How many weekends have you overindulged on cocktails, eaten food with low nutritional value or neglected your water intake? Do you chase it up by telling yourself something along the lines of: “healthy eating starts on Monday”? 

Don’t worry - we’ve all been there! 

When you’re juggling the demands of modern life, social activity and adult responsibilities, we know it’s pretty difficult to stay religiously on the ‘health’ wagon, and weekend blowouts are very real! While there’s nothing wrong with eating what you want here and there, a consistently poor diet can have a negative impact not only on our bodies, but on our mental wellbeing, too.  

Holistic eating is a way of balancing your nutrition so you’re fuelling your body in the best way possible. It isn’t about being “on a diet”, or restricting yourself. The focus is instead placed on consuming foods that benefit our individual bodies, so we can look and feel as amazing as possible. 

Here are the five holistic nutrition habits you can fall into to improve your overall health. 

Reduce Your Processed Food Intake

We know that cutting down on fast food or processed products isn’t a hot take! But while most of us are aware of the negative health impact, we’re not always clued up on exactly why these foods aren’t great for us.. 

So what exactly is ‘processed food’? Essentially, it’s food that has been chemically or mechanically enhanced to preserve it or change it from its original form. A good way to tell if a food is processed is if the label reads like a chemistry textbook! The more ingredients present, the worse for your health it’s probably going to be.

Foods loaded with salt, sugar, additives, sodium and trans fats can wreak havoc on your mood, sleep, energy levels and heart health if eaten too often. In fact, one study found that eating 10% more ultra-processed foods was linked to over a 10% increase in the risks of developing cardiovascular disease, coronary heart disease and cerebrovascular disorders.

Holistic eating involves being mindful of where your food comes from and the processes it goes through before landing on your plate. The idea is to eat foods that are free from chemicals, additives, unhealthy fats, and sugars in order to support a strong immune system and prevent chronic disease.

Shop Seasonal and Organic Ingredients Where Possible

One of the biggest reasons for shopping seasonally is pretty straightforward: because the food is delicious! Seasonal foods are harvested at their peak, so they have maximum flavour and nutritional value. Food that hasn’t travelled long distances to make its way onto your plate is also likely to be fresher and more nutrient-dense - so shopping local produce is also a bonus. 

Eating seasonally is also thought to support our body’s own seasonal needs. Did you know our nutrition requirements change with the season? It’s no coincidence our bodies call out for fresh salads and juicy fruits in the summer, and warming root vegetable soups during the colder months.

Drink Plenty of Water

We’ve all heard the ‘8 glasses’ mantra - and it exists for a reason! Water is one of the best ways to support our immune systems, protect our organs, flush out harmful toxins and even help our brains to function better. 

The Institute of Medicine (IOM) recommends that men drink around 3 litres of water each day. For women it's a little over 2 litres (or 2.3 litres if you're pregnant.) Read more about the ways keeping hydrated supports your overall health.

Avoid Fad Diets 

Holistic eating isn’t concerned with calorie restriction or the removal of entire major food groups. While holistic nutrition is normally tailored to your body’s individual nutritional needs, holistic eating encourages eating a variety of wholesome foods that go through minimal processing. 

Holistic eating is also designed to be a ‘way of life’, rather than a temporary fix. Due to their restrictive nature, fad diets aren’t sustainable - or healthy.. Healthy eating habits, practiced over a period of time, are something your mental and physical health can both benefit from.  

Eliminate Harmful Drinks 

From brain function to heart and liver issues, alcohol is at the root of some serious health issues. Aside from this, nursing a hangover can often result in poor eating choices (including processed foods!) which will throw you even further away from practicing holistic eating habits. 

It’s not just alcohol that’s the culprit, either. Research shows that drinking soda - whether it’s sweetened or diet - can lead to fat gain, metabolic disease and even increase our risk of stroke and dementia. 

If you want to decrease your soda or alcohol consumption but can’t stand plain water, try drinking sparkling water with some fresh mint, a squeeze of lemon or add some of your favourite fruits!