As we celebrate National Nutrition Month this March, simplify your eating habits and jump on the path to feeling your best from the inside out. Below are five dietitian-backed nutrition habits that will never go out of style.
- Eat more whole or minimally processed foods
Whole foods exist in nature and are generally unprocessed or as close to their natural form as possible. Usually, a whole food will have just one ingredient. Whole foods are nutrient dense, with fewer calories and more fiber, vitamins, minerals and antioxidants per serving than processed foods. Because of this, you can enjoy larger portions and experience better health outcomes and satiety. Examples of whole foods include fruits, vegetables, nuts, seeds, legumes, lean meats, seafood, eggs and whole grains. Minimally processed foods are typically whole foods that have been altered slightly for enjoyment or containment. For example, peanut butter that contains just peanuts and salt is minimally processed. If the ingredient list is short, you can easily identify all items listed, and you could recreate the altering process in your kitchen, it’s most likely minimally processed.
Take action: Make a list of the whole foods you’d like to incorporate this week. - Hydrate with water and electrolytes
Water is vital for the body to function. It helps regulate body temperature, carries nutrients and oxygen, removes waste and protects joints and organs. Not to mention, being properly hydrated boosts focus and energy, eliminating brain fog. Water should make up most of your fluid intake. However, your body has a delicate balance of electrolytes to consider. So, if you’re drinking plenty of water, but still feeling low energy or experiencing headaches, cramping or swelling, consider implementing electrolytes like sodium, potassium, chloride, calcium and magnesium through real food consumption or supplementation.
Take action: Start your day with an 8-ounce glass of water and carry a re-usable water bottle with you throughout the day. - Focus on fruits, vegetables and fiber
Fruits and vegetables are whole foods that provide your body with essential nutrients, antioxidants and fiber. Fiber is especially important for fullness, digestion, lowering cholesterol and slowing down the absorption of sugar. In addition to being found in fruits and vegetables, you can also get fiber from things like oatmeal, legumes, barley and whole grains. It’s recommended to consume 2-3 servings of fruit and 3 servings of vegetables per day. Doing so also helps you hit your daily fiber goal — it’s a win-win. Make healthy eating simpler by pre-washing, cutting and portioning your fruits and vegetables so they’re readily available. Convenience will help you stay on track in those grab-and-go moments.
Take action: Include at least one serving of vegetables on your plate at each meal. - Utilize food pairing
We can all recognize foods that taste great together (macaroni and cheese, peanut butter and jelly etc.), but did you know pairing a carbohydrate with a protein and/or healthy fat can improve nutrient absorption and blood sugar response, as well as promote fullness and satisfaction? For example, snacking on an apple with nut butter powers you with carbohydrates, protein and healthy fat vs. just the apple alone. Similarly, think about your plate at mealtime — is there a protein, carbohydrate and healthy fat?
Take action: Prepare a paired snack for your busy week. Suggestions: sliced bell peppers with hummus, grapes with mixed-nuts and string cheese or blueberries with cottage cheese. - Give Yourself Permission to Eat All Foods
All foods can fit into your diet! A typical healthy diet is one that is balanced and includes all food groups (fruits, vegetables, protein, grains and dairy). Food is fuel, but it’s also much more than that. We don’t just eat to survive — we eat for pleasure, tradition and socialization. Eating should be enjoyable! Rather than labeling a food as “bad” or trying to cut out indulgences all together, consider an 80/20 approach. Aim to consume nutrient dense foods roughly 80% of the time and allow yourself to indulge 20% of the time. By adopting a more flexible approach, you can be more consistent and successful. The goal of your healthy eating journey is sustainability for life — not a hard and fast short-term diet.
Take action: If you know you will be dining out or indulging at dinner, fill the rest of your day with nutrient dense choices.
Proper nutrition doesn’t have to feel complicated. By utilizing the five habits and action items above, you can keep it simple, feel your best and positively impact your health.
Looking to learn more about nutrition or another wellness topic? Join us virtually for an upcoming wellness class. To view or enroll in USLI’s upcoming classes, visit ULearn.
