Nutrition is key to maintaining a healthy lifestyle and boosting your overall well-being. However, with so many conflicting messages out there, it can be hard to know what changes to make in order to improve your nutrition. Sometimes, all you need are a few simple tips to help get you on the right track. Here are 6 tips to boost your nutrition quality.
1. Consider What's Ruining Your Gut Health
There are a number of things that can damage your gut health, including processed foods, sugar, alcohol, and inflammation. To boost your nutrition quality, it's important to be aware of these gut health enemies and take steps to avoid them. It's also important to use some supplements. For most people, these gut health supplements work great and improve your nutrition.
You might also be allergic to some foods, so it's important to get tested for food allergies. Gluten is often the culprit for many people's gut issues because it's a protein that's difficult to digest.
2. Eat More Whole Foods
Whole foods are those that have been minimally processed and are free from additives or other artificial ingredients. They include items like fresh fruits and vegetables, whole grains, lean meats, and healthy fats. Eating more whole foods is a great way to improve your overall nutrition because they’re packed with nutrients that your body needs. Plus, they tend to be lower in calories than processed foods, so you can feel more full without having to worry about packing on the pounds. On top of whole foods, you need to consider the intake of healthy probiotics through supplements and foods like yogurt to additionally boost your nutrition. The top ten processed foods you should avoid include bread, chicken nuggets, energy drinks, frozen meals, hot dogs, junk food snacks, lunch meats, microwave popcorn, soda, and processed cheese.
3. Get Plenty of Protein
Protein is an essential nutrient that helps your body to build and repair tissue, produce enzymes, and create hormones. It's also important for maintaining a healthy weight, as it helps you to feel fuller for longer after eating. The recommended daily intake (RDI) for protein is 0.36 grams per pound of body weight, so if you weigh 150 pounds, you should aim to consume 54 grams of protein per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy, legumes, and nuts. Whey protein is also a great option for those who are looking to boost their protein intake.
4. Eat More Fiber
Fiber is a type of carbohydrate that the body cannot digest. However, it's an important nutrient because it helps to keep the digestive system healthy and can also help to lower cholesterol levels and blood sugar levels.
The RDI for fiber is 14 grams per 1,000 calories consumed, so if you eat a 2,000-calorie diet, you should aim for 28 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts. Fiber is most prominent in plant-based foods, so if you're not eating enough fruits, vegetables, and whole grains, you're likely not getting enough fiber.
5. Make Sure You're Getting Enough Vitamins and Minerals
Vitamins and minerals are important nutrients that the body needs in order to function properly. They can be found in a variety of foods, including fruits, vegetables, meat, dairy, and grains. Some vitamins and minerals are also available in supplement form. If you're not getting enough of these nutrients from your diet, you may need to take supplements. The RDI for vitamins and minerals varies depending on the nutrient, so it's important to talk to your doctor or a registered dietitian to determine what levels are right for you. Make sure to get your vitamins and minerals from food first, but supplements can be a great way to fill in any gaps.
6. Drink Plenty of Water
Water is essential for life and plays a vital role in many bodily functions, including digestion, metabolism, and temperature regulation. The RDI for water is 8-10 cups per day, but this can vary depending on your activity level, climate, and other factors. If you're not drinking enough water, you may experience symptoms like fatigue, headaches, and dry skin. To make sure you're getting enough water, try to drink a glass of water with each meal and carry a water bottle with you throughout the day. And, if you're exercising, be sure to drink even more water to replace the fluids lost through sweat.
Following these simple tips can help to improve your overall nutrition quality. However, it's important to remember that everyone is different and what works for one person may not work for another. It's also important to talk to your doctor or a registered dietitian if you have specific questions about your nutritional needs.
