Achieve Powerful Nutrition in Every Meal with These Seven Tips
Each of us wants that magic pill that can help us have a healthy, toned body while we continue to eat everything we want. Unfortunately, that pill does not yet exist. In the meantime, if you would like to maximize your health, follow the simple tips below to make each meal pack a powerful nutritional punch.
1. Make sure to eat your vegetables. Many people do not get enough veggies in their diet, because they do not know how to prepare them tastefully. To make vegetables easy, buy them freshly frozen. Most of the nutrition is preserved, and all you need to do is add a bit of butter, parmesan cheese, spaghetti sauce or olive oil to make them taste great. Add a variety of different vegetables in your diet, and try to get at least one cup of veggies into each meal.
2. Always remember to have a nutritious breakfast. Many people are in a hurry to get going in the morning, and they skip the most important meal of the day. Your body has gone an entire night without any food, and breakfast is a critical part of maintaining energy, good moods and proper nutrition. At the very least, whip up a quick and nutritious fruit smoothie with whey protein powder to start your day off on the right foot.
3. Focus on eating smaller portions at each meal. Many people do not realize how many calories they consume at each meal. Restaurants are notorious for loading plates up with high calorie meals, in portions two or more times the healthy serving size. Focus on serving sizes that stay within a good range of the calories you need to maintain your current weight goals.
4. Practice eating only the food that you need. It is very easy to fall in the habit of snacking and grazing all day long, in addition to eating regular meals. Snacking is not a bad thing; in fact, many doctors recommend snacking or grazing instead of eating a few large meals. This helps maintain your blood sugar levels throughout the day, and creates less stress for your digestive system. If you go this route, break your meals into smaller portions and have five or six small meals and snacks each day. Just make sure the total calories stay balanced and within your daily quota.
5. Add several different colors of fruits to your diet. Fruits have important bioflavonoids and other nutrients locked in their skin. Additionally, fruits are very high in antioxidants. If you have a hard time keeping fresh fruit from going bad before you can eat it, buy frozen. Find creative ways to work more fruit into your diet by using it for fat-free yogurt toppings, smoothies and fruit salads.
6. Make sure that you get at least two servings, or 14 grams, of protein in each meal. Many people do not realize the power of protein and the health-giving effects of the amino acids it contains. If you do not like eating meat, combine rice and beans for a complete protein, or eat tofu, fish and eggs. Protein powder helps as a supplement, but is not a healthy replacement for protein from food sources.
7. Put a stop to dieting. Instead of going on a diet, focus on making small changes over time to your eating habits so that your diet gets increasingly healthy over time. This helps you build good dietary habits that will stand the test of time. Work on simple ways to integrate healthy foods and easy meal preparation into your daily routine. If you feel you must diet, try not to use the word “diet.” This implies that you are eating a certain way temporarily, and will go back to a different, possibly less healthy, way of eating at some point. Focus on making “lifestyle changes” instead.
As you can probably see, healthy nutrition can be had through good information, dedication, and consistency. Keep your caloric and nutrition goals in mind as you plan out your meals each day each week, and you will start to see your overall health and energy levels improve.