A few simple diet changes can have a big impact on your wellbeing, sleep and energy levels, and some can also help to reduce cholesterol levels and lower blood pressure. From the foods we should all be eating more of to kicking your takeaway habit, here’s what just one week of nutrition-led hacks could look like.
Monday: lemon aid
Start every morning with a cup of warm water and lemon juice water – rather than your usual cuppa – to aid digestion and boost vitamin C levels. Simply squeeze half a lemon into a mug and fill with hot water. Easy peasy.
Tuesday: pack snacks
Whether it’s driven by low blood sugar, boredom or emotional eating, be prepared when the urge to snack strikes, so that you can reach for healthier options. Try a small bag of dried fruit or hard-boiled eggs (kept in a storage container), so you’re loading up on healthy fats and vitamins.
Wednesday: thrive on five
Try to include at least one fruit or veg portion with every meal to hit your recommended five a day. Start with berries on your cereal, top peanut butter on toast with chopped banana, or try a juice or smoothie. Opt for soup or salad for lunch, and have a handful of berries as an afternoon snack. You’re already on four of your five-a-day and it’s only mid-afternoon.
Thursday: go l’eau
Ideally you should drink six to eight glasses of H2O every day. Low-fat milk, sugar-free drinks and tea and coffee all count, but you can’t beat tap water for hydration. Studies show that having a glass before a meal can also reduce the amount of calories you consume. So invest in a water bottle you love and keep sipping throughout the day.
Friday: make substitutions in the kitchen
A quick win is swapping butter or ghee for vegetable, coconut or olive oil when cooking. You’ll cut your intake of saturated fats without even noticing. Stock up on healthy staples such as brown rice, lentils, wholemeal pasta, canned fish and frozen vegetables, and avoid clicking on Deliveroo by getting meal inspiration from Waitrose’s tried-and-trusted healthy recipes.
Saturday: go nuts
Hurrah! It’s the weekend and your health levels are looking up after five days of new habits. Boost good fats with nuts – think cashews, almonds, pistachios, walnuts, peanuts and hazelnuts – which are packed with protein, fibre, vitamins and minerals. Seeds are also nutrition heroes; flaxseed, hemp, sesame, pumpkin and chia seeds contain omega-3 fats, which can help to prevent heart disease.
Sunday: add garlic to your roast
If you chop or crush garlic 15 minutes before you need to cook with it, an enzyme called alliinase is released, which can help calm inflammation in your body’s cells and tissues. Throw some in with your potatoes and reap the delicious and health-giving rewards.
And just like that… seven tweaks you can make (and easily stick to) for improved nutrition and wellbeing all year.
Healthy recipe inspiration from Deliciously Ella
Ella Mills founded Deliciously Ella in 2012 to make healthy eating practical and achievable. She recommends meal planning to take the stress out of the nightly ‘what’s for dinner?’ dilemma and shares wholesome, easy recipes in her new book Quick Wins: Healthy Cooking for Busy Lives (Yellow Kite, £25). “It supports you in cutting back on ultra-processed foods, hitting your five-a-day, and enjoying 30 different plants each week – all in a way that’s simple and genuinely delicious,” says Ella. Pop in-store to John Lewis Oxford Street’s Waterstones to pick up your copy and pop in to your local Waitrose for all your delicious ingredients.
We also have a John Lewis x Deliciously Ella collaboration with plenty of pieces to brighten up your nutrition journey.
Pulled Miso Aubergine Ragu
Serves four and contains eight plants
Ingredients:
4 aubergines
olive oil
3 garlic cloves, crushed or minced
1 teaspoon ground cumin
2 onions, finely chopped
1 × 400g tin of beluga (or green) lentils, drained and rinsed
1 tablespoon tomato purée
1 tablespoon almond butter
500g passata
juice of ½ lemon
2 teaspoons white miso paste
(optional)
2 teaspoons maple syrup
Method:
1. Preheat the oven to 200°C fan. Pierce the aubergines all over with a knife to stop them from bursting and place in a deep baking tray. Roast for 40–45 minutes, until softened.
2. Meanwhile, warm 2 tablespoons of olive oil in a large frying pan and add the garlic and cumin and cook for 2–3 minutes, until fragrant. Add the onion, along with a pinch of salt, and cook for 10–15 minutes, until golden.
3. Stir in the lentils, tomato purée, almond butter, passata, lemon juice, miso and maple syrup. Half-fill the empty passata jar with water and add this too. Simmer for 10–15 minutes, stirring occasionally, until glossy and thickened. Turn the heat right down, cover with a lid and leave to simmer very gently until the aubergines are ready.
4. Let the aubergines cool slightly then cut in half and use a fork to scrape out the soft flesh and stir into the sauce. Serve with your favourite pasta or grain.
To store: the ragu can be kept in a sealed container in the fridge for up to 5 days.
