7 simple nutrition tips to help you look and feel great

1. Hydrate

Dehydration is one of the primary causes of poor mental and physical performance.

As little as a 1% dehydration rate (around 700ml for the average person) can affect mental and physical performance.

The body loses around 100ml an hour and so over a night-time period someone could lose as much as a litre of water, which needs to be replaced.

Action: Drink 2 large glasses (800-1000ml) water first thing upon rising.

2. Nourish

Many of us may be marginally deficient in one or more of the essential vitamins and minerals and we need to eat more fresh produce nowadays to get the same nutrient benefits as 50 years ago.

So it makes sense to ‘front-load‘ nutrients early in the morning.

Action: Take a multi-nutrient formula such as Good Green Stuff every morning.

Read: how to microfuel your nutrition with vitamins and minerals...

3. Should I fast?

Fasting can be beneficial for some, but results vary and may be affected by age and gender.

What is clear though is that there is no ‘perfect‘ amount of times that someone needs to eat in any given day.

The take home message is that if you‘re not hungry you shouldn‘t eat...but when you do become hungry STOP and eat a meal based on natural, whole, unprocessed food.

Action: When hungry eat...

4. The simplest breakfast

Many of us are pressured for time in the morning. This can lead us to make poor choices for breakfast.

Rather than grabbing something ‘on the run‘ that may be lacking in nutrient quality, a smoothie made with a protein like Nuzest‘s Clean Lean Protein, blended with vegetables, berries and some good fats (olive oil, nut butter, coconut cream or coconut oil) can fit the bill as an easy, quick breakfast option.

Action: Use a smoothie for breakfast if pressed for time.

Try: this anti-inflammatory smoothie...

5. Simplify Lunch...

In my experience lunch is often the meal that is most lacking.

Because many are time-pressured preparation in the morning can be missed, leading to the need to attempt to find a healthy option when out and about. And as we all know this can be a tough ask!

A great way to get around this conundrum is to prepare too much at night so that you have enough for lunch the following day.

Action: Cook a double portion of dinner and immediately put it away for lunch the following day.

6. Must-have supplements

• A multi-nutrient (such as Good Green Vitality) to cover your nutrient bases
• A protein powder (Clean Lean Protein) to form the base of a smoothie
• Magnesium
• Fish oil
• Creatine

7. Find your optimum nutritional balance

The basics:

Natural, whole and unprocessed foods.

Take good protein sources:

• Free-range and organic meats
• Sprouted legumes (bean sprouts), nuts and seeds
• Quality protein supplements (e.g. Clean Lean Protein)

Have quality fat sources:

• Coconut oil, butter, ghee
• Olive oil, macadamia oil
• Oily fish, flax oil, chia seed, hempseed oil

Avoid common vegetable oils

Carbs equal fuel

Good carb sources include:

• Kumara, yams, sprouted legumes (bean sprouts), nuts, seeds
• Berries
• Ancient grains: Quinoa, millet and amaranth

Note: for specific advice on supplement types, and dosages please check with a suitably qualified nutritionist or naturopath.

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The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.