Boost your daily nutrient intake

Nutrition

Written By Sharon Curtain, Dietitian

Life can be busy and nutrition can fall down the list of priorities. We’ve put together some easy nutrition to add nutrients to your day.

Add vegetables to each meal

Vegetables are the nutrient powerhouses of our diet - full of fibre, prebiotics, antioxidants, vitamins and minerals. They bulk up our meals, nourish our bodies, and, with the exception of the starchy veg (such as potato, sweet potato, corn, pumpkin etc) they are low in calories. 

The recommendation for a healthy diet is 5 servings of vegetables daily, and this may seem like a lot, however we suggest you start with adding a vegetable to each meal.

Ideas: Top a piece of wholegrain toast with avocado and tomato. Add spinach and tomato to an omelette, snap on cucumber carrot and capsicum strips and hummus between meals, grate zucchini and carrot into your spaghetti bolognese, add spinach, peas and legumes into your soups..

By adding green, red or orange to each meal (and snack) the nutrients add up, and you’ll see the difference in your skin, as well as feel better in your body!

Start or finish the day with a frozen fruit smoothie. 

Getting enough fruit can be tricky, as we forget to buy it, forget to take it to work, the fruit becomes overripe, or bruised in our lunchbox or lunch bag. Making a fruit smoothie from frozen fruit - berries, banana, mango- adding in some spinach, coconut water or almond milk, ice cubes and optionally a green superfood powder is a healthy breakfast or dessert choice, and feels indulgent, while nourishing your body from the inside out. 

Choose seafood more often

Prawns and white fish are a great, low fat source of protein, and in addition, salmon is full of healthy omega 3 fats, which can decrease inflammation. Sushi and sashimi can be a quick and delicious meal option, prawns are delicious in a pasta, while white fish is delicious crumbed, and makes a nutritious addition is a vegetable rich soup. 

Choose wholefoods

Switching from white, processed grains to whole grains boosts fibre, nutrients and taste. Whole grains often are digested slower than processed grains, meaning blood sugar levels rise more slowly. Choose a multigrain sourdough, switch white rice for brown rice or quinoa, enjoy oats or a grainy granola/muesli for breakfast, and add beans to soups and salads. You’ll feel fuller for longer and enjoy more regular bowls too!

Taste Success meal plans are full of whole foods, vegetables and healthy fats. All the thinking has been done for you, with shopping list and recipes that are quick, easy and delicious. Contact us to find out more about the taste success programs designed for overall nutrition, healthy gut, healthy skin, and vegan option too. 

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