20 Quick Tips to Boost Your Nutrition

online nutrition coaching, free radicals, antioxidants

Here are my top 20 nutrition tips for fat loss, muscle growth and improved immune system. Let me know which ones work for you, and which ones you’ve maybe not yet considered. Feel free to leave a comment. How have you boosted your nutrition this year?

1. Don’t skip meals. In particular your body needs regular intake of protein for muscle growth and hundreds of functions in the body.

2. Drink water between meals to stay hydrated, but make sure you’re fully digested first.

3. Instead of snacking on crisps, biscuits and chocolate, snack instead on a handful of almonds or walnuts.

4. Eat a wide variety of fruit through the week, but no more than 3 portions of fruit a day.

5. Eat more vegetables than fruit.

6. Eat some of your veg raw (carrots, celery, radishes, baby sweetcorn)

7. Hummus makes a great snack (the low fat one)

8. Ditch the white bread, eat wholemeal

9. Ditch white rice too, eat quinoa instead, which is higher in protein and more nutritious.

10. Sweet potatoes are more nutritious than potatoes

11. Restrict red meat to twice a week, such as sirloin steak

12. Avoid processed meats like the plague, they’re full of carcinogenic chemicals.

13. Don’t do vigorous exercise straight after a meal, digest for at least 90 minutes first.

14. Breakfast on fat-free plain natural yoghurt with blueberries thrown in

15. Have some high quality protein with every meal, such as eggs, fish, red meat, chicken.

16. Don’t cut out all fat, eat good fats like salmon, avocados, olive oil

17. Don’t wolf down your food, chew it thoroughly and eat small mouthfuls.

18. Eat fewer calories on days you are less active.

19. Eat smaller portions in the evening.

20. Not all carbohydrates are bad, eat complex carbs (eg- sweet potato, oats, lentils, beans, quinoa) and avoid processed carbs (eg- white rice/bread, cakes, pastries, biscuits, fizzy drinks, sweets)

(Dominic Londesborough is a personal trainer in London and an online nutrition coach)

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