Proper nutrition is key to a healthy life. Food is fuel for the body, and it can affect us physically and mentally. Here are six easy tips to help you improve your nutrition.
1) Try incorporating all three macronutrients into your meals. These include carbohydrates, fats and protein.
a. Carbohydrates: These are the body’s main source of energy. Carbohydrates are found in grains, fruits, veggies and many other starchy products.
b. Fats: Healthy fats are essential brain and heart health. Fats help give you energy and help the body absorb vitamins. Healthy fats also help decrease cholesterol in the body, decreasing your risk for heart disease.
c. Protein: These are complex molecules that are vital to the function, structure and regulation of the body. Proteins make up our enzymes and hormones and are necessary in many processes that occur in the body. They are essential for tissue and cell growth, so adequate protein is needed to maintain these bodily processes. You can get your protein from animal or plant sources.
| Macronutrient Examples | ||
| Complex Carbohydrates | Healthy Fats (Polyunsaturated and Monounsaturated) |
Protein
(Animal or Plant Sources) |
| Vegetables | Avocado | Fish and seafood |
| Fruits | Fish | Chicken, turkey and pork (opt for lean options) |
| 100% whole grain breads | Nuts/Seeds | Beef (opt for lean options) |
| Whole grains: brown rice, faro, barley | Extra virgin olive oil | Soy |
| Whole wheat pasta | Eggs | Dairy products: yogurt, milk, cottage cheese |
| Oatmeal | Olives | Eggs |
2) Pay attention to nutrition labels and ingredient lists.
a. The nutrition label will list the amount of servings within the entire container and what makes up a serving size. The calories and grams of each macronutrient listed are applicable to a serving size.
b. The ingredients list is important for helping you avoid unhealthy ingredients and learn the amount of an ingredient the product contains. The FDA requires that products contain a complete list of ingredients used, from the greatest to least amount added. Ingredients like MSG, artificial food coloring and high-fructose corn syrup are all additives you want to stay away from.
c. Pay attention to the percent daily value listed for total fat, cholesterol, sodium and added sugars. Remember, 5% or less is low, and 20% or more is high.
3) Limit unhealthy fats.
a. Unhealthy fats include saturated and trans fats, which are often found in many snack foods and desserts, like chips, cookies and cakes. These fats may cause inflammation within the body, and this inflammation may go unnoticed. Instead, look for monounsaturated and polyunsaturated fats, like the ones listed in the macronutrient examples above.
4) Add whole foods to your diet.
a. Incorporate a variety of fruits and vegetables into your diet. Fruits and veggies are important sources of vitamins and minerals that the body needs to function properly. The Centers for Disease Control and Prevention (CDC) estimates only 1 in 10 adults consumes the recommended amount of fruits and vegetables per day. They recommend at least 1 ½ to 2 cups of fruit and 2 to 3 cups of vegetables per day.
b. Swap out white starches with 100% whole grain products. White breads and pastas are often overly processed, losing most of their fiber content in the process. Whole wheat products are higher in fiber, contain more vitamins and have a lower glycemic index. Foods that are high on the glycemic index spike blood sugar levels and leave people feeling less full. Whole wheat products help people feel more satiated over a longer period of time, which can help combat overeating.
5) Limit your salt and sugar consumption.
a. Salt and sugar are often added in copious amounts to unsuspecting foods. Salt is added into many canned foods to help with preservation and taste. Sodium is also very high in cured foods, frozen meals and many packaged breads. When possible, opt for low-sodium or sodium-free options to control the amount of sodium you consume. Following a low-sodium diet or staying under the CDC’s recommended 2,300 milligrams per day can reduce your blood pressure and risk of cardiovascular disease.
b. Many foods in the American diet are high in added sugars. These added sugars may be listed in ingredients as dextrose, corn syrups and sucrose, among many others. Condiments like ketchup and barbecue sauce are often loaded with added sugar to improve taste. Yogurts, juices, sauces, cereals and many other common foods are often high in added sugars. Use the nutrition panel to check for the amount added to the food. The CDC recommends added sugars be kept to less than 10% of a person’s total daily calorie intake.
6) Rethink your drink.
a. Swap out sugary drinks for some water. Soda, juice, sports drinks, flavored coffees and iced teas often contain more than the recommended amount of added sugar for the day. Drinks loaded with sugar may also increase thirst. What’s more, these drinks can increase a person’s risk for type 2 diabetes, heart disease and other chronic diseases. Drink unsweetened teas or coffee instead, or add fresh fruits like citrus to water for taste. If you’re going to consume juice, look for juices with no added sugars.
While implementing some of these changes may seem daunting, aim for one change at a time. Being food conscious is a great step in the right direction to healthy living!