Healthy Nutrition Habits
- Wendy
- Sep 30, 2020
- 2 min read
Eat as many whole, minimally processed foods as possible. Most meals should be unprocessed foods you prepare and cook.
Eat high-quality protein with every meal, most nutritionists suggest about 1.0 gram per pound of body weight or per targeted body weight per day. *This is a general guideline, modify as necessary to meet your needs.
Examples of high-quality lean protein: lean sources of chicken, beef, turkey and pork. Dairy products: cheese, milk, yogurt, cottage cheese or other sources of calcium and protein supplements such as whey, beef or vegan protein powders, eggs, fish and seafood.
Include fresh or frozen vegetables with most meals. Eat a variety of colors. Aim to have five cups a day.
Flavor your meals with herbs, lemon juice, balsamic vinegar, avocado or olive oil. Just avoid highly processed oils and dressings. Make some of your own vinaigrettes with fresh herbs and extra light olive oil.
Examples of good oil sources: avocado, olive oil, nuts and seeds, coconut oil, butter.
Adjust carbohydrate intake based on activity level and fitness level.
Try to drink half of your body weight in ounces of water every day.
At mealtime, fill half of your plate with leafy greens or colorful vegetables. The other half should have approximately 4-6 ounces of lean protein, then finish up with fruit or other sources of starchy vegetables rather than pasta, bread or rice.
Examples of best fruits: apples, pears and berries: blackberries, blueberries, raspberries, strawberries.
Examples of starchy vegetables: corn, beans, lentils, potatoes, sweet potatoes and rice.
Consider using a high-quality multivitamin, fish oil and whey or pea protein powder if needed to reach your goals.
Read nutrition labels and strive to avoid added sugars, hidden sodium and saturated fats.
Eat every four hours- have nutritious meals or snacks. This helps prevent over eating or giving in to cravings or emotional eating.
Make your food plan. Create a list of your favorite healthy sources of protein, vegetables, fruits, carbohydrates and fats. Then look to see if you have good sources of calcium, fiber & magnesium included in the food you choose. Make changes as necessary. Use this as a way to plan meals and make your grocery shopping lists.
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