7 Simple Nutritious Steps Towards Better Health

While exercise is essential for building strength and endurance, nutrition fuels the body and supports recovery and overall health. Here are seven simple nutritious steps towards healthier nutrition that can help clients make sustainable changes to their diet.

1. Prioritize Whole Foods

Whole foods are minimally processed and packed with nutrients. Encourage clients to fill their plates with a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Whole foods provide essential vitamins, minerals, fiber, and antioxidants that support overall health and well-being.

Reference: A study published in the American Journal of Clinical Nutrition highlights the benefits of consuming whole foods over processed foods, indicating that whole foods are more satiating and nutrient-dense, which can aid in weight management and disease prevention .

2. Stay Hydrated

Hydration is crucial for maintaining optimal body functions, including digestion, nutrient absorption, and muscle performance. Encourage clients to drink plenty of water throughout the day. A good starting point is aiming for at least eight 8-ounce glasses of water daily, but individual needs may vary based on activity level and body size.

Reference: The Institute of Medicine recommends that men consume about 3.7 liters (13 cups) and women consume 2.7 liters (9 cups) of total water daily from all beverages and foods .

3. Plan and Prepare Nutritious Meals

Meal planning and preparation can help clients make healthier food choices and avoid the temptation of fast food or unhealthy snacks. Suggest dedicating one day a week to plan meals, shop for ingredients, and prepare meals in advance. This practice can save time, reduce stress, and ensure that nutritious options are readily available.

Reference: Research in the Journal of Nutrition Education and Behavior found that individuals who frequently cook at home consume healthier diets and fewer calories compared to those who cook less frequently .

4. Practice Portion Control

Even healthy foods can contribute to weight gain if consumed in excessive amounts. Teach clients about portion control and the importance of listening to their hunger and fullness cues. Using smaller plates, measuring servings, and avoiding distractions while eating can help regulate portion sizes.

Reference: A review in the International Journal of Obesity discusses how portion control strategies, such as using smaller dishes and serving sizes, can effectively aid in weight management .

5. Limit Added Sugars and Processed Foods

Added sugars and highly processed foods often contain empty calories and lack essential nutritious components. Encourage clients to read food labels and be mindful of their sugar intake. Opt for natural sources of sweetness like fruits and choose whole, unprocessed foods whenever possible.

Reference: The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of daily calories. Excessive sugar consumption is linked to various health issues, including obesity, type 2 diabetes, and heart disease .

6. Eat Balanced Meals

A balanced meal includes a variety of macronutrients: proteins, carbohydrates, and fats. Educate clients on how to build balanced plates that include a source of protein (e.g., chicken, fish, tofu), complex carbohydrates (e.g., quinoa, sweet potatoes), and healthy fats (e.g., avocado, nuts). This balance helps maintain energy levels and supports overall health.

Reference: The Harvard T.H. Chan School of Public Health recommends the Healthy Eating Plate model, which emphasizes a balanced intake of vegetables, fruits, whole grains, and healthy proteins .

7. Mindful Eating

Mindful eating involves paying full attention to the experience of nutritious eating and drinking, both inside and outside the body. Encourage clients to eat slowly, savor their food, and pay attention to hunger and fullness signals. Mindful eating can improve digestion, reduce overeating, and enhance the overall eating experience.

Reference: A study in the Journal of Obesity found that mindful eating practices are associated with healthier eating behaviors and may contribute to weight management and reduced emotional eating .

Adopting healthier nutrition habits doesn’t have to be complicated. By prioritizing whole foods, staying hydrated, planning meals, practicing portion control, limiting added sugars and processed foods, eating balanced meals, and engaging in mindful eating, clients can make significant strides towards better health and fitness. These simple steps are sustainable and can lead to long-term positive changes in overall well-being.

Click here to read more about mindful eating!

Click here for 50 healthy snack ideas.

References:

1. The American Journal of Clinical Nutrition. (2009). Whole foods more satiating than processed foods. Link
2. Institute of Medicine. (2004). Dietary Reference Intakes for Water. Link
3. Journal of Nutrition Education and Behavior. (2014). Home cooking frequency associated with healthier dietary habits. Link
4. International Journal of Obesity. (2015). Portion control and weight management. Link
5. Dietary Guidelines for Americans. (2020-2025). Limiting added sugars. Link
6. Harvard T.H. Chan School of Public Health. (2020). Healthy Eating Plate. Link
7. Journal of Obesity. (2011). Mindful eating and weight management. Link