BOOST YOUR NUTRITION

The food you eat has a huge effect on the way you feel, think and look. It fuels your cells, protects your heart, nourishes your brain and strengthens your muscles.

Eating nutritious well-balanced meals is essential for optimal health and longevity. Replacing unhealthy choices with better ones reduces your risk of chronic disease. It also improves your mood and energy.

You don’t have to sacrifice flavor or deprive yourself of your favorite foods in order to boost your nutrition. There are countless healthy foods which are delicious and satisfying. Making one or two small changes every week will improve your diet and your outlook. It will put you on the path to optimal health and wellness!

SIMPLE WAYS TO BOOST YOUR NUTRITION

WHOLE FOODS

Consume more whole foods. The fewer processed foods you have the better off you will be. Ultra-processed foods increase your risk of depression, cancer and IBS. They leave you feeling bloated, irritable, tired, depressed and stressed.

EAT THE RAINBOW

Eat at least five colorful fruits and vegetables every day. They are full of antioxidants, vitamins, and minerals, and lower your risk of cancer and osteoporosis. Loading up on dark green, red and orange fruits and vegetables will maximize your health benefits. Berries, peppers, pineapple, tomatoes, kale, oranges and sweet potatoes are all loaded with nutrients.

FIBER

Increase your fiber intake to lower your risk of heart disease, stroke, obesity and diabetes. Dietary fiber improves your skin, cholesterol and digestion, and aids in weight loss. Beans, chia seeds, carrots, apples, bananas and oats are all good sources of fiber.

PLANT-BASED FOODS

Raise the percentage of plant-based foods in your diet to lower your risk of heart disease and diabetes and to manage your weight. Fill your plate halfway with fruits and vegetables, then add a quarter plate of lean protein and a quarter plate of healthy carbs.

PROTEIN

Make sure you eat enough plant or animal protein for energy, mood, cognition, strength, blood sugar balance, heart health and weight management. An easy way to do this is to include it in every meal and snack. One serving of protein is about the size of a deck of cards. Soy, quinoa, fish, eggs, chicken, turkey and nuts are all good sources of protein. Avoid or limit fatty and processed meats.

CARBOHYDRATES

You don’t have to avoid carbohydrates — just keep in mind they are not all created equal. Complex, unrefined carbs like whole grains, vegetables and fruit are best. They provide you with lots of energy, balance blood sugar and improve your immunity. They also supply iron, fiber and B vitamins. Look for 100% whole grain or 100% whole wheat breads. Brown rice is more nutritious than white. Pastas made of chickpeas, lentils or whole wheat are healthier alternatives to regular pasta. One serving of carbohydrates is a half a cup, or about the size of a standard lightbulb.

HEALTHY FATS

Choose healthy unsaturated fats over saturated fats, and avoid trans fats. Eat oily fish, such as salmon, tuna, halibut or anchovies, at least a couple of times a week to lower your risk of heart disease and Alzheimer’s. Avocado, nuts and olive oil help regulate blood pressure, improve heart health and aid in weight management. Healthy fats also protect your brain and improve your mood.

LEGUMES

Add beans, peas and other legumes to your diet. Try having them instead of meat a few days a week. They are loaded with protein, vitamins, minerals and fiber. Legumes help you feel full longer and are great for weight loss. Chickpeas, lentils and black beans are some of your delicious and nutritious choices.

PROBIOTICS

Consume probiotics to maintain a healthy gut and to boost your immunity. These include miso, yogurt, kimchi, kefir, sauerkraut and sourdough.

SUPERFOODS

Incorporate plenty of nutrient-dense superfoods in your diet. Compare the number of nutrients each food has to the number of calories it contains. Salmon, almonds, eggs, kale, berries and broccoli are some of the bountiful options.

VITAMINS AND MINERALS

Make sure you get enough potassium, vitamin D, magnesium, vitamin K and calcium to help prevent osteoporosis, depression, anxiety and insomnia. Bananas, avocado, tuna, swordfish, yogurt, broccoli and edamame are good sources of these essential nutrients. Adequate amounts of iron in your diet are needed to protect your heart and lungs. Tofu, lentils, lean red meats and spinach are all rich in iron.

LIMIT SUGAR

Limit added sugar —snack on fruit instead of baked goods, candy, cake and ice cream. Keep in mind that many foods such as ketchup, barbecue sauce, salad dressings and yogurt have added sugars you may not have considered. These added sugars go by many different names including (but not limited to) : corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, lactose, malt syrup, cane juice, maltose and sucrose.

AVOID EXCESS SODIUM

If you are like most Americans, you consume too much salt. This raises your blood pressure which can lead to heart disease and stroke. Try using a variety of spices and herbs to flavor your food, and stay away from ultra-processed foods.

HYDRATE

Make sure you’re drinking enough water —at least eight eight-ounce glasses a day, and more if you work out. Water helps regulate your body temperature, carries oxygen and nutrients to your cells, aids in digestion and is important for joint health.

LIMIT OR AVOID ALCOHOL

Alcohol damages cells in your intestines and stomach which can prevent nutrients from being absorbed. In addition, it’s high in calories, increases your appetite and lowers your inhibitions. If you drink, make it a rule to have a glass of water in between each alcoholic beverage you consume. Have no more than one alcoholic drink a day if you are a woman, and no more than two glasses if you are a man.

READ NUTRITION LABELS

Watch out for added sugar (in all its forms), excess sodium and saturated and trans fats. Take note of the nutrient to calorie ratio in the food you eat. Keep in mind that serving sizes are often purposely misleading. Try to limit preservatives and chemicals as well. Washed whole foods are always best!

TAKE IT ONE STEP AT A TIME

Cook whenever possible to take charge of your nutrition. Plan your meals and snacks ahead of time, and surround yourself with healthy choices. Make one or two small changes a week rather than attempting an overwhelming overhaul. These tiny tweaks will gradually improve your life in a major way!

THE TAKEAWAY

Incorporating a nutritious diet into your routine will have a profound impact on your health and wellbeing. Alongside regular exercise, proper sleep and stress management, a balanced diet equips your body and mind with the necessary nutrients to tackle daily stressors, and lowers your risk of disease.

Opting for whole foods over processed ones, and consuming a variety of colorful fruits and vegetables, legumes, healthy fats, lean protein and whole grains is the greatest form of self care.

Investing in your health and vitality is worth every single delicious and nutritious bite. By prioritizing a healthy diet, you can feel, look and think better, and enjoy a longer and happier life!

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Cdc.gov; nih.gov; heart.org; hsph.harvard.edu; medicalnewstoday.com; bhf.org.uk; helpguide.org; verywellfit.com; piedmont.org; medium.com