Nutrition plays a vital role in our overall well-being, affecting not only our physical health but also our mental and emotional state. With the abundance of information available, it can be challenging to navigate what is truly beneficial for our bodies. At Health Bites Nutrition, we understand the importance of evidence-based practices when it comes to nutrition coaching and wellness. Here are some science-backed nutrition tips to help boost your health and vitality:

• Balanced Plate: When it comes to your meals, aim for a balanced plate that includes a variety of vegetables, carbohydrates, good-quality protein and most importantly, healthy fats. Eat your 5 fruits and veggies a day and don't forget to eat the rainbow to ensure you are getting a wide range of nutrients essential for good health, a lucky gut and a happy smile.

• Cut Added Sugars: Oh yes, our body does not need any added sugars to live. Be careful when it comes to processed food, condiments, snacks, sweets (of course), soft drinks and especially flavoured drinks. Any amount of added sugar adds a ton of stress to the body's sugar-regulation system and not to forget all the empty calories you ingest. Who wants to run the extra mile just because you added 2 tsp of sugar in your tea instead of 1 tsp? Alright, a bit oversimplified, but you get the point?!

• Limit Processed Foods: I tend to repeat myself, but please limit processed foods. Processed foods often contain high amounts of added sugars, salt, unhealthy fats, and preservatives that can be detrimental to your health. Instead, try to include whole, minimally processed foods that will not only and purely cover your macronutrient supply, but also all the tiny bits and bops like vitamins, minerals and prebiotics that keep your gut dancing and your health shining.

• Fibre-Rich Foods: Include plenty of fibre-rich foods in your everyday meals. Opt for whole grains and bread, vegetables such as carrots, artichokes, brussels sprouts, various fruits, and the epitome of a health bite, legumes. Dietary fibre has many health benefits, such as managing cholesterol and blood sugar levels, and is essential for your gut health.

• Balanced Snacking: Opt for small portions of nutrient-dense snacks like nuts, seeds, Greek yoghurt, or raw veggies with hummus to keep you satisfied between meals. Avoid reaching for highly processed snacks that are high in added sugars and unhealthy fats.

  
  

I know you all have read these tips a thousand times before, and guess what: They are still true. Our oldies but goldies, just for the sake of reminding us all of the importance of:

• Good Quality Sleep: I can't emphasise enough how important good quality sleep is when it comes to your health. Aim for 7-9 hours of sleep per night to help your body support good health, weight management, and cognitive function.

• Mindful Eating: Try to enjoy and savour every single meal and most importantly love what you eat. Practice mindful eating by paying attention to your body's hunger and fullness cues and avoid distractions while eating, such as watching TV or scrolling through your phone. Vivid conversations are not only allowed but highly recommended as good company is always part of a good meal. This can help prevent overeating, promote better digestion and improve your overall well-being.

• Stay Hydrated: Opt for water as your main beverage throughout the day and limit sugary drinks. Adequate hydration supports various bodily functions, such as digestion, circulation, and temperature regulation, not only during summer.

Last but not least: Seek professional guidance. If you have specific health goals or concerns, consider seeking guidance from nutrition experts. We provide personalised recommendations based on your individual needs and help you make sustainable changes to your diet and lifestyle one bite at a time.

Incorporating these science-backed nutrition tips into your daily routine, you can make positive strides towards improving your overall wellness. Your body will thank you for nourishing it with the care and respect it deserves. Remember, small changes add up over time and can lead to significant results. Approach your health journey with patience and consistency, one bite at a time.