5 Essential Strategies to Nourish Your Body
Maintaining a healthy diet is a key component feeling your best. Living in Denver is an excellent choice to do just that with its abundance of farmers markets and farm-to-table establishments. By making conscious choices about what we eat, we can fuel our bodies with the nutrients needed to thrive. In this blog, we'll explore five essential strategies for eating better and how we can incorporate them into our daily lives.
Fill Your Plate with Colorful Vegetables: Vegetables are a nutritional powerhouse, packed with vitamins, minerals, and fiber. Aim to consume a variety of vegetables to ensure you receive a wide range of nutrients. The recommended daily intake is at least five servings, so get creative! Add leafy greens to your salads, spinach and carrots to your protein shakes, and snack on bright peppers dipped in hummus. We recommend focusing on plant-based proteins including tofu and legumes such as chickpeas (main component of hummus), edamame, lentils, and black beans. This will ensure an adequate intake of fiber to support a healthy digestive system by promoting regular bowel movements, preventing constipation, and fostering a diverse gut microbiome.
Limit Processed Foods: Processed foods provide little nutritional value and often lead to weight gain, inflammation, and an increased risk of chronic diseases. Fast food items like burgers, fries and chicken nuggets are typically high in unhealthy fats, sodium and calories. Packaged snacks such as potato chips and cookies as well as processed meats like sausage, hot dogs and deli meats tend to be high in sodium, unhealthy fats, and artificial additives. Research shows regular consumption of processed meats is linked to heart disease and certain types of cancer. Instead, opt for whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and legumes as mentioned above.
Say No to Sugary Beverages: Sweetened beverages like soda, energy drinks, and artificially flavored juice can lead to excessive calorie intake and contribute to weight gain. They also have a negative impact on dental health and can increase the risk of chronic diseases. Opt for water as your primary beverage and infuse it with fruits or herbs for added flavor. If you like a cup of coffee in the morning like I do, elect to drink it black. Herbal tea is another great morning option.
Practice Portion Control: Portion sizes in today’s society have dramatically increased, leading to overconsumption of calories and stretching of the stomach. Be mindful of portion control by using smaller plates, bowls, and cups. Listen to your body's hunger and fullness cues to avoid overeating.
Create Balanced Meals: Building balanced meals is essential for providing your body with a wide range of nutrients. Include a source of lean protein (e.g., tofu, fish, poultry) to support muscle growth and repair. Add whole grains (e.g., quinoa, brown rice, oats) for sustained energy and fiber. Don't forget healthy fats (e.g., avocados, nuts, olive oil) for satiety and to aid nutrient absorption. Finally, complete your meal with a generous portion of colorful vegetables to boost your fiber intake and nutritional content.
By implementing these five strategies you can embark on a journey to better eating habits. Making small, sustainable changes is key. Start by incorporating one or two of these strategies into your daily routine, and gradually build upon them. With time, you'll nourish your body, increase your energy level, and experience the numerous benefits of a healthy diet. If you would like more help on this, please reach out to us at Stone Medical. Here's to nourishing your body and embracing a healthier, happier you!