Nutrition check-list for health and well-being
It’s easy to overcomplicate eating for better health. In reality, most people don’t need a perfect diet - they just need to get the basics right relatively consistently.
I find it helpful to think about nutrition as a handful of simple targets to tick off each day and each week, rather than worrying about individual foods or trying to eat "perfectly".
There's no need to expect perfection here. If you're hitting these targets most of the time, you're doing a great job of supporting your health over the long term!
Daily
Include a source of protein with each main meal (around 20–40g, depending on your body size and goals).
Aim for 5–9 portions of fruit and vegetables. Don't worry if that feels like a big jump - if you're currently eating three portions a day, simply adding one or two more is a brilliant place to start.
Stay well hydrated - or so cups a day. Water is your best choice, but tea, coffee and other sugar-free drinks all contribute too!
Try to eat a good amount of whole or minimally processed foods, while still leaving room for foods you enjoy.
Weekly
Eat at least one portion of oily fish (or consider an omega-3 supplement if you don't eat fish).
Include a variety of protein sources, such as beans, lentils, tofu, dairy, eggs, fish or lean meats.
Aim for around 30 different plant foods across the week. This includes fruit, vegetables, wholegrains, beans, herbs, spices, nuts and seeds. It sounds like a lot, but herbs, spices and mixed vegetables all count! A greater variety of plant foods is linked with a healthier gut microbiome.
Include a couple of portions of legumes (beans, lentils or chickpeas) if they're not already part of your regular meals.
Enjoy a treat or meal out without feeling guilty. Healthy eating is about what you do consistently, not occasionally.
You don't need to overhaul your diet overnight. Pick one or two things that feel achievable, make them a habit, and build from there. Small changes, repeated consistently, almost always beat the all-or-nothing approach.