5 Foundations for Healthy Eating
I am aware that this year is very different for us all and that new years resolutions or changes this January may not be happening and that’s OK (I am not making any changes either!)
However, I do know that this is often a time where we focus on our health and look to make some changes for the year ahead and there are still many of us who are taking this opportunity to focus on your health or on other goals, so I wanted to provide you with tips to make this easier and make sure what you are doing will be sustainable!
Despite whats going on around us there are still the classic unsustainable new year diets being promoted online and, in the media – juice fasting, intermittent fasting, ‘X’ supplement or meal replacement, etc etc. that claims to transform our lives and cure all! But don’t forget if it sounds too good to be true it probably is!
There is a reason why 95% of diets fail – these diets have fundamental flaws – they are often unsustainable long term so as soon as we come off them and go back to our normal eating habits we go back to the way we were before (whether that is feeling unwell or regaining weight we wanted to lose) - because nothing has fundamentally changed - they do not educate us, and they do not change our long-term behaviours – they just put a pause on them (and often promote disordered eating behaviours).
So, what can we do instead?
We need to look at sustainable changes that have lasting impacts – we need to look at our daily behaviours and choices and that doesn’t have to mean depriving ourselves or giving up the things we love.
There is no diet or one way of eating that is going to work for us all - we are all wonderfully unique with different genes, personalities, tastes, likes, dislikes, goals and lifestyles.
Health and nutrition is a journey and our needs change as we move through life but there are some basic principles that can help to guide us all:
Reduce highly processed foods and instead opt for whole foods – focusing on building our meals mainly with single ingredient foods (e.g. fish, eggs, meat, legumes, wholegrains, nuts, seeds, fruit and vegetables, herbs and spices) can help us reduce some of the additives in highly processed foods which may have a negative impact on IBD and our health.
Include protein and healthy fats with each meal – protein is found in meat, poultry, fish, eggs, dairy, legumes, quinoa, hemp, nuts & seeds. Healthy fats are found in olive oil, oily fish, avocados, nuts & seeds. Protein is vital for growth and repair so its particularly important when recovering from a flare but it also helps to keep us full and has many other vital roles in our body. Healthy fats are hugely important for our brain, skin, and gut health to name just a few.
Carbohydrates for energy and mood – despite the bad rep that carbs get they are actually important for our health and happiness – they are our body and brain’s primary source of energy! Try including carbohydrates that contain fibre so they will be more slowly digested to give us longer lasting energy, for example, whole jumbo oats, wholegrains, wholegrain rice, legumes, potatoes, and root vegetables.
Fibre, Fruit & Veg – Fibre is really important for our digestive health and could be important for maintaining remission in IBD. We can find fibre in wholegrains, legumes, nuts, seeds & fruit and vegetables. There may be some fruit and vegetables that you don’t tolerate well or don’t like but just focus on including as many different varieties as you can around that – try to include different colours - eat the rainbow. A great way to expand the type of F&V we eat is to look at whats in season.
Water – drink plenty of water to stay hydrated. The amount of water we should be drinking will be different for all of us. Often its suggested we have around 2 litres per day but a useful way to gauge whether we need to be drinking some more water is to look at the colour of our urine – it should be a very pale straw colour – any darker and that’s a sign we need to drink some more water.
To bring this all together I have put together an infographic explaining how to build a balanced plate, including a handy portion guide that you can find here.
Remember, you don’t have to make huge changes to make a difference – even making a single simple swap will have a positive impact. Its the things we do consistently every day that have the biggest impact on our health – for example, adding protein to porridge at breakfast (add nuts or seeds), drinking a glass of water each morning when we wake up, or drinking a glass of water before each cup of tea or coffee, adding one extra vegetable with our lunch or supper, swapping that afternoon biscuit for fruit and nuts instead.
Next week, I’ll be sharing how we can make it easier to change our behaviours so any changes we make can be sustainable.
I have written a free e-book to help you find a way forward for your everyday life with Inflammatory Bowel Disease. Whether you are right at the beginning of your journey with IBD or have been living with your condition for years and feel like you have tried almost everything, there are things you can do everyday, beyond the medication you are taking, to help you take back control and feel better.
Disclaimer: All content found on the nalmclinic.com website, including: text, video, or other formats have been created for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor, consultant or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
We are all wonderfully unique and what works for one person may not work for another so please seek help and advice before changing your diet to work out the right way forward for you.