Healthy Eating Basics to Set You up for the Year
First of all, why should you eat healthy?
Well let us tell you!
Healthy eating will help to:
- Improve your energy levels
- Improve your workout performance and recovery
- Reduce brain fog
- Stabilise your mood
- Keep your body functioning properly
- Reduce your risk of becoming ill and developing some diseases like diabetes, cardiovascular disease and some cancers
- Improve your sleep
- Improve your stress levels
In summary, healthy eating improves your overall happiness and quality of life!
Even a couple of small changes will help improve your health.
The Healthy Food Groups
The four healthy food groups are the best place to construct your meals and snacks from. They contain foods that are wholesome, nourishing and minimally processed.
Fruit and vegetables
All the different colours in fruits and vegetables have lots of health benefits that keep your body working properly and help to prevent you from getting sick.
Aim for at least 2 handfuls of veggies in your meals
The right carbs give you enough energy to move your body and use your brain. Opt for grainy brown breads, brown pasta and oats. Avoid white, highly processed white flour varieties.
Aim for one handful of carbs (one slice of bread) in your meals.
Protein will help to keep you full and maintain your muscle mass to keep you strong and mobile at every stage of your life. Opt for lean meat, seafood, beans, chickpeas, lentils, nuts, seeds and dairy products.
Aim for protein about the size and thickness of your palm in your meals.
Healthy fats like those found in olive oil, nuts, seeds and avocado are essential for your brain and heart health. Avoid fats like those used in fried foods.
You only need a portion about the size of your thumb of healthy fats in your meals.
Be sure to check out our weekly recipes on our blog, which are all constructed from the healthy food groups.
Our top tips to take away are:
- Eat more vegetables
- Eat less processed pre-packaged foods and takeaway meals
- Drink less soft drink, sports drinks and energy drinks
- Drink more water
Check out this week’s healthy recipe which can be breakfast lunch or dinner!
Mushroom & Mozzarella Omelette
Serves: 1 Time: 10mins Cost: $3 approx.
- 2 eggs
- ¼ cup mushrooms, sliced
- ½ cup spinach
- ¼ cup grated cheese (we used mozzarella)
- splash of milk
- handful of fresh parsley (or any other fresh herbs on hand)
- extra virgin olive oil (approx. ½ TBSP)
- ¼ tsp salt & pepper
- Prep: chop fresh herbs, slice mushrooms, roughly chop spinach.
- Beat together eggs, splash of mix, herbs, salt and pepper.
- Heat pan on a medium heat with olive oil.
- Pour egg mixture onto pan and leave for 1 minute, so it slightly thickens.
- Add spinach, mushrooms and grated cheese on to half of the omelette.
- Leave for another 5 mins to cook or until the surface of omelette has thickened and no visible liquid remains.
- Fold omelette in half with spatula.
Serve with a piece of wholemeal toast!