Why Is Nutrition So Confusing?!
There is so much information out there at the tips of our fingers and very little of it has actually ever been reviewed for accuracy. With the news media, social media, influencers, etc, so much information is thrown around involving food, but what is actually true?! An example could be that in one article you may read how gluten is bad for you and in another article you may read how gluten isn’t bad for you. If you feel like your mind is going back and forth like a game of ping pong, you aren’t alone!
One thing you can do to help comb through nutrition noise is to take a step back and look at the bigger picture. How many times have you been so focused on trying to figure out what is healthy and get fed up and ditch the well balanced meal all together? There are very few nutrients and foods that are good and/or bad for you. No one meal will make you unhealthy, just like one whole meal won’t make you super healthy. Having a balanced meal and allowing space for consistency is how you can stop narrowing in on certain nutrients and ingredients and focus on the whole.
Eating a balanced meal doesn’t have to be complicated. Unsure of where to start? Here are a few tips:
Choose a variety of foods.
Your body works well when you are receiving a variety of nutrients from foods. Fruits and vegetables don’t have to be fresh. They can be canned or frozen and provide the same nutrients. Flash freezing helps maintain high nutrient content just as fresh fruits or vegetables can provide. Also fun fact, about 80% of Americans are not meeting the recommendations of fruits and vegetables per day. Find what fruits and veggies you like and incorporate those into your diet a few days a week.
Switch up your protein options. Maybe work in more lean meats such as turkey, chicken or fish. If you want to aim for protein other than from meat, try beans or lentils.
Incorporate 1.5 cups of whole-grain cereals, breads, rice or pasta daily to help increase your fiber intake.
Make your plate colorful.
Having a colorful plate is the best way to ensure you are intaking a variety of nutrients that help your body function. When making a meal, think of how you can get those colors. Maybe make a salmon dish with broccoli and sweet potato fries or grilled chicken breasts with whole grain pasta, spinach and tomato sauce. There are so many ways to make your meals vibrant!
Focus on hydrating.
Many Americans are constantly dehydrated. Hydration status is important in many bodily processes. It is recommended that women should consume about 11.5 cups of water per day and men should consume 15.5 cups of water per day. The reason the recommendation is different for men and women is because men usually weigh more than women. Some suggestions to increase your water intake include:
Add lemons, limes or cucumbers to water to enhance the taste.
Add Mio or another flavoring if that helps.
Consume foods that are high in water content like watermelon, pineapple, peaches, and broccoli.
Carry around a water bottle with you. That is one way to make sure you have water available for you!
All foods provide nutrients. Even the cookie you had last night after dinner provided carbs and fats, and the most important enjoyment! I hope this cleared up some of the confusion around nutrition and nutrition recommendations. If you want to know more about incorporating a balanced diet into your life, I am accepting new clients and would love to work one-on-one with you! Click the link for more information!