8 top tips to optimise your nutrition

Fibre is just one part of a healthy balanced diet though, so here are my top tips to optimise your nutrition

By Editorial Team, Wellbeing Magazine· 12 Oct 2020 · 3 min read

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Nichola Ludlam-Raine[/caption] Fibre is just one part of a healthy balanced diet, so here are some top tips to optimise your nutrition from Nichola Ludlam-Raine, registered NHS Dietician and founder of Nic's Nutrition.

Try to eat a rainbow of colours of foods to ensure you’re getting a wide variety of nutrients.
Include protein foods such as lean meat, beans, pulses, fish, eggs, dairy and tofu. Fish should ideally be eaten twice a week, including 1 portion of oily fish for heart healthy omega 3 fatty acids e.g. salmon, mackerel, sardines or pilchards.
Include dairy in your diet such as milk or yogurt (or fortified alternatives - look for calcium and iodine on the ingredients list of plant-based milks).
Choose higher fibre cereals such as Lizi’s Granolas and Super Muesli, which as a bonus has added vitamins and minerals, some of which many of the population are deficient in.
Opt for whole-grain starchy foods, such as potatoes in their skins, oats, wholemeal bread, whole-wheat pasta and brown rice.
Include small amounts of unsaturated fats such as rapeseed or olive oil for cooking and salad dressings.
Reduce your intake of sugary drinks as well as foods that are high in calories and low in nutrients such as cakes, pastries, biscuits and sweets (have these only occasionally and in small amounts, if at all).
Drink 6 to 8 glasses of fluid a day, water is best.

Eating an adequate amount of fibre as a part of a healthy balanced diet, in addition to exercising regularly and getting enough sleep, can help to improve gut health which in turn may impact on our mood, heart health and immune system too. Don’t rush into upping your fibre intake all at once though as this can cause stomach pains and bloating, try building your fibre intake over a period of time instead. There could be instances when self nutrition is not possible. It is better to seek assistance in such cases, as the experts suggest. You can check out Enteral Nutrition Supplies and programs from Byram Healthcare home medical supplies to get a better idea about your options. The Lizi’s Granola and Super Muesli ranges are all ‘high in fibre’, providing essential nutrients and good-for-you ingredients. Lizi’s Boost, Glow, Focus and Cleanse Super Muesli is available in Ocado RRP £3.50. Lizi’s Boost, Focus and Glow Super Muesli is available in Waitrose RRP £3.50 for a 400g pack. More info at Lizis.co.uk Words: Nichola Ludlam-Raine, Registered Dietitian

Filed underGut health & IBS, Nutritional therapy, Sleep