BOOST YOUR NUTRITION
This week’s blog post focuses on taking a bit of complexity out of the “nutrition game”.
I think sometimes the reason why we find it hard to continue practicing healthy eating, is because we relate to nutrition as this thing that requires big, impressive gestures.
We decide to make goals like these below, to become more “healthy”:
We decide we want to grow leaps and bounds in our cooking skills by making dinners that require large amounts of ingredients, time, and effort each night after a full day of work!
We want to completely cut out junk food, sugar, salt, fat, etc.
We become set on meal-prepping the healthiest combinations we can possibly come up with every Sunday. No exceptions!
We come to the conclusion we need to be fit by summer, go completely low-carb for a full month, flush out all of our toxins by the end of the week… that kind of list goes on and on.
Goals like these require large change and sudden commitment.
Not to say they can’t be done but in reality they’re less likely to stick: it’s an extra effort, a thing we are doing in the moment as a way to challenge ourselves.
So, what happens when we get bored of these grand gestures that constantly push us in the same direction?
Hint: It’s likely we will. They’re mostly unsustainable.
The reality is, the more we reduce nutrition to just being a challenge we “take on'“, the less likely it is that we will transition gracefully into using good practices during our every day lives. Now as a disclaimer, this article does not get into breaking down more complex topics like the best ratios for each body type, mindful eating, navigating dietary restrictions or chosen food paths (Paleo, Keto, Vegan, etc.). I’m happy to talk about these in other articles but for now:
Here are a few, simple principles, which everyone can follow, that may boost your personal level of nutrition.
You may already be familiar with a few of these concepts.
1. Confused about “good” or “bad” foods? Focus on eating “whole”
When you go to the grocery store, what is your cart made up of? Is the majority of your cart filled with boxes of manufactured items?
Eating whole refers to foods that are grown and packaged as is, with no or a very limited amount of extra “flavor” modifications or ingredients added to them. Easy examples of eating whole are produce, eggs, beans and legumes, plain yogurt, plain nuts and seeds and their butters, animal protein: basically any food that is identifiable in its purest form.
Eating whole not only helps you build cleaner snacks and meals at home, but also lets you adjust the amount of fat or seasoning added to the product. For instance, if you were to buy a seemingly “healthy” frozen dinner box of chicken, rice, and veggies, the amount of sodium in that meal is probably far more than if you were to make the dinner yourself and then season it. Preservatives are added to pre-packaged foods to keep them up to code and safe to be consumed, but they are not necessarily the best for our bodies.
2. Buying packaged foods? Read your labels.
I think one good rule of thumb is to check how many ingredients are on the label. Smaller amounts of ingredients are always better, because that indicates the food product itself has been less processed.
Less ingredients do not inherently mean better ingredients though.
Be mindful of the quality of those that are listed. If the product is mostly made up of ingredients that are substances you don’t recognize or can’t pronounce, the product typically has less nutrient quality. It is possible for a product to have a large amount of ingredients and be a good choice. What actually determines its nutrient value is, you guessed it, the ingredients themselves. So read closely!
Also, be aware of which foods are listed at the top of the ingredient paragraph.
They indicate, from first to last, the highest to lowest quantity of each ingredient in the item. So for instance, if an ingredient like high fructose corn syrup is listed first this means it is the largest component in that food item. There are definitely better choices to make: choices that will nourish you more.
3. Feeling unsatisfied? Having trouble building meals? Focus on 4 major components for satiety: a balance of carbs, smart fats, veggies, and proteins.
It’s 6 am and you need to be out of the house by 6:45, plus you have to shower and pack a bag. Not to mention, your fridge isn’t that well stocked, and you need something that will hold you for the next 5 hours.
Focus on fulfilling these big three components.
Locate sources of carbs, veggies, smart fats, and protein. It’s an easy, stress free way to make resources, time, and energy work in your favor. Some foods may overlap in this ratio. For instance, one of my favorite go to meals when I’m in a rush is chickpeas, broccoli, and avocado. The chickpeas address protein as well as a bit of fat and carb, broccoli counts for the veggie (also a small carb), and avocado tackles the smart fat portion. That dinner probably cost me $3 and 7 minutes to make.
(Side note: Based on your body type or body goals, the ratio or macro levels of these components may differ (and that’s for another day). However, you still should try and incorporate all three.)
4. Color is key!
When building your plate, be sure to include at least 2 or 3 bright colors on it. Color indicates higher nutrient quantity as well as more fiber typically. Those bright colors should, in theory, make up a large portion of your plate. For most meal plans, about one half of the portion you set out should be vibrant and bright.
5. Drink water. (Yes, water!)
It seems redundant to state this. As if you didn't already know you should be drinking water! I guess the issue more so is, are you drinking enough water? We need water to synthesize proteins, glycogen, and other macronutrients. Water lubricates joints and acts as a shock absorber for the eyes and the spinal cord. It is also a catalyst that speeds up interactions with other chemicals, a temperature regulator, and a source of minerals for the body. Water is very important!
Make sure you are getting at least 8 cups or 2 L a day.
A good way to navigate this is to buy or use a water bottle that tracks cups or ounces on the side. Fill it up at the start of the day to track your intake and refill as necessary.
Some of us may fall into the trap of drinking more caffeine or flavored beverages than water during the day. Check yourself… make sure that water is the substance you drink the most of.
Here are some little fun “to-do’s” you can try this week to test out these principles:
Go on a “whole” scavenger hunt on the next trip you take to the grocery store.
Fill your cart up with those raw or minimally processed items FIRST and then go back for other items if needed and necessary.
Check your favorite packaged items’ nutritional contents and ingredients.
Go dig in your fridge and pantry now! Maybe if you find an old favorite, which after investigation seems to have some nutritional flaws, perhaps there’s an even better choice online or in store.
Make a list of every whole, vibrantly colored food you thoroughly enjoy.
keep it in your wallet. Use it as a reminder when shopping or thinking of meals to put together.
Keep a water bottle on you at all times this week.
A simple way to remind yourself to drink more water, is to never let that water bottle leave your sight.