Seven delicious ways to supercharge your diet (without taking supplements)
We are a world of supplement guzzlers. The global dietary supplements market was valued at a whopping $200 billion in 2021.
I truly believe that if we know how to nourish ourselves properly, we can largely ditch the pills – except perhaps for vitamin D – and spend our money on good quality, natural whole foods. With a little knowledge and effort in the kitchen, we can get nearly everything we need from our food to enjoy a full and healthy life. So, how can you upgrade your diet to include all the nutrients you need?
Keep the skins on your chips
Cook potatoes with the skins on, as this is where the fibre and micronutrients are found. Baked is best, or try making oven-baked wedges tossed in olive oil, salt and pepper, and roasted until crispy.
Contrary to the message of following a low-carb diet, approximately half of our calories should come from complex carbohydrates (this varies from person to person), which are an important source of energy and fibre. The most nutritious sources of carbs are fruit, vegetables, wholegrains (and brown bread and wholemeal pasta), nuts, seeds, peas, beans, lentils and potatoes (sweet and regular in skins).
The ultimate baked beans. Photo: William Meppem
A can of baked beans will make you strong
The humble baked bean is a good source of protein, an important macronutrient for muscle growth and repair, hormone production and a robust immune system. Other protein-loaded legumes include peas, chickpeas and lentils. You can chuck a tin into salads or add to family favourites like bolognese sauce or cottage pie. Or make your own like Jill Dupleix’s ultimate baked beans, above. The average person needs about 45-55g of protein a day, the best sources being sustainable seafood, lean meat, eggs, legumes, dairy, soy, grains, nuts and seeds.
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Use light olive oil or organic rapeseed oil for cooking.
Reorganise your oils
If you’re still using vegetable oil then it’s time for a sort out. Use organic rapeseed oil or light olive oil for cooking and extra virgin olive oil for drizzling and dressings as your kitchen standards. Fat is an important macronutrient used in many of the body’s processes, as well as for providing energy and enabling the absorption of the fat-soluble vitamins A, D, E and K. Omega-6 is the kind that should be reduced in favour of omega-3. Omega-6 is especially high in soy bean, corn and sunflower oils. The healthiest fats are the monounsaturated ones found in olive oil, avocados and some nuts and seeds, and the omega-3 fatty acids found in oily fish, chia seeds, flax seeds and walnuts.
Let your rice cool before diving in. Photo: William Meppem
Cool your rice
Fibre is a type of carbohydrate the body can’t digest. It helps keep the gut and bowels healthy, and regulates appetite and blood sugar levels. Resistant starch, found in cooled rice, has characteristics of both insoluble and soluble fibre, in that it “resists” digestion, but once in the large intestine it ferments and feeds the good bacteria. Cooked and cooled rice pouches are great ways to add resistant starch to your diet. You can add these to soups and salads, or mix with fresh herbs and spices for an instant side dish. Other gut-friendly foods containing resistant starch include under-ripe bananas, garlic, onions and asparagus. Try Adam Liaw’s green veg fried rice, above.
Eat a ‘K’ food every day. Kimchi is a good place to start. Photo:
Eat a ‘K food’ every day
A healthy gut supports overall health, but in particular weight management, brain health and immunity. Fermented foods are gut-friendly thanks to the good bacteria (probiotics) they contain, but they are not something we typically eat much of in this country. Try keeping some kimchi, kefir, kombucha or (sauer)kraut in the fridge and aim to have some every day. If you really don’t like fermented foods, live yoghurt is a good alternative but don’t be tempted to pop expensive probiotic supplements, as their efficacy remains unclear.
Eat more colourful soup – like Rachel Khoo’s chicken and corn version. Photo: William Meppem
Soup on Sundays
While you’re aiming for your 30 a week, research still supports the guidance to eat five portions of fruit and vegetables a day; essential for the micronutrients and fibre that are crucial for our physical and mental health. One portion is about 80g. Make a veggie-packed soup on a Sunday to have for lunch during the week and you’ll be staying on top of your daily intake of fruit and veg. Also remember to “eat the rainbow”: choose fruit and vegetables of different colours to ensure you are getting a range of phytochemicals, vitamins and minerals for maximum health benefits. You can also knock up a Sunday fruit salad; the sugar contained in whole fruit comes as a complete nutritional package, including fibre, so we do not need to be concerned about it in the same way that we are with “free” sugars, which spike blood sugar levels. Try the chicken and corn soup, above.
Neil Perry’s warm haloumi salad with pomegranate and lemon dressing. Photo: William Meppem
Say yes to salad dressing
Eating a homemade olive oil dressing on your salad is better for you than just plain lettuce – and tastier too. Foods containing the fat-soluble vitamins A, D, E and K should be eaten with some healthy fats like nuts, avocado or olive oil.
To better absorb iron from foods, pair iron-rich red meat and chickpeas, for example, with vitamin C from sources such as berries, citrus fruit, tomatoes and peppers. Cooking vegetables lightly will also help keep their nutritional value; steaming, quick stir-frying and blanching for a few minutes are better than boiling. Cut up food after cooking rather than before, as that way less of it will have been directly exposed to heat and water.
https://www.goodfood.com.au/recipes/warm-haloumi-salad-with-pomegranate-and-lemon-dressing-20150511-3vreg
‘Supercharge Your Diet: Ten Easy Ways to Get Everything You Need from Your Food’ by Sam Rice is out now.
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