5 tips to transform your diet for better physical and mental health

What if the key to a healthier body and a happier mind was sitting right on your plate? Unfortunately, processed foods have become a staple of modern diets. This is largely due to their convenience, palatability, and shelf stability. They are typically high in added sugars, unhealthy fats, sodium, and additives but low in essential nutrients such as vitamins, minerals, and fibre. Regular consumption can lead to various health issues, such as obesity, heart disease, diabetes, and metabolic syndrome.¹

Studies suggest potential links between the additives found in processed foods and chronic inflammation, gut health disruptions, and even anxiety and depression.²

It can be easy to overlook the impact of dietary choices on your physical and mental health. However, a balanced diet that doesn’t contain too much sugar or overly processed foods will nourish your body physically and support your gut microbiome. Looking after your microbiome supports emotional stability and cognitive function. By adapting your diet, you can make big strides towards enhancing your overall wellbeing.

Here are our top tips!

1. Cook from scratch

Cooking from scratch with natural ingredients gives you control over what you eat and helps you avoid preservatives and unhealthy additives. This not only improves your health but also makes your meals fresher and tastier. Preparing meals at home encourages creativity with your meals and snacks, and it can even save money in the long run if you choose to batch-cook your recipes.

2. Natural sweetness

Instead of high-sugar snacks, consider alternatives like fresh fruit. These will provide natural sweetness and boost your body’s intake of vitamins and fibre. For example, bananas are rich in potassium, vitamin B6 and vitamin C. Blueberries are a good source of manganese and vitamins C and K1. They also provide small amounts of copper, as well as vitamins E and B6.

3. Healthy fats

Replace rich, fatty foods with sources of healthy fats. Avocados, nuts, and seeds are excellent choices that improve heart health and provide lasting energy without leading to the negative effects associated with saturated fats that can be found in processed foods.

4. Whole grains

Swap out refined grains for whole grains like quinoa, brown rice, or whole-grain bread. These options not only help stabilise blood sugar levels but are also rich in fibre, contributing to better digestion and feeling fuller for longer.

5. Alternatives to meat

A plant-based diet offers numerous benefits for both physical and mental health. Rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, these diets are typically lower in saturated fats and cholesterol, supporting heart health and reducing the risk of chronic diseases like diabetes and obesity.³

Plant-based diets are also high in fibre, which promotes digestive health and helps maintain a healthy weight. Importantly, plant-based eating can look different for everyone – it might include meat and dairy in moderation or focus solely on plant-derived foods. Researchers also suggest that these diets can enhance mood and cognitive function due to their abundance of antioxidants, vitamins, and minerals.

For further reading on processed foods, check out Ultra-processed foods – the ones to watch! For more on home cooking, check out Eat seasonally this autumn.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.