A wellbeing expert has shared simple dietary tips that can contribute to a longer life and highlights the importance of not skipping a particular meal.
It’s universally acknowledged that a balanced diet is essential for health and longevity, but what does that actually involve?
Sometimes diet trends and advice from social media influencers can be misleading, pulling us away from what Nicci Roscoe, a holistic wellbeing expert and Master NLP Practitioner, calls the basics.
Roscoe emphasizes the importance of ‘moderation’, suggesting it’s about balance rather than completely eliminating certain foods, and acknowledges it’s normal to ‘indulge occasionally’. However, she stresses that our dietary choices significantly impact our health and lifespan.
So, what are the secrets to a healthy, well-rounded diet?
Roscoe explains: “Having a combination of rainbow colours in your food is key to a healthy balanced diet. It’s important to have a good balance of protein, carbohydrates, and fats.”
She highlights that whole grains, like whole wheat, brown rice, oats, and quinoa, are rich in fiber, which can reduce the risk of chronic diseases.
Roscoe suggests swapping white pasta for brown and making other similar healthy swaps to benefit from these foods.
We’ve all experienced hectic mornings, grabbing whatever is within reach or settling for coffee to quell a growling stomach.
Yet, even if you’re not hungry in the morning, Roscoe advises not to skip breakfast.
“[N]o matter how busy you are it’s important to start the day off right with a decent breakfast,” she stated.
“Eating breakfast helps to kickstart your metabolism and stave off cravings, and it needn’t be an elaborate affair.”
She recommends easy options like muesli, chia seed puddings, and overnight oats soaked in yoghurt or milk topped with seeds, berries, natural yoghurt, and honey—which are convenient for busy mornings.
“By planning, preparing your food the day before gives you a much healthier option,” she added.
Roscoe also suggests batch cooking meals in advance, which can be cost-effective and help avoid quick, unhealthy food choices when hunger hits.
The typical American diet is notorious for its high levels of processed foods, saturated fat, and excessive sugar, contributing to health issues like diabetes and other chronic conditions.
Roscoe advises minimizing sugar cravings by choosing fruit instead.
“[Fruit] may have sugar in them but they’re not the same as consuming packets of sweets and bars of chocolate,” she explained, noting fruits are “high in fibre, rich in antioxidants and vitamin C and help lower blood pressure and cholesterol.”
Protein is crucial for reducing cravings and ensuring longer satiety.
Roscoe stated: “Protein provides the building blocks for all the body’s processes.”
For those over 40, protein is especially important as muscle mass begins to decline, impacting health and wellbeing.
Incorporate protein sources like meat, fish, eggs, dairy products, beans, lentils, nuts, and seeds into each meal.
Coffee and caffeinated drinks should be limited, according to Roscoe.
Caffeine, a stimulant, can affect sleep quality, increasing vulnerability to chronic diseases.
Gradual changes, such as switching to decaf or herbal tea, can help manage caffeine intake.
Roscoe suggests drinking 1.5 to 2 liters of water daily, which can be achieved through reminders on your phone every 30 minutes or using a reusable water bottle.
Not all fats are harmful; healthy fats from avocados, nuts, seeds, and oily fish support heart health.
Roscoe commented: “A healthy heart is a crucial factor in extending your lifespan, but the benefits of healthy fats don’t stop there. They also have anti-inflammatory properties which can positively influence your health and can help promote mental wellbeing as you age.”
Lastly, Roscoe advocates for mindful eating—being fully present during meals rather than eating on autopilot or while distracted.