My Top 5 Nutrition Advice For Beginners, And How To Track Them.
Have you ever heard, We are what we repeatedly do well. We are what we continuously excel in.
If your goal is a healthier you & keep a healthier lifestyle, consistency is key. In this blog, I am going to share my top 5 tips for nutrition, tips that if done well & consistently for 30-45 days will bring BIG & EVIDENT RESULTS. I’ll share with you how you can RIGHT NOW put these into action & track progress as well.
Here are my top 5 nutrition advice.
#1 Eat whole foods.
As much as possible, avoid eating processed foods. It is 100% preferable to stick with eating whole foods. Nutritionist Khalilah Johnson once said, ‘If you can’t read it, don’t eat it.’ This means in practice, try to make sure about 80% of food you consume is as original in shape and size it grew in nature or does not come with a label - like vegetables, rice, meat etc. And only 20% of those said foods with a lot of preservatives, the once that have lots of ingredient that are difficult to pronounce.
#2 Keep a healthy gut.
Your gut contains a big part of your immune system and digestive system. More recent studies also show it affects your mood and brain activity. So, it’s highly important to keep it healthy. You can do this by eating food that contains probiotics since it can maintain a good balance of healthy bacteria in the gut.
These are typically found in fermented food items such as yogurt, kefir, kimchi, miso, sauerkraut, sourdough and sometimes, even dark chocolate. So make sure to include 2-3 of those sources in your diet on regular basis.
#3 Avoid drinks with lots of sugar.
The best drink is always water. It has zero calories, zero sugar & zero chemicals. The most natural & healthiest drink you can have. Try drinking 8 eight-ounce glasses of water each day.
Try to avoid drinks such as sodas, sports beverages and even sweet tea contain around your meal times and save them for special occasions only - or around big sports events. You can find out more on sports nutrition and hydration HERE.
Also, did you know that fruit juice, despite the ‘fruit’ in its name, acts the same as sugary soda on your body? Yep, you read it right. This is because in fruit juice they have removed the fiber that controls the release of sugar over time and helps you digest it. So a concentrated fruit juice won’t make you full & just add calories to your diet.
#4 Eat a variety of fruits & vegetables.
Brings me on to the next one, due include fruits and vegetables in your diet. As some say, eat the rainbow! Don’t just eat one type of fruit or one type of vegetable. Try a variety of them & especially those of different colors. This will make it more appealing to see and therefore, eat.
To spice things up a little, you can add these fruits in yogurts & smoothies or you can try roasting veggies or dipping them into small amounts of dressing. You can really get creative.
#5 Less is more.
Often, portion size is a big obstacle for people trying to lose weight, especially for those who like to dine out. Here’s one tip I can give you. Whenever you eat out, make sure to set aside half of your meal immediately. You won’t just overeat, but you’ll also be able to save food for lunch & dinner the next day.
When it comes to eating at home, make use of smaller plates & divide it into portions. Put fruits & veggies on one side and whole grain & protein on the other.
To be more effective, keep a journal to track your meals. Once you become more aware & conscious about your food intake a day, it becomes so much easier to keep the healthy living.
Track Progress with HABIT
One of my favorite ways to start tracking your progress, ist to use a habit tracker.
The one I have been using recently is the app HABIT. It’s available on all stores and it’s such a useful & easy-to-navigate tracker app that can help you build good daily habits to reach your ultimate goals. Best thing about it is it will remind you of the pending tasks at hand, track habits with stats & notes and analyze your habits with charts.
You can Check Out & Download the app from HERE
If you are ready to set it up, hit download and then make 2 tasks you are going to start tracking from the information above.
these tasks could look like this:
Drink 4x 16OZ/500 ml water each day
Choose The Whole Grain Option For Lunch
3 Portion Fruit / Vegetables pr Day
You get to set up your own habits depending on your goals, and remember to start easy with 1-2 things you know you can do, while you are building confidence and stamina in this
Get started & start living a healthier life!
If you need any help, feel free to check out my remote coaching options for nutrition and fitness coaching combined.
For more information, Click remote coaching
Cheers,
Eik
