The beginning of the year is known as “diet season,” when every new program, potion, and supplement will be promoted to reverse the effects of several weeks of binge eating throughout the holiday season. These harsh diets must inevitably end, and we rapidly return to normal eating and living patterns. Instead, why not make several small changes that will greatly affect your daily nutrient intake and blend into your routine so seamlessly that you hardly even know you’ve changed any?
Simple Everyday Ways To Boost Your Nutrition
- Get serious about your daily bread.
The sort of bread you select can greatly impact your nutritional intake. Large, thick slices of white bread, for instance, add a lot of refined carbohydrates to your diet, and flatbreads like Turkish and Lebanese bread can have three to four times as much as standard sandwich slices. By switching to wholegrain bread varieties that are small, thin, or even low in carbohydrates, you can reduce calories while increasing the amount of fiber and minerals in your diet.
- Add these nutrients at breakfast.
The best amounts of these vital fats for metabolism can be obtained by including 3–4 servings of good fats daily. These include fatty salmon, avocado, nuts, seeds, and extra virgin olive oil. Including these foods at each meal also helps you feel full. For example, for breakfast, add avocado to your toast or smoothie or a spoonful of nuts or seeds to your cereal, yogurt, or smoothie.
- Know your delicious spreads.
To season your favorite toast, wrap, or sandwich, you might frequently reach for butter, cholesterol-lowering margarine, a little mayo, or pesto. However, these spreads are heavy in fat and calories and can significantly increase your intake of refined vegetable oil. Instead, the growing selection of vegetable dips with a cucumber or beetroot base, hummus, or mashed avocado is all healthier and delicious options.
- Nourish your gut.
Our intestinal health has various effects on our general health and happiness. Good digestive health is much more about how we nurture our digestive tract regularly than taking supplements or powders. Long-term support for your digestive health comes from consuming yogurt, kefir, or fermented vegetables daily.
- Leave the skin on.
Leaving the skin on your favorite fruits and vegetables, including potatoes, zucchini, and carrots, provide more nutritional fiber and nutrients. Also, think about apples, pears, or even kiwifruit.
- Get smart with seafood.
Every type of seafood contains protein and essential nutrients, such as Omega-3. Still, before you reach for another can of tuna, it’s interesting to know that some seafood options, like canned salmon and shellfish like oysters and mussels, are relatively inexpensive and contain some of the most nutrients. For example, mussels and oysters are rich in iron and zinc, while canned salmon and sardines, especially when eaten with the bones, are loaded with Omega-3 fatty acids and calcium-rich alternatives to dairy products.
- Include juice.
Juices made from vegetables have a lot of health benefits compared to juices made from fruits, which are a concentrated supply of sugars that few of us need. In addition, 100% vegetable-based juices add concentrated nutrients, such as beta carotene and several potent antioxidants. Finding a delicious combination is critical, but starting with colorful vegetables like spinach, beetroot, and carrot is a good start.