Simple Tips for Better Nutrition
I have learned most of what I know from Precision Nutrition. This is the largest online nutrition coaching company in the world. They offer resources for both clients that need some help with their nutrition and clients that would like to become nutrition coaches. I also listen to both of their podcasts which are "The Complete Fitness Professional" and "Eat, Move, Live Better". Nutrition directly effects the central nervous system (brain and spinal cord), and with children this could mean an improvement in grades, behaviour, mood, movement and many other key factors causing some children to excel in school and eventually in their lives. I have found a few really simple ways to improve your nutrition. The biggest piece of advice is to try things slowly, adapt to the change, and then make more changes once you have adjusted.
1. Drink more water - Most people don't get enough water every day and aren't hydrated enough. A good test is to look at your urine, if it looks clear or like lemonade then you are probably in pretty good shape, but if it looks more like apple juice then you should be drinking a lot more water. They say about 3-5L per day depending on your size.
2. Most people are nutrient deficient to some degree. Some are much more deficient than others. Here are a few ways to make sure you are getting most of your nutrients throughout the day.
a) Take a multivitamin
b) Take fish oils if you are not eating enough fish about 3-5 capsules per day
c) Drink a supershake (frozen/fresh berries, almond milk, protein powder, frozen/fresh spinach) (you can add other things as well like chia seeds)
d) Eat lots of fruits and vegetables, and eat a colourful "rainbow" diet (greens, reds, yellows, blues, purples, whites)
e) Add beans and legumes to your diet - they are very nutrient rich
3. Eat proper portion sizes at every meal. Precision Nutrition uses your hand as a guide because it is easy and it is proportional to your body size. Check out this great infographic by Precision Nutrition
4. Eat whole, minimally processed foods - Make your food as much as you can, limit pre-packed meals and products, limit fast food restaurants
This is a link to a fantastic blog from Precision Nutrition. There are lots of great articles on here and you can spend as much or as little time as you would like sifting through this great resource.
Eating healthy does not have to be extremely difficult, make small changes over periods of time, and you will see yourself eating healthier and feeling better for good.
One of the biggest reasons for changing a diet is to lose weight or for the benefit of their children. Here is an article from Precision Nutrition: 5 Questions for Fat Loss
Decrease portion size
Increase protein servings
Decrease carbohydrates and sugars servings
Increase vegetable servings
Replace bad fats with healthy fats
One big problem with this is that people eat food, they don't just eat proteins, carbohydrates, and fats. So here are also some examples, also from PrecisionNutrition for each meal of the day. You find more great recipes in the Gourment Nutrition Cookbook.
Breakfast
Some more simple healthy breakfast options would be:
Oatmeal
Wheat toast with whole fruit jam
Veggie Omelet
Fruit in any way: whole, adding it to your cereal, apples with peanut butter
Using Skim milk
Eggs
Turkey Sausage
Less healthy options would be:
Doughnuts, Bacon, Pancakes, Danishes, High Sugar Cereal (eg. Fruit Loops, Lucky Charms), White Bread
Also a quick breakfast option could be what they call a "supershake" and the recipe is in the shakes menu. It is great for someone with very little time, and it also provides you with many essential vitamins, minerals, and nutrients for the day.
Lunch
Easy healthy lunch options are:
Fruits and Vegetables
Turkey or Chicken Sandwich on Wheat Bread
Yogurt
Nuts or trail mix
Hummus
Eggs
Sushi
Fish
Cheese String
Less healthy options:
Cookies, Gummies, Hot Dogs, Hamburgers, Soft Drinks, Chips
Dinner
Healthy dinner options:
Salmon, Chicken, Turkey
Brown Rice Stir-fry
Veggie Burgers
Vegetables
Salads
Whole Wheat Spaghetti
Less Healthy options
Hamburgers, Hot Dogs, Kraft Dinner, Fast Food, Fried Foods, Processed Foods, Meat Pizza
Shakes
1. Drink more water - Most people don't get enough water every day and aren't hydrated enough. A good test is to look at your urine, if it looks clear or like lemonade then you are probably in pretty good shape, but if it looks more like apple juice then you should be drinking a lot more water. They say about 3-5L per day depending on your size.
2. Most people are nutrient deficient to some degree. Some are much more deficient than others. Here are a few ways to make sure you are getting most of your nutrients throughout the day.
a) Take a multivitamin
b) Take fish oils if you are not eating enough fish about 3-5 capsules per day
c) Drink a supershake (frozen/fresh berries, almond milk, protein powder, frozen/fresh spinach) (you can add other things as well like chia seeds)
d) Eat lots of fruits and vegetables, and eat a colourful "rainbow" diet (greens, reds, yellows, blues, purples, whites)
e) Add beans and legumes to your diet - they are very nutrient rich
3. Eat proper portion sizes at every meal. Precision Nutrition uses your hand as a guide because it is easy and it is proportional to your body size. Check out this great infographic by Precision Nutrition
4. Eat whole, minimally processed foods - Make your food as much as you can, limit pre-packed meals and products, limit fast food restaurants
This is a link to a fantastic blog from Precision Nutrition. There are lots of great articles on here and you can spend as much or as little time as you would like sifting through this great resource.
Eating healthy does not have to be extremely difficult, make small changes over periods of time, and you will see yourself eating healthier and feeling better for good.
One of the biggest reasons for changing a diet is to lose weight or for the benefit of their children. Here is an article from Precision Nutrition: 5 Questions for Fat Loss
Decrease portion size
Increase protein servings
Decrease carbohydrates and sugars servings
Increase vegetable servings
Replace bad fats with healthy fats
One big problem with this is that people eat food, they don't just eat proteins, carbohydrates, and fats. So here are also some examples, also from PrecisionNutrition for each meal of the day. You find more great recipes in the Gourment Nutrition Cookbook.
Breakfast
Some more simple healthy breakfast options would be:
Oatmeal
Wheat toast with whole fruit jam
Veggie Omelet
Fruit in any way: whole, adding it to your cereal, apples with peanut butter
Using Skim milk
Eggs
Turkey Sausage
Less healthy options would be:
Doughnuts, Bacon, Pancakes, Danishes, High Sugar Cereal (eg. Fruit Loops, Lucky Charms), White Bread
Also a quick breakfast option could be what they call a "supershake" and the recipe is in the shakes menu. It is great for someone with very little time, and it also provides you with many essential vitamins, minerals, and nutrients for the day.
Lunch
Easy healthy lunch options are:
Fruits and Vegetables
Turkey or Chicken Sandwich on Wheat Bread
Yogurt
Nuts or trail mix
Hummus
Eggs
Sushi
Fish
Cheese String
Less healthy options:
Cookies, Gummies, Hot Dogs, Hamburgers, Soft Drinks, Chips
Dinner
Healthy dinner options:
Salmon, Chicken, Turkey
Brown Rice Stir-fry
Veggie Burgers
Vegetables
Salads
Whole Wheat Spaghetti
Less Healthy options
Hamburgers, Hot Dogs, Kraft Dinner, Fast Food, Fried Foods, Processed Foods, Meat Pizza
Shakes