10 Tips To Help Upgrade Your Nutrition Today.

A few realistic tips that help me and my VIP clients ⚡️

As someone who coaches all kinds of people; age, gender, sex, background, preferences, responsibilities, locations, neurodivergent brains…one thing that comes up frequently in consultations and check-ins, are questions surrounding making better choices with food.

“Adele, how can I improve my diet and make it healthier for me and my family? I see videos online telling me what to eat and then hear horror stories about what not to eat…

Problem is…These things totally clash and conflict one another! I’m really confused and don’t know where to start? Since when was a banana bad for me?!”

As someone with ADHD myself, I get how overwhelming nutrition can be. I work in fitness, have done nutrition qualifications, support others with their food and fitness journey….

AND I STILL get confused. Let alone when it’s all new information to you and you have 1000 other things to worry about outside of.

Food noise. Information overload. FAD viral tends. False marketing. Health washing. It’s a lot.

Because there’s already enough confusing information and distraction out there. Without another fitness professional harping on about how your trolley should look like Holland & Barrett on steroids. Or how you’re a bad person for buying (and enjoying) cereal 🥣

Where time, money, brain energy and capacity are already limited….but information overload is at its worst 🫠 These 10 things help me and might just help you too! Nothing drastic. Nothing ground breaking. Just relatable and honest suggestions. Things to help real life people, living in a real life world.

1. Allow yourself permission to not be "perfect". Buying a tub of icecream because you reallllly wanted it and it's been a hard week and it's on offer = valid reason. Try not to stress over it and instead focus on when you plan on enjoying it. Just because you buy something on impulse, doesn't mean you have to nail it instantly, because you feel ashamed or like you've let yourself down.

   
   

2. Clubcard and loyalty apps! I love a bargain lads. Not only do they make a shop cheaper, but they also use Al and algorithms to favourite items you get regularly. Meaning you can add them to your basket faster, get more discount and just all round smoother experience!

3. In your list, plan for low-energy days, low executive functioning days or where you don't feel your "best self". Shop for the version of you who's tired, overstimulated, late, or just over the day. If a food only works when life is calm and organised... it probably won't get eaten.

4. Fill your trolley as you would a plate. Try to section it out. Think bright veg and fruit, protein options, fibre, nutritious carbs, wholegrains, then a bit of what you like.

   Almost like a priority list, because you're technically limited on space. When your trolley appears to be full, you're less likely to overfill it with things you don't actually want. Shop seasonal too! Because things tend to be fresher, better for the planet and cheaper! Seasonal diversity on fruit = Chefs Kiss!

5. Repeat after me....Convenience is not failure. You're not lazy, for making smart timing choices. Pre-cut fruit, microwave rice, frozen meals, cereal, grated cheese, ready cooked proteins, ready meals etc. These are tools, not an indication of cheating.

little bit of an interim to break it up

6. Neurodivergent folk top tip. Your comfort and safe foods are not invalid, but they are irrelevant to others. People might not understand why texture, predictability, heat or sameness of foods matters to you. But that's fine! If these foods help you eat regularly, promote a healthy relationship with food AND you enjoy them....Crack on!

7. Go in with a list and plan of attack. It helps save time, decision fatigue and arguments staring at the shelves arguing with your partner what you want for dinner. It might be a list for the week, or one for a few days at a time. But a short list helps us feel more prepared and accountable to the meals we have planned.

8. Repetition is underrated. Especially if it adds calm and routine to your day. Eating the same breakfasts/lunches most days is not boring; it's cognitive relief. Diversity in food, matters over a long period of time, not meal to meal. Save variety for when you really want it and are in the headspace for it.

9. Marketing isn't Gospel or fact. There are some bold claims thrown round on products, so try to be sceptical or make educated choices. If all else fails, pause, go home and look it up...Honestly? If it's decent? That fancy new yogurt will be there next time!

10. Timing matters. Pick your battles!

    Try to go in on days you're not likely to be rushed, overwhelmed from a heavy work day or be down to bare bones in the cupboards. If you struggle with over stimulation, noise or distraction (hello brain folks), try to go for less peak hours or some shops even have designated "quiet" hours in the early morning. It isn't always possible, but can help!

A “good” food shop isn’t the one with the most green, superfoods, spenny-ist price tag or spilling over with gut loving bacteria 🤪 Those foods might work for some people, but they’re not essential and don’t give you moral brownie points.

It’s the one that actually gets eaten, supports your energy requirements and matches your lifestyle. It helps support your life and not just another thing you have to manage or stress over.

And breathe, Zen, Calm

* PS all of these tips are irrelevant if you’re in a foreign supermarket because let’s be fair that’s an exciting, mind blowing time to be alive. Then I encourage you to try it ALL and bore your partner with “OH MY GOD LOOK JOE” as many times as possible 🤗