Self Love
Giving yourself the gift of healthy nutrition can be an act of self love.
Healthy food can be pleasurable as well as nutritious, so you can nourish yourself physically, while taking good care of yourself psychologically.
Personally, I like to try to find a balance of nutrition, aesthetics and taste in the meals I make, so I am giving to myself and the people I care about on all levels.
It can be helpful, nutritionally, to aim to include healthy protein, carbohydrate and fat in each meal where possible. Combining protein, fat and fibre with carbohydrate slows the uptake of sugar in digestion, which keeps us full for much longer than just carbohydrate and maintains a steady energy level (1). Including lots of beautiful fresh fruit and vegetables in your meals offers the benefits of an abundance of healthy micronutrients for your wellbeing (2), and vibrant colour to satisfy your senses.
As an example, a meal of wild, organic salmon cooked in extra virgin olive oil, with buttered garlic potatoes and creamed spinach, and thick yogurt with berry compote and melted dark chocolate for dessert, is a meal which is full of healthy nutrients, whilst still being sensually satisfying.
Wild, organic Salmon is full of protein and healthy omega 3 essential fats, which research suggests are very beneficial for our physical and mental health (3). Potatoes are a good source of potassium, vitamin B6 and resistant starch, which can support the health of your gut microbiome (4). Butter is high in butyric acid, which supports a healthy gut lining (5) and garlic is full of allicin (6), which may improve blood pressure. Spinach is full of fibre, vitamin C, K, B9, iron and antioxidants (7), and a creamy sauce made with feta is much higher in protein and gut friendly probiotics than traditional cream (8). Yogurt is full of calcium and healthy probiotics (9), berries are an excellent source of fibre, vitamin C and antioxidants (10), and dark chocolate is high in antioxidants, magnesium and iron, while being lower in sugar than milk chocolate (11).
This valentines day, could you make yourself and your loved ones a meal which supports your nutritional wellbeing, whilst offering the type of pleasurable indulgence we associate with celebration and self love?
References
Diabetes Uk. Glycemic index and diabetes. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/glycaemic-index-and-diabetes [Accessed 19th February 2030]
NHS. Why 5 A Day? https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/#:~:text=Fruit%20and%20vegetables%20are%20a,your%20risk%20of%20bowel%20cancer. [Accessed 19th February 2030]
National Institutes of Health, Omega 3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ [Accessed 19th February 2030]
Arnarson A, Northrop A. Potatoes 101, Nutrition Facts and Health Effects. https://www.healthline.com/nutrition/foods/potatoes [Accessed 19th February 2030]
Butler M. Butyric Acid, What is it and does it have health benefits? https://www.healthline.com/health/butyric-acid [Accessed 19th February 2030]
Bayan L, Koulivand PH, Gorji A. Garlic: a review of potential therapeutic effects. Avicenna J Phytomed. 2014 Jan;4(1):1-14. PMID: 25050296; PMCID: PMC4103721.
Ware M. Health benefits and nutritional value of spinach. https://www.medicalnewstoday.com/articles/270609 [Accessed 19th February 2030]
Semeco A. Feta Chesse, Good or bad? https://www.healthline.com/nutrition/feta-cheese-good-or-bad [Accessed 19th February 2030]
Elliot B. Impressive Health Benefits of Yogurt. https://www.healthline.com/nutrition/benefits-of-yogurt [Accessed 19th February 2030]
Harvard School of Public Health. Berries are among the healthiest foods you can eat. https://www.hsph.harvard.edu/news/hsph-in-the-news/fresh-berries-are-among-the-healthiest-foods-you-can-eat/#:~:text=The%20article%20noted%20that%20berries,help%20promote%20a%20healthy%20gut. [Accessed 19th February 2030]
Harvard School of Public Health. Dark Chocolate. https://www.hsph.harvard.edu/nutritionsource/food-features/dark-chocolate/ [Accessed 19th February 2030]