Tackling Nutritional Changes In January

January is tough enough without the pressure of restrictive, unsustainable diets being thrown at us. Here are some simple ways to make sustainable nutrition changes to improve your health.

Establishing your ‘Why’

 Start by making a list of reasons you want to lose weight or make healthier food choices for example to lose weight, have better energy levels, improved sleep, mood digestion, reduce blood pressure or cholesterol. These are individual to you.

 My motivation to make dietary changes is:

 

…………………………………………………………………………………

 Setting Goals

Once you’ve established why you want to make changes to your diet it is important to set realistic goals. Often, we have unrealistic expectations when it comes to dietary changes or weight loss goals and fall into the ‘all-or-nothing’ thinking. The research tells us we are more likely to sustain changes when we set ourselves small and achievable goals. When setting a goal consider whether you could see yourself doing it long term?

 Here are some examples of realistic goals to get started:

 1.)    Aim to have a Balanced Breakfast every day

Having a balanced breakfast meal with adequate protein, fibre, carbohydrates and healthy fats can help to promote satiety and mange appetite during the day. It is an opportunity to nourish your body with key nutrients first thing.

Building a Balanced Breakfast

Aim to include a slow-release carbohydrate, protein source, fibre and some healthy fats-here are some examples of combinations to pick from;

  • Slow-release carbohydrate; Oats/All Bran Original cereal/Weetabix/Wholegrain bread

  • Protein Source: Smoked salmon/ Eggs/Cottage cheese/Baked beans/Greek yoghurt

  • Fibre source; berries (any)/apple/mushrooms/tomato/spinach

  • Healthy Fats; Flax/Chia/Pumpkin/Sunflower seeds/Nut butter/Avocado

If time is a challenge in the morning consider making overnight oats or Weetabix in a jar with added yoghurt, milk, berries the night before and have ready to go.

2.)    Increasing Vegetable Intake

Increasing vegetable intake is a way to boost fibre intake. We know from the research that fibre helps to promote a healthy gut microbiome, improve overall digestion and promotes satiety which can reduce sugar cravings. As a general guide aim for half of your plate to be vegetables at lunch and dinner meals. Preparation time is often a challenge in increasing vegetable intake. Consider stocking the freezer with readily available frozen vegetables or make extra portions of vegetables when cooking in the evening to add to lunch the following day.

3.)    Include a Protein Source at each meal

Protein is essential for various physiological functions including preserving and building lean muscle mass. It helps to promote satiety, better manage appetite and can reduce sugar cravings. Aim to have a portion of protein at each meal.

Food in grams (approximate portion size) Protein content (approximate value)

Greek yoghurt 150g 15g P

Eggs x 2 medium 14g P

Protein milk 250mls 12.7g P

Tuna 80g 1 x can 21.5g P

Smoked salmon 85g 16g P

Chicken breast 100g 23g P

Turkey burger 100g 20g P

Beef 100g 20g P

Kidney Beans 100g 6g P

Red Lentils 40g 11g P

Chickpeas 100g 7g

Tofu 100g 15g P

Quorn mince 100g 13g P

Snack Options

 Cottage cheese 60g 6g P

25g almonds (10-12 almonds) 5g P

Hummus 50g (1/4 pot) 4g P

4.)    Increase activity levels

 Start from where you are. If you are not doing any scheduled daily activity, can you start with two twenty-minute walks daily. That’s ten minutes from the front door and back twice a day. Alternatively try and fit in a quick walk at break or lunch time. The best exercise is something you will enjoy and stick to. Consider what local sports or clubs are available. Whether you are a walker or runner the local park runs are a great way to meet people and take place every Saturday morning. Find your nearest one here:  https://www.parkrun.ie/