When your days are busy or chaotic, it can become tough to make good nutrition a priority. Especially if meal time has a way of sneaking up on you. Once the hunger pangs start, it’s much easier to dial your favorite restaurant for takeout or grab a pizza from the freezer. Nothing wrong with that once in a while, but if you want to be ready for whatever life may throw your way, it’s important to take care of yourself and your family. Good nutrition every day is a great place to start. We talked to Nutrilite™ experts about small changes you can make to improve your nutrition. Here are some easy ways to help give your body the fuel it needs keep up with a healthy, active lifestyle.
Plan meals for the week
Convenience meals with questionable nutrition happen when you are pressed for time or you open a refrigerator to find empty shelves. Planning your meals and shopping for the week will help, as will dedicating one afternoon a week to meal prep so all the ingredients are ready to go. You may think you can’t possibly squeeze that into your schedule, but you can start small. Try one or two meals a week. When you realize the amount of time and frustration it saves later, you’ll become a believer.
Fill half your plate with fruits or vegetables
The World Health Organization recommends that individuals get 5-9 400-gram servings of fruits or vegetables every day, so it’s important to include those in your meal planning. One way to ensure you’re hitting that target is to dedicate space for them at each meal. Aim to have half your plate filled with fruits or vegetables, while the rest can accommodate lean proteins and whole grains.
Eat in season
Fresh is always better when it comes to fruits and vegetables because they begin losing nutrients as soon as they are harvested. Farmers markets are a great way to ensure you’re getting the freshest. Plus, you’ll see what’s in season and get inspiration for new recipes. If fresh isn’t an option, frozen or canned vegetables are still nutritious, but try to skip the ones that come with premade sauces or a lot of additives. Look for versions that say no sugar added, unsweetened, packed in its own juice, no salt added or reduced sodium.
Say no to empty-calorie snacks
Planning ahead helps with snacks as well as meals. Make sure you have an ample supply of fruits that you can eat out of hand or vegetables that are easy to prep for grab-and-go snacks. And don’t forget the protein. There are plenty of recipes online for easy-to-make protein bites or bars. If you go for the pre-packaged version, read the labels first to ensure they are not doing more harm than good. Choose water Adequate hydration is a key part of your overall health. Sodas, coffees and teas filled with sugary add-ins may provide you with a short burst of energy, but they also come with empty calories. And caffeine can have dehydrating effects. When possible, choose water. Try to drink between 72-96 ounces each day (between 2-3 liters).
Add a daily supplement
Whole foods are the best sources of vitamins, minerals and phytonutrients. But research shows that most people fall short of getting the daily nutrients they need through their diet alone. A daily multivitamin supplement can help fill those nutritional gaps. Adults can consider Nutrilite™ Daily, which offers 100% or more of the Recommended Daily Value (RDV) of 17 essential vitamins and minerals. For children, try Nutrilite™ Kids Chewable Daily, which has 19 essential vitamins and minerals, including 12 that meet 100% of their RDV. Once you cover the basics, take a look at specific areas where you might want more attention. Want to support your immunity? Research shows that vitamin C is key in helping maintain healthy tissues and supporting your immune system function.* A supplement like Nutrilite™ Vitamin C Extended Release can easily fill the vitamin C gaps in your diet as one daily serving is equal to the vitamin C in seven oranges, 16 lemons or six grapefruit! Are you spending most of your time inside and missing out on the health benefits of sunshine? Consider Nutrilite™ Vitamin D to help ensure you’re getting enough of this important vitamin.
These are just a few ways to put you and your family on the path toward better nutrition and optimal health.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease