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Nutrition Cheat Sheet: 4 Simple Ways to Make the Most of Any Meal

Nutrition Cheat Sheet: 4 Simple Ways to Make the Most of Any Meal

Today, we’re talking nutrition! Want to know how to get the most bang for your buck with any meal you eat? And by that, we mean how to extract the most nutrients so that you feel satisfied and energised, not just after you finish eating but in daily life too? Check our our cheat sheet below to make the most of any meal. But first, we have some exciting news!.

Drum roll please…

Nina is now a fully qualified nutritionist! Many of you already know our fabulous front-of-desk, Nina. She’s been with us for over 4 years, and during that time has been studying to complete a Bachelor of Health Science majoring in Nutrition and Dietetics. We’ve loved seeing Nina grow and learn over the years, all the while being kindly mentored by Daniela, and we’re so excited that she’ll be our very own nutritionist. A huge congratulations from the tonika health family!

Nina will be available for appointments on Mondays and Thursdays from mid August. If you’d like to book in or have a chat to Nina, email her at [email protected]

Nina Kingsford-Smith is our nutritionist and our resident front-of-desk. She also runs a blog named 'healthy happenings'.

Now on to our nutrition cheat sheet (written, of course, by Nina).

1. Take a breath

Before having something to eat, take 3 deep breaths (deep diaphragmatic breaths where your stomach expands with each inhale and relaxes with each exhale).
This is so simple and the idea is to help you slow down and become more present before eating. Being present while eating, aka ‘mindful eating’ really is KEY to making the most of your meals – you’ll enjoy them so much more by noticing the flavours, textures, smells, etc of your food. Also, this will allow your body to switch into parasympathetic mode, which means optimal digestive function and nutrient extraction.
Other key tips for being more present include eating while sitting down, not on the run. And being away from distractions (aka away from your work desk, your phone/laptop and the latest ep of Stranger Things).

2. Check for the magic 3

Ensure that all of your meals include the magic 3 – protein, complex carbs and fats. 
This might look a little something like grilled chicken / eggs / tofu (protein) with brown rice / sweet potato (complex carbs) and avocado / extra virgin olive oil / sunflower seeds (fats). Having all three helps give you a sustained release of energy by stabilising your blood sugar levels, meaning that you’ll stay fuller for longer and avoid those pesky energy slumps.

3. Spice it up

Every time you eat something, ask yourself ‘can I add spice or herbs to this?’.
If the answer is yes, do it! (hint…the answer is always yes). Spices and herbs provide concentrated sources of numerous nutrients and antioxidants. They’re one of my favourite ways to boost any meal. Specific herbs and spices also have their own unique benefits. For example, black pepper, is a great addition to any savoury meal and will increase the absorption of all nutrients. Here are some other ideas – cinnamon and ginger are delicious in both savoury and sweet meals (e.g. soup or porridge); add parsley or chives on your morning eggs or toast, add coriander or chili flakes to lunch, bake potato with rosemary or basil, roast pumpkin with cumin / coriander / turmeric, add paprika to tomato-based soups and sauces, the list goes on! Want some recipe inspiration? Try these gingersnap biscuits or this herbed chicken salad.

4. Keep it simple 

Simply adding more fresh produce to your diet, as nature intended, will mean you’re well on your way to fueling yourself with wholesome nourishment.
It can be easy to get distracted by the latest health trend or superfood – did someone say kale smoothies, moringa powder and celery juice?! But going back to basics really is easiest and best. Think vegetables, fruits, whole grains, legumes, nuts, seeds, unprocessed meats, etc.

So there you have it, 4 easy and realistic ways to make the most of your meal. Do you have other questions about food, nutrition, diet trends, or any other health niggles / concerns? Get in contact, I’m here to help! Nina x