Diet, Nutrition & Fitness

How to Get Your Essential Nutrients On the Regular

From the moment that you wake up, your body needs fuel to move swiftly through the day. You might start out with a cup of coffee and a donut, and the day\'s nutrient levels are already lacking. Make smart and satisfying choices during every meal so that you can gain all of the necessary nutrients required by your body. By altering a few habits now, you\'ll see a difference in your physique and mood in little time.

  1. Eat Every Four Hours

Eating healthy meals is just part of the strategy to achieve good nutrition. The other challenge is staving off hunger with regular meals. Ideally, eat your three, main meals at their proper times, but also think about the period between snacks. You shouldn\'t go without food for more than four hours. A healthy snack, such as cheese or fruit, can satisfy your hunger until the next meal rolls around. Going without food for too long will cause you to eat poorly with few nutrients in the mix.

  1. Prioritize Vegetables and Fruits

Cookies and crackers may be appealing in your eyes, but they don\'t hold a lot of nutritional value. Snack on fruits and vegetables between meals. Dip apples in peanut butter, or grab some celery with low-fat dips. The nutrients and fiber in natural foods will only boost your health when you\'re consistent about their place in your diet. Make smoothies and add strategic vegetables to your main dishes to sneak in the nutrients. Your family won\'t know that they just ate cauliflower and carrots buried in a delicious meatloaf.

  1. Try Alternative Meals

At times, preparing and cooking your own meals isn\'t possible with a busy schedule. Try alternative foods that are still healthy for you. There are many varieties of organic meals you can get delivered. Ingredients mailed to your home are easily cooked and set at the table so that the effort is minimal. Consider a meal prep on the weekend as another solution. By preparing most of your foods for the week, you can grab a snack or meal to go. There are no cooking times involved with this strategy.

  1. Focus on Quality, Not Calories

People are often confronted by industry terms, including fat-free or low fat. They end up counting the calories instead of concentrating on the nutrition. Choose foods that are dense in nutrients, such as avocados or seeds. Although many natural foods are high in calories, be concerned about the nutrients that you\'re consuming. At the end of the day, you\'ll burn those calories and benefit from the nutrients.

  1. Swap Meat for Beans

Prime-rib beef may be your favorite food, but it\'s not the healthiest protein. Your body requires protein because this nutrient supports the muscles. As a healthy alternative, swap out the fatty meats for beans in your meals. You don\'t have to give up meat entirely, but try to moderate your intake. Beans of any type are full of nutrients that don\'t harbor a lot of saturated fats hidden in the meats.

  1. Remember the 20-Minute Rule

Your body takes some time to register that it\'s full. In fact, the chemicals that are involved in the stomach and brain need a full, 20 minutes to reach a satisfying plateau. Eat your meals with the 20-minute rule in mind. Enjoy the food alongside a loved one. If you\'re still hungry after 20 minutes, it\'s safe to assume that you still need more calories to feel satisfied. Eating at a rapid pace will only close your mind off to that full sensation.

Be aware that your brain is subject to a lot of distraction on a given day. If you eat as you drive or watch television, it\'s possible to miss those cues that you\'re full and satisfied. By paying attention to your consumption habits, you can control the food types and portion sizes. Save money on food while improving your health at the same time. Good nutrition achieves all of these goals.

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Mother. Survivor.