to make more of your grain-based foods the wholegrain varieties.  Gut health is the key to optimal function of so many of our body systems and fibre is a great way to improve digestive function.  The health of our gut is linked not just to digestion, but also has an impact on immune function and brain health.  So getting your daily fibre can help you to stay fit and well, both physically and mentally.

3. Variety

-        You may have heard the recommendation to eat 30 different plant foods per day…..have a go this week, it’s not as hard as you think.  Variety helps us to get a range of different nutrients – if we eat the same small range of foods everyday we may not be getting enough of some of the essentials, leaving us fatigued and potentially unwell.  Increase your food vocabulary for improved health, energy and vitality.

4. Plan your snacks

-        Keep nutritious snacks on hand so the healthy option is the easy option.  It might require  a bit of prep work and planning, but once you get into a routine you will notice the benefits and it will make the organisation worthwhile.  Snacks that help keep your blood glucose levels stable will help to prevent the mid-afternoon slump.  A low-glycemic index snack containing protein, fibre and healthy fats will also help fill you up and reduce sugar cravings.  Great examples include berries with yoghurt, a handful of nuts, seed crackers and carrots with hommus, or chia pudding.

5. Drink up

-        Stay hydrated – it will help keep your energy levels up and help your brain to function at it’s best as the day goes on.  Water and tea are great options, and nothing wrong with a daily coffee or two as well.  Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time and has the potential to reduce stress levels.  A smoothie is another great way to add in some fruit and vegetables for nutrient dense hydration.

6. Eat your greens

-        Aim for at least 2-3 different green vegetables per day – good for fibre, vitamins and minerals, but also the green leafy ones contain nitrate that can help boost exercise/sports performance!  If you are not a bit fan, try eating them in different ways – green smoothie anyone??

7. Don’t fear fat

-        Healthy fats are important to keep our body and mind healthy.  Think avocado, extra virgin olive oil, nuts and seeds, and the important omega-3 fats from fish and seafood.  Omega-3’s have been found to have a specific impact on brain function and mental health, as well as inflammation in the body.  If you don’t eat fish, look for vegetarian omega-3 sources such as walnuts, chia seeds and flaxseeds.

8. Try a new recipe

-        Can’t cook?  Learn some basics.  Love to cook?  Try some new recipes.  Experiment with different foods and ingredients – many of us have our staple meals we turn to each week, but the best way to vary your nutrient intake is to try different things. 

9. Be mindful

-        Mindfulness applies to many areas of life, and can make a big difference when you are working on nutrition habits.  Think about when, where, what and how when it comes to eating and work on listening to your body.  Learning to be mindful can transform your relationship with food.

10. Enjoy your food!

-        Eating well is about enjoying your food and eating experiences – don’t forget that nutritious food can also taste amazing. Of course it’s great to celebrate and enjoy special foods on particular occasions – it’s what you do most of the time that will make the difference to health and wellness, so make your day-to-day meals delicious.  Making healthy food taste good will make you want to eat well!

the author: Lisa Middleton - Advanced Sports Dietitian

Lisa is an Advanced Sports Dietitian with over 20 years’ experience advising some of the nation’s most elite and successful athletes and teams across a range of sports including:

-        Essendon, Hawthorn and St Kilda AFL Football clubs

-        Melbourne Vixens Netball club

-        Melbourne Storm Rugby League club

-        Melbourne Victory Football club

-        Victorian Institute of Sport

-        Melbourne United and South East Melbourne Phoenix NBL basketball teams (2014-current)

-        Basketball Victoria (2019-current)

At Lifecare Ashburton, Lisa provides nutrition consultation, including assessment and tailored advice, to help individuals get the most out of their nutrition - whether that be for health, well-being or to perform at their best.

Away from the clinic, Lisa provides high performance nutrition services to sports teams, and regularly speaks with corporate, school and sporting groups about nutrition for performance. 

Lisa has lectured at Deakin University and Victoria University and is the past President of Sports Dietitians Australia (where she continues to be involved).  

Lisa is also an experienced nutrition writer and author, contributing to a number of online health and wellbeing programs (including Chris Hemsworth’s Centr, Tiffany Hall’s TiffXO and Emily Skye Fit). 

As an author, her most recent book is Super Food for Performance in Work, Sport and Life, which focuses on practical nutrition solutions, tips and recipes to help you get the best out of your nutrition, both for everyday and sporting endeavours.   

Her qualifications include: Bachelor of Applied Science (Human Movement), Masters in Nutrition and Dietetics, Graduate Certificate of Sports Nutrition, Certificate IV in Fitness (Personal Trainer).

Website: www.lisamiddleton.com.au
Facebook: https://www.facebook.com/LisaMiddletonSportsDietitian
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Twitter: @Lisa_Middleton