Food Rules of Thumb

June 4, 2018
Today's blog post comes from Nutrition Intern Steven Gaughen!
In my experience I’ve noticed that it’s pretty hard to eat healthy when dining out. There are so many temptations and unhealthy options that just sound so enticing. We’ve all been there. It’s ok to treat yourself every once in a while. But ultimately the food we eat creates the foundation for life. But these are some simple and practical rules that you can implement when transitioning to a healthier diet.
Tip #1: Eat whole foods. You can do this by spending the most time in the produce section at the grocery store The first area you encounter in most grocery stores (and usually the largest). Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.
Tip #2: Eat a balanced diet. This means getting your daily value intake of fats, protein, carbs, and fiber at every meal. Some healthy fats you can implement include: avocado, walnuts, pecans, chia seeds, pumpkin seeds, flax, hemp, coconut oil, olives and almonds. Some healthy proteins include: wild caught, cold water fish (salmon, mackerel, sardines, and anchovies), scallops, shrimp, chicken, turkey, and eggs, legumes, lentils,  and sprouted tofu. Some healthy carbs and fibers include: vegetables, fruits, starch, and grains (brown rice and quinoa), and seeds. Some healthy greens include: broccoli, cauliflower, brussel sprouts, cabbage, kale and spinach.
Tip #3: Eat breakfast everyday. Everyone has heard this rule at some point in their life. But the saying stuck for a reason. Eating a balanced breakfast is the key to jumpstarting your metabolism and it improves your cognitive abilities. We want to be fully functional and studies have found that eating a healthy breakfast enhances mood and makes choosing healthy food options later in the day easier.
Tip #4: Drink water. As humans, water is the only biological fluid needed for survival. While kombucha and herbal tea are great, don’t forget to incorporate plain water.
So there you have it. These are some simple tips you can follow to develop better habits in transitioning to a healthier diet. After following these tips for a while, eating healthy will become second nature and you won’t have to think about it as much.
Bon appetit!

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