12 BETTER FOODS TO FILL YOU UP
Feeling great starts with eating well. And eating well doesn’t mean depriving yourself. Far from it. Fill your plate with the right foods and you will satisfy your hunger and those mid-afternoon cravings. Stock up on these 12 nutrient-dense foods and try a few easy ways to turn them into plates of total deliciousness SUMMER, WITH ITS BOUNTY OF FRESH PRODUCE, is the perfect time of year to kick-start your new plan to eat well in 2018. This doesn’t have to involve following unsustainable rules and feeling permanently hungry. Rather, it’s all about using your common sense and applying simple guidelines, such as doing some meal planning and being mindful of what you’re eating (nothing puts paid to good intentions faster than mindless snacking when you’re ravenous). Try to eat nutrient-dense foods (those that contain a lot of nutrients relative to their kilojoule content). This means choosing foods as close to their natural state as possible, including lean meat, oily fish, low-fat dairy, nuts and seeds, and a colourful variety of fruit and vegetables daily (phytonutrients, which have protective and antioxidant effects on the body, are responsible for their vibrant colours). You know the drill, but here’s a refresher:
eat a range of plant-based foods, wholegrains, legumes and nuts
eat a range of colourful, sustainably farmed veg and fruit every day
eat responsibly sourced fish and seafood
eat food with less saturated fat and a wide range of healthier fats
eat food made with less sugar and salt
