Nutrition and healthy living go together; nourishing your body with healthy ingredients can help improve your complete wellness. Adjusting your diet to boost your health doesn’t have to be an arduous task if you know what to eat. It’s worth noting that eating healthy dishes can revamp your vitality, strength, and overall health. Here are some simple tips to help you maximize your nutrition.
Meet your protein needs
Protein is a key nutrient that promotes strong muscles and good cell function, keeping your energy level high. Health experts recommend that adults should eat about 0.36 grams of protein for each weight daily. That means a 160-pound adult needs to take roughly 58 grams of protein.
According to studies, about one-third of adults over 50 don’t add enough protein to their diets. Therefore, you should consult your healthcare provider for more info on your protein requirements to ensure you get it right.
Prioritize your breakfast
Avoid skipping breakfast since it fuels your body to start your day with high energy. Eating a nutritious early morning meal replenishes nutrients used during your sleep. Breakfast allows you to add nutrient-rich foods like whole grains, eggs, and fruits.
You may go for protein-packed food alternatives if your morning routines are tight. Protein shakes can be taken on the go, and they are nutritious supplements to support your immune health. To save time, consider meal prepping the night before so you can have a quick breakfast in the morning before heading out.
Reduce your intake of sugary drinks
You may not understand that you are eating excessive calories until you review what you drink daily. One serving of fizzy drinks contains between 140 and 195 calories. These may not sound like a lot, but calories can build up with time if you often drink more than one serving.
Consider limiting your consumption of sugary drinks to improve your nutrition. Replace your soda drinks with other options like tea or natural fruit juice, offering great health benefits without sugar. Another tip is to have sparkling water, which makes it possible to enjoy a carbonated beverage with few calories.
Incorporate fruits and veggies into your meals
Fruits and less-starchy vegetables provide numerous health benefits, such as nourishing you with vitamins and nutrients. You may understand that fruits are healthy for your body, but you may not be eating enough of them.
One healthy diet plan to improve your nutrition is to eat potassium-rich fruits like bananas, apricots, peaches, and fruit juice. You can get creative by trying various juicing and smoothie recipes to vary your diet. For instance, if you love bananas, you may be thinking, can you juice a banana?
However, it’s possible to juice (extract) the raw liquid from a banana and blend it with other ingredients to create an amazing nutritious blend. Juicing such fruits improves digestion and nutrient absorption, giving your system a surefire dose of nutrients. If you love taking your cereal in the morning, consider including blueberries or fresh strawberries for a tasty and nutritious meal.
Boost your hydration
Water constitutes around 60% of your body, making it vital to stay hydrated. Dehydration can cause fatigue and cognitive impairment. The best way to avoid this is to drink enough water daily. Consider getting most of your fluids from water and adding milk or low-sugar teas for variety.
Electrolyte drinks are good options to avoid exercise, travel, and heat dehydration. To determine your hydration status, you can monitor the color of your urine; if it turns darker, you are likely low on fluids.
Track your diet
One way to effectively track your diet is to keep a food journal. A food journal can help your nutrition by assisting you to know how much food you eat daily. Tracking your diet allows you to make the necessary adjustments to enhance your overall nutrition.
For instance, you will never know how often you go out to eat if you don’t keep track of your diet. The same is true for your consumption of processed snacks. Having a food journal will also enable you to achieve your weight or wellness goals if you have any.
Prepare more meals at home
Another strategy to boost your nutrition is preparing more meals at home and reducing your patronage of fast foods. If you love ordering food online, it’s high time you thought about their impact on your health. A simple salad order can compromise your health and nutrition over time due to the preservatives and dressing in them.
It’s smart to avoid always buying food outside because restaurant meals often have far greater calories than what you prepare at home. According to research, the average fast-food order contains over 1000 calories due to the large portion sizes. Therefore, cook more meals at home and limit fast food consumption to improve nutrition.