50 Nutrition Tips to follow before your wedding
As a Registered Dietitian Nutritionist, I'm often asked for nutrition tips that can help people lead healthier lives. With so much conflicting information out there, it can be tough to know what advice to follow. That's why I've put together a list of 50 nutrition tips that are backed by science and can help you make healthier choices. Whether you're looking to lose weight, improve your energy levels, or simply want to feel better overall, these tips can help.
Start your day with a balanced breakfast that includes protein, fiber, and healthy fats.
Drink plenty of water throughout the day to stay hydrated.
Don't skip meals, as this can lead to overeating later on.
Eat a variety of fruits and vegetables for optimal nutrient intake.
Choose whole grains over refined grains for more fiber and nutrients.
Limit your intake of added sugars, such as those found in soda, candy, and baked goods.
Opt for lean sources of protein, such as chicken, fish, beans, and tofu.
Use herbs and spices instead of salt to flavor your food.
Cook at home more often to control the ingredients and portion sizes.
Pay attention to your hunger and fullness cues, and stop eating when you're satisfied, not stuffed.
Don't drink your calories, as this can lead to overconsumption. Stick to water, unsweetened tea, or coffee instead of sugary drinks.
Keep healthy snacks on hand, such as fresh fruit, nuts, or veggie sticks, to prevent overeating at mealtime.
Limit your intake of processed foods, which can be high in salt, sugar, and unhealthy fats.
Use smaller plates and bowls to help control portion sizes.
Practice mindful eating, which involves paying attention to your food and eating without distractions.
Choose healthy fats, such as those found in nuts, seeds, avocado, and fatty fish, over unhealthy fats like saturated and trans fats.
Don't eat late at night, as this can disrupt your sleep and lead to weight gain.
Get enough sleep each night, as lack of sleep can lead to overeating and weight gain.
Experiment with plant-based proteins, such as quinoa, lentils, and tempeh.
Don't deprive yourself of your favorite foods, but practice moderation and portion control.
Try new fruits and vegetables to keep things interesting and get a variety of nutrients.
Use a food diary or app to track your intake and monitor your progress towards your goals.
Don't eat while distracted, such as while watching TV or scrolling through your phone.
Choose low-fat dairy products, such as skim milk and Greek yogurt, for calcium and protein without added saturated fat.
Avoid fad diets or quick-fix weight loss plans, as these are often unsustainable and can lead to rebound weight gain.
Plan your meals ahead of time to prevent last-minute unhealthy choices.
Eat slowly and savor your food, as this can help you feel more satisfied and prevent overeating.
Add flavor to your food with healthy toppings like fresh herbs, lemon juice, or balsamic vinegar.
Don't drink alcohol in excess, as it can lead to overeating and poor food choices.
Eat a balanced snack before exercising for sustained energy and better performance.
Choose non-starchy vegetables, such as broccoli, spinach, and peppers, for a low-calorie, nutrient-dense snack.
Don't skip out on healthy fats, such as those found in olive oil, nuts, and avocado, as they can help with satiety and nutrient absorption.
Eat slowly: Eating slowly can help you feel more satisfied with your meal and avoid overeating. Take the time to savor each bite and put down your utensils between bites.
Use smaller plates: Using smaller plates can help you eat less without feeling deprived. A full plate can trick your brain into thinking you've eaten more than you actually have.
Practice mindful eating: Mindful eating is the practice of being fully present and engaged with your eating experience. It can help you listen to your body's hunger and fullness signals and make more conscious food choices.
Keep healthy snacks on hand: Keep a stash of healthy snacks like fresh fruit, veggies, nuts, and seeds on hand to satisfy hunger between meals.
Eat more fiber: Fiber is important for digestive health and can also help you feel full and satisfied after a meal. Aim for at least 25 grams of fiber per day.
Drink plenty of water: Staying hydrated is important for overall health and can also help you avoid overeating. Aim for at least 8 cups of water per day.
Choose whole grains: Whole grains are more nutrient-dense than refined grains and can also help you feel full and satisfied after a meal. Choose whole grain bread, pasta, and rice instead of their refined counterparts.
Don't skip meals: Skipping meals can lead to overeating later on and can also slow down your metabolism. Make sure to eat regular meals and snacks throughout the day.
Limit processed foods: Processed foods are often high in calories, unhealthy fats, and added sugars. Try to limit your intake and focus on whole, nutrient-dense foods instead.
Get enough protein: Protein is important for building and repairing tissues in the body and can also help you feel full and satisfied after a meal. Aim for a source of protein at every meal.
Don't drink your calories: Sugary drinks like soda, juice, and energy drinks can be high in calories and contribute to weight gain. Stick to water, unsweetened tea, or coffee instead.
Be mindful of portion sizes: Portion sizes in restaurants and packaged foods can be much larger than what your body actually needs. Use measuring cups or a food scale to help you portion out your meals at home.
Cook at home: Cooking at home can help you control the ingredients and portion sizes in your meals. It can also be a fun and creative way to try new foods and recipes.
Use herbs and spices: Herbs and spices can add flavor to your meals without adding extra calories or unhealthy fats. Experiment with different combinations to find your favorites.
Enjoy treats in moderation: It's okay to indulge in your favorite treats once in a while, but try to do so in moderation. Set a limit for yourself and savor every bite.
Don't eat when you're distracted: Eating when you're distracted can lead to mindless overeating. Try to focus on your food and eat without any distractions like TV or your phone.
Remember that small changes add up: Don't feel like you have to overhaul your entire diet all at once. Small changes like adding more veggies to your meals or drinking more water can add up over time and lead to big results.
Have fun- enjoy your food.
There you have it - 50 nutrition tips to help you reach your health and wellness goals. Remember, if you need personalized support and guidance in your journey towards a healthier you, a registered dietitian can help. Contact me, Cara Axelrod Orlan, MS, RD, LD/N, at 954-850-2926 or Cara@yourdietitianforlife.com to schedule your free initial consultation and start your journey towards a