A woman with light brown hair looks at the camera and her hair flies in the went, covering up some of her face.

By: Karen Manschot, MS, RD, LDN, CEDS

 

Ah, a new year.  A new calendar. And with these things, a cultural increase in commitment to making changes to diet and exercise.

You are under no obligation to make any changes to how you eat or exercise this month, or any month, of the year. However, if you are wanting to make a change that’s not rooted in diet culture, where might you start?

My clients hear me say it often – the foundation of good nutrition is eating enough. It’s not a particular amount of leafy green vegetables. It’s not eating protein to excess. It’s not restricting added sugars. The foundation of good nutrition is eating ENOUGH.

 

So, what does eating enough look like?

If you are not currently working with a dietitian and want to get a sense of whether you’re eating enough, ask yourself the following questions:

  1. Do I consistently eat 3 meals per day? (A meal, by my definition, contains sources of carbohydrates, fat, protein, and fiber/color (think fruit or vegetable). Or, includes at least an entree and two sides (think turkey and cheese sandwich with avocado, chips, and an apple))
  2. Do I eat snacks between my meals? (A snack, by my definition, includes at least two food groups, such as a fruit and a protein, a grain and a fat, etc.)
  3. Do I eat every 2-5 hours?

If you can answer yes to all of the above, chances are good that you are eating enough. If you answered no to one or more of the above, it would be worth first resolving to eat 3 meals, plus snacks, every 2-5 hours before making any other changes to your nutrition.

Cropped shot of three friends eating burgers outdoors

Want other ideas for improving your nutrition?

I am a fan of asking my clients, “what do you think you could add to that meal or snack?” Perhaps you, too, could consider trying any of the following:

 

Want to add more fruits or vegetables?

  • Add thawed from frozen berries or other fruit to yogurt and granola
  • Add sliced or mashed avocado to sandwiches, wraps, toast, or salads
  • Add fresh or frozen leafy greens to pasta sauces or soups
  • Add mandarin orange cups to your packed lunch
  • Add baby carrots or mini bell peppers alongside a snack of pita chips or pretzels and hummus

 

Want to add more protein-rich foods?

  • Add a rotisserie chicken to your weekly grocery list – incorporate into wraps, salads, sandwiches, or pair it alongside a grain and a vegetable for a quick meal
  • Add pureed white beans to your favorite soup or sauce (drain and rinse canned white beans, blend in a food processor or with an immersion blender, stir into to a soup or sauce for added creaminess and nutrition)
  • Add a glass of milk alongside your breakfast and morning coffee
  • Add more slices of deli meat to a sandwich or wrap

 

Want to add more good sources of fat? 

  • Add more nuts and seeds
  • Add pistachios, almonds, or cashews to a bowl of popcorn as an evening snack
  • Add chia or flax seeds to yogurt, smoothies, or oatme
  • Cook with butter or oil instead of cooking spray
  • Saute veggies in olive oil
  • Scramble eggs in butter for breakfast

 

Want to add more whole grains?

  • Add oatmeal to your weekly grocery list – use it to make overnight oats, stove top or microwave oatmeal in the morning, or make a pan of baked oatmeal at the beginning of the week to enjoy for breakfast all week long
  • Add corn tortillas to your line up for taco night
  • Consider making a grain based salad at the beginning of the week to use in packed lunches or a quick side with dinners – barley, farro, or quinoa would all make for great salad bases

 

Want to work on hydration?

  • Keep a reusable cup or bottle on your desk at work to sip on water throughout the day
  • Start and/or end your day with a glass of water – drink one after getting out of bed in the morning, or enjoy one before you go to bed at night
  • Stock up on your favorite decaf tea – keep it in your line of sight on your kitchen counter or desk at work to remind you to brew yourself a cup during the day
  • Make your water more fun and flavorful by adding sliced citrus, frozen berries, or sliced cucumbers

Want to add more variety?

  • Try a new recipe each month
  • Pick up a new-to-you item to try each time you go to the grocery store
  • Swap out the bread you usually use for sandwiches and try using a bagel, a croissant, or a pretzel roll
  • Visit a produce stand, farmers market, or ethnic grocery store that you don’t usually go to, and pick a few new-to-you things to try out

 

Looking for other self-care ideas?

Not looking to make changes to your dietary habits right now, but still wanting to change how you care for yourself in the year ahead? Consider the following:

  • Go to bed earlier – even if it is just 10 minutes earlier, to get a little bit more rest/sleep
  • Text or call a different friend each week who does not live near you, just to catch up
  • Read a book a month
  • Try out a new hobby – the sky is the limit here! Any interest in photography, knitting, painting, or bird watching? There is no time like the present to start!
  • Spend less time on social media – maybe delete an app or two, see how it feels.
    • Or, set screen time limits on your phone as a way to more intentionally check in with yourself about how long you have been scrolling
  • Wear more comfortable clothes – maybe you part ways with clothing that no longer fits in favor of clothing that fits your current body
  • Get outside more often – maybe this is a walk around the block in the morning or evening, maybe it’s sitting in the sun for a few minutes during your lunch break
  • Say no to plans if you are tired and in need of more rest

 

Wanting more support around your relationship with food, body image, and/or exercise this year?

Our team of Registered Dietitians would love to support you! Get in touch with us here!