Improving your diet is one of the best (and most empowering) things that you can do for your health…
So we’ve carefully curated some of our best tips for you to start feeling your absolute best – because that’s what we do!
Ash, our senior content and editorial manager (who’s also one of our nutrition experts) says eating well is all about noshing on vegetables and getting educated. Shall we call it veg-ucation?
Add at least one serve of veg to every single meal.
Pop a zucchini in your morning smoothie, toss some spinach through your eggs, grate a carrot into your salad for lunch or add some sweet potato to your dinner bowl. It all adds up!
Learn to read the nutritional panel!
Once you learn to look at the sugar/100g column you’ll be shocked. And you can’t unlearn this stuff!. At IQS, we suggest you look for foods that have less than 4g/100g of sugar. Less is best!
Chelsea, our in-house dietitian and recipe developer, recommends keeping it simple and – you guessed it – focusing on veggies and real food!
Eat the fruits and veg on your plate first!
We can all agree that it’s best to fill up on the good stuff, especially if you’re not particularly hungry. Knocking back lots of nutrient-rich veggies is one of the best ways to improve a poor diet.
Start grocery shopping in the fruit and veg section and then move to the rest of the store.
Fill your trolley (and your kitchen) with good food and you will eat good food! The majority of your shopping should be done on the periphery of the supermarket – or even better, at your local farmers market!.
Stop drinking liquid calories.
Unlike eating whole fruit, when you sip on fruit juice you’re consuming a concentrated shot of sugar, because the fruit’s fibre has been removed. And soft drink’s even worse! Recent research highlighted the fact that a single sweetened beverage a day can reduce a woman’s chance of getting pregnant by 25 per cent! Scary stuff!
Georgia, our in-house nutritionist and food and recipes manager, encourages people to think practically.
Watch your portions!
The easiest way to do this without bringing out the kitchen scales or getting obsessed about every single gram is to look at your plate like a pie graph – a 1/4 should be a lean protein, a 1/4 can be a complex carbohydrate like sweet potato, rice or a legume and 1/2 should be filled with those antioxidant-packed fibrous green veggies that we love. Add in a small portion of healthy fats like olive oil, avocado or nuts and you’re set!
Stick to single-ingredient foods as much as possible.
This basically means you’ll be cutting out packaged food and sticking to nutrient-packed whole foods! AKA, just #JERF.
Ready to go the extra mile? Keep reading!
Go whole or go home.
Eat whole, fresh foods that are nutrient-dense (and require you to cook or prepare them). For a start, this means replacing refined grains with whole ones, replacing fruit juice with whole fruit or smoothies and replacing refined snack bars or muesli bars with whole food snacks. We also advocate eating the whole chook, not just the popular cuts of meat.
Eat less sugar – duh!
We have 52 very legit reasons as to why you should quit sugar. It’s surefire way to clean up your diet.
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