Five Quick Nutrition Tips

5/25/2018

Here are just a few quick tips and reminders to help keep you on track.

1) 10 In 1 Rule
Check the nutrition label and strive for 10 grams of carbs for every 1 gram of fiber. This ratio is a clue that what you’re looking at is a whole and unprocessed grain.

2) Rotate Your Greens
Variety in your diet is good for you and keeps things interesting. Instead of just romaine in your salads, try arugula, watercress, Swiss chard, kale, and beet greens. They’re all nutritious in different ways and all have distinctly different flavors.

3) Stock Up On Good Stuff
Try and keep a range of healthy options ready to go at all times in your house. Use those ingredients in different combos to redefine salad. Add protein (salmon, chicken, hard boiled egg) to some greens and other vegetables, throw in some nuts, and dress with olive oil. Eating healthy doesn’t require a complicated recipe. This works great for leftovers too.

4) Make Your Goals Action-Oriented
Don’t focus on “losing 20 pounds”. Instead, focus on goals like “walk for 30 minutes, 4 times a week” or “go to Zumba on Wednesdays”. The accomplishments of these smaller goals will help drive you to the ultimate end goal and also establish healthy habits.

5) Eat Your Fruit, Don’t Drink It
Most fruit juices are filled with things you don’t need and can spike blood sugar levels and lead you down a road toward insulin-resistance. While juice is a better choice than a soft drink, you don’t get the benefits of the fiber you would have if you’d eaten it instead. The less processing of your food, the better.

SOURCES
The 25 Best-Ever Nutrition Tips
https://www.eatthis.com/25-best-ever-nutrition-tips/

10 Quick, but Powerful Nutrition Tips You Need to Follow
http://stephencabral.com/10-quick-powerful-nutrition-tips/

Should You Avoid Drinking Fruit Juice?
https://www.verywellfit.com/should-you-avoid-drinking-fruit-juice-2506678

3 Comments

Author

Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

Camille Devaux link

9/20/2018 07:53:24 pm

It makes a lot of sense that you would want to properly consume healthy foods. Making sure that you are eating your fruit is a great way to make sure that you are not spiking your blood sugar. My sister would love knowing this as she tries to figure out what her son should have for a school lunch.

Tammy link

11/9/2018 06:50:19 pm

It got me when you said that I will benefit more if I decide to eat the fruit instead of drink it since I will get the fiber that comes with eating it. Now this is something that I am not aware of. I will start eating my fruits then rather than turning them to shakes and juices. Also, I think it is a good idea to check the nutrition facts panel for more info.

Sabrina Addams link

2/24/2020 08:57:02 am

I thought it was smart that you said fruit juices can spike your blood sugar levels more and inhibit the amount of fiber you'd get than if you ate whole fruit. My roommate and I are trying to eat healthier this year as our 2020 goal and need some guidance. I'll remember this and try to find a mobile dietitian in Newcastle to help us.

LIVING
PREPPED