8 practical tips to improve your diet
Well, first things first, focus on whole foods. Next, set one goal, put it into practice, and go from there.
If you’re looking for sustainable behavior change, start with one goal — something to work toward. The shift will set off a series of changes that ultimately radiates out to every part of your life (Duhigg, 2014).
Here are eight practical tips by a meal planning nutritionist in San Francisco to improve your diet. Pick one that resonates. Focus on that pattern or a keystone habit — it’ll become the foundation that helps you reprogram other routines.
Eat breakfast
Even if it’s small and on the go, something is better than nothing. If you can, have a substantial and balanced breakfast. It’ll kickstart your metabolism and regulate your hunger hormones, helping you to maintain a healthy weight. It’ll also improve cognitive function and influence what, when, how, and why you eat throughout the day. If you’re not sure where to begin with these eight tips, start here. You can read more and check out a few quick recipes in my post, The What You Eat Series – Breakfast.
Know what you’re eating
Cook your food whenever possible. It’s the simplest way to know what you’re putting in your body. If you’re eating out and aren’t sure what’s in the dish you’re about to order, ask. Then modify as needed. Knowledge is power, my friends.
Combine your macros
Though carbs, protein, and fat all provide your body with energy and support bodily functions and physical activity, they each serve a purpose of their own. Carbs will give you quick energy and protein and fat will keep you satiated for a longer period of time. It’s best when they’re consumed together, so aim to combine at least two macronutrients at every snack and have all three at mealtime.
Eat more, not less
Think eating frequency here, but know this isn’t to encourage mindless grazing throughout the day. It’s to promote small, frequent meals. Depending on your needs, this may look like eating five to six times a day in the form of three meals and two to three snacks.
Slow your roll
Slow down and be present with your meals. It’ll increase the rate at which your body digests and assimilates nutrients. It’ll also allow you to enjoy your meals. If you’re interested in diving more in-depth, check out my post Reclaim Your Lunch Hour. Reclaim Your Health.
Increase your fluids
Water provides a range of services in your body, including maintaining a healthy metabolism; removing waste through urine; and controlling heart rate, blood pressure, and body temperature. Get a 32-ounce bottle and fill it at least twice a day.
Choose fermented foods
They’ll increase your probiotic intake and aid in digestion, which will improve gut health. Try kombucha, kefir, kimchi, miso, and yogurt.
Focus on fiber
It helps regulate blood sugar levels and leaves you satiated. Aim for 5 g per serving (or 20% on a nutrition label), a goal you can quickly achieve with farro, brown rice, whole wheat couscous, whole grain bread, steel-cut oatmeal, and bulgur.
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.
References
Duhigg, C. (2014) The power of habit. New York, NY: Random House LLC.