With health taking the lead as a key consumer trend, it comes as no surprise to see how many people are embracing a healthy diet and lifestyle habits.
The convenient access to health and diet tips can help us address pertinent health issues such as fatigue, immune health, brain health and slimming.
1.Snackify your meals:
Snacking is starting to redefine our diet, mostly in response to changes in our busy lifestyles, but also because we love snacks. Look out for air popped rice crisps as healthy alternatives to chips and date and nut bars as healthy alternatives to candy bars.
2. Functional flavour:
Select foods and beverages with function flavours. The latest research into the health properties of food ingredients such as herbs and spices, have put foods such as cocoa, almonds, coconut, ginger, turmeric and cinnamon on the map.
Where previous health guidelines indicated five portions fruit and or veg per day for optimum nutrition, the latest guidelines from the Health Survey for England, indicate 7-10 portions of fruit and, or vegetables per day. However, for many people, it is not realistic to consume such a vast amount of fresh fruit and vegetables daily.
That’s where a daily multivitamin can make a valuable contribution to the daily nutritional intake.
4. Eat more veggies:
The staggering recommendation of eating 7-10 portions of fresh fruit and vegetables is nothing but overwhelming, until you start juicing your vegetables. Juicing extracts the clear juice of veggies such as beetroot, celery, cabbage and carrots, packing an antioxidant and vitamin punch into your juices and smoothies. There is nothing wrong with adding these veggie juices into your salad dressing – how is that for pimping your salad with extra vitamins?!
5. Immune boosters:
Chillies: Chillies are rich in a component called capsaicin, which is responsible for the burning sensation when you eat them, as well as helping in the management of colds and flu. Eating chillies can cause a runny nose, which thins mucous secretions, potentially helping to relieve mucous congestion.
Ginger: Ginger is known to have expectorant properties, helping to expel mucus from the respiratory system. Despite its hot taste, ginger has anti-inflammatory properties, which combat the pain-causing inflammation of sore throats, colds and sinus congestion.
Garlic: Garlic is probably the most well-known of all flu-fighting foods. Taking a garlic supplement can help prevent and also shorten the duration of a cold through its antiviral properties.
6. Fatigue fighting foods:
First find out why you feel tired. If you feel tired despite a healthy diet, regular exercise and sufficient sleep, visit your doctor and have your blood pressure and iron levels tested. Both low blood pressure and low iron levels are known to cause fatigue.
In the case of low blood pressure, take a multivitamin enriched with ginseng. For low iron levels, take an iron supplement. Dietary sources of iron include red meat and dark green leafy vegetables such as spinach.
B-vitamins also play a vital role in energy management, especially if you lead an active lifestyle. B-vitamins can be taken in supplement form and dietary sources include dairy products, fish, eggs, meat and wholegrain cereals.
7. Brain boosting nutrients:
Pack in these foods with brain boosting nutrients to support your focus and memory to perform under pressure.
- Omega 3: Walnuts, flaxseeds, oily fish such as salmon and sardines
- B-vitamins: Whole-grain cereals, poultry, meat, wholegrain cereals
- Phospholipids: Eggs, soy beans
8. Beauty foods:
Beauty nutrition is one of the fastest growing health trends. No wonder, if you consider the vast amounts of research showing us which nutrients and foods are best to nourish our hair, skin and nails. Look out for these nutrients:
Vitamin E: supports healing of skin and may help prevent scarring
Zinc: this nutrient is important for the repair of skin damaged by acne, as well as helping to prevent bacterial infections
9. Tame your Appetite: time-plan your protein snacks
Research has established the strong role of snacking in appetite control. It is far better to eat smaller meals plus snack meals throughout the day, than eating one or two large meals per day.
The smart snacks to have are the ones with higher protein, fat or fibre content.
- ½ diced apple with 100 ml plain yoghurt, spiced with cinnamon and a seed sprinkle.
- 175 ml full fat greek yoghurt
- 10-12 almonds
- 45 g lean biltong
- 40 g protein bar
10. Plan to succeed:
Planning is still one of the key factors to success in following a healthy diet. They say, “Failing to plan is planning to fail”. This leaves us with the challenge to make sense of the overwhelming amount of diet information, which is often conflicting and confusing. That is why it is always best to consult a registered dietitian, for expert advice on the best nutrition plan to suit your needs. Another option is to look out for an online health or nutrition coach. A registered health professional would provide you with the best advice.