With the loads of nutrition advice circling our daily lives it is hard to know what to believe and what is frankly just a bunch of junk. More than that what strategies are actually going to make sense for your life and give you the best shot at creating a sustainable pattern of eating? Cue the Registered Dietitian entrance! It is our job to help you wade through the noise and figure out what exactly is going to work for you that will help you reach your goals.
While I usually like a much more individualized approach to nutrition, there is something to be said about taking it back to the all encompassing basics; as fortunately, they really don’t change! Creating a good starting point sets you up for success and gives you the tools to continue building your healthy eating practices that fit your goals.
I have created a list of general healthy eating tips that not only work to give you a balanced nutrient profile, but help you make habits for life. Give your internet search engine a break and check out these tidbits!
1. Don’t fall for the crash or fad diets. If it sounds too good to be true, it is. Period.
2. Eat Breakfast. Everyday. No Exceptions. I am not kidding, folks, in that it really is an important meal in your day. Even if you aren’t hungry, try something little like a yogurt, a piece of fruit, or toast and peanut butter. Breakfast helps kickstart your metabolism, improve cognitive function, and help you avoid overeating later in the day. Aim for a protein, healthy fat, and complex carbohydrate source. My go-to breakfast is overnight oats made with greek yogurt, flax, and berries.
3. Water. Drink up! Carry a water bottle with you while at work and aim to have 5-6 of them throughout the day or try drinking a glass of water before every meal. Staying well hydrated will help your body function optimally and can also fill up your stomach to make sure you don’t over eat. Gym goer? If you sweat more, you need to drink more!
4. Eat four to five small meals/snacks in a day and don’t skip a one! That’s three moderate sized balanced meals and 1-2 snacks containing both protein and carbohydrates. You can do it! Eating more often can help you manage your hunger and your overall total caloric intake. If you don’t get to supper starving cause you had an afternoon snack then you are less likely to over eat. Win win!
5. It ain’t all about the calories. Calories aren’t all created equal. Think back to the 100 calorie packs of cookies you’ve tried or have seen in the grocery store. If you look a bit closer at the nutrition label, they are actually higher in sugar and fat making the calorie comprise unworthy. Instead of focusing just on the calories, seek out healthy, nutrient dense foods that are naturally low in calories and also rich in essential vitamins, minerals, and fibre. This can include yogurts, whole grain crackers or pasta, nuts, whole fruits and veggies, whole grain bread, dairy products, etc.
6. Load up on Veggies. Momma told you to eat your vegetables and there is a reason. These power packed beauties are brimming with vitamins, minerals, fibre, and they keep you fuller for longer, contributing to portion control. Aim for crunchy, colourful veggies and as always shake up your choices for the most variety.
7. On point portion sizes. Did you know that sometimes the culprit for over portioning your food is actually due to your plate? If you have a large plate you subconsciously feel the need to fill it up as it looks weird to only have a small scoop of potatoes in one corner. Choose dish-ware that will be friendly to proper portions. Then serve up your plate so that half of it consists of non-starchy vegetables such as roasted cauliflower, steamed beans, or fresh salad. Divide the other half of your plate into a lean protein source such as fish, beef, legumes, chicken, etc and the other half with a complex starch such as brown rice, sweet potato, whole grain pasta, quinoa, etc.
8. Plan out your meals. It can honestly only take seconds and doesn’t have to be extensive, but even the slightest plan gets your gears rolling to create the whole meal. Personally, I like to plan out my proteins for the week and do some meal prep on the weekends, like chop my veggies when I know I will have time. Also, if you meal plan, it helps you create a list before going to the grocery store and you are more likely to pick up things you actually need and not the random bag of chocolates you went by in an aisle you didn’t need to go down.
9. Make the switch to whole grains. Choosing carbohydrate sources made from whole grains contain more nutrients and fibre than the extra processed alternatives. Not only are these complex carbs higher in fibre which can help reduce cholesterol and lower risk of heart disease, but they also keep you fuller for longer. Don’t shun all carbs, but instead make the swap. Choose products with at least 2 g of fibre per serving and you won’t regret it!
10. Go seasonal! Change up your diet with the seasons. Not only does it bring more variety to the table, but prevents ruts and boredom with the same old same old. It is a great way to encourage you to try different vegetables and fruit such as pomegranates in the winter, squash in the fall, strawberries in the summer, and pears in the spring. Bonus! It can also save on your wallet.
11. Limit the restaurant visits. While we convince ourselves eating out is more convenient, and it usually tastes better than what we can make at home, there is a catch. Restaurant food is often higher in fat, salt, and calories. Portions are also much larger than what we need making it harder to make those healthy choices we are aiming for. Try researching the menu beforehand to find options that fit your goals. And stick to your portion sizes no matter how much your eyes are telling you to eat.
12. Don’t be afraid to indulge. There is no ‘bad food’ and everything can be good in moderation. The more you break down the walls and give yourself permission to eat your most desired foods, the less you will eat of them. It also helps you create a healthier relationship with the food that nourishes your body. Eat mindfully, enjoy the taste, savour the moment, be present for the experience, and revel in the nutritious food you are choosing to eat.
– Paige