Small Nutritional Changes Can Make a Big Difference

From FW Daily News (IN). Sound general dieting advice here.

"Small changes in your diet can increase your energy levels, improve your hand-eye coordination, help with weight loss and even improve the vibrancy of your skin. The following are common nutritional mistakes that are easily fixed with a little planning. Learn how a few changes can improve your overall wellbeing.

Skipping breakfast

Avoid skipping meals, especially breakfast. The best way to keep your metabolism high is to eat consistent meals. Your body needs to fuel up before activities.

Remember to eat for the future, not for the past. When the body has consistent meals, it avoids going into starvation mode. Even though most of us have plenty of food available, the body reads inconsistency of meal timing as a means to kick into survival mode.

Instead of using stored body fat, it will hold on to it. The metabolism slows to conserve energy and muscle is often used for fuel. Skipping breakfast not only slows your metabolism making it harder to lose body fat, but it also decreases your hand-eye coordination. To feel your best, start eating breakfast and make better choices throughout the day. Also, stop eating 2-3 hours before bedtime so you are sure to wake up hungry. If eating before bed is a necessity, choose light, easily digestible foods.

Replacing meals with energy bars or drinks

Although energy bars or drinks can be convenient, they are still processed foods that aren’t providing you with proper nutrition.

Even though some bars are better than others, the dried fruits and granolas are really high in sugar. They often contain fortified nutrients, meaning that the items are not naturally containing certain nutrients, but they are added to boast health benefits.

There is just no substitute for nutrients coming from real foods like vegetables, fruits, proteins and complex carbohydrates. Reach for real food when possible and try not to use energy bars or meal replacement shakes as a staple in your diet. Choose food closest to its natural state for the most nutritional value.

Trusting nutrient claims

Be aware of how much you buy because of a nutrient claim on a package that boasts health. Most items claiming something aren’t really that healthy.

Common nutrient claims include: “fat free,” “0 grams trans-fat,” “no high fructose corn syrup,” or “made with whole grains.”

While these claims are things we do need to be aware of, most are still made with ingredients that offer little to no nutritional value. Look at ingredient lists to determine what nutrition the food really has to offer. Just because a brand of cookies claim to only have 100 calories and no trans-fat doesn’t mean it’s healthy. It’s still a cookie that is made with white flour and sugar.

It’s best to avoid as many packaged foods as possible, no matter what they claim. Add more vegetables into your diet and reap the benefits of whole foods nutrition.

Not drinking enough water

Not drinking enough water can lead to dehydration and every system in your body relies on water to function. Water helps flush out toxins in vital organs and helps carry nutrients to cells.

According to the Mayo Clinic, even mild dehydration can drain your energy and make you tired. Although each individual requires a different amount of water according to several factors, the easiest way to start is to drink eight 8 ounce glasses of water daily. This means plain water, not flavored waters. Eliminate pop (diet or not) and sugary energy drinks and limit coffee intake to increase consumption of water. Getting enough water also helps with digestion, weight loss, headaches and much more. Try using a reusable bottle that you can take with you anywhere."