Tactics to Improve Your Nutrition

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

  1. 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.

  2. 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.

  3. Avoid portion distortion

    Keep portion sizes appropriate for your caloric needs. Be cautious of portion sizes when dining in restaurants.

  4. Include Vegetables

    Include grains, protein, fruit/vegetables every meal. Don’t skip meals. Remember all foods fit in moderation.

  5. Whole Foods

    Eat more whole foods, foods in their natural state, instead of processed or packaged foods.

  6. 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.

  7. Minimize Excess

    Remember the 3 S’s. Minimize food high in saturated fat, added sugar and salt.

  8. 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.

  9. 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.

  10. 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.

Did You Know?
Spices and herbs are rich in polyphenols, an antioxidant that is naturally occurring in plants. Try some of these and discover your favourites: oregano, parsley, basil, mustard seed, ginger, garlic, coriander, onion, cardamom, sage, thyme, marjoram, tarragon, oregano, savory, basil and dill weed.
#reduce-sugar #reduce-saturated-fat #reduce-sodium #fad-diets #portion-control #vegetables #whole-foods #lean-protein #drink-water #whole-grains
“ Achieving My Goal is Possible “
Michelle Deschenes really made me feel like achieving my goals is possible. Michelle gave me lots of encouragement, information and tips. Her approach is not about deprivation, but more about finding a healthy balance, which I loved.
~ Maria B.
“ I am Excited to Work with ACE Nutrition “
Michelle Deschenes is a wealth of information about nutrition and health. Michelle provided me with helpful resources and information to help support my journey towards achieving my goal. I am excited to be working with her!
~ Diane N.
“ It is Fabulous “
I just signed up and completed the 6 lessons of the online course (Nutrition for Life) at my own pace on the weekend. It is fabulous! So much information on many levels.
~ Catherine B., College Instructor
“ Surprisingly Easy Weight Loss Process “
Michelle brings a wealth of information along with energy and enthusiasm in helping her clients achieve their goals. The best part for me has been how surprisingly easy the weight loss process has been after years of struggling on my own.
~ William K.
“ I Got the Energy I Needed “
As I approach retirement age many younger people ask me how I get my energy. Michelle has taught me good nutrition from real food to get the energy I need. Now I am so sick of hearing others say "I cannot eat these carbs", when I know better.
~ Linda U.
“ I Shed a Great Deal of Weight “
Michelle Deschenes helped me shed a great deal of weight. Encouraged me to cook more healthy foods and kept me motivated.
~ Sherri P.
“ I’ve had Great Success “
I’ve been working with Michelle for a few months now, with great success. You’ll achieve results, and learn food strategies that you will carry with you long after your program is complete.
~ Karen O.
“ Smart Choices Without Deprivation “
Michelle Deschenes gave me so much material to help me make smart choices without deprivation. I appreciate that she enjoys real food and being healthy.
~ Tina C.
“ ACE Nutrition is Always Encouraging “
Michelle Deschenes is always encouraging and teaching that with small steps I can reach my goals. I have learned that if I eat for nutrition and wellbeing, weight loss will follow. It is somewhat of a trust exercise: stop depriving yourself and eat well instead. Thanks for helping me.
~ Tanie S.