9 Ways To Stay On Top Of Your Nutrition Goals
“New year, new me!” Is the most popular mindset for many people entering a new year. Toward the end of the year, most individuals have left their nutrition and exercise goals in the dust. However, a new year never seizes to provide new motivation to start again, and hope it sticks this time.
At CG Zest Wellness, it is our job to help provide you with the tools to make your habits stick. So this time next year, you are building on your already healthy habits, instead of starting from scratch.
When considering improving nutrition after the holidays there are some important things we must ask ourselves to align our physique and health goals with our nutrition habits.
How does your plate look?
By habit, humans are visual eaters. We are enticed by the way food is presented on a plate in front of us. Hence the reason so many people feel compelled to document and showcase their meals on social media for others to lust over. When modifying your nutrition we have to take the approach found in fancy restaurants. Food on your plate should never be packed together or piled up. Spacing foods out on your plate helps to see each individual food and appreciate it for its diverse taste. The MyPlate campaign has a similar strategy. MyPlate allows us to eater smaller “tapas” style meals and limits calorie consumption. Reducing overeating can also alleviate the risk for weight gain and chronic diseases. Choose nutrient-dense food sources to consistently get a healthy balance of micronutrients (Antioxidants, Calcium, Iron, zinc, etc. ) in your diet.
Are you aware of portion sizes & balanced meals?
The large component of a balanced meal is to ensure fruits and vegetables are included. The idea that food groups of grain and proteins exist on their own could be destroying your body and health. Knowing the correct volume a male and female should consume, per food group, helps individuals to limit overconsumption which can lead to bloating and irritability.
Do you slow down and chew?
Some studies show that for each bite of food we put into our mouth, we should chew a minimum of 100 times as this ensure food is not only small enough to be dissolved into the digestive juices of the stomach. This prolonged chewing ensures the correct amount of digestive juices are released to digest food and food particles. Although the act of chewing is subconscious and individuals are not always aware of their chewing when food is really good, slowing down and being more aware allows for a greater feeling of satisfaction, which can lead to becoming full earlier and eating less overall. By being mindful of how you consume your food you can lower the number of calories consumed and perhaps lose unwanted body fat in the long run.
Are you eating what you enjoy?
Too often we embark on diets that restrict the types of food we eat leaving no room for the foods we truly enjoy. Why do we torture ourselves this way? Nutritionists recommend real, whole foods that taste good as the science behind consuming something we enjoy tells us that an individual is most likely to stay consistent and/or repeat the meal if they like the taste. Losing or maintaining weight should not be about getting thin quickly but more about keeping off the pounds you lose in the process over time. Whole foods can taste good too!
How often and what times are you eating?
Each day is an opportunity to improve your health. If you are struggling with your weight, one strategy is to document your food intake in a journal and constantly prepare meal plans to mentally connect with your food desires. Planning in this way helps us to avoid misdoings and overconsumption. By consuming all meals (breakfast, lunch & dinner) should be consumed at around the same time each day, you are more likely to stay consistent with your eating habits.
Are you choosing clear liquids?
If you are looking to lose weight, then water and tea are your best bet. When consuming teas, coffee, and other beverages, be aware of what else you may have added in terms of sugar and extra calories. Sugar can lead to a slowed metabolic response and thereby causing weight issues. Choose no or low-calorie beverages whenever possible. Other beverages like sodas and alcohol are also deterrents to your healthiest version-self and happiness. If you must drink beverages other than water and tea, try monitoring the frequency and quantity of these habitual consumptions. The fewer high-calorie beverages you consume, the better. Your body will thank you for it.
Please enjoy a few BONUS tips that will help you get closer to your yearly goals and the physique you have desperately been yearning for:
Bonus Tips:
Clean out your pantry and each week create a grocery shopping list.
Get over the guilt of having not started and find a routine that best suits your lifestyle and start!
Try to make the majority of your meals yourself rather than eating out.
