For 2022 include more plant-based foods, stress less about restrictive diets and completely cutting out food groups.

Many of us have pledged to ditch the carbs or coffee in the new year but is it necessary? Nutritionist, skin expert, and Vita-sol founder Fiona Tuck explains that 2022 is the year to be focusing on what to include in the diet rather than what to cut out. Whilst carbs and coffee are often demonised in the media, you may be surprised to hear that good quality carbs and coffee can provide some important health benefits.

The latest evidence tells us that the diversity of foods in the diet, particularly plant-based, is key to general health and wellness which has a knock-on effect to glowing, radiant skin. Aim to include at least 30 different plant foods per week including more of the following –

• Wholegrains – e.g., oats, rye, barley, wholewheat
• Legumes – e.g., chickpeas, black beans, lentils, peas
• Nuts and seeds – e.g., almonds, walnuts, brazil nuts, flaxseed, hemp, chia, pumpkin seeds
• Brightly coloured fruits and vegetables – the more variety the better
• Good fats – e.g., fatty fish – sardines, salmon, tuna, anchovies, walnuts, chia, flaxseed, avocados, extra virgin olive oil.

There’s no need to be afraid of carbohydrates but think about what has the most nutritional value.

Cut back on ultra-processed refined carbs which are low in important fibre and nutrients but be sure to include gut-loving good carbs such as whole grains, legumes, fruits, and veggies as these are important for our gut microbes, general health, and wellbeing.

Not eating enough complex carbs can play havoc with your hormones, particularly cortisol and thyroid hormones which can lead to symptoms such as lethargy, fatigue, insomnia, low mood and even thinning hair!

Cutting out the coffee
Coffee is rich in polyphenols, plant compounds that are anti-inflammatory, antioxidant, and have prebiotic effects which means they are good for your gut microbes.

Moderate coffee consumption is associated with a decreased risk of type 2 diabetes and certain types of dementia.

Too much coffee however may have negative effects on the body and nervous system, so moderation is key. It also depends on how you as an individual responds to caffeine. Your caffeine tolerance is affected by everything from what you had for breakfast to your genetics.

Aim to have 1-2 cups of good quality cups of coffee per day, no more than 3-4 cups. Even better add your Vita-sol collagen to your coffee for added skin benefits.

Cutting out dairy and gluten
Cutting out food groups without a medical reason to do so can put the body at risk of nutritional deficiencies and will not make you automatically lose weight or improve your skin.

As we know the wording ‘gluten/dairy-free' on a packet doesn’t mean it’s healthy. It could easily contain fillers, refined carbohydrates and sugar so investigate further.

If you are looking at cutting out gluten or dairy it should be done under the guidance of a qualified, registered nutritionist.

Takeaway tip
Planning what you are going to eat is the key to creating healthy habits. Prepare healthy food on the weekends and at the end of the day so that you always have healthy food on hand.

What’s on your shopping list? Be sure to include plenty of different plant foods, and remember to take your Vita-sol every single day, your gut and skin will thank you for it.

Vita-sol nutraceuticals contain an array of the highest quality natural wholefoods designed to support a healthy diet by providing a wide diversity of ingredients to support your gut and skin health.