Don’t eat meat. Don’t eat carbs. Don’t eat gluten. Don’t eat after 6 pm. Potatoes are bad. Rice is bad. Bread is bad. Fruit has too much sugar! And on and on it goes….
In today’s society, we are conditioned to remove foods from our diet to improve our health, lose weight, be more “fit”/and or look our best!
Pick up any magazine or, scroll the “health & fitness influencers” on social media and someone is talking about how getting rid of this, cutting this or eliminating as being the secret for getting healthier, losing weight, trimming your waist, feeling better or increasing energy!
Instead of eliminating certain foods, have you ever considered what you could be adding in?
I like to call this, Nutrition By Addition.
Nutrition by addition focuses on adding foods into your diet and lifestyle to optimize your health, maximize your results and ultimately feel your best!
Keep reading for 5 ways you can ADD more of what you need to get the results you want without eliminating, dieting or demonizing certain foods.
Improving nutrition habits is a common goal for many, whether it’s to feel better, lose weight, or prevent chronic diseases. It is also a major challenge because you have been conditioned to associate “eating better” with eating less of or restricting certain foods.
It’s easy to cut certain types of food from your diet – think carbs, fat, sugar and processed foods – BUT a more effective, sustainable approach is ADDING nutritious foods to your meals.
By incorporating healthier options into your diet, you improve your nutrition without depriving yourself. Not only is it healthier, it’s but way more sustainable for the long term than any elimination “don’t eat this or that” diet.
Here are 5 ways to start adding more of the healthy nutrient-dense foods you need to build health:
1. Begin With Breakfast: Breakfast is the most important meal of the day and a great place to start enhancing your nutrition. Begin by adding protein and fiber-rich options to your breakfast instead of sugary cereal or pastries to stay satisfied longer and prevent overeating later in the day. Protein and fiber are the two easiest ways to keep your appetite at bay and provide sustained energy throughout the day. Examples include a smoothie with berries and spinach, avocado toast with poached eggs, oatmeal with nuts, yoghurt and fruit or a breakfast muffin you pull our of your freezer made with eggs, bacon, tomatoes and veges.
2. Snack Smarter: Snacks are an easy way to add more nutrition, but it’s important to choose better-for-you options. Instead of chips or other crunchy snacks, try snacking on fruits, vegetables or nuts. Each is packed with nutrients and keep you satisfied throughout the day. And just like breakfast, focus on having a source of protein with your snack so that you get enough protein and stay satisfied between meals.
Greek yogurt + berries
Hardboiled eggs + apple
Lean deli turkey slices + cheese
Veggies + hummus
Whole-grain toast + smashed avocado
Cottage cheese + chopped nuts
3. Upgrade Your Meals: Instead of cutting out foods, it’s time to upgrade by adding more nutrient-dense options. For example, choose quality protein in the form of grass fed meats and free range poultry, or fish from the ocean, add a side of roasted vegetables to your dinner, swap out white rice for quinoa or add beans to your salad for extra protein and fiber.
Try these meal boosters – Dress your salads with heart-healthy fats such as avocado, tahini or olive oil
Sprinkle chia seeds on your breakfast yogurt or toast
Add veggies such as grated carrots or zucchini to homemade muffins or bowl of oats
Have a side of fresh fruit and yogurt
Infuse water with slices of fresh citrus fruit for a splash of flavor + dose of vitamin C
4. Experiment With New Foods and Recipes: Try adding a new vegetable or fruit to your meals or test a new recipe that incorporates healthy ingredients.
5. Make It Fun! As odd as it sounds, sometimes healthy eating gets a bad rap. But it does not have to be boring. Experiment with different cuisines, ingredients, spices, herbs, sauces and seasonings to make meals more flavorful and enjoyable.
It’s time to pick any or all of these ideas to ADD more nutrients into your diet to improve nutrition and get better results without depriving yourself.
Keep in mind, it’s not about restriction, but ADDITION so your body gets the fuel it needs to thrive. When tempted to cut out certain foods, always try adding nutrient-rich options instead. Your body (and taste buds) will thank you!
With a bit of creativity and experimentation, you can make eating healthy enjoyable and part of your daily routine.
For an eating plan visit 21 Days To Healthy Eating
For exciting healthy “no bake” recipes for desserts and snacks visit here: Blended Bites