Nutrition and Hydration Week 2023: The Importance of Eating Healthy and Drinking Water

Why we need to eat healthy 
Nutrition and hydration are essential for maintaining a healthy life and preventing illness.  
There are many benefits to eating healthy, including:  

• Reduced the risk of chronic diseases like heart disease, diabetes, and certain cancers 
• Better weight management, reducing the risk of obesity 

• Improves your energy levels and helps you feel more energetic and alert throughout the day 
• Boosts your mood and lessens symptoms of depression 
• Supports healthy digestion and helps prevent constipation and bloating 
• Strengthens your immune system which can help reduce the risk of infections and illnesses 
  ​
  
  

Why we need to stay hydrated 
 Let’s not forget hydration. Hydration is essential for maintaining optimal body function. Drinking water: 

• Keeps you hydrated which maintains your energy levels, prevents headaches and dizziness 
• Supports healthy digestion and helps prevent constipation and bloating 
• Boosts your immune system by aiding in flushing toxins out of your body 

• Promotes weight loss as it reduces the feelings of hunger 
• Improves your skins health, improves your skins elasticity and reduces the appearance of wrinkles 
• Increases your cognitive function and concentration 
• Helps you regulate body temperature avoiding heat exhaustion or heat stroke 

How to eat healthy 
We know eating healthy and drinking water can sound like a chore, but it needn’t be.  
It’s hard to get into new a routine so let’s start small, and what better week to start than Nutrition and Hydration Week 2023.  

1. Batch cooking  
Fast food is convenient and easily accessible, but it isn't the only way to get a quick meal. Maybe, due to your busy lifestyle you just don’t have time to cook every day. So why not try batch cooking?  
Batch cooking involves preparing a large amount of food at one time, like chili, soup, or casserole, with the intent of dividing the large batch into smaller portions for future meals.  
Whether you call it batch cooking or bulk cooking, start by dedicating one evening a week to cooking in bulk. That way you eat healthier, spend less time cooking, have less dishes to wash and with readily available homemade meals for the week, its more convenient for you and also helps save on your utility costs, with just a quick reheat needed each evening.  
Here are a few batch cooking meal ideas: 

• https://www.bbcgoodfood.com/howto/guide/top-10-healthy-budget-dinners 

But if batch cooking still sounds too time consuming, here are some quick and easy meals: 

• Porridge with blueberry compote recipe | BBC Good Food 
• Chicken jalfrezi recipe | BBC Good Food 
• 10-minute stir-fry recipe | BBC Good Food 
• Minestrone in minutes recipe | BBC Good Food 

Side note: If you choose a curry and turn up the spice, it can help with weight loss. 
 
2. Saving money on healthy foods 
Fruits and vegetables are essential for maintaining a healthy and balanced diet, but you don’t need to buy fresh, you can buy frozen or canned. Not only are frozen vegetables usually cheaper, but they also last longer, are usually pre-cut for convenience and they have their nutrients preserved as they are usually picked when fully ripe and promptly frozen. Similarly, canned tomatoes retain most of their nutrients through the canning process. 
Additionally, if you plan your meals and you know what ingredients you will need ahead of time you will not only save on your food waste, but you can save money.  
 
3. Snack smarter 
Nutrition is essential for a healthy life, but you can start small. Try snacking smarter:  

• Instead of regular pancakes, try banana and oat pancakes 
• Instead of ice cream, make some low fat frozen berry yogurt 

• Instead of crisps, have popcorn 
• Instead of sweets, try nuts and dried fruit  

​
There are countless alternatives and here are some healthy snack recipes to get you started:  

• Lemon & coriander hummus recipe | BBC Good Food 
• Chocolate chia pudding recipe | BBC Good Food 

• Cinnamon baked oats with blueberries recipe | BBC Good Food 
• Spiced apple crisps recipe | BBC Good Food 

 
How to stay hydrated 
It is important to drink plenty of water throughout the day, but how? Here are some useful tips to help you drink more water everyday: 

• Drink water with every meal instead of fizzy drinks 
• Swap out caffeinated drinks like tea and coffee with herbal tea 
• Cut down on your alcohol consumption 
• If you don’t like the taste of water, try adding frozen fruit for some added flavour and vitamins 
• Try out a water bottle with motivational time markers, to keep you on track through the day 

Here are some of our favourite healthy drink options: 

• Lemon & ginger tea recipe | BBC Good Food 
• Iced hibiscus tea recipe | BBC Good Food 
• Two-minute breakfast smoothie recipe | BBC Good Food 
• Negroni mocktail recipe | BBC Good Food 

 
Proper nutrition and hydration are essential for a healthy life. But it’s not a sprint, it’s a marathon. It takes time to settle into a routine. So, take your time, discover some new recipes and commit to a healthier lifestyle today, your body will thank you for it.   

For more information you can visit: https://nutritionandhydrationweek.co.uk/