As a nutritionist, I am often asked by friends and family what are the top foods I would recommend for better health. While a personalised approach to nutrition is often best if you have a specific issue that you need help with, there are some great foods that can be introduced at any time to benefit your health in countless ways.

Getting started on the path to better health using nutrition does not have to be difficult. Including simple, easy to achieve additions to your daily routine can be a great place to start. I am not talking fancy or exotic ‘superfoods’ that are only grown in the mountains of Peru, but staple items that can be purchased from most grocery stores.

Here are my top 5 for you to consider:

1. Fresh fruits, vegetables and legumes

Most of us could stand to eat more fruits and vegetables on a daily basis, with many people not eating the recommended 5 serves of veg and 2 serves of fruit daily. These foods contain an abundance of vitamins and minerals, phytonutrients, antioxidants and are rich in fibre. Fibre is one of the best ways we can look after our health and that of our gut and microbiome. Fruit, vegetables and legumes contain different types of fibres - insoluble fibre, soluble fibre and resistant starch. Between them they have the benefits of improving the integrity of the gut wall and gut motility, improving feelings of fullness (contributing to weight loss), stabilising blood sugar levels and aiding in the removal of cholesterol from the body. Best of all they can help feed the beneficial bacteria living in our intestines.

An easy way to do this is to ‘eat the rainbow’ - in other words choose a variety of different coloured fruits and veg each day as they all have different health benefits. So if you are used to the same veg with dinner, try experimenting with new ones and adding fruit of a different colour for dessert.

2. Nuts and seeds

Nuts and seeds are powerhouse food sources. They contain B vitamins, vitamin E, zinc, magnesium, iron, calcium, selenium, fibre, healthy fats and protein. They can help with weight loss by contributing to feelings of fullness and when included regularly in the diet, may help prevent chronic diseases such as cardiovascular disease. Fibre content can improve health of the gut and lower cholesterol by removing it from the body.

Provided you are not allergic, there are many different nuts and seeds you could try:

Nuts: almonds, cashews, brazil nuts, walnuts and pistachios
Seeds: chia, flax, pumpkin, sesame and sunflower

The Australian Dietary Guidelines recommends including a serving of nuts and seeds daily, which is 30g, or approximately 1/3 cup.

3. Fermented foods

Fermented foods include sauerkraut, kimchi, kombucha, kefir, miso and probiotic yogurt. They are rich sources of probiotics, beneficial bacteria that make up our gut microbiome. Sugar-filled and processed foods tend to feed the more undesirable ‘bad’ bacteria and plant foods tend to feed the more beneficial types. Eating fermented foods full of beneficial bacteria can help to repopulate the gut if our balance of ‘good’ vs ‘bad’ bacteria is off. Beneficial bacteria create compounds such as short-chain fatty acids that help to repair our intestinal lining, helping to reduce inflammation. A healthy microbiome is also linked to improved immunity and mental health.

To make the most of introducing these probiotics in our diet, we need to feed them with prebiotics to keep them going. Prebiotics are contained in many fruits, vegetables and legumes, such as asparagus, onion, oats, beans, lentils, leeks and apples.

4. Sources of omega-3

Omega-3 fats, including EPA and DHA, have many benefits to our body including lowering inflammation, improving cardiovascular function, improving brain function, skin health and vision. The best sources are oily fish, such as salmon, mackerel and sardines which should be eaten 2-3 times each week. Larger, predatory fish, such as shark, swordfish, barramundi and bluefin tuna, have higher mercury content and are best avoided or eaten occasionally.

If you are vegetarian, vegan or just dislike fish, it is important to obtain these amazing fats from other foods. Plant foods such as walnuts, chia seeds, hemp seeds and flaxseeds are rich sources of a fat called ALA, which is then converted into DHA and EPA in the body. However, this conversion is not very efficient and you will likely not meet your daily requirements through these alone. Therefore supplementing with a quality algal oil (where the oily fish obtain their omega-3 in the first place), which contains both EPA and DHA, may be appropriate.

5. Water

One important and simple way to improve health is to drink more water! Keeping hydrated not only improves energy levels, skin health and general all over health, it is also great for keeping bowels regular. Increasing fibre intake through adding in more fruits, vegetables and legumes should be done gradually and in conjunction with adequate fluid intake so avoid constipation. Aim for around 2-2.5 litres over the course of a day.

Summary

The world of nutrition is a very confusing place and we can often read contradicting information on a daily basis. If you want to improve your health but don’t know where to start, use these tips as a guide. By including more plant foods, omega-3 fats, probiotic foods and keeping hydrated, you can’t go too far wrong. If you notice that something doesn’t feel right or you react to a certain food, then stop and consult with a nutritionist or natural health practitioner. For example, sudden increases in fibre-rich plant foods can cause bloating and flatulence, so start small and you can be confident that you are making steps in the right direction.

DISCLAIMER

The information provided in this article is for your educational purposes only. It should not be considered as medical advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this article. While I endeavour to provide accurate and true content, I make no guarantee or promise and assume no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this article are for general information only and any reliance on the information provided is done at your own risk.

5 Foods to Start Eating Today