Eating well

When the cold weather arrives, many of us can feel a little low.

A balanced diet packed with fibre, vitamins and antioxidants can help beneficial gut bacteria thrive and boost  production of feel-good hormones.

Tips to eating well

• Cook in batches and keep extra portions in the freezer.
• Eat a balanced diet in small portions at regular intervals throughout the day.
• Reduce your salt intake by using flavourful herbs and spices.
• Buy frozen or canned fruit and veg which is often equally high in nutrients, but can be cheaper.
• Take a vitamin D supplement or consume vitamin D-rich food such as oily fish (salmon, herring, sardines), eggs and certain types of mushrooms.
• Include a wide variety of nutrient-rich foods, such as: fruits, vegetables, nuts, seeds, wholegrains, legumes, dairy products, lean protein sources like poultry, and oily fish which is rich in Omega 3.

Looking after your gut 

Gut health can have a big impact on our overall health and wellbeing. The gut is home to trillions of bacteria that support a range of key functions including the immune system and mental wellbeing.

Many lifestyle factors can impact gut health such as age, exercise, diet, sleep and stress.

Tips for supporting good gut health

• Balanced diet – A varied diet that contains foods such as fruits, vegetables, whole foods, legumes and some
  fermented foods such as yoghurt, is key to keeping gut bacteria happy. Staying hydrated is also important.
• Daily exercise – Incorporate gentle exercise into your daily routine, whether it’s a morning walk, an hour
  spent gardening, or a physical activity class with a friend.
• Quality sleep – Aim for eight hours of sleep a night. For the best sleep try to minimise screen time late at night,
  avoid caffeine before bed and stick to a good sleep routine. 

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