When it comes to healthy eating I like to keep it simple and clear up as much of the confusing food chatter as possible. There is so much conflicting food and diet information it makes it difficult to know what to eat. I encourage eating wholesome natural foods. Ask yourself these simple questions "Does this food grow in nature? Can I read the ingredients? Is this something I could make with a recipe at home? Try not to be influenced by the latest diet fad and stick with the simple tried and true facts.
Here are the top 8 healthy eating hacks with Dietitian Lindsey to help you on your journey to healthy living.
Eat 3 meals a day. The body needs fuel at least 3 times during a 12-hour, period to achieve adequate nutrition. This is true because many nutrients including protein and calcium can only be absorbed and utilized in small amounts. If you eat less than 3 times a day you likely are not getting enough to meet your body's needs. Over time this leads to weak bones, loss of muscle, and expanding fat cells as the excess gets converted to energy storage in the fat cells.
Prioritize vegetables at meals by filling 1/2 of your plate with veggies. Vegetables are packed with nutrients the body needs to stay healthy: antioxidants, phytochemicals, fiber, vitamins, and minerals.
Include a protein source every time you eat: My protein picks are nuts, Greek yogurt, low-fat cheese, eggs, and lean meats. Protein is not only the building block for cell repair but is also needed for hormone and enzyme production.
Hydrate! Drink water throughout the day to improve your energy level, support your metabolism, and optimize every cellular process inside your body.
Shop smart - Make a grocery list, stick to the list, and don't shop hungry. If you are short on time choose pre-sliced produce and utilize frozen options like rice, vegetables, and lean meats.
Enjoy more meals at home. Compile a few go-to recipes to prepare yourself for dining in. Cooking can be quick and easy once you find the right recipes. Explore some sheet pan and slow cooker recipes for convenience.
Downsize your plate to help with portion sizes. A 9-inch plate is the ideal size for appropriate portions at meals. This is the size of most salad plates.
Choose one snack food to swap for a wholesome mini-meal. Most snack foods are ultra-processed and have little nutritional value. Try swapping that bagged snack for fresh veggies with hummus dip or sliced fruit with nut butter. You will have more energy and feel satisfied longer due to the fiber, protein, and antioxidant boost.
Just choosing a few of these healthy eating hacks will help improve your eating habits and help you feel better. If you desire more assistance with putting these hacks into action or desire a personalized nutrition plan reach out to Dietitian Lindsey at Thyme To Get Healthy.