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5 steps to a more nutritious diet

3rd January 2018 by Jess

Our nutritionist gives five practical and easy ways you can increase the nutrient density of your meals to give your body more bang for its buck.

Jess breakfast

My approach has always been one of inclusion - which foods could we try including more of, as opposed to focusing on which foods to avoid? This way of thinking promotes an element of fun, experimentation, positivity and ultimately sustainability. Naturally when you focus on adding foods to the diet, some of the not-so-nourishing things will inevitably fall away.

Jess, graze nutritionist
jess smoothie 1

DRINK YOUR NUTRIENTS

If you're trying to revamp your diet this January, making one of your meals or snacks smoothie or juice based allows you to really amp up your nutrition, in a quick and delicious way.

Throw in some organic leafy greens or essential fats from avocado, nuts or seeds and you have an easy, yet nourishing snack.

how to build a smoothie
veggie protein power 2

SNACK ON VEGGIES

By incorporating vegetables as part of your snacks, it allows you to reach the daily goal of 5-7 servings of veggies with ease.

Vegetables offer different colours and different textures and can be used as dunkers for dips such as carrot sticks with hummus, celery with almond butter, or you can simply cut up a variety and enjoy a platter of assorted colourful raw veggies such as carrots, radishes, tomatoes and cucumbers.

what you should know about fruit & veg

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salad jar seeds 3

ADD NUTS AND SEEDS TO YOUR MEALS

Seeds are loaded with minerals and they can be so easily added to breakfast porridge, soups, salads or a fresh fruit snack.

Chia seeds, almonds, sunflower or pumpkin seeds - there are so many different varieties to keep things interesting.

Keep a mixture on hand so you can easily toss them into your meals.

recipe: fresh salad jar

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protein bites 4

FOCUS ON BREAKFAST

Breakfast is one of my favourite meals of the day to focus on, mainly because it’s one that we’re in most control of, as we tend to leave from the same spot every day - our home.

If your current breakfast of choice is toast or cereal, try switching it up a few days a week to a green smoothie, add a poached egg to your toast or combine some veggies with eggs to make yourself an omelette or frittata. This will add a nutritional boost to your day in a yummy way.

If you really can't make time for breakfast, make sure you pop a protein bite in your pocket or gym bag to get you through the morning!

36 healthy breakfast ideas

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rainbow 5

THE RAINBOW RULE

The more colour you can include in your snacks and main meals the better it is from a nutrient variety point of view.

The reason tomatoes are red is due to the lycopene plant pigment, whereas purple cabbages are a beautiful purple because of the anthocyanins they contain.

Anthocyanins and lycopene both have their unique properties, so by having a rainbow rule for your plate, you’ll naturally benefit from the health benefits the different foods bring.

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Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at jessntom.com for even more.

view all posts by Jess

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