Get back to the basics of nutrition

You don't need a degree to understand nutrition. It's simple if you just keep these basics in mind.

A seemingly never-ending supply of diet and weight-loss information can trick you into thinking food and nutrition is a complex science that requires a university degree to understand. The truth is that despite a growing number of complicated food descriptions, the basics of health and nutrition are, in fact, rather basic.  When clients come to me for a dietary overhaul, it all too often becomes apparent that their basic nutritional requirements are rarely being met with the foods they are choosing on a daily basis. So before you feel the need to delve into your own complex nutritional analysis, perhaps it is time that you too checked that you are giving your body the basic nutrition it requires to help you look and feel your best.

Nutrition basic 1: Drinking more water

Not only does an inadequate fluid intake make you feel tired and lethargic, it slows the digestive processes that help eliminate waste effectively and quickly from the body. Diet soft drinks, coffee, sports drinks and juices are the most common beverage choices that tend to replace the key fluids that optimise hydration. Although these choices provide some fluid, they are simply not as effective as plain water. The simplest way to assess whether you are drinking enough water is to check the colour of your urine - if it is yellow, you are not drinking enough. The average adult needs at least 1500 millilitres of water each day, in addition to an extra 500 to 1000 millilitres for every hour of intense exercise.

• Solution: There is no trick to drinking more water, it is simply a habit. To increase your intake of water each day, always carry a water bottle with you and count how many bottles you are working your way through each day. Drinking more may mean more trips to the bathroom, but it is worth it.

Nutrition basic 2: Eating enough fibre

To get all the dietary fibre you need each day, an adult needs to eat two pieces of fruit, three cups of vegetables, wholegrain bread and/or breakfast cereal. Skip a piece of fruit or choose white bread and it is likely you are getting less than the ideal 30 grams or more of dietary fibre every day. Inadequate fibre can leave you feeling bloated, as well as unsatisfied and more likely to snack on poor-quality foods.

• Solution: Always carry a piece of fruit with you and ensure your lunch choices contain salad or vegetables. Always request wholemeal or grain breads, even if you are dining away from home, and keep carrots and celery sticks within easy reach to snack on. Another factor that may motivate you to eat more fibre is the fact that diets high in fibre are also linked to weight control. You simply need to eat less when you are eating lots of fibre-rich foods.

Nutrition basic 3: Getting your good fat

The health conscious among us often keep their daily fat intake well below the recommended 40 to 60 grams of total fat each day, but for this group it is also common to see an inadequate intake of good fats, which are crucial for optimal metabolic functioning and cell health. In order to get all the good fat you need each day, an adult requires a serve of nuts, a teaspoon of oil as well as some oily fish. While only small amounts are required, the key metabolic roles these fats play are crucial for optimal health.

• Solution: Carry a bag of mixed nuts with you and aim to eat a small handful each day. If you are not partial to eating oily fish each day, take a daily supplement and aim to add a small amount of olive or canola oil to your cooking.

Nutrition basic 4: Not eating enough vegetables

The more vegetables or salad you eat, the better you will feel. Not only do vegies fill you up, they are full of key nutrients and are one of the few foods known to help control weight and reduce the risk of developing a number of cancers. And remember, the brighter, the better.

• Solution: If you eat out regularly, make it a priority to order a whole extra side of vegetables or salad and munch on raw vegetables and salad as snacks. Aim for at least five different types each day and for both your lunch and dinner plate to be half-filled with salad or vegetables.