Happy National Nutrition Month!

During this month, I encourage people to celebrate their health, alongside the healthy habits that have helped them reach their fitness and wellness goals. 

If you’re not where you’d like to be yet healthwise, that’s ok. It’s never too late to pick up new habits that will help improve your wellbeing, whether your end goal is to lose weight or simply to build a stronger, healthier body. 

In honor of National Nutrition Month, I’m going to share a few tips on what kind of changes you can make that will promote a healthier lifestyle. 

Let’s get started…

Carbs, Protein, and Fats: How Much Should I Be Eating?

When it comes to portion sizes, there are a lot of rules regarding quantity consumption. 

So what exactly should you be eating, and how much?

To give you a good rule of thumb, let’s look at the three macronutrients: carbs, proteins, and fats. 

Carbs 

When most people think of carbs, they think of the not-so-healthy kinds such as processed bread, pasta, or chips. 

But, contrary to popular belief, carbs are actually an important part of your diet. The key is selecting the right carbs to consume. 

Where can healthy carbs be found? Easy! Check out the following foods…

  • Fruits
  • Vegetables
  • Milk
  • Nuts
  • Grains
  • Seeds
  • Legumes

Shocked? Most people are! 

Carbs can be good for your diet and the Mayoclinic.org recommends you should consume between 225 and 325 grams of carbohydrates a day–depending on your height, weight, and activity level. 

Of course, there are reasons you’d want to cut carbs out of your diet. For example, if you are obese, one of the best ways to quickly lose weight is to lower or remove carbs from your diet. 

To find out what’s best for you, be sure to talk to your doctor or set up an online appointment with me and we can talk about what’s best for your body. 

Proteins 

Protein is an extremely important part of your diet. 

The reason: Protein helps support the health of your body’s hair, skin, nails,  blood, connective tissues, antibodies, and enzymes. 

When it comes to protein, we often think about consuming chicken or beef. But, protein is so important even vegetarians have to find outside sources of protein in the form of eggs, nuts, or plant-based snacks. 

No matter what source of proteins (animal-based or plant-based) you enjoy, health.Harvard.edu recommends that the average female should consume around 56 grams and the average male should consume around 66 grams of protein each day. 

Weight loss tip: If you’re trying to lose weight, increase your protein intake! This helps with satiety so you won’t feel as hungry throughout the day! 

Fats

Fats are another important part of a healthy diet that tend to get a bad rep when it comes to eating a diet that supports good health. 

However, avoiding fats altogether can be detrimental to your body. Fat sources are important as they…

  • Provide your body with energy. 
  • Support cell growth.
  • Keep your body warm.
  • Help your body absorb various nutrients. 
  • Aid in hormone production.

Fats are so important, in fact, that the Cleveland Clinic recommends an average person should consume between 44-77 grams of fat per day, based on a 2,000 calorie per day diet. 

(Of course, if you’re working on losing weight, your fat intake should be less!)  

The key is avoiding unhealthy fats…

  1. Saturated fats, which come from red meat, full-fat dairy products, and poultry. 
  2. Trans fats, which are mostly found in bread, butter, and spreads, packaged foods. 

Instead, stick to healthy fats such as:

  • Avocados 
  • Fatty fish (i.e. salmon, tuna, mackerel) 
  • Nuts (i.e. walnuts, almonds, cashews)
  • Seeds (i.e. flax, chia, pumpkin) 
  • Oils – (i.e. olive, canola, sunflower)

Multivitamins and Supplements 

Getting all the vitamins and nutrients you need to thrive can be a challenge–even when you eat a well-balanced diet. That’s why most people turn to a daily multivitamin or supplement regimen. 

Of course, it’s important to talk to your doctor before adding any new form of vitamin or supplement to your mealtime routine. However, here are the most recommended vitamin and supplement needs for both men and women…

Recommend Men’s Vitamins/Supplement list:

  1. Zinc – supports testosterone production 
  2. Fish oil – supports heart and prostate health
  3. Whey protein powder – Supports muscle health 
  4. Vitamin D – supports bone health and reproductive health
  5. Daily Multivitamin – covers all the nutrients men might not get enough of in their diet

Recommend Women’s  Vitamins/Supplement list:

  1. Calcium – supports bone health and healthy muscles 
  2. Vitamin D – supports bone health & reduces the risk of some cancers
  3. Iron – increases the health and quantity of red blood cells 
  4. Magnesium – helps regulate blood pressure & blood sugar levels
  5. B12 – keeps the brain and nervous system healthy 
  6. Fish oil – is rich in omega-3 fatty acids 
  7. Daily Multivitamin – covers all the nutrients women might not get enough of in their diet

Carb Substitutions

Before I wrap up, I want to stress that achieving better nutrition often boils down to making simple, healthier choices that will impact your health in the long run. 

I know that a lot of people struggle with carb consumption. So, in celebration of National Nutrition Month, I’m going to share a few of my favorite carb substitutes that will make a big difference in your diet. 

Here are 5 quick carb substitutions you can try! 

Lettuce Wraps

Put down the bread. The next time you go to make a sandwich, use a lettuce wrap instead. Wraps are delicious and I promise with all the delicious ingredients inside your wrap, you won’t miss the carbs for a second! 

Spaghetti Squash

Are you a pasta lover? You’re in good company! Pasta is delicious, and when you use spaghetti squash instead of regular pasta noodles, you won’t have to feel guilty about enjoying your meal. 

Cauliflower Crust 

There’s no denying that pizza is a popular comfort food.To make your next pizza even healthier, try using a cauliflower crust recipe. 

Portobello Mushrooms

Portobello mushrooms are savory, filling, and versatile. Instead of grabbing a bun at your next BBQ, try grilling these mushrooms instead as a bun replacement. Not only are they a healthier option, but they will add great flavor to your burger or chicken sandwich! 

Eggplant Slices 

Eggplant is another hearty veggie variety that can be used as a quick carb substitute. The next time you’re making lasagna, skip the noodles. Instead, thinly slice layers of eggplant and use them as the foundation for your dish! 

If you have any questions regarding your health or what you should be doing to attain a healthier body, I want to invite you once more to schedule an online appointment with me. 

Schedule an appointment here! 

Happy National Nutrition Month! 

Yours In Health,