July 20, 2021
7 Healthy Nutrition Habits
Staying healthy through what you eat doesn’t have to be ultra-complicated… in fact, it shouldn’t be! How many times have you scrolled Instagram or TikTok and seen an influencer proclaiming this “new thing they’re doing” is just absolutely ESSENTIAL to being healthy? Next thing you know, they’re telling you to buy eight different superfoods, a new blender, ingredients that are extremely hard to find, and trying to convince you that spending 10 hours making protein balls “is, like, totally worth it.”
Take a deep breath, and relax… healthy eating is not that complicated! Here are seven healthy nutrition habits that you can begin practicing daily from a registered dietitian nutritionist. These habits, when practiced consistently, will help you maintain and improve your overall health while promoting healthy weight management when used in conjunction with consistent daily physical activity…
1.Eat a savory breakfast. Break your fast with a balanced breakfast, including a protein, a fat, and a carbohydrate- bonus points for adding veggies! A savory breakfast is less likely to contain sugar and it helps manage blood sugar levels.
2. Eat your fruits instead of drinking them. Have you ever considered how many pieces of fruit are in your juice? It’s way more than you would eat at one sitting. The juice is absent of fiber, which helps manage blood sugar levels and keeps that dreaded “blood sugar roller coaster” at bay. Choose low glycemic fruits and eat them in their whole form. Great fruits to choose from are blueberries, strawberries, blackberries, apples, oranges, and pears.
3. Stay hydrated throughout the day. The first signs of dehydration are fatigue and hunger, not thirst. You can be only 3% dehydrated and mistake your thirst for hunger. Drink water throughout the day!
4. Plate all your meals and snacks. If you tend to graze when hungry, stop to think about what your actual intake is if everything were put on a plate at one time. It’s mostly not balanced and not appropriately portioned. Practice mindful and intentional eating by always putting your meals and snacks on a plate and taking time to enjoy your food.
5. Focus on fiber. Fiber is important for managing blood sugar, regulating cholesterol levels, bowel regularity, and hydration. Aim for at least 5 grams of fiber per meal and snack from whole grains, fruits, and vegetables.
6. Don’t skip meals. Skipping meals only leads to less mindful eating, larger portions, and possibly binges at the next meal. When you have a busy schedule plan your meal ahead of time or take snacks with you to insure fuel throughout the day. Avoid stretches longer than for hours without food.
7. Take a deep breath before eating. Make mealtime a time to relax while nourishing your body. If you are in the habit of rushing meals, consider blocking out your schedule for meal and snack times to practice moderation, portion control, and mindfulness. Enjoy your food’s aroma, texture, and taste in addition to paying attention to how your body feels – hungry, full, satisfied? All in all, enjoy!