8 Nutrition Tips To Improve Your Eating Habits
With busy lives and work schedules, it's not always easy to be perfect with your diet. That doesn't mean that you immediately fail. It's not always easy to make the right choices, but with a little bit of knowledge and planning, you can easily improve your eating habits. The day-to-day fluctuations matter much less than the entire scope of the week or even the month. Taking time to do one thing each day that can make a difference will only help you in the long run.
8 Mindful Eating Tips That Are Easy To Do
Eat more
This may sound counterintuitive, but under-eating is almost always the cause of weight gain or plateauing. Most people get caught in a cycle of vicious under-eating, in hopes that eating less means weighing less. The common knowledge has always been "calories in, calories out" and while that is true, if you drop too low below your daily caloric needs, your body goes into ‘survival mode’. This means that no matter how much you workout, your body will refuse to drop any excess weight. If you're used to eating two or three meals a day, adding an additional snack or mini-meal can actually help regulate your metabolism and hunger levels better. It also prevents you from getting too ravenous and making poor food choices later.
Drink more water
This one is a no-brainer, but it's worth repeating. Staying hydrated helps your body function better in every way. Most people do not drink enough water daily and, in fact, confuse dehydration for hunger. So how much water should you be drinking in a day? There is no one size fits all answer but a recommended starting point is to drink about half of your body weight in ounces per day.
If you workout in the heat or sweat heavily, increase the daily requirements to an additional one ounce per minute of exercise. Keep in mind your electrolytes as well. I prefer to drink Nuun in my water, alternating one bottle of Nuun for every two bottles of water I drink each day. Nuun is great because it has no calories, drops into a water bottle easily, and gives the water a light taste without any added sugar.
Choose lean protein
Protein is essential for muscle growth and repair, but not all sources are created equal. Opt for leaner protein sources like chicken, fish, tofu, and legumes to get the most bang for your buck. These options will leave you feeling full and help curb sugary cravings which can help you improve your overall nutrition. Protein is also especially important post-workout, when our bodies are working overtime to rebuild muscle and protein absorption rate is at its peak. Choosing a high-quality protein within 30 minutes of your workout will provide the best recovery possible.
Fruits & Vegetables are your friends
It's important to eat a variety of nutrient-rich foods, and fruits and vegetables are packed with vitamins, minerals, and antioxidants. Not to mention, they're low in calories and can help fill you up. I dare you to eat 200 calories of broccoli before your jaw gets tired! It's a great way to get your greens in and feel satisfied at the same time. Aim for at least two cups of fruit and/or vegetables at each meal. But truly, the more the merrier!
Have Alcohol & Sugary Drinks In Moderation
Too much alcohol can contribute to inflammation, so it's important to drink alcohol in moderation. The same goes for sugary drinks, which can cause blood sugar spikes and lead to weight gain. The current Dietary Guidelines For Americans states that 85% of our daily caloric intake should come from nutrient dense food sources and the remaining 15% can be fulfilled with our choice of less nutrient dense foods. This is considered a healthy balance for most average Americans.
Avoid Restrictive Diets
Crash diets and other restrictive eating plans are not sustainable in the long term and can actually do more harm than good. Instead of depriving yourself, focus on making healthy choices that you can stick with for the long haul. Consider what foods you can add to your meals rather than taking away something you love. Eat that cookie, but try mixing it with some greek yogurt and fruit!
Balance Your Meals
A well-balanced meal should include a mix of protein, carbs, and fats. This will help give you sustained energy and prevent blood sugar spikes throughout the day. Specific macro portions should be tailored to your personal health goals. A good starting point is to include a protein source, fruit or veggies, a whole grain for carbohydrates, and a fat (such as oil or butter used to cook the meal).
Set yourself up for success
Meal prep and planning ahead can make a world of difference when it comes to healthy eating. By taking the time to plan and prepare meals ahead of time, you'll be more likely to make better choices and stick to your goals. Don't give yourself the excuse of not having the time or not having food in your fridge. If you don't usually have time in the mornings, consider preparing some overnight oats for a quick grab-and-go morning meal.
Bonus: add a scoop of protein powder to make a satisfying protein-packed balanced breakfast. I try to always have one protein (usually chicken), one carbohydrate (sliced and baked sweet potato), and one vegetable (I love roasted cauliflower and broccoli! Yum!) ready to go in my fridge at all times! This allows me to mix and match my lunches by adding avocado or lemon juice so that I'm never bored!
Making small changes in your diet can have a big impact on your overall health. By following these tips, you can start to make better choices that will lead to better nutrition and a healthier lifestyle.