In my last post, I talked about the value of being consistent. When it comes to consistency in nutrition, I try to focus on what is essential to ADD with my clients. We tend to be much more successful and gain momentum faster when we focus on adding nutrients and improving the quality of our food. A simple mindset shift can make a huge difference - thinking about what we CAN have vs. a more restrictive or shame based mindset that focuses on on what we can’t or shouldn’t eat. I also like to simplify things as much as possible, so I’ve boiled it down to what I call the “Big Five” with clients. If you focus on adding MORE of these five things, you will notice tremendous improvements in the way you feel. What are they?
Water,
Protein
Fruits/Veggies
Fiber
Healthy Fats
Because consistency is developed gradually over time, I always emphasize that an extreme dietary overhaul is not the best way to successfully improve one’s nutrition in a lasting way. Instead, we start with small steps in each category, building incrementally toward our goals. Here’s what that looks like across all five categories:
Water. Proper hydration is critical for most body functions, and the ultimate goal for most women is to consume roughly 80 oz. of water a day. The starting point: drink a glass of water every morning before you have your cup of coffee, tea or breakfast.
Protein. Helps build and repair many of our body's tissues and structures including our muscles, bones, skin, cartilage, and more — while keeping us satiated longer between mealtimes. It also increases our metabolism, regulates our hormones, supports our immune system and improves insulin sensitivity - just to name a few! The eventual goal is .5-1 gram of protein for every pound of bodyweight (so a 150 lb woman would need 75-150 grams of protein daily). The starting point: include some form of protein every meal.
Fruits & Veggies. Most American adults don’t consume anywhere near the appropriate amount of fruits and vegetables in a given day—the target is five cups a day. The starting point: add a veggie to every meal; grab an apple as a snack; toss a handful of spinach in your morning smoothie or scrambled eggs; swap out carrots for pita chips with hummus.
Fiber. Women should consume 21-25 grams of fiber each day to improve their digestive health and maintain a healthy blood sugar level . Plus, like protein, fiber also helps us feel more satiated between meals. The starting point: read labels because knowledge is power; leave the skin on your fruit when you slice it; add a spoonful of flax or chia seeds to your smoothie or oats, swap regular pasta for whole grain; or add a supplement (acacia fiber, for example).
Healthy Fats. These include nuts, avocado certain oils (olive oil, avocado, coconut), grass fed butter, even dark chocolate. The starting point: swap your vegetable or canola oil for olive, avocado or coconut oil in cooking.