Healthy Foods to Include in Your Daily Diet – From Morning to Evening
One of the best things that you can do to improve your health (and your gut health!) is to eat a wide variety of nourishing and healthy foods. Including a wide diversity of whole, natural foods is a great way to eat for good health. In this article, we’ll look at some healthy foods to include in your daily diet and how you can incorporate them for a nutritional boost, from your breakfast to your evening snack and everything in between.
A healthy meal in the morning is a great way to start the day and sets you up to continue choosing healthy habits for the rest of the day too. Try the following healthy foods and drinks in the morning:
Kefir.Kefir is a fermented milk drink that you can find in the yoghurt aisle in most supermarkets these days. Eating or drinking kefir is a great way to get a good serving of probiotic bacteria to help encourage good gut health. Choose the natural versions as the flavoured ones usually contain added sugar. You can eat kefir with your cereal for example.
Flaxseed. Add flaxseed to your daily diet with Linwoods Milled Flaxseed. Sprinkle it over your kefir or add it to homemade breakfast muffins or make a smoothie with a spoonful of milled flaxseed added for an extra boost of protein, essential fats, soluble fibre and lots of other of nutrients. It’s great added to porridge too!
Berries. Berries are packed with goodness and flavour and a great thing to include in your healthy diet. Frozen berries are more affordable and easy to keep in your freezer at all times. Mix it up with a variety of berries – the more colours the better! I love berries as a breakfast topping, in smoothies and added to homemade baked goods. They taste great and add lots of antioxidants and vitamins to your meal.
Lunch & Dinner
Winter Salads. Get a rainbow of goodness with a variety of seasonal vegetables mixed together into a salad. Enjoy hearty vegetables like kale, beetroot, carrot and red onion that are filling and full of nutrients and flavour. Make your own dressing using good quality extra virgin olive oil, cider vinegar and other flavourings you like (mustard or herbs for example). Top with some nuts and Linwoods Flaxseed Almonds Brazil Nuts Walnuts & Q10 for extra nourishment and to make the salad more filling. You can also add chopped up fruits to your salad like oranges that are their best at this time of the year and apples. You can find lots of tasty superfood salad recipes online to help you get inspiration.
Brassica Vegetables. Include vegetables like broccoli, cauliflower, cabbage, kale and brussel sprouts into your daily diet. These are powerhouses of nutritional goodness that support immunity, facilitates liver detoxification and have potent anti-cancer effect. You eat them raw, steamed, roasted, stir-fried – whichever way you prefer. You can add them to winter salads too! I love roasting these types of vegetables with garlic.
Good Flavours. Add flavour to your food with delicious and nutritious ingredients – good quality extra virgin olive oil to help absorption of fat-soluble vitamins, support your gut microbiome and your cardiovascular health, garlic which is a tasty superfood and as many herbs and spices as you can. Try cinnamon on your breakfast and add fresh (or dried) herbs to your main meals.
I’m definitely a snacker and need a things to eat and drink between meals and in the evening to keep my energy levels up. Some healthy and tasty options are:
Green Tea. Green tea is full of polyphenol antioxidants and great to help support your immune system. It’s recommended to drink 2-4 cups a day for the maximum benefit but even just having one cup of day is great for your health too. If you’re a big coffee drinker like me, try swapping one or two of your coffees for a green tea. I love Pukka Matcha Green Tea.
Dark Chocolate. 85% cocoa (or higher) dark chocolate is a great way to include chocolate in a healthy diet. It’s low in sugar and contains lots of antioxidants. It can also improve the diversity and composition of your gut microbiome. It can also help improve mood which is not a surprise – it’s chocolate after all! The higher the cocoa content the better. Enjoy a couple of squares as one of your snacks in the day or in the evening.
Nuts. Raw, unsalted nuts also make a great snack between meals. A handful should curb any cravings and keep you going until your next meal.
This blog is edited by a mid-30s mum with over 15 years of professional childcare experience. Now 9 years into motherhood and enthusiastic about finding great products and helpful solutions for busy families to make life more fun and easier too.
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