What Should I Eat to Feel My Best Every Day?

In today’s fast-paced world, keeping a healthy diet can feel challenging. Many of us find ourselves wondering, "What should I eat to feel my best?" The good news is that optimal health doesn’t come from rigid diets or complicated meal plans. Instead, it’s about finding a balance of nourishing foods that work for you. Think of nutrition as the fuel your body needs, it influences your energy levels, mood, sleep quality, and even your immune system. Rather than focusing on restrictions, aim to include a wide variety of foods in your meals. In this blog, we'll explore how to create a balanced diet that meets your nutritional needs while enjoying the process.

The Healthy Plate Model

Try to think of your meals like building blocks, where you combine different food groups to meet your nutritional needs. A great tool for building balanced meals is the Healthy Plate Model.

To create a balanced meal, start by filling half of your plate with colourful vegetables. Include a range of colours and types of vegetables such as leafy greens and salads. Eating various fruits and vegetables ensures you’re getting a wide range of these nutrients. Next, set aside one-quarter of your plate for high-fiber carbohydrates, such as quinoa or brown rice. These foods not only fuel your body but also support your gut health. Finally, dedicate the remaining quarter to protein sources. You could choose grilled chicken, lentils, or tofu, which provide essential nutrients for muscle repair and overall health. Don’t forget about healthy fats, either. Adding a drizzle of olive oil or a few nuts can help enhance the flavour of your meals. These fats support heart health and can make you feel fuller longer.

5 Practical Tips for Balanced Eating

Integrating balanced eating into your daily life doesn’t have to be overwhelming. Start with simple changes that can lead to healthier habits. Here are a few practical tips to guide your journey:

Start Small: Make gradual swaps in your pantry. For example, switch from white rice to brown rice or choose whole grain pasta instead of regular. Even small substitutions can lead to feeling better.
Meal Plan: Consider setting aside time each week to plan your meals. This helps you avoid the temptation of unhealthy fast food. For example, preparing a batch of chilli with beans can provide healthy meals throughout the week.
Control Portions: Be mindful of portion sizes. Research shows that people tend to eat 20-30% more food when using larger plates. Using smaller plates can help you manage portions more effectively.
Healthy Snacks on Hand: Stock up on nutritious snacks, like apples, carrots, or yoghurt. Having healthy options nearby makes it easier to choose well when hunger strikes.
Stay Hydrated: Drinking enough water every day is crucial. Studies suggest that even mild dehydration can affect energy levels and concentration. Aim to drink at least 1.5-2l fluids a day to keep your body hydrated.

Overcoming Barriers to Healthy Eating

Making healthy changes to your diet can sometimes feel challenging, especially with all the obstacles life throws our way. But tackling these challenges is possible with a few strategies.

Many individuals struggle with finding time due to various commitments such as work, family, and other responsibilities, making it challenging to prioritise preparing healthy meals. One effective strategy is to plan ahead, even if it's only for a single meal daily. For instance, prepping breakfast the night before by making overnight oats or cutting up vegetables for a fast smoothie can help save time in the morning.

Healthy eating is often perceived as being time-consuming or requiring advanced cooking skills. This can discourage many individuals from making nutritious choices. This feeling of overwhelm about meal prep or cooking from scratch can make opting for healthier foods seem daunting. In reality, maintaining a healthy diet doesn’t have to be complicated or time-consuming. Simple meals can be both quick and nutritious. Using frozen vegetables or pre-chopped ingredients can save time in the kitchen. It’s essential to discover what works best for you. Try experimenting with easy recipes or meal ideas that fit your schedule. Ultimately, healthy eating is about making choices that are both convenient and satisfying for your lifestyle.

Limited access to fresh produce or healthy options can make it difficult for some people to maintain a nutritious diet, often due to geographical or financial constraints. However, there are ways to overcome these challenges. If you live in an area with few grocery stores, consider shopping at local farmers' markets, which often offer fresh produce at reasonable prices. If that’s not an option, look for frozen fruits and vegetables, they are just as nutritious as fresh ones and have a longer shelf life.

If you’re on a budget, focus on affordable staples like whole grains, legumes, and canned goods, which can provide a solid foundation for many meals. Remember, healthy eating doesn’t have to be expensive or complicated. Making small, budget-friendly choices can lead to significant improvements in your overall nutrition.

Key takeaways

Nutrition doesn’t have to be complicated. Focus on balance, variety, and moderation in your meals. Small, consistent changes over time make the biggest difference to your health and wellbeing.
Introduce new habits one at a time. For example, try adding a serving of vegetables to your lunch three times a week. Over time, these small changes will add up to a healthier lifestyle. Remember, progress matters more than perfection. Celebrate the little victories along the way.
As you go through your day, I encourage you to think about how you can make small adjustments to your meals. You don’t need to be perfect, just aim to be mindful of your choices and listen to your body.