It doesn’t need to take you as many years to get healthier nutrition into your daily life like it did for me and my family. My learning experience can shorten the learning curve for you tremendously.
I have found that when shopping in the grocery store to stick to the perimeter of the store. That is where the healthier options for food are found. Stay away from the center of the store where the boxed and canned items are.
Here are my 7 tips to easily get healthier and more balanced nutrition into your day without making it stressful. Think in moderation for all food groups.
1. Choose good carbs - not no carbs. Low carb is ok but your body needs some carbs for your brain to function properly. Choose your carbs carefully like whole grains, quinoa, vegetables, barley, legumes and potatoes. Keep in mind that women need only 100 - 150 grams per day. Keep it around 50 per day if trying to lose weight.
2. Protein - Stick with lean sources of protein like fish, poultry, nuts and beans. If consuming red meat, grass fed is best but limit your intake of it. Women need 50 - 60 grams of protein per day. Most women don’t get enough protein in their diet and need to keep a watch on this.
3. Choose healthy fats - limit food high in saturated fats, avoid trans - fats all together. Good sources of fat are, some plant oils, nuts, and fish. For plant oils stick with olive, peanut, safflower, sunflower, and coconut oils. Women should stick to around 45 - 65 grams of fat per day.
4. Choose a fiber-filled diet - this should include whole grains, vegetables and fruits. Women should get 25 grams of fiber in their diet each day.
5. Eat more vegetables than fruits - go for color and variety. Dark green, yellow, orange and red. It is best to eat 50% more vegetables than fruits and half of the vegetables should be consumed raw.
6. Calcium is important - remember that milk isn’t the only source of calcium. Your dark green leafy vegetables are also high in calcium and is easier for your body to break down. Think broccoli, kale, spinach and collard greens to name a few. Women less than 50 should be consuming 1000mg of calcium per day while women over 50 should have 1200mg.
7. Water - is best to quench your thirst. Skip the sugary drinks and go easy on milk and juice, especially if you are trying to cut back on your calories. To figure out how much water you need daily take half of your body weight and that is how many ounces of water you need on an average day. If you are exercising or sweating you may need more.
My bonus suggestion for you is to take a daily multivitamin. Remember that not all vitamins are created equal. My suggestion is to find a whole food nutritional supplement. This will better represent the foods you eat and is better absorbed by your body. I have a few companies I use for this so if you need suggestions please reach out.
All in all it is best to remember to eat a variety of foods every day in moderation.
You can checkout my latest YouTube video here for more info.