3 non negotiable’s for this dietitian
Happy National Nutrition Month! There are so many nutrition tips and tricks out there, but this nutrition month, I’m sharing with you my 3 non-negotiable’s in my own day to day nutrition that anyone can implement this month. Here, all foods can fit so there is no need to purge your pantries or take out a loan at the grocery store!
Put it away clean (and prepped!)
As soon as you get home from the grocery store, wash all produce and get their containers ready!
Success with nutrition is all about limiting friction! My goal is to make my foods just as quick and easy as grabbing takeout, this helps me be successful! If I have the time, I slice my veggies like bell peppers and carrots so that I can easily grab a handful to dip in hummus or my favorite ranch dip!
Storage Tips:
Store carrots in water to prolong their life
Berries last longer when you put them in an airtight container like a mason jar with a paper towel at the bottom
Add a paper towel in your lettuce container to keep it crispy
Homemade Veggie Wash - 1 cup white vinegar to 4 cups water (I fill a large bowl with this solution and let everything sit for about 15 minutes, then rinse, dry, and put away!)
Include a protein source with every meal and snack
Adding a protein at every meal helps you stay fuller, longer and maintain muscle mass!
Protein sources include:
Dairy: Milk, Cottage Cheese, Yogurt
Meats: Chicken, Turkey, Beef, Pork, Fish
Seeds and Nuts: Almonds, Hemp Seeds, Chia seeds
Veggies and Beans: Edamame, Black beans, Lentils, Pinto beans
Re-think your beverages
Calories and added sugar stack up quickly in beverages without providing the best nutrients! Of course, the occasional soda, juice, or coffee shop drink are fine, but I don’t reach for them every day. I try to shoot for 100 ounces/day of water, which makes it my primary drink!
If water is boring to you and you struggle to give up soda or other sugary drinks, consider swapping to diet or “zero” sodas, or add no calorie flavoring packets like Mio or Crystal Lite!