Tactics to Improve Your Nutrition
Tactics to Improve Your Nutrition
Wondering where to start when trying to make healthy changes? Take one step at a time. The cumulative effect of your efforts may surprise you.
The 3 S’s, Sugar, Saturated Fat, and Sodium, have significant impact on our health!
It has become an important practice to establish self-directed goal setting with my clients. The process is more complex than the SMART method of goal setting. Start by setting small goals and you are more likely to be successful. The cumulative effect contributes to ongoing achievement. Achievable goals lead to lasting change and a sense of self-efficacy.
10 Tactics to Improve Your Nutrition & Health
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Beware of fad diets
Your health professional will determine an appropriate caloric intake for your individual needs, provide an eating plan, and support you along your journey.
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Enjoy your food
Enjoy your food and eat more mindfully. Pay attention to what you eat, how you eat, where you eat, and how often you eat.
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Avoid portion distortion
Keep portion sizes appropriate for your caloric needs. Be cautious of portion sizes when dining in restaurants.
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Include Vegetables
Include grains, protein, fruit/vegetables every meal. Don’t skip meals. Remember all foods fit in moderation.
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Whole Foods
Eat more whole foods, foods in their natural state, instead of processed or packaged foods.
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Leaner Protein
Select leaner sources of protein (fish and poultry) and less red meat (beef, pork, lamb, goat). Experiment with plant-based protein such as beans, peas, lentils, tofu, soy, quinoa, edamame etc.
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Minimize Excess
Remember the 3 S’s. Minimize food high in saturated fat, added sugar and salt.
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Reduce Sodium
Reduce your daily sodium intake. When shopping, choose items with less than 15% daily value of sodium. Eliminate salt when cooking, and minimize salt added to your food at the table. At restaurants, ask for sauces and salad dressing on the side.
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Drink Water
Choose water as your beverage of choice. Sodas, juice, energy drinks, and sports drinks are a major source of added sugar and unnecessary extra calories.
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Choose Whole Grains
Check labels for whole grain products instead of whole wheat. At least half your daily grains should be whole grains. Read the labels and the ingredient list carefully.
