Nourish yourself with the basics and take your nutrition and health to a new level of harmony. Nutrients are like puzzle pieces-when all the right pieces (water, protein, fat, carbohydrate, vitamins and minerals�and don’t forget activity, love, and rest) are present; they fall into place to help your body achieve balanced nutrition and sound wellness.
Good nutrition doesn’t have to be complex. Start with A-B-C, and 1-2-3!
A…B…C…
A is your Attitude towards food-get rid of the bad food/good food lists. Think of food in two categories: food your body needs frequently and food your body needs less often.
B for Breakfast-EAT SOMETHING! Breakfast kicks off your day�it revs up your metabolism and provides fuel for your brain and muscles. If breakfast leaves you feeling hungry an hour later, try eating a mid-morning snack such as fruit or yogurt. Another solution might be to add a bit of fat, fiber and protein to your breakfast, which will satisfy your appetite longer.
Other important B’s:
- Bran-Bran is a great source of fiber. Choose foods with 5 or more grams of fiber per serving. Bran will help you aim for 25 grams per day!
- B-vitamins-Choose enriched whole grains to help you meet your daily needs�especially folic acid. Women need 400 mcg daily in addition to what we get from food. Read more about folate.
C is for Calcium-Do your bones a favor-they’ll appreciate it later. Men and women need 1000-1200 mg per day. You can do that in 3-4 servings of dairy or calcium fortified foods per day!
Good sources of calcium:
- 1 cup of milk: 350 mg
- 1 cup fruit yogurt: 250mg
- 1 cup Vanilla soy milk: 300 mg
- 4 oz. cottage cheese: 100mg
C is for Calories too! Calories are a measurement of energy. Your body needs calories to burn in order to perform functions and move.
And, 1-2-3
- Drink water. Water is the most basic yet important nutrient of all. Simple Tip: always keep a full water bottle by your side. And drink it!
- Choose organic and less processed foods whenever possible. Your body and your taste buds will thank you.Simple Tip: Shop farmer’s markets, or check to see if a local organic farm delivers.
- Eat small, frequent meals. Eating more often will help boost your metabolism. Simple Tip: Think in three’s — three small foods per meal, e.g. 1 banana, 1 yogurt and 1/2 cup granola.
Keep it simple, easy and basic.
Good nutrition should make you feel good, not complicate your life. While we are continually learning new things about nutrition; you can’t get away from the basics. Remember the A-B-C’s and 1-2-3’s.
