Diet tips

Ensure you get essential nutrients by focusing on nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains. Avoid sugary and processed foods, opting instead for whole foods and home-cooked meals. Consider small, frequent meals or nutrient-rich shakes, stay hydrated, and read labels to avoid hidden sugars.

General Tips:  

• Small, Frequent Meals: Eat smaller, more frequent meals rather than larger ones. This can make it easier to consume enough nutrients throughout the day without feeling overwhelmed.  

• Use Meal Replacement Shakes: Consider incorporating high-calorie, nutrient-dense shakes or smoothies. They can be easier to consume and still provide essential nutrients.   

• Stay Hydrated: Hydration is the key to an optimal metabolism! Drink fluids between meals to avoid feeling too full which might compromise your mealtime.  

• Mindful Eating: Focus on eating without distractions to better recognize hunger cues and satisfaction.  

1. Plan Nutrient-Dense Foods 

• • What are Nutrient-Dense Foods?  

• • • Foods that provide a high amount of vitamins, minerals, and other nutrients with relatively few calories.  

• • Why Prioritize Them?  

• • • Ensures essential nutrients are consumed despite lower food intake.  

• • • Helps maintain energy levels and overall health.  

• • Examples:  

• • • Vegetables: Spinach, kale, broccoli  

• • • Fruits: Berries, apples, oranges  

• • • Proteins: Lean meats, fish, eggs, legumes  

• • • Whole Grains: Quinoa, brown rice, oats  

• • • Healthy Fats: Avocados, nuts, seeds, olive oil  

• • Tips:  

• • • Snack Wisely: Choose high-protein snacks like Greek yogurt or nuts.  

• • • Smoothies: Blend fruits, vegetables, and proteins to create nutrient-packed drinks.  

• • • Fortify Meals: Add vegetables to soups, stews, and casseroles.  

2. Avoiding Sugar 

• • Why Cut Back?  

• • • Sugary foods are high in empty calories yet provide very little nutrients to support your needs.  

• • • Excess sugar can lead to nutrient imbalances, and energy crashes, and can contribute to other health issues.  

• • Sources of Hidden Sugars:  

• • • Processed and refined foods, sodas, flavored yogurts, sauces, and dressings.  

• • Alternatives:  

• • • Use natural sweeteners in moderation (e.g., honey, maple syrup).  

• • • Opt for unsweetened versions of products.  

• • Tips:  

• • • Read Labels: Check for hidden sugars in ingredient lists.  

• • • Choose Whole Fruits: They contain fiber which helps regulate sugar absorption.  

3. Avoiding Processed Foods 

• • Why Avoid Them?  

• • • Often high in unhealthy fats, sugars, and additives.  

• • • Low in essential nutrients and can negatively impact health.  

• • Examples to Avoid:  

• • • Fast foods, pre-packaged snacks, sugary cereals, and ready-to-eat meals.  

• • Better Choices:  

• • • Whole Foods: Fresh fruits, vegetables, and unprocessed proteins.  

• • • Home-cooked meals: Control ingredients and cooking methods.  

• • Tips:  

• • • Cook in Batches: Prepare meals ahead of time to make healthy eating easier.  

• • • Simple Ingredients: Stick to recipes with minimal ingredients and avoid pre-packaged seasoning mixes.