Painless Ways to Start Improving Your Nutrition Today
I think we all agree that we could eat a bit better, but a nutrition plan (or lack of one) isn’t just about nutrition. Preferences, work schedule, family life, and lifestyle all have a huge influence on how we eat.
Luckily, a solid nutrition plan takes all these things into consideration from the start. And you don’t have to start meal prepping dozens of meals of chicken and broccoli to make meaningful, healthy, lasting positive changes.
Here are 3 ideas to get you thinking. Try one of these out this week and see how it goes! If it goes well and is enjoyable, great! Keep going and add something else. If not, ask yourself why. Then decide if you want to continue or try something else.
Eat Slowly
If you frequently eat at your desk or in your car, this may be a change of pace (literally). The good thing is that this doesn’t require you to change anything about WHAT you eat. We’re going to focus on HOW you eat.
When I was a kid, mom always told me not to eat too fast at the table, and she was right. Digestion starts the second you take a bite of food. By not chewing your food thoroughly and just scarfing it down, you’re rushing the digestion process, which may result in stomach discomfort. Some digestive issues and intolerances may be solved just by eating slower.
You’ll also give your stomach and nervous system more time to recognize that you’re full. Eating quickly often results in overconsumption simply because our brain hasn’t received signals from the digestive system that we’ve eaten enough. You aren’t intentionally overeating, your body just hasn’t caught up to you. Eating slowly allows this process to naturally take place.
Eating slower has one more beneficial effect – you actually enjoy your food. Eating well for life shouldn’t be miserable.
Eat Until You’re 80% Full
Like eating slowly, this strategy doesn’t focus on WHAT you’re eating, but HOW you’re eating. No big changes required.
Instead of stuffing yourself full each meal, consider paying closer attention to how full you’re getting. When you feel yourself to be about 80% full, move on with your day. This is a great strategy to use if you’re trying to lose fat but struggle to stick to a regimented meal plan. You can slightly reduce your intake and will barely notice a difference.
The most challenging part of this strategy is mindfulness. It requires that you pay attention to your fullness, which can be new to you if you’re used to eating on the go or always just finishing whatever is in front of you. However, you’ll find that you feel much better after each meal when you aren’t completely stuffed.
Choose “Less Processed” Foods Instead of “More Processed” Foods
Whole books can be written over what constitutes “less processed” and “more processed” foods. My rule of thumb – you know it when you see it. “Less processed” foods look like they do in nature. An orange is less processed than orange juice. Whole oats are less processed than Captain Crunch. A steak is less processed than chicken nuggets. You get the idea.
“Less processed” foods aren’t morally superior to “more processed” foods. They just have a wider variety of nutrients that keep your body healthy and strong, like vitamins, minerals, and fiber. These substances aren’t often mentioned but are vitally important for every process in the body.
Don’t overhaul your entire eating plan at once. Instead, just pick from the options you have and enjoy. If you’re out to eat, pick a steak or chicken breast over a burger or chicken nuggets, and rice or a baked potato instead of fries. Add a piece of fruit to your lunch. For snacks, pick beef jerky and nuts over chips and candy. You get the idea.
Try one of these strategies this week. Lasting change starts slowly and builds over time. Consistency is much more important than having a “perfect” plan right away.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me