We’ve put together our top 5 tips to help you get started on your journey towards better wellness. They’re all easy to implement into your daily life to improve your overall health!
Eat Fruits and Vegetables
One of the simplest ways to improve your health is to eat more fruits and vegetables. They are packed with vitamins, minerals, antioxidants, and other nutrients that can benefit your overall health. In addition, they are low in calories and high in fiber, which can help you manage your weight and improve your gut health. Try to include a variety of fruits and vegetables in your diet, as each one provides different health benefits. To reach your goal, set a simple objective to start including 1 serving of fruit or vegetables at each meal and snack.
Get Into A Good Routine
Another great way to make nourishment easy is to get into a routine. When you have a set routine, it’s easier to plan ahead and make healthy decisions. A routine can include things like eating meals at regular times each day, packing snacks for on the go, or preparing meals in advance. When you have a routine, it becomes second nature to make healthy choices – and that’s what we want! Start by having a look at your schedule and blocking out time to do the tasks that you intend to do for your health, such as cooking, exercising, and eating. Try to make this a daily or weekly habit to stay on top of your routine.
Stay Hydrated
Water is essential for life, and it’s also key when it comes to nourishing your body. Drinking enough water can help with weight loss, digestion, energy levels, and many other aspects of health. In fact, dehydration can lead to a number of negative health effects such as fatigue, headache, and even constipation. The National Academies of Science, Engineering and Medicine recommend that men drink 125 ounces (3.7 liters) per day while women should consume 91 ounces (2.7 liters) (1). To make it easy, find a water bottle that you like to carry and drink from and set a water goal for each day based on your needs. Try to keep it on you at all times!
Hit Your Protein Goals
Your body needs protein for many reasons, including building muscle, repairing tissue, and maintaining proper cellular function. Protein also plays a part in keeping your blood sugar stable by slowing the absorption of carbohydrates. This is why it’s important to make sure you are getting enough protein in your diet. We recommend between 0.50 to 0.64 grams per pound (1.2 to 1.4 grams per kilogram) per day for healthy adults (2). For those with weight loss goals, who strength train, or are very active adults, we recommend around 0.64-0.90 grams per pound (1.4-2 grams per kilogram) depending on muscle mass (2). There are many healthy sources of protein, such as meat, poultry, fish, eggs, dairy products, legumes, and nuts. A general rule of thumb is to make sure you include at least one serving of protein at every meal and snack. Need help with high-protein snacks? Check out this cheat sheet!
Build a Colorful, Balanced Plate
A balanced plate is key when it comes to nourishing your body. This means that you should include a variety of different foods at each meal – including fruits and vegetables, whole grains, lean protein, and healthy fats. Every food group plays a different role in your health, from offering fiber for digestion and blood sugar stabilization, protein for muscle building, and vitamins for their antioxidant powers. When it comes to building a balanced plate, think color! No one wants a bland, brown plate. Mix and match different foods to find what works best for you by adding color from all parts of the rainbow.
Here’s some examples below:
Red:
- Tomatoes
- Peppers
- Radish
- Cherries
- Strawberries
- Raspberries
- Steak
- Salmon
- Kidney Beans
Orange:
- Oranges
- Cantaloupe
- Mango
- Peach
- Carrots
- Pumpkin
- Sweet Potato
- Lentils
- Cheese
Yellow:
- Lemon
- Pineapple
- Banana
- Summer Squash
- Quinoa
- Corn
- Chickpeas
- Cashews
- Eggs
Green:
- Leafy Greens
- Zucchini
- Celery
- Cucumber
- Honeydew
- Pear
- Limes
- Avocado
- Pistachios
- Edamame
Blue/Purple:
- Currants
- Blueberries
- Blackberries
- Beets
- Eggplant
- Red Onion
- Purple Cabbage
- Black Beans
- Kalamata Olives
White:
- Cauliflower
- Onion
- Garlic
- Mushrooms
- Potato
- Yogurt
- Fish
- Oats
- Cannellini Beans
Conclusion
If you’re looking for ways to easily and naturally nourish your body, these are a great place to start. They may seem simple, but they can make a big impact on your overall health and well-being. Try incorporating at least one of these tips into your daily routine, and see how you feel. You may find that you have more energy, better focus, and less stress once you’ve started taking care of yourself in this way. What is your favorite way to get some nourishment?
References:
- Nationalacademies.org, https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk.
- Mcmaster P, Phillips SM, et al. Protein “Requirements” Beyond the Rda: Implications for Optimizing Health. Applied Physiology, Nutrition, and Metabolism, 9 Feb. 2016, https://cdnsciencepub.com/doi/10.1139/apnm-2015-0550
