27 Nutrition Tips!

March 1, 2016

 

Celebrate National Nutrition Month!

  1. Trying to increase your omega 3 intake? Add ground flax seed to your oatmeal, smoothies or yogurt. Be sure to buy ground flax vs seeds and store in your refrigerator or freezer in a sealed container

  2. Kids are more likely to eat healthy when they participate in the process. Look at cookbooks with your children and let them pick out some recipes to try, allow them to help make dinner, or even assist in planting vegetable seeds in a small garden.

  3. We have all fallen victim of mindless eating from time to time. Avoid eating while doing another task such as watching TV, working on the computer or talking on the phone.

  4. Eat healthy on the weekends too! Many will let their health goals take a backseat 2 days of the week but this is a great opportunity to stick to your plan and prepare for the upcoming week. Try roasting a chicken and a few sheets of vegetables to use for a quick lunch option during the work week.

  5. What you eat (and how much) plays a HUGE impact on your energy levels. If you find yourself crashing mid afternoon it’s time to look at what you ate for lunch for answers. More times than not your lunch was too large or filled with too much sugar

  6. Breakfast is the most important meal of the day. It jump starts your metabolism, helps you focus and is a great opportunity to replenish much needed nutrients for the day. Instead of sugary cereals or syrup or pancakes/waffles, try some scrambled eggs and fresh fruit or plain yogurt with fruit and granola. Let fruit be your source of sugar instead of overly processed foods.

  7. My favorite tip of all time is eat foods that rot! Foods that rot have vitamins, minerals, phytonutrients and antioxidants. Foods that can sit on a shelf for months or even years are filled with chemicals. Always shop the perimeter of the grocery store

  8. Are you drinking enough water? Aim to drink half your body weight in ounces every day! Water helps carry nutrients and oxygen to your cells, helps convert food to energy and can even aid in weight loss. Be sure to grab your water bottle before you leave the house this morning

  9. Need helping sticking to your nutrition goals? Focus on one things at a time and execute that one part. When you create too many goals it gets overwhelming and most times ends up backfiring. Keep the goal concise and realistic. Also identify potential barriers to your success and how you plan to overcome them

  10. Be careful of fat free products. Most are loaded with sugar and other artificial ingredients to make it taste better.

  11. Protein is a critical component to our diet for repair, growth and keeping us sustained. When selecting animal proteins, aim for poultry and fish (select fish twice a week) as your main sources. Red meats should be eaten once week. For leaner cuts choose meats with the names “rump, round, lean and loin” in the title. Don’t forget beans and whole grains also offer protein. Quinoa has 8 grams protein in 1 cup

  12. Try one new whole food recipe each week (using only fresh foods found in their original state – not packaged ingredients). The most common reason for “falling off the wagon” is boredom. Keep things fresh and interesting by incorporating new recipes into your day to day routine.

  13. Meatless Mondays anyone? Try incorporating one vegetarian dish into your weekly meal plan emphasizing plant proteins like beans into your dish. (It doesn’t have to be Monday night but it does have a nice ring to it)

  14. Know the Menu – Before you arrive at the restaurant select the dish you will be ordering. Many restaurants have a menu and nutrition information available online. Always order first so you won’t be tempted by other people’s selections.

  15. To decrease your overall alcohol intake and therefore keep your calories in check, be sure to drink 16-20 oz water in between each alcoholic beverage

  16. This week try to choose one new whole grain to add to your diet. Examples are farro, frekkeh, quinoa, millet, Israeli couscous, teff, wheat berries, bulgur, buckwheat and barley. Cook using low sodium chicken broth to infuse more flavor

  17. Be careful of consuming too many high calorie beverages (juice, tea, soda, alcohol, sugar in coffee). Most people will count the calories in food but forget the calories from the drinks they consume

  18. Today is a new day! Do not let a lapse turn into a relapse or worse yet a collapse. A lapse is just that, a small hiccup. Stand back up, brush the dust off and get right back at it!

  19. I had the privilege to teach preschoolers last week the importance of eating the colors of the rainbow. But adults need to hear this too. Be sure to eat a variety of colors every day to maximize nutrient intake

  20. Are you getting enough exercise for cardiovascular benefit? Recommendations are 150 minutes of moderate activity per week or 75 minutes of vigorous. If you would like to see weight loss, double those numbers.

  21. Have you ever heard it takes 20 minutes for your stomach to send the signal to your brain that you’re full? Well you heard correctly! Most time we overeat because we’re eating too fast. When eating, split your plate in quadrants and take 5 minutes to eat each section

  22. Most of us have heard to rinse and drain canned beans before using them to reduce the sodium content but really how much salt is saved by taking the extra step? You may be surprised:

    Kidney beans: 558mg (not drained) 307mg (not rinsed) 164mg (drained and rinsed)

    Chick peas: 311mg (not drained), 156mg (not rinsed), 81mg (drained and rinsed)

    Peas: 446mg (not drained), 427mg (not rinsed), 188mg (drained and rinsed)

    Yellow corn: 470mg (not drained), 277mg (not rinsed), 122 mg (drained and rinsed)

    IT’S WORTH IT!!!!!!!!!!!!!

  23. Protein is a critical component to our diet for repair, growth and keeping us sustained. When selecting animal proteins, aim for poultry and fish (select fish twice a week) as your main sources. Red meats should be eaten once week. For leaner cuts choose meats with the names “rump, round, lean and loin” in the title. Don’t forget beans and whole grains also offer protein. Quinoa has 8 grams protein in 1 cup

  24. Remember to eat your meal slow and fill up your one plate with 1/2 vegetable, 1/4 protein and 1/4 starch

  25. Eat foods that rot! Foods that rot have life in them meaning vitamins, minerals and other essential nutrients your body needs to thrive. Foods that can sit on a shelf without changing their composition are filled with chemicals and make our bodies sick over time.

  26. Look for ingredient list on packages with 5 ingredients or less and all words you can pronounce. If you don’t recognize the ingredient, your body won’t either.

  27. Food is such an important part of our lives. We use it to celebrate, come together with loved ones, and fuel our bodies. With so much conflicting information out there regarding what to eat, it’s easy to get overwhelmed and obsessive. At the end of the day moderation and common sense beats out every fad diet and restrictive diet out there. Be kind to yourself, enjoy small indulgences from time to time and enjoy the conversations with the people you’re sharing your meal with (and put down the electronics). And if you need additional help getting healthier we would love to come along beside you and help you work toward your goals.

 

Please reload

Featured Posts

Healthy Holiday Recipe Round-Up

October 24, 2019

1/5
Please reload

Recent Posts

October 22, 2019

September 12, 2019

August 9, 2019

Please reload

Archive
<