March is National Nutrition Month! Good nutrition doesn't have to be restrictive or overwhelming, boo. 😘
Small goals + changes have a powerful cumulative effect + every little bite is a step in the right direction.
Variety is the mack-daddy to make for-sure-for-sure that you're getting what you need from whole foods. Most fad diets restrict the variety of foods people eat + this leads to severely inadequate nutrition, not to mention they're too boring to sustain for very long.
Humans are natural omnivores, which means that we are biologically programmed to desire a wide variety of foods. Even someone who eats nothing but their favorite food for several days would eventually really want something else.
One way to increase the nutrient-dense + decrease calorie-dense variety is to focus eating high-carb foods in their minimally-processed form.
🍓 Fresh fruit > dried fruit or juice
🥣 Whole wheat pasta, brown rice or oatmeal > white pasta, white rice or dry cereal
🥔 Yams, potatoes or beans > pretzels, french fries or fat free chips
Another way is to simply increase your veggies everyday until they equal the number of high-carb foods. So if you eat 7 servings of pasta, rice or french fries, you eat at least 7 servings of spinach, baked potato or black beans.
If you really wanna go HAM, you can even mix up your veggies with the 5 subgroups - beans/legumes, dark green, red/orange/yellow, starches + all others.
We talk so much about protein, carbs + fat that it's easy to forget about the *most important nutrient* - water. Water makes up 55-75% of your body weight + regulates everything from temperature to digestion to heart rate.
💦 In general, men need at least 12 cups of fluid daily + women need at least 9. (The elderly tend to be dehydrated since they are less active, less thirsty + often worry about incontinence.) Exercise, hot weather, low humidity, high altitude + high-fiber diets all increase your needs for additional fluid.
And yes - skim milk, 100% fruit juices + tea/coffee ALL COUNT! There's also a ton of water in watermelon, strawberries, soup + lettuce.
Here's how to get more water into your days:
💧 Start your morning with a big glass of water
💧 Carry a water bottle with you + refill it often
💧 Always ask for water at restaurants
💧 Infuse your water with fruit or herbs
💧 Add a splash of fruit juice