Having a healthy diet is essential for our wellbeing and physical health. Here are some of the common mistakes that people make when trying to achieve optimum nutrition, and how to avoid them:
1. Not Eating a Variety of Foods
Eating the same foods everyday means we miss out on the valuable nutrients and vitamins our bodies require. To get the best balance, aim to vary your meals and try include a range of different whole grain cereals, fruits, vegetables, and a moderate amount of proteins.
2. Missing Fibre-Rich Foods
Fibre is important for a healthy gut, regular digestion and good general health, but it’s often overlooked. Some great sources of fibre include fruits, vegetables, and whole grains such as oats and quinoa.
3. Eating Too Much Junk Food
Junk food is often high in calories and fat, and low in essential vitamins and minerals. It’s ok to eat it on occasion, but try to limit your consumption as much as possible. Choose more fresh and unprocessed foods as a healthier option.
4. Not Drinking Enough Water
Water is important for flushing out toxins and for overall health. Aim for around 8 glasses of water per day and don’t forget to hydrate after exercise or when the temperature is high.
5. Eating Too Little Calories
Though cutting down on your calorie intake is good in order to have a balanced diet, you should make sure you’re consuming enough to maintain your body weight. Pay attention to your daily calorie intake, and make sure you’re getting the right amount.
By avoiding these five common mistakes, you’ll be well on your way to achieving optimum nutrition.
- Eat a wide variety of foods
- Include fibre-rich foods in your diet
- Reduce your consumption of junk food
- Drink plenty of water
- Don’t consume too few calories
What are some healthy nutritional tips to follow when eating?
1. Eat a variety of nutrient-dense foods.
2. Include plenty of fruits, vegetables, and whole grains.
3. Eat lean proteins such as fish, lean poultry, beans, and eggs.
4. Choose healthy fats found in nuts, seeds, and olives.
5. Limit added sugars and limit processed foods.
6. Stay hydrated with water or non-sugary beverages.
7. Limit your intake of salt and processed snacks.
8. Pay attention to portions. Eat until you are comfortably full, not overly full.
9. Be mindful of where your food comes from and the environmental impact. Choose sustainable and local food sources whenever possible.
10. Make sure to eat breakfast every day. It will help to jumpstart your metabolism and maintain energy levels throughout the day.
What vitamins and minerals should I be sure to include in my diet?
Vitamins: A, C, D, E, K, B6, B12
Minerals: Calcium, Iron, Magnesium, Zinc, Potassium, Selenium, Iodine, Phosphorus
What foods are high in minerals and vitamins?
Fruits and vegetables high in minerals and vitamins include oranges, spinach, broccoli, dark leafy greens, potatoes, bell peppers, tomatoes, Brussels sprouts, sweet potatoes, carrots, avocados, and more. Nuts and seeds such as almonds, cashews, chia seeds, and hemp seeds are also high in minerals and vitamins. Other good sources of minerals and vitamins are lean meats, legumes, pulses, dairy products, fish, and whole grains.
What are some healthy foods that are rich in minerals and vitamins?
1. Dark Leafy Greens like Spinach and Kale
2. Nuts and Seeds
3. Legumes such as Beans and Lentils
5. Whole Grains
7. Sweet Potatoes
What are the top sources of vitamins and minerals?
1. Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and other essential nutrients. They are an excellent source of dietary fibre and can help to reduce the risk of many chronic diseases.
2. Dairy products: Dairy products, such as milk, yogurt and cheese, are good sources of calcium, protein, vitamin D and phosphorus.
3. Whole grains: Whole grains are whole, unrefined grains that contain all three of the essential parts of the grain: the bran, the germ, and the endosperm. Whole grains are excellent sources of minerals, including magnesium, zinc, selenium, iron and B vitamins.
4. Beans and legumes: Beans and legumes, such as lentils, chickpeas, kidney beans and black beans, are high in fibre, protein, B vitamins and minerals, such as iron, zinc, magnesium and potassium.
5. Nuts and seeds: Nuts and seeds are packed with protein, healthy fats, fibre and many vitamins and minerals. They are a great snack or addition to meals.
6. Fortified foods: Some foods are fortified with vitamins and minerals to increase their nutritional value. Examples include breakfast cereals and fortified plant-based milks.
What are the best sources of vitamins and minerals for vegetarians?
1. Fruits and Vegetables- Fruits and vegetables are some of the best sources of vitamins and minerals for vegetarians. Leafy green vegetables such as spinach, kale, and Swiss chard provide a wide range of vitamins, minerals, and fiber. Other great sources of vitamins and minerals include citrus fruits, carrots, sweet potatoes, and tomatoes.
2. Fortified Foods- Many products such as fortified cereal, plant-based milks, and breakfast bars are fortified with essential vitamins and minerals such as vitamin B12 and iron, making them excellent sources for vegetarians.
3. Legumes- Legumes, such as beans, peas, lentils, and peanuts, are excellent sources of vitamins, minerals, and protein. They are also a good source of dietary fiber, helping promote regularity.
4. Nuts and Seeds- Nuts and seeds are great sources of essential vitamins, minerals, and healthy fats, such as those found in pumpkin seeds, almonds, and walnuts.
5. Whole Grains- Whole grains, such as quinoa, oats, and brown rice, provide many essential minerals such as iron, zinc, and magnesium. They are also a good source of dietary fiber, which helps promote regularity.