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Tips for getting more nutrients into your diet

Written by Fiona

June 13 2022

Many of us have busy lifestyles and struggle to prioritise our health as a result. You may find that you do not have enough time to cook homemade meals and find it easier to reach for a readymeal instead. However, eating healthily and getting enough nutrients into your diet doesn’t have to be a chore. It’s time to swap microwave meals for something more nutritional. This guide will show you how. Below are seven tips to help you pack more nutrients into your diet. We cover it all, from high-protein shakes to fruity snacks. 

Snack on fruit

Fruit is packed full of essential vitamins and minerals. Rather than snacking on junk food, choose different fruits as your snack instead. The great thing about this is they are easy to pop in your bag if you are on the go.

If you want to switch it up, you can even make fruit smoothies or shakes and store them in your freezer, so you always have one ready for days when you are rushing out of the door. Take a look at some fruit snack ideas online to spark your imagination.

Eat local produce

It’s time to embrace eating locally if you want to pack more nutrients into your daily diet. Buying local produce not only supports farmers in your community, but you will benefit from a higher nutrient value. This is because the food is fresher than those sat on supermarket shelves.

Once fruits and vegetables are picked, they will start to lose their nutrients. Therefore, if you buy locally, it has had a shorter travel time to your home, and it will retain more of its nutrients.

You can learn more about the benefits of eating local produce by conducting some online research. Make it a habit to visit your local farm shop regularly and encourage others to do the same. Most people argue that local produce is tastier than supermarket fruit and vegetables. Expect to pay a higher price than your local supermarket but remember the nutritional benefit are worth the extra pennies. 

Food prep

You may be surprised to know that how you prepare your fruits and vegetables can affect their nutritional value. Cutting open your fruits and vegetables exposes them to oxygen, reducing the antioxidant vitamins within them. This doesn’t mean that you cannot chop up your fruits and vegetables, but it is important that you know how to do it and store them correctly.

Ideally, you should avoid cutting up your produce until you are ready to eat it. However, if you have a busy lifestyle and need to pre-chop them, ensure that you store the produce in your fridge at a low temperature. Use a clean and sharp knife to chop the products to avoid bruising the fruits and vegetables. It will also help you avoid cross-contamination. 

Drink high protein shakes

When you are constantly on the go, it can be difficult to prioritise a healthy diet. You may not have time to prepare a healthy home-cooked lunch each day. Luckily, there are plenty of ways to give your body the nutrients it needs to function.

You can get into the habit of meal prepping, and you can also drink high-protein shakes to fulfil your hunger on a busy day. Shake That Weight has a range of low-calorie shakes ideal for those with a busy lifestyle. Not only are they low in carbohydrates, but they also contain 100% of your essential daily vitamins and minerals. So, you can get the nutrients you need no matter where you are. If you would like to know more about their product range, you can head over to their website at

Buy frozen fruits and vegetables

Not everyone has the time to purchase and buy local produce. However, this doesn’t mean that you cannot get more nutrients into your diet. Frozen fruits and vegetables retain a lot of their vitamins and minerals. This is because they are picked and frozen at their peak. They have not had much travel time, so their vitamins and minerals are not lost.

You will find that frozen produce is affordable and you do not have to compromise on quality. It is ideal for those who are constantly on the go and don’t have time to do regular food shops. To ensure that you are picking healthy options, you should always read the label. Choose frozen vegetables with a low salt intake and avoid frozen fruits mixed with other foods like yoghurt or syrup, as this will increase your sugar intake. 

Incorporate whole grains

Whole grains offer a lot of health benefits. They are packed full of fibre which aids our digestion, and they include vital nutrients like Vitamin B. Compared to refined grains, whole grains digest slowly, which helps to keep our blood sugar levels down. Adding whole grains to your diet can also help you lower your risk of serious health problems like diabetes.

Take a look at the list of wholegrains online that you should eat. If there are many that you do not like, try and get creative in the kitchen. For example, you may not enjoy eating oats in porridge, but you can mix them with an egg and banana to make banana pancakes. There are plenty of ways that you can incorporate them into your diet. Take a look at some whole grain recipes online to help you get started. 

Store fruit and vegetables correctly 

If you want your fruit and vegetables to retain their nutritional value, you must learn to store them correctly. As briefly discussed, chopped fruits and vegetables should be refrigerated. However, not all produce should be kept in a fridge.

For example, potatoes and carrots should be stored at room temperature. It can be a good idea to invest in a vegetable rack. You can easily find these online or in your local homeware store. You can learn how to store your fruits and vegetables – so they last longer by referring to some online resources. Not only will this keep your produce fresh, but it will also help them retain as much of their nutritional value as possible. It also stops your kitchen from smelling of rotten veg too, which is always a bonus.

More nutrients: A summary

By following these top tips above, you will be well on your way to improving your nutrient intake. Don’t be afraid to experiment with healthy foods. Drink high-protein shakes and make healthy snacks to give your body the energy it needs to get up and go each day. Take time to store and prepare your vegetables correctly, which will help them retain their nutritional value. Most importantly, try to source local produce when you can. Not only will this benefit your health, but it also offers support to those in your local community. 

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