balanced meals

Everything You Need to Know About Food Combining According to a Dietitian

Food combining has been a buzzy nutrition topic for years, but the practice has been going on a lot longer than you think — Ayurveda, a traditional health system in India, recognized the importance of proper food combining over 3,000 years ago! One of the core principles of Ayurveda revolves around the fact that digestion is essential for good health — a topic we can all get behind today. Here, different ways of looking at this complex — kind of controversial— style of eating. The Origin of Food Combining According to Ayurveda, different types of foods have different digestive requirements and not combining them in the right ways can lead to digestive distress, which impedes overall health. Ayurveda categorizes foods into six tastes and three energies, and advocates for eating foods that balance each other out. (For example, sweet foods can be balanced with sour foods, and hot foods can be balanced with cold foods.) In addition to Ayurveda devotees, many other health practitioners have explored the importance of food combining. In the 1800s, a French physician named Antoine Bechamp developed the theory that certain foods should not be consumed together because they would create an unfavorable environment in the body. In the 20th century, famous nutritionist Adelle Davis was a key advocate of thoughtful food combining— a trend that became more widespread in the 1980s when many books were published on the topic. When you distill the various principles, food combination essentially divides foods into three components: taste, energy and post-digestive effects. Taste refers to the six flavors: sweet, sour, salty, bitter, pungent and astringent. According to Ayurveda, each flavor has a unique effect on the body and can influence our digestive systems, hormones and energy levels. To optimize digestion and nutrient absorption, that system recommends including all six tastes in each meal in appropriate proportions— a balanced meal might include sweet potatoes (sweet), kale (bitter), and chicken (pungent). Energy refers to the effect that a food has on the body—heating, cooling, and neutral. The thinking being is that eating too many “heating” foods, such as spicy dishes or excessive amounts of red meat, can cause inflammation and digestive issues. Conversely, eating too many “cooling” foods, such as raw fruits and vegetables, can weaken the digestive fire and impede nutrient absorption. Balance is the goal here. Post-digestive effects refer to the impact that a food has on our bodies after digestion. For example, some foods leave an acidic influence in our bodies, while others have an alkalizing effect. Again, maintaining a healthy pH balance in the body is the goal. The question is: Are all of these balancing acts valid from a health standpoint? RELATED: Diets Decoded: The Ayurvedic Diet What Science Say About Food Combining There’s a limited amount of rigorous scientific research on food combining. The available studies often only draw from small sample sizes and lack control groups or suffer other methodological issues. Many of the positive claims come from anecdotal reports rather than well-designed research. Those proponents suggest that certain people might have specific digestive issues that make food combining beneficial for them. Here’s what we do know: Digestive Enzyme Compatibility: One of the key tenets of food combining is the belief that proteins and carbohydrates require different digestive enzymes that are incompatible. However, the human digestive system is designed to handle a variety of foods simultaneously. For example, the stomach produces hydrochloric acid and pepsin, which help digest proteins. At the same time, amylase, which breaks down carbohydrates, is secreted in saliva and works in the stomach and small intestine. Alkaline vs Acidic Foods: This idea is not supported by scientific evidence. The stomach’s acidic environment (with a pH of 1.5-3.5) is capable of digesting both acidic and alkaline foods. Weight Loss Potential: Most likely, any weight loss experienced from a diet that revolves around food combining is likely due to a reduction in caloric intake rather than the specific combination of foods. No high-quality studies have shown that food combining diets are more effective for weight loss than other diets with similar calorie and macronutrient compositions. In fact, an International Journal of Obesity study found that a food-combining diet did not achieve any additional weight loss or fat loss compared to a balanced diet made up of proteins, fats, and carbs. The complexity deepens as some enthusiasts also consider the varying digestion rates of certain foods. The notion that fruits can hinder digestion when paired with protein and fat stems from this disparity. A divergence arises as protein and fat take longer to break down compared to carbohydrates like fruit. Consequently, the carbohydrates in fruit linger in the digestive tract for an extended period, leading to undesirable fermentation and digestive discomfort. Pairing fruits with proteins and fats, however, can be advantageous for digestion, particularly in regulating blood sugar levels. Consuming carbohydrates in isolation results in rapid breakdown and subsequent spikes in blood sugar levels. Conversely, when accompanied by slow-digesting foods such as proteins and fats, the digestion of carbohydrates slows down, resulting in a more gradual increase in blood sugar levels. This capability aids in averting drastic blood sugar fluctuations, fostering improved digestion. RELATED: Food Combining: The Facts And 5 Combos That Make Sense For Your Health And Life The Bottom Line On Food Combining As with many dietary approaches, what works best can vary. If someone finds that a certain way of eating makes them feel better, they might choose to continue with it, provided it doesn’t lead to any nutrient deficiencies or other health issues. For specific populations, such as people with blood sugar management needs (like people with diabetes), eating foods higher in protein and healthy fat before a higher carb item such as fruit has shown to be beneficial for insulin control. One potential universal downside? Food combining can make meal planning even more complicated and restrictive — and that’s no small thing to consider in and of itself. It’s a good idea to consult with a healthcare or

10 High-Protein Breakfast Recipes to Power Your Mornings

Getting enough protein in the morning can set you up for a productive day filled with great food choices, and that doesn’t mean you’ve got to eat scrambled eggs every single a.m.

10 Simple, Tasty and Healthy Lunches to Pack for a Work Perk

March 10 is National Pack Your Lunch Day. (Yes, this is really a day.) Whether you’re working from home these days or back to commuting into the office, who couldn’t use some fresh, new and delicious lunch ideas? From simple-to-prepare salads to healthy sandwiches to hacks for your dinner leftovers, we did the legwork for you with this list of super tasty mid-day meal ideas. These 10 recipes will get your taste buds tingling around the noon hour, and keep you satisfied for hours after. Happy National Pack Your Lunch Day! 10 Simple and Tasty Lunches to Pack Today and Any Day Hearts of Palm and Artichoke Salad If you’re sick of the same old kale and spinach salads, here’s a fresh twist that is sure to make you look forward to lunch time: Hearts of palm with artichokes, avocado and tomato over peppery arugula. Veggie variety not only prevents you from getting bored of your healthy lunch, it’s also important to ensure you’re getting a wide range of nutrients in your diet. Mediterranean Shrimp Pita Fresh shrimp and veggies in a pita couldn’t be simpler or more delicious. This flavor-packed recipe marinates the shrimp in lemon, garlic and olive oil for a Mediterranean flair. Research has shown that the Mediterranean Diet may be the healthiest diet of all, so stuffing lots of its signature foods into a pita is a no-brainer. The shrimp and hummus in this recipe provide protein and some omega-3 fatty acids while the mix of greens—from arugula to basil and parsley—add fresh flavor. Tuna Salad You remember those tuna salad sandwiches from childhood? Your mom had the right idea in buying up canned tuna as an affordable protein source. She likely went wrong at the giant globs of mayo. Here, we reinvent the classic combo by ditching mayo altogether and using nutritious ingredients to provide the flavor. Capers, celery, onions, lemon, vinegar … and even a little sprinkle of salty feta. Some types of tuna can be high in mercury and best avoided. All canned white tuna is albacore, which has mercury levels almost three times higher than the smaller skipjack tuna, according to the Environmental Defense Fund. skipjack contains less mercury than albacore or Yellowfin. Skipjack can be found in canned light tuna, which is the safer choice in canned tuna. Children under 6 can eat up to three 3-ounce portions per month. Older kids and adults can safely eat it once a week. Eat it on sprouted, multigrain bread, or as a salad if you’re skipping the carbs or going gluten-free. Grilled Chicken Sandwich with Herbed Yogurt Spread You can’t go wrong with a classic grilled chicken sandwich for lunch, but they’re often served with calorie-bomb, non nutrient-dense ingredients like thick white bread, mayo, and hunks of melted cheese. This one’s open-faced to cut back on the bread portion. You can also use sprouted, whole-grain bread for extra nutrients. It’s made with a delicious herb spread that’s healthier thanks to a Greek yogurt base that also blows mayo out of the water when it comes to taste. Make the spread and grill chicken breasts ahead of time and then you’ll be able to assemble one of these quickly for lunch. Tuna and Chickpea Salad More tuna, this time with chickpeas, beets, and red peppers—all dressed in red wine vinegar and olive oil. The chickpeas and tuna pack in the protein and provide some harder-to-get nutrients such as niacin, vitamins B6 and B12, and selenium. The olive oil delivers healthy fats, while vinegar is a calorie-free flavor enhancer. Smoked Salmon Toast We love salmon, and that applies to the smoked kind, too. It’s an especially great lunch option since you don’t even have to cook it before you eat it. In this recipe, the salty, smoky flavor is complemented by creamy goat cheese, fresh tomato, and crunchy, toasted bread. The simple toast is perfect for lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can throw an egg on top. Classic Greek Salad Greek salad is a classic we never get sick of. It’s the perfect combination of textures and flavors, with crunchy greens and cucumbers, salty olives and feta.. To make it a full meal, throw in some grilled chicken or chickpeas, or top it with a piece of grilled fish. Turkey Grilled Cheese Grilled cheese doesn’t exactly qualify as health food, but choose the right ingredients and it starts to transform. Instead of stacks of American cheese, we use a portion-controlled serving of grass-fed cheddar. Instead of white bread, we use sprouted whole grain. Throw on some tomatoes and fresh pesto for vegetables and turkey for protein, and … presto! … you’ve got a balanced meal. No magic wand required. Roasted Chicken Lettuce Wrap We’re taking a couple of cues from Korean barbecue on this one. If you’ve never had it, the cuisine is all about taking grilled meats and eating them with veggies in lettuce wraps. This is the perfect lunch dish for any grilled protein leftovers you have from dinner the night before. A dash of kimchi adds good-for-your gut probiotics to the mix and romaine lettuce holds it all together for a low-carb meal that’s super satisfying. Light Cobb Salad Cobb Salads are generally pretty heavy, so we tried our hand at lightening up the recipe. First, it’s about making sure the proportion of ingredients is weighted more heavily towards vegetables over meat. Next, instead of a heavy, oily dressing, we use just a touch of balsamic and lemon, which works here since you’re already getting so much flavor from the bacon, egg and avocado. Just be sure to look for bacon that hasn’t been cured using nitrates. Better yet, try making this tasty vegan bacon.The romaine, cucumbers, tomatoes, and carrots all add crunch and a long list of vitamins and other phytonutrients. (Images: Shutterstock)

Diets Decoded: Macro Counting

Is Macro Counting Healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you, one by one, so you can figure out which (if any!) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. You’ve probably heard fitness influencers or healthy eating enthusiasts talk about “counting their macros.” But what does that really mean? Essentially, they are monitoring how many grams (and calories) they consume from the three macronutrients—carbohydrate, protein and fat. The idea is that if you create a calorie deficit and properly proportion how much of each macronutrient you eat in a day, you’ll achieve your desired weight and, at the same time, reach other health goals—including maintaining or building muscle. Here, we have Macro Counting decoded. What is Macro Counting? Macros aka macronutrients are the calorie-providing nutrients that your body needs in large quantities. The three macronutrients—protein, carbohydrate and fat—each play a unique role and are essential for optimal health. To calculate your calorie needs and macro proportions, the specific target numbers will depend on sex, age, physical activity and weight and fitness goals, so there’s no one-size-fits-all formula. It’s recommended that you aim to get 1 gram of protein for every pound you weigh. The remaining number of calories will be made up of carbs and fat set to round out your daily calorie intake. For example, you may determine that you need 1800 calories per day, so those calories should be 40% carbs (720 calories), 35% protein (630 calories) and 25% fat (450 calories). Instead of counting your total caloric intake for the day, you’ll be counting the macros. What You Eat You can eat anything as long as you stay within your target numbers for each macronutrient. Check out the popular #ifitfitsyourmacros for inspo. There are no specific recommendations on the types of foods you should eat, so you decide how you want to meet your proportioned daily macro amounts. What You Don’t Eat No foods are off limits in macro counting. You can enjoy all your favorite foods as long as they don’t put you over your macronutrient target numbers. Want a slice of cake after dinner? Go for it! But if you’ve already consumed all your carbs for the day, you’ll have to skip that cake. Pros and Cons Tracking your macros can help you pay more attention to what you eat and provide clear guidelines when making food choices. Unlike many popular diets today, macro counting doesn’t eliminate or demonize any foods. The flexibility and ability to tailor your intake to your own needs and goals means this approach may be more sustainable than other weight-loss diets. However, there’s no evidence to suggest that specifically monitoring macronutrients will provide greater weight-loss benefits than other calorie-restriction diets. A 2-year clinical trial randomly assigned participants to four different reduced-calorie diets varying in macronutrient composition; however, they didn’t find any clinically meaningful differences in weight loss. Plus, calculating and monitoring your macro intake can be time-consuming and tedious. While there are apps and fitness trackers that can help, it still requires a lot of legwork on your part. This monitoring can also promote an unhealthy obsession with food and induce stress and anxiety, which makes it more difficult to stick with it for the long haul. It’s important to note, while macro counting is a step-up from calorie counting, it still ignores micronutrients and overall food quality. Eating 100 grams of carbs from bagels, chips and cookies will not provide the same health benefits as eating 100 grams of carbs from whole grains, vegetables and fruit. Research shows that quality, not just quantity, matters when it comes to your diet’s impact on your overall health. The Bottom Line There’s nothing magical about this diet approach— you’re creating a calorie deficit and eating a specific proportion of macronutrients. If you find tracking your intake helpful and consume mostly whole unprocessed foods, then counting macros can be an effective and flexible way to lose weight and get lean. If calculating and monitoring macronutrient intake sounds difficult and stressful, then you’ll probably be better off focusing on eating whole foods and listening to your hunger and fullness cues to monitor your intake.

20 Protein Smoothie Recipes for Fuel Any Time of Day

It’s no secret that we love smoothies here at Nutritious Life. They’re a quick and easy way to pack in tons of nutrients, are perfect for making ahead or taking on-the-go, and come in an endless variety of delicious flavor combos. But without a balance of carbs, healthy fats, and protein, smoothies can easily become sugar bombs that spike your blood sugar and make you feel sluggish. This also means that the hunger pangs will usually creep back in fast – not long after you’ve finished your last sip. Adding protein is the way to avoid the dreaded smoothie fail. It will slow the absorption of sugar and increase satiety so you’ll stay satisfied and fueled long after you’ve drunk up that smoothie. If you need some protein smoothie inspiration, check out these protein-packed and crave-worthy recipes below. RELATED: 40 High-Protein Snacks to Power Your Busy Day 20 Healthy Protein Smoothie Recipes Chocolate Banana Almond Butter Smoothie Our friend and founder of Weelicious knows a thing or two about making nourishing and super delicious smoothies. Her Chocolate Banana Almond Butter Smoothie is loaded with healthy ingredients like chlorella, a green alga rich in vitamins, minerals, antioxidants and omega 3 fatty acids. Chocolate protein powder, almond butter, and collagen peptides deliver tons of protein to fuel you all morning long. Strawberry Veggie Smoothie If you aren’t already adding veggies to your smoothies, then now is the time to start. Mild veggies like cauliflower and zucchini add lots of nutrients without adding many calories or a too-veggie flavor. Nut butter and vanilla protein powder add protein for long-lasting fuel. Chocolate Protein Shake When you combine hemp seeds, chia seeds, and peanut butter, you get 23 grams of plant-based protein. Add some banana, cacao powder, and dates for a smoothie that’s healthy enough for breakfast but tasty enough to be dessert. Chocolate Post-Workout Smoothie Treat yourself after a sweat sesh to a chocolate smoothie. Thanks to the chocolate milk, chocolate protein powder, and peanut butter, this delicious smoothie is not short of muscle-building protein. Antioxidant-rich blueberries provide an extra nutritious boost. Raspberry Oat Smoothie Enjoy the flavor of chocolate-covered raspberries with the nutrition of a healthy smoothie. Oats and gut-friendly kefir combine to create a protein-packed smoothie that will keep you full all the way to lunchtime. RELATED: 20 High-Protein Lunch Ideas to Avoid the Afternoon Slump Broccoli Rabe Morning Power Smoothie Switch up your greens and try adding lesser-known broccoli rabe to your smoothies. This nutrient dense green is loaded with vitamins A, C, and K and important minerals like calcium, folate, and iron. Blend broccoli rabe with dates and banana for sweet flavor and hemp seeds, almond butter and oats for serious plant-based protein. Cinnamon Sweet Potato Smoothie With just a few simple ingredients you probably already have in your kitchen, you can whip up this delicious sweet potato pie-inspired smoothie from Ambitious Kitchen. But unlike the dessert, this smoothie delivers 18 grams of protein thanks to Greek yogurt and almond butter. Banana and sweet potato add sweet flavor, which is perfectly complemented by warming spices like cinnamon, nutmeg, and cloves. Vegan Energy Boosting Smoothie Give your body the long-lasting fuel it needs with this nourishing plant-based smoothie from The Foodie Dietitian. You’ll find an energizing balance of protein, carbs, and fat thanks to protein-rich tofu, walnuts, and hemp seeds, creamy avocado, and antioxidant-packed fresh fruit. Butternut Squash Smoothie Don’t reserve your favorite cold-weather veggie just for soups and side dishes. Add butternut squash to your smoothies for a healthy dose of nutrients like vitamins A, C, and K and combine with cozy spices like cinnamon. Vanilla protein powder turns this smoothie into a balanced, filling meal. Paradise Smoothie Pretend you’re sitting poolside with this tropical-inspired smoothie. Peach, strawberries, and pomegranate juice bring antioxidants and fiber, avocado provides creamy satisfying fats, and Greek yogurt and vanilla protein powder deliver tons of protein. Avocado Banana Smoothie What do you get when you combine avocado, banana, and peanut butter in a smoothie? An ultra-creamy and crave-worthy breakfast or snack that you’ll be making on repeat. Spinach adds an extra dose of nutrients, while vanilla protein powder and nut butter provide satiating protein. Banana Milkshake Smoothie With just four simple ingredients, this PopSugar smoothie manages to deliver 20 grams of protein, 14 grams of fiber, and 6 grams of healthy fats. The secret to such a nourishing smoothie? Cannellini beans. This mild white bean is loaded with protein and fiber and creates thick creamy texture. Soymilk provides even more protein, banana adds sweetness, and ground flax seed brings heart-healthy omega 3 fatty acids. Apple Spice Smoothie No need to sneak a slice of apple pie for breakfast when you can have this smoothie instead. Greek yogurt and vanilla protein powder provide tons of satiating protein while apple and antioxidant-rich spices like cinnamon, cardamom and nutmeg deliver all the cozy flavors of your favorite apple dessert. Low Sugar Berry Green Smoothie With a balance of fiber, healthy fats, and protein, this smoothie will keep you energized all morning long. Antioxidant-rich blueberries and strawberries add subtle sweetness, creamy avocado and almond butter provide healthy fats, and vanilla protein powder keeps you fueled for the day. Green Monster Smoothie If you like Greek yogurt in your smoothies, then you would probably enjoy swapping in cottage cheese for more protein and milder flavor like this Pinch of Yum Green Monster smoothie. Blend cottage cheese with spinach, banana, milk, and ground flaxseed for a simple protein-packed smoothie. Gingersnap Green Smoothie This Self Magazine smoothie might be dessert-inspired, but it’s loaded with nourishing healthy ingredients. Greek yogurt, almond butter, and oats combine to provide an impressive 23 grams of whole-food protein. Fresh digestion-soothing ginger adds delicious flavor and powerful anti-inflammatory and antioxidant effects. Frozen Hot Chocolate Smoothie Enjoy the flavor of hot chocolate but without the sugar crash. Thanks to chocolate protein powder and peanut butter, this smoothie is packed with protein to give you the post-workout energy you

How to Cut Sugar Out of Your Diet (For Real This Time)

Here’s some not-so-sweet news: The average American consumes 57 pounds of added sugar per year. Boil that down to daily consumption, and it’s about 17 teaspoons (more than ⅓ cup). The American Heart Association’s recommended daily cap? Just six teaspoons. Yikes. “Most people are unaware of all the places sugar hides,” says Michele Promaulayko, author of Sugar-Free 3. “Sugar is nearly everywhere, even slipped into foods we don’t even think of as ‘sweet,’ like spaghetti sauce, ketchup, bread, crackers, salad dressings, and yogurt.” RELATED: This Is What Too Much Sugar Does to Your Body These hidden sugars, and the fact that we consume so much sugar on the regular, is why Promaulayko decided to write Sugar-Free 3. Don’t be thrown off by the title: The three-week plan does not ask you to go completely without any sweet foods whatsoever. “It’s not restrictive. There’s so much you can eat and there’s no calorie counting, so you’ll never be hungry,” Promaulayko says. Follow the related OpenFit app and commit to eliminating added sugars, artificial sweeteners, and refined carbs for 21 days, “about the time it takes to form healthy new habits and to start experiencing significant results,” Promaulayko says. At the same time, you’ll learn how to read a nutrition label to spot hidden sources of sugar. (Get a head start with the Nutritious Life guide to being more sugar savvy.) You can still eat fruit, potatoes, and whole-grain pastas and breads, but by limiting excess sugar, research shows you’ll sleep better, experience less inflammation, and reduce your risk for chronic diseases including heart disease and some cancers. RELATED: Is Natural Sugar in Whole Foods Healthier Than Added Sugars? “Ditching sugar—even just for three weeks, as a start—can be incredibly beneficial to overall health,” Promaulayko says. “And the longer you stay with it, the healthier you get, obviously. You’ll have more stable blood sugar, which controls hunger and energy, sleep more soundly, and have better digestion.” Ready to cut sweets without going insane? Promaulayko shares three sugar-savvy steps. 3 Easy Ways to Cut Sugar Out of Your Diet Plan your meals in advance. “A little planning goes a long way to prevent you from falling prey to easy-to-grab processed foods when you’re hungry,” Promaulayko says. Our recipe database is jam-packed with low-sugar menu inspiration. Find sweet substitutes. When your sweet cravings just won’t quit, try herbal tea with a sweet note (like vanilla or cinnamon) or a piece of whole fruit. Since the sugars are natural and come along with fiber, they won’t increase your blood sugar the same way a store-bought cake spiked with high fructose corn syrup would. Team up. “Enlist a friend, spouse or a group of coworkers to cut sugar with you,” Promaulayko says. “You can help hold each other accountable.” Sweet! (Featured photo: Shutterstock)

How to Enhance Your Greens with Dairy (And Why You Should)

This post is in partnership with Undeniably Dairy By Keri Glassman There are a lot of confusing tips and myths in the nutrition world: new superfoods, celebrity-driven trends, “miracle diets” (spoiler alert: there’s no such thing!). But there are two time-tested foods I’ll always stand by: greens and dairy. I mean, think about it, have you ever heard a dietitian say to eat fewer greens? Probably not. Vegetables like kale, swiss chard, and arugula are loaded with antioxidants, vitamins, and minerals, and Americans eat far too little of them. RELATED: 3 Surprising Things You Never Knew About Dairy But a truly nutritious diet includes foods from various food groups, and if you’re focusing too much on one food group, you’ll miss the benefits of others. For instance, dairy pairs perfectly with plant foods, providing nutrients like high-quality protein, calcium, and B12. Dairy foods like milk, yogurt, and cheese are sources of complete protein, meaning you’ll get all the essential amino acids your body needs to function and build muscle, and you’ll score eight grams of protein in just one cup of milk. If you need help combining the two, here are some of my favorite ways to eat both dairy and greens together: Add parmesan to your salad dressing. This Caesar-like dressing has a healthy dose of parmesan for a next-level flavorful (and nutritious) salad dressing. I always add it to my Swiss chard. Make a kale and mozzarella salad. I love slicing fresh mozzarella over a bed of raw kale, lightly seasoned with pepper and garlic. The bitterness of kale and the sweetness of mozzarella make this a pairing for the ages. Oh, and did you know fresh mozzarella is one of the lowest-sodium cheeses? Best news. Green-ify your pizza. Lots of people think pizza is unhealthy, but like anything, it’s all about how you make it. Try adding your favorite green (anything works, but I love arugula) to your next homemade pizza for an added dose of antioxidants. Whole grain or cauliflower crust and protein-packed cheese will make this a well-rounded dinner the entire family will love. (Photo: Shutterstock)

How to Start Eating Healthy in 5 Easy Steps, According to a Dietitian

If you—like so many of us—are resolving to eat healthier, you’re not alone. But where to start? While cleaning up your diet can seem daunting, it’s easier than you think if you stick to these healthy-eating tips that stand the test of time. Here’s 5 ways to start eating healthy, and stick with your new eating plan for years to come. 5 Easy Steps to Start Eating Healthier Choose Color Over Calories Do you think our ancestors counted calories or macronutrients? No! The next time you cook or plate your food, think about how colorful your plate is. Instead of counting calories, aim for three different colors on your plate. This helps foster a healthy relationship with food, while putting nutrients ahead of calories. RELATED: 7 Delicious, Easy Grain Salads That Are Filled With Vegetables Of course, when I talk about “color” on your plate, I’m not talking about food coloring. I’m talking about a diet rich in fruits and vegetables. Eating foods in a variety of colors—such as kale, cucumber, lentils, bananas, and cabbage—helps promote gut health and ensures you’re getting tons of disease-fighting antioxidants. Make Your Own Meals Over 36%of Americans eat at a fast-food restaurant on any given day, according to the CDC. Although there’s nothing wrong with eating out occasionally, in most cases, we’re in the dark about how this food is prepared and what actually goes into it. What type of oil is used? How are the ingredients sourced? But choosing to cook in your kitchen means you control the quality, quantity, and nutrient density of your meal. Don’t feel like you have enough time to cook at home? Try these hacks to save time: An Insta-pot or crockpot is the perfect kitchen tool for one-pot dinners. Dump in all your ingredients, carry on with your day, then come back to a complete meal. Clean-up is easy, too! Buy frozen veggies to sauté and create a “build-your-own” bowl. Despite what you may think, frozen veggies still maintain their nutritional integrity, so you won’t sacrifice nutrition for convenience. Honor Your Hunger Diet culture has created confusion about what to eat (and when). The first step you can take to quiet the noise is to remind yourself that food is your friend. It’s essential for living, and you should enjoy it. To shift your mindset, first tune in to your body’s hunger level. Ask yourself, “How hungry am I right now?” By listening to your body and not waiting until you’re starving, you’ll make healthier decisions (not ravenous ones!). The goal is to feel slightly hungry to satisfied throughout the day, avoiding extremes. RELATED: The Best Portion Control Hack to Avoid Overeating One of the best ways to honor your hunger level is to plan ahead. You may decide to snack right before a long meeting or eat a little more at lunch before an afternoon flight. Remember your snacks need to be balanced (read: snacks that are a good source of fiber, like an apple, and have some protein/fat, like almond butter). I generally don’t leave the house without a snack in my bag. I’ve been caught too many times hungry with no food, so I’ve learned to be ready. Keep Your Portions In Check In addition to tuning into your hunger level, educate yourself on portion control. Portion control is the amount of food you should consume, based on your individual needs, which vary with factors like activity level, age, and weight. Don’t know what your ideal portion is? This is where seeing a dietitian or nutrition coach can be helpful (You can also check out the Nutritious Life portion control primer for more info.) Portion control is important, because even though the quality of your food matters (see above!), you can’t ignore quantity, either. One appetite study even shows that people trained in proper portion control make healthier food choices and choose lower-calorie foods in high-portion situations. Balance Your Plate Whether you’re preparing a meal (or a snack) at home or ordering lunch at your favorite café, eating a balanced meal is one of the best things you can do for your health. A properly balanced, nutrient-dense plate will regulate your blood sugar, provide satiety, and boost your energy to conquer your day. You may already know this if you follow the Nutritious Life healthy-eating principles, but it’s worth repeating: The key to balancing your plate is focusing on the right portions and proportions. Incorporating the right proportions of high-fiber carbohydrates, high-quality protein, and healthy fats is essential for creating a balanced plate. A good rule of thumb when building a balanced plate is to fill at least half your plate with non-starchy vegetables such as greens, asparagus, and broccoli; a quarter with high-quality protein such as grass-fed beef, wild-caught salmon, beans, and nuts/seeds; and a quarter from whole grains such as oats, quinoa, brown rice, or starchy veggies like potatoes. To help hit your veggie requirements, I recommend preparing your vegetables in advance for the week. Stock frozen greens to add to smoothies for breakfast; chop carrots, cucumber, celery, and bell peppers to add to a chicken salad for lunch; and roast a large sheet pan of parsnips, kale, and cauliflower to pair with dinner. (Photo: Shutterstock)