A GUIDE TO ADD MORE NUTRITIONAL VALUE TO YOUR DAILY MEALs

It feels like it should be simple enough. That adding more high-nutrient foods to our everyday meals should be an easy process, just include more fruit & veg and reduce processed foods, and you’re sorted, right? But if you’ve ever tried having more nutritious meals when motherhood demands so much from you, you’ll know that it can be a lot harder than it seems! That’s why I’m giving you a straightforward guide to adding more nutritional value that’s realistic and doable - let’d dive in.

1. Boost Your Breakfast

• Add Berries:

  Packed with antioxidants, vitamins, and fibre to enhance heart health and brain function.

  I like to stock up on frozen blueberries and usually add them into my porride.

• Incorporate Nuts and Seeds:

  Rich in omega-3 fatty acids, protein, and fiber to support digestion, reduce inflammation and provide sustained energy

  I ground flaxseeds and keep them in the freezer, ready to add to smoothies or into my porridge. Chia seeds are a good option too.

2. Enhance Lunch Options

• Add Sprouts to Any Dish:

  Rich in enzymes and nutrients, aiding digestion and boosting nutrient absorption.

  I sprinkle them on toast, mix into salads, or sandwiches.

• Include Fermented Foods:

  Excellent sources of probiotics, which promote a healthy gut microbiome and improve digestion.

  I have sauerkraut or kimchi as a side/topping to pretty much any dish. Miso is also an easy option, either stirred into sauces, stir-fries, or as miso soup.

3. Upgrade Your Dinners

• Add Seeds (Sunflower, Pumpkin) into Dishes:

  Seeds are high in healthy fats, protein, and minerals like magnesium and zinc, which support immune function and overall health. They provide a nutritious crunch and boost the meal's vitamin E and antioxidant content.

  I like to mix them into quinoa, lentils or stir-fries. I also sprinkle them on salads or soups.

• Incorporate Dark Leafy Greens:

  Greens like spinach and kale are rich in iron, calcium, and vitamins A, C, and K, which are essential for bone health and immune function.

  I stir them into grains or legumes, and my favourite is to sautee lightly with garlic, olive oil, and lemon

4. Nutrient-Packed Snacks

• Snack on Dates with Walnuts For Sweet Cravings:

  Dates provide natural sugars, fibre, and antioxidants, while walnuts offer healthy fats, protein, and omega-3s, making this combination a powerhouse of energy and nutrition.

• Snack on Olives For Salty Cravings

  Rich in healthy monounsaturated fats and antioxidants, supporting heart health and reducing inflammation.

5. Spice Up Your EGGS

• Add Turmeric and Pepper to Eggs:

  Turmeric contains curcumin, a potent anti-inflammatory compound, and when paired with black pepper, its absorption is enhanced. This combination supports joint health and has antioxidant properties.

  It can work particularly well with scrambled eggs or omelette.

Why These Foods?

These foods are high in nutritional value because they offer a dense concentration of essential vitamins, minerals, antioxidants, and healthy fats, which are crucial for maintaining overall health and well-being. They also tend to be versatile and easy to incorporate into various dishes, making them efficient additions to every day meals. By incorporating these nutrient-rich foods, you can improve your diet without drastically changing your routine, or going out of your way to prepare nutrient dense foods.

Most of these foods are easy to find in supermarkets, but fermented foods and sprouts are probably easier to find in health food shops. You can also try making them at home! Download a free guide below.