Nutrition Nuggets

Small changes you can make to your nutrition without too much effort.

Nutrition can be overwhelming and scary when you are looking at making changes to feel better. It doesn't have to be; small changes can lead to a big difference in your day to day life. Maybe you eat a lot of pre-packaged goods that have similar but better quality ingredients with a better macronutrient breakdown. Perhaps you are like me and have a raging sweet tooth. Or, you could be someone who hates water.

These nuggets helped me when I was first starting to focus on my nutrition for the goals I had of improving my body composition and how I was feeling overall.

DRINK WATER

Seems silly, right? "Kaitlyn, who doesn't drink water?" You would honestly be surprised at how many of us underestimate how much water we consume in a day. There are different theories held by different entities with how much you need each day. Some will tell you you should aim for a gallon a day. Some will say half of your body weight in ounces. Mostly, you need to drink when you are thirsty. What does that mean? That means instead of grabbing that 20oz coke, drink some water first. Reaching for your second cup of coffee before 8 am? Throw some water down first. You'll be better hydrated and will likely produce many benefits, like clearer skin, more regulated bowel movements, and more, with minimal effort.

EAT SOME VEGGIES (and fruit, too!)

"Fruits and vegetables supply dietary fiber, and fiber intake contributes to lower instances of cardiovascular disease and obesity."- Slavin and Lloyd, 2012.

I know, I know; I sound like your mom when you were young telling you to eat your vegetables. Countless studies have shown the great impacts of eating fruits and vegetables as a stable in your diet. Essential dietary vitamins can be found within fruits and vegetables as well as dietary fiber to keep your body moving and functioning as anticipated. Additionally, they taste good (sure, cookies taste better, but as we all know cookies don't have the same nutritional benefits) and can be used in a variety of manners. I personally enjoy snacking on cucumbers and celery and love adding roasted vegetables to a number of protein sources for dinner. It makes for a delicious and filling meal that gives you things that are good for your overall health.

Don't Buy It

Most of us are responsible for buying groceries for our household(s) (or have a direct impact/say). The easiest way to resist temptation is to simply not buy it. I struggle with self-control when it comes to sweets (I spent most of my middle school lunch days eating tubs of frosting, sour punch straws, and any other assortment of candy- that is not a lie or an exaggeration in the slightest), so the best thing I did was stop buying it. When I find myself in the sugar aisle (i.e the cookie/candy aisle), I take a second and breath before moving on. Is it always that easy? No, absolutely not. But when I find I absolutely cannot resist the urge to buy something like that, single serve options are your pal. Or, if it is possible, get one from somewhere that isn't the grocery store so it is a single serving. You can have it and move on instead of being tortured with it in your pantry/fridge/freezer.

Stop Assigning 'Good' and 'Bad' to Foods.

Are you allergic to a food? Does your body have a negative reaction to something? Do you not like the way it tastes? If not, then food isn't inherently 'bad.' We are the ones who assign that title something as vilification. It helps us rationalize not eating something that might trigger an emotional reaction to it. I like cookies and ice cream (my husband, Stephen, is the only human I have ever met who can routinely pass on sweets in general-except brownies) and they aren't the best for me nutrition wise. Does that make them bad? Nope. It means I have an emotional reaction to them when I don't stop at what I should be eating (one serving). This one takes some time to unpack; food serves as a coping mechanism for a lot of us. This one is easily the most difficult on this list because you really have to assess why certain foods make you feel that way.

Ask for Help

Nutrition can be a tricky topic when you are trying to make positive changes to your diet. Maybe you aren't sure where to start or what to do after adding these steps to your routine, in which case, Ohana Fit and Well is here to help. Select the 'free nutrition consult' and I'll be in touch to set up a time to meet and discuss your nutrition. You don't have to forge it alone and try to reinvent the wheel- I'm here to help and want to see you succeed.