Your 10 instant tips to healthier eating (and beating information overwhelm)!

The world of what to eat can be so overwhelming and confusing, leaving a lot of women frustrated at best and doing things that can be downright harmful at worst.

So here’s a quick guide to help you understand some of the key aspects of eating well, to help fuel both your body and your brain for life (not just a few weeks or months).

You can rest assured that my views are based on my past nutrition studies and as a qualifying health coach, and not on what some social media influencer/celebrity is doing! If you have questions, simply get in touch via my contact page here (I know how difficult it can be and I’ll be happy to help).

1. Eating for Brain Health

I eat to keep my brain sharp and healthy. A well-functioning brain helps with focus, reduces anxiety and depression, and can prevent dementia. To support my brain, I include omega-3 from oily fish, take a vitamin D supplement from October to March due to low sun exposure in the UK, ensure I get all my B vitamins, and limit sugar and alcohol as much as possible. Whole foods are best for vitamins and minerals, but during stressful times, supplements can help with things like getting enough B12 — just choose quality ones.

2. Thoughts on a Vegan Diet

My issue with the vegan diet is that you have to really know your foods in order to get the right amount of nutrients (including B12, iron, omega 3 etc) and a lot of popular vegan food is highly processed! If you eat a balanced vegan diet and choose whole foods rather than the processed kind, it may work really well for you. But do keep in mind that a lot of healthy vegans (eg some athletes) have professional nutritionists helping them put together optimal meals.

3. My Diet Approach

Instead of going vegan, I focus on lean meats like chicken and turkey, fish like salmon and tuna, seafood, beans, lentils, and a variety of colourful vegetables (and red meat every 2 weeks or so). The most important part is eating nutrient-dense, high-quality foods.

4. Home-Cooked Meals

I prefer home-cooked meals with real ingredients. Highly processed foods lack nutrients and are filled with unhealthy additives. But as a working parent, life also has to be practical. I follow the 80/20 rule: eat well 80% of the time and enjoy treats 20% of the time.

5. Importance of Protein for Women

Many women don’t eat enough protein, essential for muscle building. Women start losing muscle mass from their 30’s, so it's important to include protein in every meal. Aim for at least one palm-sized portion three times a day, especially after a hard training session.

6. Balancing Blood Sugar

Blood sugar balancing (i.e. eating foods that keep your blood sugar levels even throughout the day) is amazing and the best ‘lifestyle diet’ in my opinion. This involves eating balanced meals with protein, vegetables, healthy fats, and whole grains to avoid spikes in your blood sugar.

Many people think nothing of drinking a glass of orange juice for breakfast along with a bowl of cornflakes and milk. But it’s really high in glucose which gives you energy in the moment but an hour or two later you’ll get the dreaded blood sugar crash. Which often leaves you reaching for quick sugar fixes to get your energy and mood back up. And so the cycle continues.

By balancing your blood sugars, your energy and mood (as well as focus and motivation) will be steadier through the day, which in itself will mean you make better food choices. And sleep better.

Try replacing orange juice with an actual orange, or better still, a few berries, and eat a bowl of nut-based muesli that is low in sugar combined with natural, organic yoghurt.

7. Ideal Plate for Mums

As an easy instant guide, your healthy plate should look like this as much as possible:

• 50% colourful vegetables, especially greens

• 25% protein

• 25% starchy carbs

• Plus a small amount of healthy fat, like olive oil

8. Reducing Toxins

We are what we consume, including the air we breathe and the products we use. I know this area can feel overwhelming, so try starting small to reduce toxins: switch to a natural deodorant, make a homemade cleaning product, or add extra house plants to purify the air.

9. Intermittent Fasting

If you’re healthy (i.e. you’re eating well, exercising moderately, your hormones are in balance, you’re getting enough sleep and you’re not too stressed), only THEN intermittent fasting might benefit you. Avoid fasting if you’re stressed or your body isn’t in balance, but if you are ready to try it, I wouldn’t go straight for the 16/8 (where you eat during 8 hours and fast during 16 hours) but start with 12/12 or 14/10 and listen to your body.

10. Eating for Your Menstrual Cycle

Your menstrual can change significantly during the perimenopause, but it can still be helpful to tweak your diet to fit your symptoms. All of the above advice is still relevant, but just adjust it. For example, eat more iron-rich foods during menstruation, anti-inflammatory foods like salmon and avocado for cramps, and enjoy some dark chocolate for PMS.

Do you need support on your perimenopause journey? You don’t have to do it alone.

Book your complimentary 30-minute call with me to learn how my combined mindset and women’s health coaching sessions can help.