What are some easy ways to incorporate whole foods into your diet?

A simple way to start incorporating whole food into your diet is to look for whole-grain varieties of common foods like bread, pasta, and cereals. Including minimally processed starchy carbohydrates in the form of oats, quinoa, lentils and wheat will also increase your diet's whole food content, bringing in more fibre, vitamins and minerals than more refined options.

Snacking can be a major hurdle for many people. I often advise you to look for fruits and nuts you enjoy eating, that are easily available to you when thinking of whole-food snack ideas. This has the benefit of bringing in more health-enhancing micronutrients, fibre and protein and helping concentration and energy levels more than more processed alternatives.

A snack I really enjoy, especially in the mid-morning or afternoon, is Greek yogurt with fresh seasonal fruit and nuts. My favorite nuts are walnuts and almonds, but I also like flax seeds, rich in omega-3, sunflower seeds, and chia seeds.

The most common advice I give to clients is to include more colour in their meals. Aim to "taste the rainbow" across the day by including a variety of fruits and vegetables in each meal. I very much encourage experimenting with tastes and combinations to find the foods you enjoy eating and are more likely to keep eating long term. This may start with trying to add fruit to a breakfast or a side salad with dinner but by adding and including ANY new fruit or vegetable to the diet will contribute to greater health.

An increasingly important aspect is the consumption of vegetables in all meals of the day, as advocated by the World Cancer Research Fund for a long time. It is particularly important to consume seasonal vegetables and the widest variety possible, not just limiting oneself to the most well-known ones. In winter, it is preferable to eat cooked vegetables, while in summer, raw ones, which have a refreshing effect, are preferred.

In my experience, the vast majority of my non-athlete clients are not eating enough protein. It's essential to maintain the immune system and maintain and grow our muscle mass and organ systems. I recommend bringing in lean sources that suit your lifestyle, working up to a palm-sized serving with 3 main meals is a good foundation for most. For those mathematically minded aiming for 1.3-1.6g/kg protein based on your body weight and activity level is a good target to have. Lean sources such as poultry, fish, beans, lentils and whole grains can all contribute to your protein intake with minimal added fat. Nuts and seeds are great to include to bring in healthy mono and polyunsaturated and a host of vitamins, minerals and phytonutrients.

Proteins are a fundamental source for our well-being and energy. There are different types of proteins, including plant-based ones, which are strongly recommended, and animal-based ones, to be consumed in moderation and for a specific number of times per week. The key is always to vary the diet significantly throughout the week and for animal proteins, always choose meat or fish that are raised in a healthy and non-intensive manner, and for fish, opt for wild-caught rather than farmed.

Protein and fat are essential macronutrients that support your muscles, hormones, immune system, and brain. However, not all sources of protein and fat are created equal. Some processed meats, dairy products, and oils can be high in saturated fat, sodium, nitrates, and additives that can harm your health. To eat more whole foods, choose lean proteins and healthy fats, such as fish, poultry, eggs, beans, lentils, tofu, nuts, seeds, avocado, olive oil, and coconut oil. These foods can provide you with high-quality protein and fat that can lower your cholesterol, blood pressure, inflammation, and oxidative.

For several years now, I have reduced salt consumption in my dishes and recipes, replacing it with herbs and spices. Turmeric, ginger, cinnamon, pepper, and garlic are the main ones and they are essential in my kitchen. Moreover, if one has the opportunity to have a garden, it is a must to create a corner for aromatic herbs, which besides being beautiful to look at, can be used fresh and dried. Furthermore, they will be at zero kilometers and of high quality.

It is now well known that daily water consumption should be at least 2 to 2.5 liters. It is essential for the hydration of the body. Teas and herbal teas are especially helpful for those who struggle to drink plain water because they are much more flavorful than plain water and also beneficial. Fruit juices also provide minerals and vitamins, but only those made with fresh seasonal fruit and a good juicer are truly recommended.

Something that is often not considered when giving nutrition advice on the internet is taking into account accessibility and the cost of what we are recommending, as well as whether the client will enjoy their new diet! It's important to consider that whole foods may be more expensive than their refined counterparts and to find a good balance between budget and including more of these foods, in your diet wherever possible, in a way that you find enjoyable and sustainable.