Are you venturing into Veganuary this new year or aiming to adopt a healthier diet in 2025? If so, then this article is for you.
January often brings an overwhelming stream of health advice, making it hard to know where to begin. A simple way to reset your health is to adopt a plant-based approach with the majority of your nutrition from whole foods such as vegetables, fruits, whole grains, legumes, nuts and seeds. Research increasingly shows that plant-based eating may help lower inflammation, support weight management, boost immunity and improve digestion.
In this article, Plenish Nutritionist Katie Morley shares five key pillars of a balanced diet to equip you with the knowledge of what to focus on in the kitchen and the associated health benefits.
1. Increase Plant-Based Foods
Plant-based nutrition prioritises eating whole foods such as fruits, vegetables, legumes, whole grains, nuts, seeds and herbs, which provide an abundance of fibre, vitamins, minerals, healthy fats and antioxidants. Focusing on fresh, seasonal and minimally processed plant-based foods may offer a range of health benefits such as reduced inflammation, better cognitive function, improved weight management and enhanced longevity.
For a non-dairy alternative to cow’s milk, opt for plant-based milks, which are versatile and ideal for tea, coffee, smoothies, cereal, porridge, pancakes and chia pudding.
2. Choose Complex Carbohydrates Over Refined Ones
Swapping refined carbohydrates for complex carbohydrates is an easy swap that may improve your health. Complex carbohydrates are digested more slowly, providing a steady source of energy due to their high fibre, vitamin, and mineral content. You can find them in foods like oats, brown rice, whole-wheat bread and pasta, sweet potatoes, legumes (such as beans, lentils, chickpeas, and kidney beans), vegetables (like butternut squash), and fruits (such as apples, berries, and melons).
In contrast, refined carbohydrates - found in foods like white bread, pasta, fries, pizza, and sugary snacks - are high in sugar but low in nutrients. They digest quickly, causing blood sugar spikes followed by energy crashes, which can lead to weight management challenges and a higher risk of chronic health conditions.
To slow the digestion and absorption of carbohydrates, try adding protein and healthy fats to your meal and start by eating vegetables first. A balanced meal is key to maintaining healthy blood sugar levels and steady energy throughout the day.
3. Boost Fibre Intake
Fibre plays a vital role in promoting a healthy digestive system by aiding food movement through the digestive tract and contributing to effective weight management. It is primarily found in plant-based foods such as fruits, vegetables, pulses, nuts, seeds and whole grains.
Research suggests that fibre may reduce the risk of chronic conditions like cardiovascular disease and type 2 diabetes. Oats, for instance, contain beta-glucan, a special type of fibre that may lower cholesterol and regulate blood sugar by preventing sharp glucose spikes after meals.
To meet the recommended daily fiber intake of 30g, aim to include at least five portions of fruits and vegetables in your diet each day, focusing on colour and variety.
4. Include Probiotic-Rich Foods
Probiotics are beneficial microorganisms found in foods like kefir, kombucha, sauerkraut, kimchi and tempeh. They may offer numerous health benefits, including improved digestion, enhanced cognition, a stronger immune system, and better mood and energy levels.
Probiotics help by outcompeting harmful bacteria and restoring gut balance, enabling the body to function optimally. They also produce essential vitamins, such as B vitamins and vitamin K, and aid in the absorption of key minerals like iron, magnesium, and calcium.
For an easy way to boost your probiotic intake, try the Berry Gut Health Juice Shot. Packed with millions of live cultures, it’s a convenient and delicious option to enjoy on the go.
5. Consider Intermittent Fasting
Intermittent fasting is a popular topic in the wellness world. It involves alternating between periods of eating and fasting on a set schedule and is associated with various health benefits, including weight management, improved digestion, reduced inflammation, enhanced cognitive function, and better energy levels.
There are different approaches to intermittent fasting, with the 5:2 method being a popular choice for those with busy lifestyles. This method involves eating balanced meals five days a week and reducing calorie intake to 500 calories on the remaining two days.
If you are interested in trying the 5:2 method, explore our range of 5:2 cleanse programmes. These plans simplify fasting days by providing nutritious organic fruit and vegetable juices, helping you avoid the hassle of meal preparation while nourishing your body with essential nutrients.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk