10 small changes ➡️ This week theipaper is looking at small changes we can all make, instead of setting unrealistic goals we’ll all give up on by the end of January Today we look at 10 small changes to improve your diet in 2023 🍎⤵️
, has been an advocate of the Mediterranean diet long before it started selling books. “It’s an inclusive rather than a restrictive dietary approach that has years of robust research behind it, showing its multiple health benefits.
“It comprises whole grains, plenty of colourful vegetables, some fruit, fermented foods like Greek yoghurt, nuts, seeds, pulses, extra virgin olive oil, fish and lastly, poultry and meat in much smaller quantities than people generally eat.”Often derided as the enemy of healthy eating, there is a place for carbohydrates. Wholesome carbohydrates provide valuable nutrients, advises Pinnegar. “Cutting them out is not sensible for most people .
However, carbohydrates should match energy output as any starch unused by your muscles will be converted to fat. Don’t demonise whole groups of food, like bread, either. “Bread is a staple, so make it good,” says Pinnegar. “It should be no more than flour, water and salt. Any additives should be nutritious ones such as added grains or seeds. Pappy mass-produced bread can disrupt the gut and is nutritionally poor.” Try switching to sourdough.
Not grazing in the evening is key. “Eat dinner as early as possible, leaving at least four hours between dinner and bed. During the evening your body becomes less efficient at digesting food and dealing with blood sugar, leading to fat gain as well as a dysfunctional gut.”Flaxseeds are an excellent source of fibre and plant-based omega 3, both of which are anti-inflammatory and improve gut health, advises Shubrook.
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