We all want to do what we can to optimize our health. What that looks like is going to be different for everyone. Registered dietitian Whitney Evans, PhD, RD and Director of Nutrition & Scientific Affairs at Danone North America, says it is important to start small, and focus on the right things. Whether your goal is to lose weight, increase strength, or promote longevity, she has three easy tips to help you improve your nutrition:
Add one additional serving of fruit or vegetables to your daily diet
Regular consumption of fruits and vegetables is associated with lower risk of death from all causes, likely due to their low energy density and inclusion of dietary fiber, essential vitamins and minerals, and bioactive compounds. Some fruits and vegetables, like artichokes, asparagus, leeks, onions, bananas and berries, even contain a specific type of fiber called prebiotic fiber that acts as food for the good bacteria in your gut. You can also find prebiotic fiber in foods like legumes, oats, barley, wheat and in certain yogurts and protein shakes that are fortified with prebiotic fiber, often as inulin from chicory root. The gut microbiome can have far-reaching impacts on overall wellness, so it's important to consume foods that support it…
Prioritize nutrient-dense protein-rich foods
Protein is essential for overall wellness. Along with supporting muscle health, it also plays a role in everything from hormone production to immune health, the transportation of oxygen around the body, the creation of digestive enzymes that help us digest our food and so much more… Nutrient-dense sources of protein include yogurt, eggs, beans, tofu, cottage cheese and lean meats... While the daily protein recommendation is a minimum of 0.8 grams of protein per kilogram of body weight, there are many circumstances where you may need more — for example, during pregnancy, with age, and with increased physical activity. It's always a good idea to speak with your doctor or a registered dietitian to learn more about your individual needs.
Start each day by drinking a tall glass of water
Drinking enough water helps support gut health, regulate body temperature, keep joints lubricated, deliver nutrients to cells and so much more… Experts estimate generally healthy women need about 11.5 cups of fluid per day and generally healthy men need about 15.5 cups. That includes fluids that you get from foods, as some foods, like certain fruits, vegetables and dairy foods, are composed mostly of water themselves. On average, people get about 20% of the water they need from food, which leaves about 9 cups to drink for women and about 13 cups to drink for men. Eating hydrating foods, like yogurt, fruits and vegetables daily and keeping a refillable water bottle on hand can help make hydration a natural, easy part of your day.
For more dietician recommendations, read the full article here.
What you put in your body is a major factor in your overall health, both short and long term. Following these simple tips can help you focus on making changes that have a real impact. It isn’t about going on a “diet,” but about focusing on consuming foods experts know have benefits.