3 things this TV Doctor wants you to know about energy MAIN

3 nutrition tips this TV doctor wants you to know

Nutrition is a necessary part of living a healthy lifestyle. In this video, Dr Rangan Chatterjee has three easy tips for improving nutrition

‘Food is important not only for our physical health but also for our mental health, ’ says Dr Rangan Chatterjee, who appeared in BBC One series Doctor In The House and has released a new book, The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships and Purpose.

We’re always looking for easier ways not just to lose weight, but to feel healthy in our day to day lives. A big key to that is what we eat, and even though a chocolate bar feels great in that moment, it never feels as good a few hours later.

So how can we all make sure that we’re getting the nutrition we need to be happy and healthy? Dr Rangan Chatterjee has three top tips on how to help improve your diet:

Nutrition tip #1: Eat all of your food within a 12 hour eating window

According to Dr Chatterjee, new research suggests that eating within a 12 hour window can really help your nutrition.

‘This may help us improve our energy, immune system function, control our blood sugar and even lower our weight,’ Dr Chatterjee says.

A study from the University of Illinois at Chicago found that daily fasting helped weight loss significantly in obese participants.

Between the hours of 10am and 6pm, the diet participants could eat whatever they chose in any quantity, but the rest of the time could only drink water or calorie-free beverages.

Eating within a 12 hour window can help improve energy, immune system function, control blood sugar and lower weight.

Compared to previous studies, those on this time-restricted eating schedule consumed fewer calories, lost weight, and lowered their blood sugar.

Studies like this show that there are dieting alternatives to calorie counting or eliminating certain foods. This certainly seems a little less stressful, doesn’t it?

‘These are very simple and easy to do,’ says Dr Chatterjee. ‘You can pick 7am to 7pm or 8am to 8pm or whatever suits your lifestyle.’

Nutrition tip #2: Eat the rainbow

It may sound a little silly, but having a variety of colours in your diet can actually improve how your gut feels.

‘We’re hearing a lot these days about our gut health,’ says Dr Chatterjee, ‘but one of the fastest ways to improve your gut health is to eat five different coloured vegetables every single day.’

Eat five different coloured vegetables every single day.

The Physicians Committee for Responsible Medicine recommends a plant-based diet to improve your health and prevent disease. Fruits and veggies feed the good bacteria in your digestive tract and make your gut healthier.

We all know that you need plenty of servings of fruits and vegetables every day to stay healthy, and each individual food has its own unique health benefits. If you eat a rainbow’s variety of foods, you’re getting all kinds of different nutrients that you wouldn’t get if you just stuck to a few greens.

Nutrition tip #3: Control the environment that you can control

We all wish we had more control in our life, don’t we? Especially when it comes to what we eat and when. You know in your head that eating salad will help you in the long run, but sometimes you just can’t help yourself from grabbing something sweet instead.

‘These days we have to exercise willpower every single time we step out the front door. Don’t use it up at home,’ Dr Chatterjee says. ‘If you want to cut down on sugar and junk food, get it out of the house.’

Eating at home will improve your diet and save you money

Researchers from the University of Washington Health Sciences found that families who cook at home more often than they eat out are usually consuming healthier foods.

Eating at home – assuming you don’t bring home any junk food from your grocery shopping – will improve your diet and save you money. Home-cooked meals are associated with low calories, sugars and fats in your diet.

As long as you’re keeping that in mind when you’re picking out ingredients for dinner tonight, you can improve your diet and wallet at the same time by cooking at home.

The stress solution Dr Rangan Chatterjee book coverDoctor Rangan Chatterjee‘s new book The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships and Purpose is out now.

Follow Dr Rangan Chatterjee on Instagram, Twitter and Facebook.

More from Dr Chatterjee:

3 things this TV doctor wants you to know about decreasing stress

3 energy tips this TV doctor wants you to know

3 sleep tips this TV doctor wants you to try tonight

3 exercise tips this TV doctor wants you to know

3 things this TV doctor wants you to know about mood

3 things this TV doctor wants yo to know about healthy weight loss

< Back

Also in this week’s magazine

Creating healthy habits for 2021 - daily tips from leading behaviour change expert FEATURED
Expert Advice

Creating healthy habits for 2021 – daily tips from leading behaviour change expert

Planning on adopting some healthy habits for the New Year? Leading behaviour change specialist Dr Heather McKee will be sharing ten days worth of healthy habit tips - be sure to check back in daily 

5 self-care tips to practice over Christmas - a nutritionists guide FEATURED
Nutrition

5 healthy self-care tips to practice over Christmas – a nutritionists guide

Although merry, Christmas can also be pretty stressful. Nutritionist May Simpkin reveals five self-care tips to practice over Christmas to help you feel fully rested come the New Year

How to survive Christmas if you have IBS fFEATURED
Expert Chat

How to survive the holiday season if you suffer with IBS symptoms

IBS and an indulgent Christmas aren't a good combination. Nutritional Therapist Claire Barnes reveals five IBS survival tips for the festive season

Can't sleep during pregnancy_ Holistic sleep coach reveals 7 easy tips FEATURED
Sleep

Can’t sleep during pregnancy? Holistic sleep coach reveals 7 easy tips

According to holistic sleep coach and paediatric nurse Lyndsey Hookway, pregnancy insomnia is a thing. Find out why pregnancy affects sleep and easy tips that can help

Bloated again_ Stress could be to blame - 7 things this expert says you should be doing FEATURED
Expert Chat

Could stress be causing your bloated stomach? 7 things this expert says you should do

Bloated stomach? Stress could be the culprit. Nutritional Therapist Hannah Braye reveals how stress affects the gut plus seven tips that can help

Can vitamin D really help fight Covid-19 FEATURED
Prevention

Can vitamin D help fight Covid-19? Here’s what you need to know

Can vitamin D really help fight Covid-19? From how much we need to how we can get more, expert adviser and nutritionist Angela Dowden provides a complete guide to vitamin D

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top