Healthy dietary habits don’t have to be about losing weight. Good nutrition does so much more for us than that! It improves energy levels, working memory, gut health, and bodily efficiency. It helps prevent disease and can improve the symptoms of chronic health problems. At the end of the day, good eatin’ is a good idea.
That said, I know sticking to a nutritionally sound diet is easier said than done – whether we’re crunched for time or tempted by sweets. Let these game-changing insights revolutionize the way you eat!
We must remember that everyone’s nutritional needs are different. There’s no one-size-fits-all diet. That’s why I’m not telling you how many carbs to eat or avoid. Instead, I want to focus on tips and insights that will help you be more mindful and intentional about what you’re putting in your body.
8 Nutrition Insights that WILL Transform Your Life
Insight #1 – Build your meals around vegetables.
The largest portion on your plate should consist of vegetables. While you want suitable protein portions, be generous with the veg. You can eat a lot more for fewer calories – meaning you can “fill up” on nutritionally dense foods. Maybe you grew up not liking vegetables, so you tend to avoid them as an adult. They seem like a chore to eat rather than a joy. It’s time for a different prep method! Try baking or roasting. Experiment with seasonings.
Insight #2 – Stock up on frozen produce.
Gordon Ramsey might disagree, but frozen produce has its place. Not only are these convenient to keep on hand, but you’ll also prevent food waste when the fresh stuff rots in the drawer. When properly cooked and seasoned, frozen vegetables can be excellent. This produce is usually picked at peak freshness – and nutritional value.
Insight #3 – Shop the store perimeter.
This isn’t a hard and fast rule. But generally speaking, you want to source most of your groceries from the store’s perimeter. This is where fresh produce, dairy, meat, and other foods are kept. Whole foods. Now, you may want to venture into certain aisles for whole grains and staples. But steer clear of the aisles that serve as temptation (I’m looking at you, chip and candy aisle).
Insight #4 – Utilize spices.
Let your spice cabinet be your friend. I’m from the South, and we love ample seasoning on our food. Before you reach for flavor enhancers like butter, sugar, and salt, lean on spices first. Garlic, smoked paprika, chili powder, and some spice blends do so much for a dish! My only word of caution is this – read the labels. Some blends have added sugar or salt that you don’t need.
Insight #5 – Make smart swaps.
I get it – no one wants to have a piece of fruit while everyone else has pie. I’m not saying to swap all the time. But healthy trade-offs can make a big difference. Use ground chicken or turkey instead of beef. Sparkling water instead of soda. Popcorn, roasted edamame, or nuts instead of chips. Even if you’re just picking whole-grain pasta instead of the regular stuff, it makes a difference in the long run!
Insight #6 – Learn how to make sauces and dressings.
Store-bought sauces and dressings can be packed with unnecessary fats and sugars. It’s really not that hard to make your own dressings. Many healthy alternatives simply involve oil, vinegar, citrus, and seasonings. It might take longer to whip up your own ranch dressing or alfredo sauce, but you can better control what goes into it.
Insight #7 – Portion out snacks ahead of time.
It’s so easy to over-snack. So many of our dietary and nutritional problems stem from a lack of portion control. Nuts, for example, can be an excellent snack chock full of healthy fats. Too many at once, though, and you can easily blow your daily caloric budget. I recommend buying reusable snack bags (Ziplocs work just fine) and portioning large snack containers beforehand. This way, you have a single serving at your fingertips and won’t be tempted to overdo it. It’s also great when you’re in a hurry and need a snack on the go!
Insight #8 – Stop eating in front of screens.
Finally, stop eating while distracted. This is mindless consumption. It won’t stop once you’re full. Whether you’re tempted to eat lunch at your desk, watch TV during dinner, or scroll social media through breakfast…stop eating in front of screens! Doing so will lead to more mindful eating habits.
What nutritional information revolutionized how you see and consume food? Share in the comments!