4 Things to Add to Your Routine to Improve Your Nutrition
Most people have great intentions when it comes to nutrition and would even put health at the top of their list of things they are most thankful for, but we're all human, so it's normal to get sidetracked when trying to eat healthy.
Improving your nutrition can help to reduce the risk of developing preventable diseases, such as diabetes and heart disease, as well as increase your mood and energy, and get your body the nutrients it needs.
Nutrition can be easy and enjoyable if we focus on small improvements. For starters, we can look to things you can add to your lifestyle to improve our diet.
Here are 4 easy things you can add to your diet to benefit your nutrition now:
1. Add more water to your day
Getting and staying hydrated throughout the day is essential for your body to perform properly. Water helps cell’s function, aids in transporting nutrients throughout the body, and keeps a regular body temperature through sweating.
You’ve probably heard the advice to drink 8 classes a day… it’s a great goal for aim for. Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched. And if you’re active on a given day, you should increase your water intake even more!
2. Add a probiotic to your morning routine
Probiotics are among the most popular supplements and for good reason. They contain beneficial bacteria that feed your gut and can improve processes like mood regulation, digestion, immune function and even weight loss.
When choosing a probiotic supplement, Megan Green, RD, LD at Launch my Health has a few tips..
- Choose a supplement with multiple strains over one with a single strain. Check the label for a combination of multiple lactobacillus and bifiobacterium strains.
- Check to see if it’s shelf stable or if it must be refrigerated so you don't accidentally waste it. Probiotics do not need to be refrigerated to be high-quality!
3. Add adequate amounts of protein to your diet
Eating enough protein is key for optimal nutrition, as it provides the substance your body needs to create new cells and tissues. Some benefits that result from a high-protein diet are an increased metabolism, controlled hunger levels, and a heightened mood.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. This is the minimum amount of protein you need to meet your daily nutritional requirements. The more active you are, the more protein you need in your diet. For example, many organisations suggest that endurance athletes should consume 1.2g of protein per kg of body weight, and strength and power athletes should consume 2g of protein per kg of body weight.
- High protein snacks:
- Eggs, contain around 7 grams
- Greek yogurt, 1 C contains about 15 grams
- Peanut Butter, 2 TBS contains about 7 grams
However, your intake should increase if you are active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the
4. Add more extra virgin olive oil to your meals
Extra virgin olive oil is one of the healthiest plant oils you can cook with. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties.
It has been associated with a wide range of powerful health benefits and may help prevent heart disease, promote brain function, and protect against certain types of cancer.
To reap these awesome benefits, try to add 1-2 tablespoons a day. You can incorporate it cooking a meal, in salad dressing or you can even try drinking it!
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