Week 3.

Swap white bread, pasta, and rice for a wholegrain alternative. They’re packed with fibre, vitamins, and minerals that will keep you fuelled for longer and support your gut health.

Years of research have demonstrated the link between sodas and sugary beverages and negative health outcomes, such as an increased risk of diabetes and obesity. If you’re looking for a fizzy drink without the added chemicals and sugar opt for sparkling water infused with citrus or berries, or kombucha – which being fermented also provides benefits for your gut. If it's caffeine you are looking for, stick with tea and coffee which contain a variety of health-enhancing antioxidants and polyphenols.

Most supermarket cereals tend to be high in sugar and low in nutrients. Instead try porridge, healthy granolas, or chia pudding and aim to pack your breakfast with fibre, protein and healthy fats – nutrients that will keep you fuelled and satisfied until lunch.

Snacks are a great vehicle for incorporating more fibre into your diet, a nutrient of which only 9% of adults are achieving the recommended daily amount. A few of Ella's go-tos include avocado or hummus on rye bread, coconut yoghurt and berries, or dates with nut butter.

Cooking more meals at home is a frequently underrated way to improve your health and happiness. Not only will this improve the quality of your diet, but often leads to spending more time with family and friends. A good place to start is to aim to try at least one new healthy recipe each week.

The more diverse our diet, the better for our gut health. Experts recommend 30 different plant based foods a week for optimum health, our bodies thrive on diversity.

While claiming to be better for you, many “diet”  foods contain hidden ingredients such as preservatives, emulsifiers, additives and added sugars to lower their energy content. Researchers have shown that these ultra-processed foods are detrimental for our health.

Incorporating a meat-free day into your week is an approachable way to start adding more plants into your diet, enjoy new flavours and begin to shift your mindset towards your diet as one of abundance and diversity.

Mindful eating is a powerful tool that can help connect you with your body’s built-in hunger and fullness cues and also promotes better digestion, improving your overall wellbeing. Simply put distractions away (including your phone!) while you eat, eat slowly, focus in on the taste and the textures and slowly enjoy every bite.