Get the most out of your weight loss and health goals with these 10 timeless nutrition tips!
As a Wellness Coach, I’ve experimented with a variety of diets. Along the way, I’ve discovered 10 timeless nutrition tips to maximize daily nourishment, no matter what diet you follow.
First, I want to cover a very important point…
Eating healthy is NOT about counting calories or feeling deprived. The more restrictive you are with what you eat, the more stress you create. Stress is the biggest killer.
A good nutrition program is one that makes healthy eating delicious and doable, so it’s sustainable. Mealtime is most beneficial when relaxed, fun and enjoyable. Food is meant to be savored. Food isn’t just fuel, it’s nourishment for your body, mind and soul.
Improve your health with these 10 timeless nutrition tips…
1. Hydrate Upon Waking
Many people suffer from chronic dehydration. Hydrating properly is crucial for overall health, including detoxification, digestion, fat loss and more. Start your day with one or more of the optimal hydration options, including lemon water, lime water, cucumber juice, celery juice or coconut water. After hydrating, wait 15 minutes to drink or eat anything.
Optimal Hydration Choices
- Lemon or Lime water — Juice and add to 16 ounces of water
- Coconut Water — enjoy 16 ounces
- Celery Juice — 1 bunch or 16 ounces of juice
- Cucumber Juice — 2 cucumbers or 16 ounces of juice
- Plant infused water — add sliced cucumber and mint or frozen blueberries and basil to your water
2. Eat More Mindfully
The easiest nutrition improvement you can make right now is to eat more mindfully. Eating mindfully means being fully present for each bite, chew, sip and swallow. It’s being aware of your surroundings and what’s going on inside your body. When you engage your senses, you connect with the present moment. As a result, this helps you enjoy food in a more nourishing way.
Even without changing your diet, this simple tip will have a major impact on your weight loss and health goals. When you improve how you eat, you’ll automatically improve what you eat.
3. Choose Whole Foods
Stop counting calories and start focusing on nutrients. What is one of the most important rules to remember about healthy eating? Choose natural, one-ingredient foods over processed products. Whole foods contain more nutrients to support health and fat loss.
NUTRITION TIP: Eat mostly whole foods, such as fruits and vegetables.
4. Eat the Rainbow
Aim to eat a rainbow of colors every day:
- Red (cherries, beets, tomatoes),
- Orange (citrus, peppers, carrots),
- Yellow (bananas, turmeric, squash),
- Green (kale, cucumber, celery),
- Blue (blueberries, grapes),
- Purple (eggplant, figs, red cabbage), and
- Pink (watermelon, strawberries, raspberries).
For example, add fresh berries to oatmeal at breakfast. You can also enjoy a mixed veggie salad at lunch. Try a kale, collard, or seaweed wrap at dinner.
One easy way to eat more colorful food is to choose greens over grains. Most people eat twice as many grains (especially refined grains) as they do greens. Include more veggies by juicing, adding to salads, and using for pasta, wraps, and rolls.
5. Read Food Labels
Always read food labels and focus on the ingredients listed. Less is best!
Look for whole food ingredients, a low sugar content (less than 5 grams per serving), and minimal ingredients. See the “bad” and “better” snack bar examples below.
Bad Food Label: Chocolate Chip Clif Bar
21 Ingredients: organic brown rice syrup, organic rolled oats, soy protein isolate, organic cane syrup, organic roasted soybeans, rice flour, dried cane syrup, organic oat fiber, unsweetened chocolate, organic soy flour, organic sunflower oil, organic date paste, cocoa butter, molasses powder, organic soybean oil, barley malt extract, salt, vanilla extract, soy lecithin, natural flavors, cinnamon
Sugar: 22 grams from brown rice syrup, cane syrup, dried cane syrup, date paste, and molasses powder
The first ingredient is refined sugar, followed by more sugar, flour, and man-made fats. It also contains lots of soy which can increase estrogen levels.
Better Food Label: Chocolate Chip Brownie LÄRABAR
6 Ingredients: dates, chocolate chips, almonds, walnuts, cocoa powder, sea salt
Sugar: 23 grams from dates
This bar is high in sugar, but the source comes from whole food dates.
6. Find Healthier Alternatives
Rather than forgetting your favorite foods, make some smart swaps.
Swap processed foods for more nutrient-dense alternatives.
Incorporate a smart swap every few days, so it doesn’t feel like you’re making drastic changes. Before you know it, healthier alternatives will become part of your daily routine.
Make the following smart food swaps:
- Cereal for steel-cut oatmeal,
- Bread for veggies,
- Soda for kombucha,
- Cooking sprays for coconut oil,
- Table salt for sea salt and
- Conventional sweeteners for cinnamon and stevia.
7. Opt for High-Quality Foods
Quality is crucial to maximize nutrients and minimize toxins. Choose organic, non-GMO foods as much as possible. Select the highest quality single ingredient foods you can afford, such as wild salmon, grass-fed beef, and organic blueberries.
NUTRITION TIP: The majority of your diet should consist of colorful veggies and antioxidant-rich fruits, with some quality proteins and natural fats.
8. Supplement Smarter
First, start by cleaning up your diet. Next, include Superfoods. Eat more wild blueberries, berries, cherries, sprouts, leafy greens, and avocado. Then, include high-quality supplements as needed.
Supplements are best used to correct deficiencies, assist healing, and improve body function.
Take supplements with a blend of nutrients or at least a form of bioavailable nutrients the body can easily absorb. Beware taking too many supplements as they can make you feel worse and burden your liver. A skilled practitioner will prioritize your supplements.
9. Detox Daily
We live in an increasingly toxic world. Reducing your exposure to toxins and supporting your body’s detox processes is crucial for overall health.
First, it’s important to become aware of toxic sources and reduce your exposure to toxins.
Easy solutions to decrease toxins include:
- Filter your water
- Eat organic
- Pass on plastics
- Use EWG’s app to select healthier beauty, hygiene, and household items.
Next, incorporate gentle daily detox methods to support your body. Lastly, avoid quick-fix detoxes as they release more toxins than can be safely eliminated. These trendy strategies can make you sicker and more toxic.
Excellent daily detox methods include lemon water, heavy metal detox smoothie, celery juice, detox herbal teas (dandelion, burdock, red clover, nettle, etc.) and the Medical Medium 28-Day Cleansing diet. Exercise, yoga, dry skin brushing, saunas, steam baths, and Epsom salt baths can also be beneficial for detoxification.
10. Plan To “Cheat”
Rather than be overly restrictive with what you eat and creating a stressful relationship with food, plan to “cheat” your diet.
To satisfy your senses and your sanity, plan 1-2 cheat meals a week to indulge.
If planning is a challenge, then abide by a three-bite rule. These strategies help you feel nourished while making it easier to eat healthy the rest of the week.
Another wellness tip to consider to maximize your health…
PSYCH-K — Are limiting beliefs around food, nutrition or health preventing you from getting the results you deserve?