London's vibrant food scene offers a tempting array of flavours and cuisines from around the world. However, maintaining a balanced diet can prove to be a challenge when living in a busy city. Eating well is crucial for our overall well-being so let's look at the top secrets to eating well - and healthy! - in London.
Understanding What Constitutes a Balanced Diet
Think of a balanced diet as a buffet of diverse foods that offer the correct proportions of nutrients your body requires to operate efficiently. This nutrition-packed assortment should ideally include carbohydrates, proteins, fats, vitamins, and minerals. Here's a simple rule of thumb to help you visualise: imagine your plate divided into quarters. Populate half of it with colourful fruits and vegetables, a quarter with wholesome grains, and the remaining quarter with lean proteins. It's a nourishing mix that serves up optimal health benefits!
The Benefits of Eating a Balanced Diet
Feasting on a balanced diet is akin to embarking on a wellness voyage. The rewards are manifold; it fortifies your immune system, ensuring that pesky bugs are kept at bay. It's also your best ally for maintaining a healthy weight, while warding off the spectres of chronic conditions such as diabetes, heart disease, and even certain types of cancer. But that's not all! It's a secret weapon for superior sleep, an enhanced mood, and laser-sharp memory and concentration. Plus, you can say goodbye to afternoon energy slumps and say hello to invigorating vitality. Eating well is indeed living well!
Essential Nutrients and Their Sources
A nourishing diet is loaded with essential nutrients that keep you fit and energetic. Carbohydrates, residing in foods like wholegrains and starchy vegetables are your go-to energy providers. Proteins, present in foods such as meat, eggs, beans and lentils, are crucial for tissue repair. Healthy fats, which you can find in avocados, fish, and nuts, aid cell growth. Then there's vitamins and minerals, your body's defenders. They're key for a robust immune system, bone well-being, and energy creation, and are abundantly found in fruits and veggies. So, next time you're planning your meals, ensure they're crammed with these health-boosting nutrients.
Achieving Balance in Everyday Meals
Incorporating variety into your daily meals can aid in achieving a dietary balance. Start your day on a wholesome note with a breakfast of porridge teamed with fresh fruits. At lunch, indulge in a vibrant salad packed with lean protein. Evenings can see you enjoying a hearty mix of protein, lush vegetables, and nutrient-dense whole grains. And don't forget to include a couple of servings of dairy or equivalent alternatives daily to meet your calcium needs. Balancing your meals has never been easier or more delicious!
Hydration Is Key for Overall Well-being
In the whirlwind of city life, hydration often takes a backseat. Yet, it's fundamental to our health. Water acts as the body's internal cooling system, aids in digestion and detoxification, and ensures efficient nutrient absorption. So, make it a habit to drink at least one litre of water daily, or more if you lead an active lifestyle. And it doesn't just have to be plain water. Get creative and enjoy herbal teas, infuse your water with fruit for added flavour, or savour a warm bowl of soup. So, Londoners, remember to hydrate; it's a simple yet effective way to boost your well-being (and no, coffee doesn't count!).
The Importance of Regular Exercise
In the puzzle of achieving optimal health, physical activity is another essential piece. Alongside a nourishing diet, regular exercise brings a host of perks. It can help keep your weight in check, boost your mood, and enhance your energy levels, all while guarding against chronic illnesses. Whether it's a brisk walk in one of London's beautiful parks, a high-intensity spin class, or a rejuvenating yoga session, try to incorporate at least 30 minutes of moderate exercise into your daily routine. It's an investment that pays dividends in the form of increased vitality and well-being. I love walking to meet friends instead of riding the tube or a busy bus, and it's an easy way to hit those 10,000 steps.
I Hear You, You're Busy, So Where Is Actually Healthy To Eat?
There are healthy options all around, you've just got to be savvy. When you're on the go...
Always check the ingredients list. If it's long or contains words you can't pronounce it definitely has too many additives or is too refined.
Pret, Leon, Itsu are often healthier choices than fast food. The food is fresh, and usually prepared on site, and they have options that include leafy greens, veggies and healthy proteins. The salads at Pret or the new rice boxes at Leon are good places to start.
3pm hits and you want a snack. Go for something yummy but nutrient dense to get you through till dinner. The little snack pots at Pret are great, or fruit or veggie sticks with hummus or a nut butter. Keep the nut butter in your work locker and pop out for some carrot battons from the supermarket.
When you're at home...
Check out your local greengrocer or corner shop. They often have reasonably priced fruit and veg and many stock a more diverse range than what you would find at Tesco Express!
Have you tried a vegetable box delivery? Oddbox, Able & Cole, Riverford just to name a few all deliver in London. This means there is always fresh fruit and veg in your house ready to be eaten!
Try and do a weekly or fortnightly shop. This way you'll plan our your meals and likely make healthier choices. If you shop each night after work you're going to make poor decisions as you're hungry, tired and stressed from a busy day.
Leading a busy city life and not sure how to change up your lifestyle? Why not book a free 20 minute consultation with one of our trained specialist and let us help you today.
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Kelly Mulhall
Registered Nutritional Therapist
Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.