Even as a Registered Dietitian I get lost in the billions of diets that are out there. Sometimes I even get embarrassed when clients ask me about a diet I haven’t even heard of before. All the information can be misleading, and that’s why it’s important to seek advice from a professional. Nutrition is individualized. What works for your friend or family member won’t necessarily work for you too, and that’s because everyone’s body responds differently to nutrients, stress, and our environment. However, here are some general healthy lifestyle tips that everyone can benefit from. Let’s take a loo
Make majority of meals fruits and vegetables - I can’t stress this one enough! Fruits and vegetables are a main source of vitamins, minerals, and phytonutrients. Each fruit and vegetable provides different nutrients for our body that help prevent us from chronic disease and inflammation. It’s important to get a variety throughout the day. The more colors the better! Make half of your meal and snack filled with fruits and/or vegetables.
Incorporate lean protein options - Protein is the building block for our muscles, organs, hair, and other body tissues. It also helps us fight infection, carry nutrients throughout the body, and keep body fluids in balance. It’s important that we are getting high quality lean protein into our diets every day. Here are some great sources: chicken, turkey, tofu, tempeh, tuna, salmon, beans, and nuts!
Add in healthy fats - Unsaturated fats provide many health benefits. Omega-3 fatty acids are a type of polyunsaturated fatty acid that promote a healthy nervous system, cholesterol levels, and reduce inflammation. They can be found in fatty fish like salmon and mackerel, walnuts, flaxseed, and eggs. Monounsaturated fats also help to increase the good cholesterol in the body, HDL. These are found in nuts, oils like olive oil, avocados, and peanut butter.
Drink plenty of water - Water is essential for many functions in our body including temperature regulation, absorption of vitamins and minerals, electrolyte balance, digestion, and elimination of waste. It’s recommended to drink half of your body weight in ounces of water everyday. Not a fan of water? Try adding fruits and fresh herbs to flavor it. My favorite combo is cucumber and mint!
Move your body - Exercising is important to build strong muscles and bones, maintain or lose weight, and prevent chronic disease. It is recommended to have at least 150 minutes of aerobic exercise a week, and at least two days a week of weight bearing exercise. Also, those who spend the majority of their day sitting are encouraged to move for 1 to 3 minutes every half hour of sitting.
Try to include at least one of these healthy habits into your daily routine. Over time it will become a lifelong habit, and you can begin to focus on other areas for improvement. Everything takes time, so be patient. I am right here with you!
Interested in learning more healthy lifestyle tips? Check out the services I offer and get an individualized nutrition plan.
Resources:
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-much-protein-should-i-eat