Food is Health: 10 Ways to Improve Your Nutrition

In an age where processed foods dominate the market and busy schedules often lead to dietary neglect, the adage "you are what you eat" rings truer than ever. Nutrition plays a fundamental role in overall health and well-being, influencing everything from energy levels to disease risk. Fortunately, making positive changes to your diet doesn't have to be overwhelming. In this blog post, we'll explore ten actionable ways to improve your nutrition and harness the power of food as medicine.

1. Add some variety to your diet

There are so many different types and categories of foods. To ensure that you are eating all the proper nutrients, it’s important to eat foods from a range of categories.

Fruits

Fruits provide your body with a wide variety of nutrients including fiber, Vitamin C, potassium, and folate. Fruit also contains natural sugar which makes fruit the perfect alternative for unhealthy sweets! It is recommended that adults consume 1.5-2 cups of fruit each day.

Vegetables

Vegetables are a great low-calory and low-fat addition to your diet. Eating vegetables allows you to satisfy your hunger while also getting the important vitamins and minerals that your body needs. It is recommended that adults consume 2-3 cups of vegetables each day.

Whole Grains

Whole grains are a key source of fiber and other nutrients. Eating whole grains can help reduce your risk of heart disease and other cardiovascular issues. It is recommended that everyone 9 and up should eat 3-5 servings of whole grains each day.

Lean Proteins

Lean proteins include chicken, seafood, eggs, and beans. It is recommended that the average person consume about 50-75 grams of lean protein each day.

Healthy Fats

Healthy fats are what help give our body the energy it needs to function. Replacing saturated fats with healthy fats can help your body absorb some vitamins and minerals. The easiest way to add healthy fats to your diet is by replacing your normal items like milk and cheese with low-fat alternatives.

2. Portion control

Most people eat more than the recommended serving during meals and especially when eating snacks. It is important to follow portion recommendations to eliminate extra calories and nutrients that your body can’t absorb. These extra calories and nutrients can put you at risk for developing chronic health problems and even cancer.

3. Drink plenty of water

Drink more water! Making sure your body is fully hydrated allows you to better control your appetite and hunger cues. Water helps your body absorb nutrients and keeps your joints working properly. Making sure your body is hydrated is the easiest step to better nutrition!

4. Limit processed foods

So many foods are over processed and have a very small nutritional value. Processed foods often come in individual packages and contain harmful ingredients. All processed foods contain preservatives and fillers. A better option is to ditch the convenience of packaged food and opt for fresh, whole-foods!

5. Plan meal ahead

In today’s world, we all have busy schedules and many of us sacrifice nutrition in order to quickly satisfy hunger in between events. Taking the time to plan meals ahead gives you the freedom to focus on your busy lifestyle without worrying about nutrition. Meal-prep is a process that many people practice today which allows them to create a healthy and balanced lifestyle!

6. Cook at home more often

Eating out is how many of us enjoy spending our free time, especially with friends and family. Going to a restaurant isn’t all bad but eating out does limit the amount of control you have over your nutrition. Taking the time to cook your meals at home allows you to choose healthy, natural ingredients, and control the portion sizes to follow recommendations. Not to mention, cooking healthy meals and feeling the effects is so rewarding!

7. Read food labels

Reading food labels is something that many of us avoid at all costs. Trying to decipher what each ingredient is and what its effects are. Not to mention, all prepackaged foods have a mile-long list of preservatives and fillers. Learning to read your food labels allows you to make informed decisions about what foods you choose to eat, giving you greater freedom on your nutrition journey.

8. Include more plant-based foods

Plant-based foods like fruits, vegetables, beans, and nuts are great alternatives to a diet that is high in animal products. All of these plant-based foods provide your body with the essential fibers and nutrients it needs to function properly. Consuming a large number of animal products can fill your body with excess unhealthy fats and put you at risk for heart disease, especially if these products are red meat.

9. Limit added sugars and salt

No matter how good that extra cupcake tastes, it’s not worth risking your health. A diet that is full of added sugars and salt creates a risk for a variety of health problems including obesity, diabetes, and high blood pressure. Nutrition is all about balance and cutting sweets and snacks from your diet is not sustainable. Instead, opt for just a serving size of these less healthy items and pair them with a more nutritional choice!

10. Seek professional guidance

Taking the steps to improve your nutrition can be overwhelming and scary. Having a mentor through your health and wellness journey can help you develop a plan specifically for you. Sharing your goals and needs with a professional can help you ease the process of trying to decipher what foods to eat, how to create meal plans, and holding you accountable through the process. It’s okay to ask for help!

Start improving your nutrition today!

Our skilled team of providers are here and ready to help you meet your nutrition goals. With a holistic approach to wellness, our team can help you determine a nutrition plan that is suitable for your specific needs. Schedule your appointment at The Winchester Institute today to discuss your goals with one of our chiropractors!