Feeling a bit 'bleh' from not eating well? In this blog post, nutritionist & registered dietitian, Molly Kimball walks through 4 simple steps to clean up your diet.
Image from Ella Olsson, check out her imagery and blog here.
1. Get a Healthy Start
If you eat breakfast, make sure it’s a good one. Include ingredients that are protein-rich and low in sugar. People make the mistake of eating ingredients that are perceived as healthy but really aren't, like fat-free (but sugar-filled) flavored yogurt doused with granola, over-sized "wheat" bagels with cream cheese, or sugar-laden cereals.
2. Upgrade Your Lunch
The right lunch leaves you feeling energized and focused, ready to make the most of the second half of your day. A less-than-stellar lunch, however, can leave you feeling lethargic, foggy and bottomed-out in no time. Avoid high amounts of sugar, white carbs and unnecessary additives and add more of the good stuff like protein, fiber, vitamins and minerals.
3. Snack Right
Easy-to-grab fast food items and packaged snacks are loaded with refined carbs, added sugar and artificial food dyes, not to mention other questionable ingredients and add-ins that are best avoided.
Real, whole food is almost always more nutritious - and often cheaper. Lean proteins, vegetables and fruits (fresh or frozen), nuts and nut butters, for example, can be prepped and divvied up in zip-top bags or reusable containers for homemade "snack packs" that are perfect to pack for lunch or snack time. Less money, more nutrition!
Check out our snack in a bottle
4. Improve Dinner Time Habits
Commit to adjust a few key behaviors:
Think small, buying less at a time. If there’s no need to stock up on a month’s worth of food, don’t. The more options you have, the more likely you are to overeat.
Take the time to prepare a meal. If you’re pressed for time start with foods that only involve one step like rotisserie chickens or pre-marinated meats, rounded out with fresh (or frozen) vegetables.
Indulge, but keep it small. Allowing yourself to have what you really want-within reason- can help you feel truly satisfied.
Slow down. Eating at a reasonable pace will not only help you appreciate your meal a little more, but it gives your brain time to recognize that your stomach is full.
Any other habits or quick changes we should be including? Let us know!
Until next week!
- Molly Kimball