a simple guide: nutrition

a simple guide: nutrition editionMy cousin Kelda just graduated with a degree in dietetics (so proud!) and is a killer resource for all things food related. She has rounded up her best tips to share here with you all...

Top 5 Nutrition Tips from an #RD2be

  1. Eat more plants. You don’t need to give up your hamburgers, but adding a few more plant-based foods can go a long way. Plants (whole grains, fruits, vegetables, nuts, seeds, beans and lentils) are concentrated sources of vitamins, minerals and phytonutrients. The darker the color, the higher concentration of these powerful bioactive substances. Plants are also sources of fiber that helps slow down absorption of your food to balance blood sugar and keep you full longer.
  2. Fiber + Hydration + Exercise. This simple formula is the key to regular trips to the bathroom. Fiber is an un-digestible carbohydrate that acts as an escort to carry out all the waste in your GI tract that you don’t want to stay. Maintaining good hydration (drink enough water so your pee is very light yellow) keeps your bowels from getting too dry (and stuck). Exercise promotes good blood flow and keeps everything moving.
  3. Try fermented foods. Building a strong native community of friendly gut bacteria aids in healthy immunity and makes you feel better over all. Fermented foods like yogurt, kefir, pickles, kombucha, sauerkraut and kimchi introduce healthy bacteria to your intestine. I’d recommend foods over probiotic supplements—so you get your good bugs plus other nutrients like calcium or fiber.
  4. Snack smart. Snacks should contain a carb, protein and fat in order to give you a balanced energy boost that will curb hunger between meals. Foods that contain both fat and protein make ideal snacking options paired with a carb. Try peanut butter (fat & protein) on apple slices (carb), a handful of nuts (fat & protein) with a small orange (carb), a hard boiled egg (fat & protein) mashed on whole grain toast (carb)…you get the idea.
  5. Track your calories once a month. Do you really know how many calories you eat in a day? Believe me, they add up quickly if you’re not paying attention. I suggest using a calorie-tracking app to monitor your intake on a monthly basis. Your daily needs will depend on your gender, age and activity level. Most calorie tracking apps will ask you those questions to better estimate your needs. Find one that works for you. I like MyFitnessPal, the FitBit app’s tracker and Nutritionix Track.

Follow me on Twitter @keldareimers to ask your nutrition related questions.

TY Kelda for your tips :)


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