Thoroughly chewing your food is likely to put less pressure on your digestive system and help your body absorb nutrients more efficiently.
Saliva released in the mouth contains enzymes which starts the digestive process, including amylase which breaks starchy carbs into sugars, and lipase that starts to break down fats. By chewing you not only start to break down your food but you start the digestive process by mixing the food with saliva which enables your body to easily absorb the nutrients the food contains.
Chewing well may also help manage appetite by sending signalling hormones to the brain to inform it that you’ve eaten. Commonly cited advice to chew your food 50 times, may sound excessive but studies suggest it may help reduce your energy intake.
A good place to start is by eating more mindfully – read our helpful guide on how to practice this at home.
2. Forget calories
While it’s important to keep an eye on portion sizes, the health world has shifted its focus from calorie counting to making healthy, nutrient-dense choices that are kind to your digestive system. Simply counting calories ignores other nutritional needs.
Numerous studies support this and show that obtaining your calories from nutrient-dense fruit, vegetables and wholegrains decreases the risk of certain health conditions and improves overall diet quality.
As research progresses, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over-simplification of the way our body uses energy. There are many other factors at play including the type of foods we eat, how we prepare them, our basal metabolic rate and even the type of bacteria that live in our gut.
Read more about how many calories you should eat.
3. Sweet and simple
Don’t be scared of sugar. The rules are simple – minimise the refined, processed stuff, known as ‘free sugars’, from your diet as much as possible and enjoy natural, sweet sources alongside foods that will slow down absorption and regulate blood sugar.
For example, eat fruit with a small handful of protein-rich nuts to lower the glycaemic index of your snack. Or satisfy a post-meal sugar craving with a couple of squares of high cocoa dark chocolate.
Here are some healthy sweet treats to try:
Healthy flapjacks
Nut & raisin protein balls
Pecan-stuffed dates
Protein balls
4. Forget the fads
Let moderation be your mantra and make sure that you pack your diet with vegetables, fruit, lean protein and wholegrains. Introduce new ingredients, less processed, more whole foods into your diet gradually over a few weeks and see if you notice any benefits.
It’s important to remember there’s no such thing as a ‘super food’ but there are plenty of everyday, storecupboard staples and produce that are bursting with nutrients and beneficial compounds.
Check out our top 10 storecupboard staples.
5. Stay positive
Researchers have found that we’re more likely to adopt healthy habits if they’re presented positively and if we experience a positive outcome from them. Being told we shouldn’t do something – for example, cutting out carbs – has less of a lasting impact than if we’re told something will make us feel good, such as exercising.
Focus on the results you want to achieve and view each meal as a positive choice to get to your goal – remember as with all things consistency is key.
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This page was last updated on 17 October 2024 by Kerry Torrens
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.