4 EASY Nutrition Tips to Set You Up for Success in 2018
Welcome to 2018, ladies and gentlemen!
It’s that time again. When gyms become flooded and when everyone starts turning down things thanks to their new year diet restrictions.
A lot of people make New Year’s resolutions- and the top one? To lose weight and eat healthier. In fact, 21% of those polled in 2017 made their resolutions on these things. The runner up? A measly 12% for life/self improvements (Statistic Brain). Resolutions work for some and it’s a beautiful thing. But they don’t work for others (more on that here). Regardless of which camp you make your stake in I have got 4 simple tips that will help set you up for success in the long run.
I met with Michele Alonso, MS.RD/LDN. All of those letters mean that she is a nutritional badass that knows her shit. Michele is a registered dietitian, a nutritionist, a personal trainer and an awesome person. I asked her what advice she gives those who are not necessarily looking to lose weight but to those who are wanting to make healthier food choices overall. If you’re a reader, carry on. Or if you prefer to watch us and hear from her yourself take a click below.
Tip #1: Don’t drink your calories
It is easy to load up on extra calories, sugar, fat and a boatload of other bad stuff a la fruit juice, soda and those tasty coffees we are all so fond of. Michele recommends sticking to good ol’ H2O when it comes to hydration. If that is way too vanilla for you then you can spice it up with lemon, mint, your favorite fruits and even a splash of seltzer water. Another way to make it more fun is by drinking out of an eye catching class (I mean we are all visual creatures).
Michele does have 2 caveats to this rule.
- If you are drinking a protein shake after a workout or in between meals
- If you are drinking alcohol. Michele’s philosophy isn’t deprivation- it’s moderation. So a drink here and there is totally acceptable for her clients. Just make sure you don’t over do it.
Tip #2: Make sure you are getting enough protein
Protein is something we usually skip on for several reasons- we aren’t served a large enough portion, it isn’t the easiest thing to grab or just because we don’t know how much we should be eating. Michele recommends about 20-30g per meal. Yes- that number will vary as we come in all shapes and sizes and we all do different things. But that is an appropriate amount for most of us.
Only I don’t usually carry a scale around so how do I know what that looks like? Michele says that for women, your protein should be about the size of your palm or a deck of cards. For men make that a double.
Tip #3: Eat your motherloving veggies, ya’ll!
This is a tip I think most, if not all, of us can implement. Michele suggests that veggies make an appearance at EVERY meal. And yes- at your snacks too. All veggies, all colors. The reason being because those colors come from different antioxidants. And the deeper the color the better. Most Americans eat veggies like iceberg lettuce and corn. So make sure you are getting some variety in!
Veggies are easy to incorporate into every meal (and snack). For example:
- Breakfast – toss some fresh cut veggies in with your eggs. Or fruit with your oats
- Lunch – include a veggie side with your entree
- Snacks – fresh fruit, veggies and hummus or even a green protein drink if you are on the go
- Dinner – start your meal with a nice hearty salad to help fill you up
Tip #4: Portion control
This one hits home for me. I’m notorious for saying, “oh just a little” and ending up eating everything. So what do I and people like me do?!
Michele suggests using appetizer plates for our main course. That way it seems like we are eating a lot since there isn’t much space on the plate.
Aside from that she recommends using tall, thin glasses when consuming alcohol due to the same reason.
And if snacking is your thing take whatever snack it is and put it away. Think “out of sight, out of mind.”
There you have it! 4 easy ways for healthier eating. If you take just 1 of these tips and implement it today then you will already be doing better than you did yesterday- which we give you props for. What’s it going to be? Which tip are you going to incorporate to help set you up for nutritional success this year?
Our video includes a tad more insight on micro nutrients, which tip you should add and some parting words so make sure to check that out too. (And please subscribe and like while you’re there because you know- baby account).
As always thank you for your support and if you have any questions/comments/concerns please do just let me know. Sending you allll that love and hopes for an amazing new year.
