Healthy Eating Week

Healthy Eating Week – Introduction

What is Healthy Eating Week? Healthy Eating Week is a education programme promoted by the British Nutrition Foundation. The theme for healthy eating week 2024 is “give it a go”. That means just try a new healthy food, or recipe – just give it a go!

I wanted to share some science-based recommendations for food, nutrients and diets that will help women like you, stay healthy. These tips will help nourish our bodies, keeping us vibrant and strong while warding off common diseases. Use my food pyramid to help you pile your plate with the best foods in the right amounts.

If you want personalised guidance to adopt this way of eating, get in touch with me. Whether you’re looking for in-person healthy eating near me, in Corsham or prefer online nutritional therapy consultations, I’m here to help tailor a nutritious plan just for you. 

What foods should I eat?

🍗 Healthy Proteins 

Incorporate lean proteins such as organic chicken, turkey, wild fish, organic eggs, and plant-based options like lentils, chickpeas, and tofu. Proteins are crucial for muscle repair and maintaining lean body mass. And as you know, the more muscle mass we have as we get older, the better. Personally, I love starting my day with a protein-packed smoothie, adding a scoop of collagen powder, a greens powder, some dark berries, and a handful of spinach.

🥑 Healthy Fats

Opt for healthy fats found in avocados, all nuts, all seeds, and extra virgin olive oil. These fats are essential for brain health and reducing inflammation. One of my go-to snacks is a small bowl of mixed nuts, minus the sugar-loaded dried fruit. It’s satisfying and full of those good fats our bodies need.

🥕 Fiber

Eat plenty of fiber-rich foods such as fruits, vegetables, whole grains, and legumes. Fiber helps keep our digestive system running smoothly and can lower cholesterol levels. I always include a variety of colorful veggies in my meals, aiming for at least half my plate to be filled with them. The recommendation is over 35g of fibre, both soluble and insoluble each day.

🍇 Antioxidants

Load up on berries, citrus fruit, dark chocolate, nuts, and green leafy vegetables at every meal. These foods are rich in antioxidants that fight free radicals and prevent cell damage and ageing. Choose deeply coloured foods like blueberries, blackberries, beetroot and red cabbage.

🥛 Fermented Foods

Incorporate live yoghurt, kefir, kombucha, sauerkraut, and kimchi into your diet. Fermented foods are great for gut health, providing beneficial probiotic gut bacteria which lower inflammatory messages in the body. I love adding a spoonful of sauerkraut to my salads for an extra tang and a probiotic punch.

🫐 Polyphenols

Polyphenols are simply compounds in foods that are good for you. Again, we find them in deeply coloured fruits and vegetables.  If the food stains, it’s got great polyphenols in it – think of tomatoes, pomegranates, blueberries and turmeric! Polyphenols have anti-inflammatory properties and can help protect against chronic diseases. A cup of green tea in the afternoon is my favourite way to pause, breathe and relax. I rarely miss a square of dark chocolate in the evening too.

How do I start eating healthily?

One place to start is to learn how to construct a balanced meal. Start at the bottom of the pyramid below. The pyramid applies to a savoury as well as a sweet dish.

1. Begin by finding lots of leafy green foods and non-starchy vegetables like mushrooms, courgette, celery, bamboo shoots, asparagus, Brussel sprouts, cucumber, spinach. They could form the basis of a salad or stir-fry.

2. Next add a portion of protein. That could be a chicken breast or palm-sized portion of lentils or Tofu. Add a portion of healthy fats like extra virgin olive oil, half an avocado or a sprinkling of cashew nuts.

3. You now want to add some colourful starchy vegetables, or fruits, that will give you slow release energy, fibre, vitamins & minerals.

4. If you feel you need more energy-giving foods, add some more carbohydrates from lentils, beans or non-gluten grains. I recommend non-gluten grains like buckwheat, quinoa (it’s technically a seed) or wild rice or oats just because so many people get digestive symptoms when they eat gluten in wheat.

5. Add plenty of varied herbs and spices for flavour, not a sauce that comes out of a bottle!

Another way to construct a balanced meal is to use the guide from the Alliance for Natural Medicine Food Plate. Take a little time to study their recommended way to create a balanced meal.

Healthy Eating Pyramid

Follow the pyramid principles to keep healthy and happy

What nutrients to eat in a healthy diet?

For women over 50, there are some key nutrients that you want to make sure you are eating on a daily basis.

  • Calcium: Found in dairy products, leafy greens, tofu, tahini and fortified plant milks. Essential for bone, muscle, and heart health.
  • Potassium: Avocados, oranges, sweet potatoes, bananas and beans are great sources. Helps regulate blood pressure.
  • Vitamin D: Sun exposure, fortified dairy, eggs and fatty fish are key. Crucial for bone health and immune function.
  • Omega-3s: Get these from fatty fish, flaxseeds, and walnuts. Important for heart, brain and nerve health.
  • B12: Found only in animal foods – meat, fish, eggs, and fortified cereals. Vital for nerve function and red blood cell production. Vegetarians need to supplement.
  • Magnesium: Found in leafy greens, nuts, seeds, whole grains, and legumes. So important for digestion, relaxing and sleeping well.

 

Nutrients in a healthy diet

Colourful whole foods are full of nutrients for longevity

Why is it important to eat well?

In a nutshell, eating well prolongs your health span – the number of years you live without disease.

🧠  Protect Cognition

Omega-3 fatty acids, antioxidants, B-vitamins, Vitamin D and polyphenols support brain health and can help prevent cognitive decline. Keeping our brains sharp is crucial, and these nutrients play a significant role.

For inspiring ideas about delicious foods that support brain health and boost mood, be sure to check out my blog post titled “Mood Food”.

🦴 Support Bone Health

Calcium, magnesium and vitamin D are crucial for maintaining strong bones and preventing osteoporosis. I make sure to get a daily dose of vitamin D by spending a little time in the sun each day, walking the dog. Click the button above to sign up for my free guide on osteoporosis.

❤️ Promote Heart Health

Healthy fats, fiber, potassium, and antioxidants can reduce the risk of heart disease by lowering cholesterol and blood pressure. Incorporate extra virgin olive oil, olives avocados and nuts into your diet.

⚡ Improve a Slowed Metabolism

Protein and fiber-rich foods help keep you feeling full and maintain muscle mass, which is important as metabolism naturally slows with age. Maintaining an efficient fat-burning metabolism is all about lowering refined carbohydrates and sugars and enjoying the foods in the food pyramid, in the proportions shown.

💪Prevent Muscle Loss

Adequate protein intake is essential to prevent muscle loss, which can occur as we age. As a general rule, eat at least 1g of protein per kg of ideal body weight. Remember to look at the label and read the amount of “protein” in a given food (not the total weight of the food), for example, a chicken breast weights 170g and contains about 20-25g protein.

🦵 Ease Osteoarthritis

Anti-inflammatory foods like omega-3-rich fish and antioxidant-loaded fruits and vegetables can help manage symptoms of osteoarthritis. Herbs, spices, and collagen-rich foods are also beneficial! I love drinking a turmeric and ginger chai tea – it’s a soothing way to fight inflammation. Click the button to sign up for my free guide on osteoarthritis.

Healthy Ageing

Eat nutrient-dense foods to ward off disease and prolong your healthspan

🍴 3 tips to help you lose weight

  • Practise Mindful Eating: Pay attention to your hunger and fullness cues, eat slowly, and savour each bite. I find that sitting down without distractions and truly enjoying my meal makes a big difference.
  • Portion Control: Use smaller plates and be mindful of portion sizes to avoid overeating.
  • Hydrate: Drink plenty of water throughout the day to stay hydrated and aid digestion. I always keep a water bottle with me to ensure I’m sipping throughout the day. Often we think we’re hungry and need a snack, but really we’re thirsty and need water.
Woman eating healthy food

Savour and enjoy every mouthful by eating slowly and chewing thoroughly

🕰️ When Should You Eat?

  • Regular Meal Times: Aim to eat meals at consistent times each day to regulate your digestive processes, body’s hunger and fullness signals.
  • Evening Eating: Try to finish eating at least 3 hours before bed to give your body time to digest. Then repair process can happen much more efficiently while you’re sleeping.
  • Intermittent Fasting: Consider an intermittent fasting schedule like 16:8, or 14:10 where you fast for 16 hours and eat during an 8-hour window. This can help improve metabolic health and promote weight management. Follow what feels right for your body, we’re all different.
Healthy Eating Week - Intermittent Fasting

Intermittent fasting improves metabolism & weight

Which Science-Backed Diets Should You Consider?

🥗 Mediterranean Diet

Rich in fruits, vegetables, whole grains, fish, and olive oil, this diet is renowned for its heart health benefits and anti-inflammatory properties.

🥦 DASH Diet

Designed to combat high blood pressure, the DASH diet emphasises fruits, vegetables, whole grains, and lean proteins while limiting salt intake.

🌱 Flexitarian Diet

A flexible approach that primarily focuses on plant-based foods while allowing occasional meat and animal products. It’s beneficial for overall health and weight management.

🧠 MIND Diet

A combination of the Mediterranean and DASH diets, the MIND diet focuses on foods that support brain health. It emphasises leafy green vegetables, berries, nuts, whole grains, olive oil, fish, beans, and poultry, while limiting red meat, butter, cheese, and sweets. This diet has been shown to reduce the risk of Alzheimer’s disease and improve cognitive function.

Conclusion

This Healthy Eating Week, let’s commit to making mindful, nutritious choices that support our overall well-being… not just for a week, but for our lives! Remember, small changes can make a big difference in how we feel every day. 

If you are struggling to eat healthily, please get in touch. I’m here to help.