Four tips to eating well

Lynda Mallinson, founder of London Dietitians and specialist at wellbeing practice Anamaya, shares her tips on healthy eating through fostering a better relationship with food

by Psychologies

  1. Carbohydrates So misunderstood and given so much bad press. I'm on a mission to dispel this myth and to help people discern the difference between the good, the bad and the ugly carbs. I want people to ditch white bread and to explore  wholegrains, such as barley, buckwheat, oats, quinoa, brown and wild rice, rye, spelt, wheat and corn. There is lots of choice in the supermarkets here in the UK, so if you do one thing this week, open your eyes when you do your weekly shop and make at least ONE swap. If you do, you'll feel mentally great for having taken a positive step forward and, physically, you'll be a step closer to more stable blood sugars, fewer headaches, and better energy levels. Also, throw away the bad carbs in your cupboard and replace them with unrefined options and your diet will be more nutrient rich and will make your calories go further!
  2. Summertime is the best time to make changes, starting from now. The sun is shining and we already feel more energetic from the naturally occurring vitamin D being produced in our bodies. Keep hydrated! As we grow older, we need to drink more water to keep hydrated as our bodies' natural water stores deplete with age. Drink water first thing in the morning and last thing at night before bed, as well as throughout the day. The amount of water we need to drink varies from person to person and from day to day, but the easiest way to know that you are drinking enough water, and are hydrated enough, is the good old-fashioned colour test - by checking your urine is a consistently pale yellow straw colour! It's also worth bearing in mind that the most expensive skin creams will not fulfil their promises if you are not keeping yourself hydrated enough, too. So weighing up the benefits, it makes sense to flick the switch in your head, and drink more water: it's good for skin, sleep, circulation and flushing out toxins. It also helps our concentration, and it's FREE!
  3. Be mindful of your protein intake - make a conscious decision to plan your meals using a variety of protein as a base, as this is what's used for all the building and repair works inside our bodies. So, plan your meals around chicken, fish, eggs, soya products and pulses - and try to keep red meat to just twice a week. Remember, it's small changes that make a big difference. Being mindful of your protein intake will help to heal muscle, repair tissue damage and will also help to prevent the early signs of ageing.
  4. Fats and oils - get the balance right. Fats and oils are very high in calories, giving us nine calories for every gram eaten - just 1 tablespoon of oil gives us 135 calories. It's so important for our health that we reduce the unhealthy saturated and trans fats that can lead to obesity and lifestyle diseases. If you replace them with healthier unsaturated fats and oils, such as extra virgin olive oil, rapeseed or canola oil, avocado, olives, nuts and seeds, you will be another step closer to eating yourself healthier this week.

'Know your food’ is one of the brand new self-development modules available on the Anamaya app via the iTunes store now.  With more than 350 meditations and 14 new therapy-based self-development modules, Anamaya offers help with specific day-to-day issues to help users develop their mind for ‘a better way of being’.  

Photograph: iStock

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