Habits I learned in Nutrition School (That I wish everyone knew)
Food is personal and honestly.. there is no right or wrong. There are, however, simple habits that all of us can implement to improve our day to day nutrition.
1) Weight and BMI does not equal Health
Society goes back and forth on supporting health at every size, body positivity - and part of it is true. Sometimes, health metrics like labs, fitness, and sleep matter more than scale numbers. Your weight on the scale does not give you the complete picture.
To-Do: Annual Physical check
2) For the love of god EAT REGULARLY
Yes intermittent fasting works for some, especially short term. But for most people, consistent 2-3 meals daily supports stable blood sugar, lower inflammation, and better metabolic health over erratic snacking or fasting. Your body likes it better when it knows what to expect.
Quick fix: Have a nut bar, seed bar (I recommend almonds & pumpkin seeds) handle for those ‘im too busy to eat’ moments’.
3) Carb is not the enemy - We need it!
Especially if you are interested to use your brain to THINK, or your body to PERFORM (training, competition, a workout). Whole food carbs like fruits, grains, and veggies deliver essential fiber and nutrients that your body craves. Keep the indulgent desserts for special occasions.
Quick fix: Frozen rice, Frozen sourdough/ multigrain toast are great carb options to have in the kitchen.
4) Eat your Fibres - Green powder only is not it
Green Powders are super convenient but it does not deliver the same satiety you’d get from real food. Aim for 25-30g fiber daily from vegetables and fruit to cut risks of heart disease, diabetes, and early death.
Quick fix: Add frozen berries & spinach in your smoothies
5) Spread Protein Evenly
Protein has been getting all the hype lately, and more and more convenient protein options are appearing on the market. In general, aim for ~25g protein per meal across 2-3 meals to preserves muscle and meets satiety needs. This is much better than loading it all at dinner.
Quick fix: High protien yogurts / skyr are great additions to lighter meals such as breakfast or lunch. Single pack formats make it easy to bring it as a small treat during the day.
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Stay Glowy xx,
Erica
