5 Simple Strategies to Elevate Your Nutrition
Key Takeaways
A little planning goes a very long way.
Simplify, simplify, and then simplify some more.
Implement barriers to mitigate mindless overconsumption.
1. Menu Plan
Planning your meals in advance isn't just about healthy choices—it's also a commitment to your spending budget. Spend a little time on your big grocery trip day creating a weekly menu. This plan give focus and direction to your grocery trips trips, reducing unnecessary spending and distractions. After a few weeks, you'll have a plug-and-play resource for busy days.
2. Become an Ingredient Household
Grab-and-go snacks have a place in this world- and that place is filed under the category “by necessity”. Shelf-stable, preserved snackies are best served as the exception, not the rule. By keeping basic ingredients around the house, you'll not only avoid hidden additives but also make snacking a mindful experience. If you want to snack, you’ll have to work a bit harder for it. Experiment, have fun with food prep, and enjoy the creativity involved in crafting your own delicious, healthier snacks.
3. Shorten Your Feed Windows
Time restricted eating (or intermittent fasting) is a simple approach to system regulation. Extended feeding periods are an energy suck on the body, particularly in and around bed time. Tailor your eating window to aim between 10 and 8 hours, aligning with your circadian rhythm for optimal results. Stay hydrated during fasting periods with water or herbal teas, giving your body the rest and recovery it deserves.
4. Prioritize Protein
Protein is both a vital building block and an energy source. High protein diets increase satiety, improve cognitive functioning, and keep the energy going much longer than those lacking. From chicken and fish to tofu and legumes, try to include lean protein sources in every meal and snack. Lean into complete nutrients that include a little bit of it all (fats, proteins, carbs, fibers). Distribute protein throughout the day, aiming for about 1.2g per kg of body weight per day. Perfect your nutrition literacy by reading labels and aiming for intake that meets your needs. Gamify it, it’s a worthwhile pursuit.
5. Cook for Leftovers
Meal prepping doesn’t have to be an added task. Batch cooking not only promotes portion control but also frees you from the lure of convenience foods. By doubling the portions of a meal, you quickly meet the demands of lunch needs throughout the week. Invest in storage containers (particularly glass) for freshness, and let any decision-making fall away so you can focus on more pertinent tasks.
