Don’t eat fruit. Don’t eat carbs. Don’t eat after 6 pm. Potatoes are bad. Rice is bad. Bread is bad. Fruit has too much sugar!
Sound familiar?
In today’s society, you are conditioned to remove foods from your diet to improve your health, be more “fit”, lose weight, and look your best!
Pick up any magazine or, scroll the “health & fitness influencers” on social media and someone is boasting how cutting this or eliminating that is the secret for losing weight, feeling better, trimming your waist, and boosting your 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!
Here are 5 ways you can ADD more of what you need to get the results you want without dieting, eliminating or demonizing certain foods.
Improving nutrition habits is a common goal for many, whether it’s to lose weight, feel better or prevent chronic diseases. It is also a major challenge because you’ve 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, 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 than any elimination diet.
Here are 5 ways to start adding more of the healthy foods you need:
No 1. Start with breakfast as it’s 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 eggs, Greek yogurt, oatmeal with nuts and fruit, or a smoothie with spinach and berries.
Breakfast swaps that taste good and are packed with nutrients:
Make a smoothie at home. Grabbing that smoothie on the go from your local coffee or smoothie shop tastes extra good because spoiler alert, it’s packed with added sugars and fats and very little protein (despite being marketed as a “protein shake”).
Make a smoothie at home to control the ingredients and create a well-balanced breakfast. As an added bonus, you can sneak veggies in without changing the taste of your final product. Veggies such as spinach, cauliflower and zucchini are tasteless when blended into a smoothie.
Upgrade your toast. If you prefer a lighter breakfast or, need a quick bite on the go, make a slice of avocado toast. This can be quite the upgrade from a bagel and cream cheese, or a piece of toast slathered in butter. Avocados are a heart-health fat packed with vitamins and nutrients.
Eat whole fruit. By replacing fruit juice with whole fruits, you will drastically reduce your sugar intake. Early morning blood sugar spikes can be followed by a mid-day crash so opt for whole fruit and ditch the juice. Along with more sustained energy, you will also be getting a good dose of fiber not found in juices.
No 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.
Smart snack ideas to get started:
Greek yogurt + berries
Hardboiled eggs + apple
Lean deli turkey slices + cheese
Veggies + hummus
Whole-grain toast + smashed avocado
Cottage cheese + chopped nuts
No 3: Upgrade your meals: Instead of cutting out foods, it’s time to upgrade by adding more nutritious options. For example, 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. Here are a few more examples of ways to “boost” up your meals:
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
Add veggies to a batch of scrambled eggs
Infuse water with slices of fresh citrus fruit for a splash of flavor + dose of vitamin C
No 4. Experiment with new foods and recipes: One of the best ways to add more nutritious options is experimenting with new foods. Try adding a new vegetable or fruit to your meals or test a new recipe that incorporates healthy ingredients. If you need recipe inspiration, below is the link to our massive collection of RF-approved, healthy and easy to follow recipes the whole family will approve:
No 5: Make it fun! As odd as it sounds, sometimes eating healthy gets a bad rap. Adding healthy foods to your diet doesn’t have to be boring. Experiment with different spices, sauces and seasonings to make meals more flavorful and enjoyable. Along with that, think outside the box and try new cuisine; you may be surprised by what global favorites you enjoy!
Time to get to work! It’s time to pick 1 of the 5 ways to ADD more nutrition into your diet so that you can improve your nutrition and get better results without depriving yourself. Remember, 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. And remember, YOU GOT THIS!
For healthy recipes perfect for an Addition Eating Plan visit: Blended Bites
