10 Quick Tips to Boost Your Nutrition

What we eat can affect us in lots of different ways, from the way our bodies function to how we feel emotionally and physically. Eating the right foods can help keep you healthy and feeling great; eating the wrong foods can lead to weight gain and other health problems. Here are ten quick tips that will help you make sure you're getting the nutrition you need to live well every day.

1) Go Organic

Organic products are grown without conventional pesticides and additives. According to a study in Environmental Health Perspectives, consuming organic produce can cut your exposure to pesticide residue by as much as 90 percent. In fact, researchers found that people who switched from conventional produce to organic had significantly lower levels of pesticides in their bodies. Studies have also found that eating an organic diet can reduce risk for cancer and cardiovascular disease and help prevent obesity and diabetes. One recent review of more than 200 studies showed that people who ate an organic diet were 30 percent less likely to get cancer than those who didn't consume organic foods on a regular basis. If you're concerned about chemicals in your food, going organic is one simple way to take action—and it's easier than ever before. You don't need to become a full-time farmer or even garden at all; instead, try shopping at farmers' markets or joining community-supported agriculture (CSA) programs. These outlets sell locally produced fruits and vegetables straight from farms—and they're often priced below what you'd pay at grocery stores.

2) Get Enough Potassium

To make sure your body is able to keep a steady blood sugar level, get at least four servings of fresh fruit or vegetables every day. Avocados are one of many fruits that are high in potassium. Toss some sliced avocado on top of your salad for an easy way to boost your potassium intake each day. Remember that eating too much potassium can be dangerous, so don't eat more than four servings per day. Also, you may want to avoid supplements if you have kidney disease. Talk with your doctor before taking any supplements if you have any medical conditions. Also, avoid mixing sodium and potassium supplements. Taking these two minerals together can cause serious health problems like heart arrhythmias and even death. For example, if you take a supplement with both potassium and sodium, you could end up with a higher-than-normal level of sodium in your bloodstream, which could lead to low blood pressure and other serious side effects.

3) Go Nuts

One handful of nuts per day may keep heart disease at bay. Nuts are rich in antioxidants, plant protein, and healthy fats, so take the time to savor the savory goodness of almonds, pistachios, hazelnuts, or pecans every day. There is much research showing that nut consumption is beneficial. As one eats nuts, his or her risk for cardiovascular disease and type 2 diabetes decreases, and people who regularly eat nuts show a smaller stomach area than those who don't. The best part about them is that they are high in fiber, which has many health benefits. Fiber has been shown to help stabilize blood sugar levels in people that don't get enough of it in their diet. You also can't be scared of calories if you're snacking! A single ounce of nuts contains about 160 calories, but it packs more than 20 grams of protein. This means that it will take more than three servings to reach 500 calories—and even then, most people won't consume 500 calories worth of nuts in one sitting. In essence: feel free to munch on these guilt-free snacks.

4) Don't Ignore Fats

Most people know that you should be eating more fiber and whole grains. But in addition to those basics, your diet should include some healthy fats—specifically, monounsaturated fats (MUFAs) and omega-3 fatty acids. Olive oil, canola oil, nuts, fish and flaxseed are great sources of MUFAs and omega-3s. You'll want a total of 5 percent of your daily calories from these sources. So if you need 2,000 calories per day for weight loss purposes (or maintenance), about 100 calories will come from monounsaturated fat (so about 20 grams). Of course, that doesn't mean you have carte blanche to go nuts with olive oil! The recommended amount is still just 5 percent of your overall calorie intake. And you don't necessarily need to track it either—just make sure it makes an appearance at every meal. If you do opt to track, however, note that most nutrition labels only list MUFA content by grams per serving; but remember that a serving size may be as small as two tablespoons or one tablespoon, depending on what type of food it is.

5) Eat Lots of Colors

Eat foods that come in a variety of colors, and you'll fill your plate with a rainbow of nutrients. Blueberries are packed with antioxidants; salmon contains heart-healthy omega-3s; bananas contain potassium; and spinach is a great source of iron. Try mixing it up by adding new fruits and vegetables each week—you might just find one that you love! And don't forget about whole grains like brown rice, quinoa, millet, buckwheat, or oats—they may seem boring on their own but make for great additions to meals and snacks. By eating more nutrient-dense foods regularly, you'll support good health all around. For example, here's what happens when you eat blueberries every day: In addition to antioxidant benefits, they have been shown to help protect against chronic diseases such as diabetes and cancer, says Jennifer Hay, the RDN CDN for Crunch's nutrition counseling service. She also suggests eating plenty of colorful veggies including red peppers, carrots, beets, leafy greens (spinach) and tomatoes. They are an excellent source of fiber which promotes healthy digestion. A mix of dark green veggies like broccoli, kale and collard greens will also do your body good—and they're delicious! All these colorful plant foods deliver disease-fighting phytochemicals which can help prevent illness over time.

6) Avoid Processed Foods

Processed foods have been stripped of most of their nutrition. They are often filled with sugar, salt, and preservatives and tend to be low in nutrients, antioxidants, fiber, and protein. Choose whole foods over processed foods whenever possible—not only will you be boosting your nutrient intake; you'll also be reducing your intake of unhealthy additives. And if you do eat a processed food, read its label carefully so that you can make an informed decision about whether it is worth eating. For example, a serving of Cheerios has 12 grams of sugar while a serving of Kashi Go Lean cereal has 4 grams (1). The difference? A little bit goes a long way when it comes to cereal! If you want to lose weight safely but quickly without sacrificing your health or energy levels, skip all pre-packaged and convenience foods. You might find that some people call these junk or empty calories—and they would be right!

7) Drink Water

This might sound like a no-brainer, but water—lots of it—is key for weight loss. It fills you up without providing too many calories. Plus, you need about half your body weight in ounces of water each day for health and performance, so if you're not properly hydrated, it can be very difficult to make progress toward your goals. Keep a bottle of water handy at all times—make sure it's room temperature or cooler, since warm water tends to expand your stomach. If you find that plain water is boring (and it can get boring!) try spiking it with lemon or lime juice or adding cucumber slices! Want to kick it up a notch? Add some ice cubes! I'm partial to La Croix sparkling water because they use natural flavors, but there are other brands out there as well. The point is: drink more water throughout your day! Here's a great guide on how much water you should be drinking daily.
How much do I need? It depends on your size, activity level, age and other factors. The best way to figure out how much water you should be drinking is by tracking your intake over several days using an app like Waterlogged or by simply keeping track of everything you drink in a journal. Keep track of when and why you drank what amounts of liquids and then look back at those entries every few days to see if any patterns emerge.

8) Snack Smartly

It's true—skipping meals can lead to food cravings and unhealthy eating choices. To avoid grabbing a bag of chips when your stomach starts growling, keep healthy snacks like fresh fruit or a handful of nuts on hand. The problem with refined carbohydrates and sugar is that you might not realize just how many calories are hiding in your foods. For example, having a single glass of juice or a sweetened coffee can bump your overall calorie intake by as much as 800 calories. To lose weight in a safe and sustainable way, switch to a sugar-free diet. By following this diet, you'll avoid consuming unnecessary calories without the worry of starving yourself. Plenty of people believe that simply by not eating desserts, they can eat whatever they want in a larger quantity. And that's not true, you should still watch what you eat, even if you're not eating any sweets at all! If you do decide to go down that route, then make sure you know exactly what's going into your body so there are no surprises.

9) Eat Protein at Every Meal

Protein is one of three macronutrients, which are proteins, carbohydrates, and fats. There are nine essential amino acids that our bodies can't produce on their own, and in order to obtain enough, it's best to consume protein at every meal. This is what's needed to keep your body content, as well as support muscle development and metabolic rates. Protein sources can be found in chicken, turkey, pork, beef, and fish, as well as eggs, cottage cheese, and quinoa. Try different kinds of protein in your recipes like enchiladas, tacos, or curries. Protein could also be an amazing snack with some hummus or nut butter on a cracker. One quick and easy way to get some protein is by having Greek yogurt or milk in your breakfast smoothie. Combine that with tofu and beans and you'll have an easy start to your day. carry some string cheese in your child's lunchbox for an afternoon snack! Milk has eight grams of protein in a cup!

10) Get Enough Sleep

We often forget how crucial sleep is to our daily lives. Everyday people spend a mere two-thirds of the amount of time they spend asleep at night on weekdays. Studies have shown that lack of sleep can cause many adverse side effects including anxiety, depression, and weight gain. As a way to help alleviate those symptoms, we recommend getting at least eight hours of sleep each night. You'll not only feel more energized, but you'll also have a healthier diet—studies have shown that getting enough rest can help reduce your calorie intake and lead you toward making better food choices in general. So try to go to bed before midnight and wake up before 8 AM every day. If you need to set an alarm to do it, then set it! Just make sure you don't fall into a pattern of going to bed too late and waking up too early. Doing so could throw off your natural body clock and make it difficult for you to fall asleep when you want or need to. Also, avoid screen time within 30 minutes of going to bed as it has been shown to suppress melatonin production—the hormone responsible for regulating your circadian rhythm (aka sleep cycle). Make sure there's no light coming from any electronic devices such as laptops or cell phones for about half an hour before going to bed; once your eyes adjust, it will be dark anyway. Finally, if you're having trouble falling asleep due to stress or other factors outside of work or school, consider doing some yoga or meditation right before going to bed.

Summary

Here are 10 quick tips that will boost your nutrition in no time. Simply choose three of these every day and you'll be healthier before you know it!