Basic Nutrition Checklist: Where Real Health Starts

Ready to improve your diet but not sure where to start? Think you need to give up dairy, gluten, or sugar - or detox your body from mysterious “toxins”?

Well… not so fast.

Here's a simple, science-backed checklist to begin your journey toward a healthier, more balanced lifestyle:

✅ 🥕 Get Your 5 a DayAim for at least five portions (around 80g each) of fruits, vegetables, or berries daily to support your fibre intake and essential nutrients.

✅ 🌱 Go for 30 a WeekInclude 30 different plant-based foods in your diet each week. Think: vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices. This variety boosts gut health and supports a more diverse microbiome.

✅ 🌈 Eat the RainbowIncorporate a range of colours into your meals. Each colour group offers different phytochemicals and health benefits — variety matters!

✅ 🐟 Be Fish-FriendlyIf you eat fish, aim for two servings per week, with at least one oily fish (like salmon, mackerel, herring, sardines, or tuna) for heart-healthy omega-3 fatty acids.

✅ 🥩 Limit Red MeatTry to keep red meat consumption to no more than 350g per week. This helps lower the risk of chronic diseases linked to high red meat intake.

✅ 💧 Hydrate, AlwaysDrink enough water daily to support digestion, brain function, energy levels, and overall wellbeing.

✅ 🍫 Enjoy Treats Without GuiltA healthy diet includes room for your favourite indulgences. Enjoy treats in moderation - balance is key, not restriction.

And, please, don’t forget about getting quality sleep, staying physically active, and nurturing your social connections are just as important as what’s on your plate - they all play a vital role in your overall health and wellbeing. These are just as essential as good nutrition - they work together to support your emotional, mental, and physical health.

No magic pill. Just simple habits, consistency, and putting your health first.

© 2025 Irina Bormotova, ANutr

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