At this time of year, many people reflect on their health and happiness and think about whether they want to focus on any specific goals or changes. But it can be confusing to decide on nutrition-related goals as there are a lot of faddy, extreme and restrictive approaches out there.
No.1: Prioritise plants
Consuming a good amount and variety of plants is linked with improved gut and heart health, as well as a lower risk of type 2 diabetes (1, 2, 3).
Prioritising plants doesn’t mean that you need to switch to a fully vegan or vegetarian diet. In fact, a famous study from 2018 found that consuming a bigger variety of plants was better for gut health than a vegan diet (next ref). Specifically, participants who consumed more than 30 types of plants per week were found to have healthier, more diverse gut microbiomes, versus those consuming less than 10 types of plants per week (3).
One of the main reasons why plant-based foods are so beneficial is the fibre they provide (along with other nutrients like plant proteins, vitamins, minerals, phytonutrients, carbohydrates and energy). Although fibre is wonderful for the gut, and overall health, a sudden increase can lead to gut issues like pain, gas, bloating, diarrhoea or constipation. So any increase in plant foods and fibre should be done gradually and you should also ensure you are well hydrated — as dehydration plus a lot of fibre can be a recipe for constipation.
Here are some practical ideas for increasing plant diversity:
- Aim to eat different grains, fruits and vegetables throughout the day e.g. if you had berries with breakfast, have a different fruit with your mid-morning snack
- Try to have a variety of wholegrains each week e.g. quinoa, bulgar wheat, oats, rice, barley, wheat
- Buy mixed salad leaves instead of one-leaf salad
- Alternate the fresh fruit and vegetables that you buy in your food shop
- Don’t forget about frozen fruit and vegetables - this can bring in more variety with options that go off quickly, are out of season, or are more expensive etc.
- Buy mixed nuts and seeds instead of one type
- Try some meat-free dishes (that still contain protein) e.g. dhal, lentil bolognese, tofu curry, tempeh stir fry, beans on toast etc.
- Snack on plant-based options e.g. fruit, vegetables, hummus, nuts, popcorn etc.
No.2: Consume enough protein
Eating enough protein is crucial for various bodily functions, including muscle repair, the immune system, bone and skin health, the production of enzymes and hormones and more. Hence why a low intake of protein is linked with muscle wasting, poor bone health, frailty in older age and even a shorter life (4). Due to protein’s central role in muscle repair and function, this nutrient becomes even more of a priority for athletes, those who strength train, older adults and those suffering from critical illness due to an increase in protein requirements.
Good sources of protein include:
- Meat
- Poultry
- Fish and seafood
- Eggs
- Dairy
- Tofu and tempeh
- Soya or pea milk
- Mycoprotein e.g. Quorn
- Seitan and wheat protein
- Whey or plant-based protein powders
- Beans, lentils, chickpeas, nuts and seeds (although these aren’t as high in protein as other options on this list)
There are also a lot of products labelled as high-protein available in shops at the moment, from cereal bars to dairy products and bagels. Although a protein bar or high-protein yoghurt can be a convenient way of boosting your protein intake as a snack, some of these products can be deceiving. This is because although they are technically ‘high protein’ per 100g, they don't always contain much more protein per serving (especially the bread and bagels) and they are also usually more expensive.
Due to the way protein is absorbed and used by the body, it’s most beneficial to spread this across the day (i.e. roughly 20-40g of protein every 3-4 hours) (5). However, most people don’t need to specifically count or track their protein intake, as this can be onerous and bad for your relationship with food. Instead, you can aim for a high protein food with every meal and some snacks.
Consuming a variety of protein sources leads to a greater intake of overall nutrients and amino acids. Diversifying protein intake is especially important for those who follow a plant-based diet as many plant-based sources of protein don’t contain all 9 essential amino acids in an easy-to-digest form.
Focusing on consuming enough protein certainly shouldn’t become an obsessive focus at the expense of overall balance and a healthy relationship with food. But if you feel that you may not be consuming enough protein, here are some tasty meal and snack ideas that contain a good amount of protein (portion sizes aren’t included as this varies based on your needs, it’s usually best to follow your hunger/fullness cues or seek individual advice with this as needed).
High-protein snack breakfast ideas:
- Greek yoghurt with berries and granola
- Scrambled eggs with toast, spinach and feta
- Peanut butter banana smoothie made with milk
- Porridge made with soya milk with chia seeds, apple, cinnamon and almond butter - try this one
- Avocado toast with poached eggs
- Breakfast burrito or quesadilla with beans and cheese - try this black bean burrito or this quesadilla
- Smoked salmon, cucumber and cream cheese bagel
High-protein snack options lunch and dinner ideas:
- Chicken, avocado and quinoa salad bowl
- Tuna melt bagel with salad on the side
- Lentil soup with a cheese toastie
- Baked potato with beans and salad - try this chana masala baked potato
- Tomato and cheese omelette with toast
- Chicken and veg curry and quinoa
- Tofu stir-fry with vegetables and noodles - try these peanut butter tofu noodles
- Chilli con carne with rice - try this lentil chilli over rice instead of potato
- Pad Thai with prawns - try this Pad Thai with prawns instead of tofu
- Fish tacos
- Salmon fillet with roast potatoes and veg
- Steak with mash and veg
- Cod, chips and peas
High-protein snack ideas:
- Egg muffins (i.e. mini omelettes)
- Tuna mayo on rye crackers
- Edamame beans
- Cheese and crackers
- Bowl of cereal with milk (cows/soya/pea milk)
- Latte and a cereal bar
- Mixed nuts and some chocolate
- Greek yoghurt with berries and honey
- Hummus and veg sticks
- Smoothie made with milk, could add a good quality protein powder for an extra protein boost - try this green one or this chocolate one
No3: Don’t neglect energy
Ensuring that you're properly fuelled and eating enough energy may sound basic, but it’s an essential step that many people don’t achieve. This can occur for several reasons like being busy and forgetting to eat enough, dieting, disordered eating, or not properly fuelling for exercise.
Not consuming enough energy can lead to a number of issues including :
- Weight loss and muscle wasting
- Poor bone health
- Fatigue and weakness
- Weakened immune system
- Worsened physical performance and training outcomes
- Hormonal imbalances and issues with menstruation and fertility
- Digestive issues
- Negative impact on mood, concentration and thinking
The first step is eating regularly during the day in order to provide a steady supply of energy and nutrients. This is individual based on your needs, but in general eating every 2-4 hours, including 3 meals and a few snacks over the day works well for many people.
Ensuring that meals contain a mix of carbohydrates, proteins and fats is also important. Restricting carbs and fats (and consuming a lot of diet foods) is common in those who don’t consume enough energy. Including a variety of carby foods is also a good idea.
Higher fibre options like oats, wholegrain bread and pasta release energy in a more sustained way as well as benefiting the gut and overall health as discussed above. But more refined sources of carbs like white bread, white pasta and sugary foods and drinks also have a place for increasing overall energy intake, providing a quick energy boost and for taste and satisfaction.
Portion size is another individual factor when it comes to consuming enough energy. Being guided by your hunger and fullness signals is a great approach, but it can take time and relearning to get to that place if you have a history of restricting food or dieting. If in doubt, especially if you have additional nutritional needs (e.g. due to training or a medical condition) it’s best to seek individual advice from a Dietitian or Registered Nutritionist.
