Need to improve your diet?

The best way to think about changing your diet is - One Step at a Time. 

Don't go thinking you are going to do it all at once or you will not stick to it.

Think of it as building blocks - you need to make one-two changes at first and go from there.

You build those in as part of your daily routine until they become habits then you make another change.

Basic steps to improve your diet:

1. Add more protein to your diet

Protein is very satiating, so you'll be fuller for longer after a meal. This is such a key thing when you're trying to lose weight or eat less crap.

Aim for a portion of protein in every meal or try out protein as a snack.

You can find protein in the likes of chicken, turkey, eggs, beef, beans, lentils, fish, dairy products, tofu, soy products, nuts, seeds.

2. Eat more fruit and veg

You have to eat your fruit and vegetables.

Not only will they provide you with lots of micronutrients but more often than not they're very low in calories, especially vegetables.

This means you can fill the plate with lots of different colours and textures and have a much bigger meal.

3. Plan and prepare

If you're better prepared, you limit the number of times you could potentially make poor food choices

How many times have you made bad food choices because you weren't prepared for the day or you went too long between meals?

Planning and preparing can be as simple as making sure you prepare your lunch for tomorrow or making up a shopping list for the week

The important thing here is that you're setting yourself up with the habits that will make your diet much easier to adhere to!

4. Cut out the crap

For many people, the sweet and highly processed food in their diet is contributing a lot to their weight or health issues.

It's important to add in steps 1, 2 and 3 before you look at cutting foods out.

You never want to eliminate foods entirely but reducing them back and keeping them in check could make a big difference for you.

Implement these steps slowly if you want your habits to change.

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Start with one small change, such as

- Make a conscious effort to eat at least one proper meal everyday

- Drink more water - fill bottles or a large jug if you have to, to remind yourself. Drink herbal teas if it helps to have something warm

- Refuel after exercise that includes water, fruit or vegetables and a carbohydrate and protein e.g., a tuna and tomato sandwich

- Eat regularly - avoid long gaps between meals leading to extreme hunger which results in eating large a meal or snacking after dinner