Back to the Nutrition Basics – Declutter and Reset
Start your fall off simple and go back to the basics!
A common comment I hear from clients after having some discussion about their health and nutrition is, “I was making it so complicated, everything we hear and read makes eating feel complicated”. This is one of my favorite ah-ha moments with clients. The reason why is that we are bombarded with a mass amount of information every day, yet the basics of nutrition are rarely talked about.
When we can quiet the overwhelm and go back to the simple basics of nutrition, it is like taking a breath of fresh air again. I remember in volleyball practice, I had a coach who always said, “let’s go back to the basics!”. This could not be truer for nutrition information.
Here are the 4 nutrition basics that can help you declutter your nutrition knowledge brain and contribute to healthy eating!
The 4 Nutrition Basics
1. Hydrate
This is number one on my list because it’s something that can be brushed under the carpet very quickly but has a major impact on how you feel. The classic message preached is 8 cups a day or 2L of water a day. This is a great start but this often is not enough for individuals who are active in the day. 2L of fluid a day is a starting point, but remember, it may not be enough.
What counts as fluid? This is a great question and the answer is truly just about anything- fruits, soup, tea, water, smoothies, and the list goes on. The recommendation for coffee and caffeine is that 3 cups (750ml) of coffee can be put towards hydration but beyond that, it is best to switch to water as caffeine has a diuretic effect (simply- it makes you pee).
2. Build meals or snacks around protein
Whether we are eating a meal or snack, it is important to try and incorporate protein. As a general guide, aim to have ¼ of your portion be a source of protein for meals and simply just a source of protein for snacks. Protein can come in many forms such as whole grain, dairy, meat, beans/legumes, tofu, or nuts/seeds.
Here are some examples:
Lunch: hummus and vegetable wrap using whole grain tortilla and Greek yogurt on the side
Snack: Apples and peanut butter
We have many other snack and meal examples right here on the blog!
3. Add in Colour
We all know fruits and vegetables are important but the confusion comes from all the ideas around superfoods and lists of must–have-foods to prevent X, Y or Z. The thing that matters most is that there is colour on your plate. There will be days where you may only have 1 or 2 colours… the remarkable thing is that your body knows how to handle this and it‘s what we do over time that counts.
4. Fiber
Lastly, it is important to incorporate fiber into every meal and snack. Whole grains and beans/legumes will give us the most bang for our buck when it comes to fiber and helps to balance out a meal. Fiber in the form of soluble, helps keep everything flowing, such as what is in pears or prunes. Insoluble fiber adds bulk, such as the wheat germ. Both forms of fiber help to keep your digestive system functioning at its best and feeds the healthy bacteria in your gut.
There you have it! The four nutrition basics that are central to healthy eating. If you find yourself overwhelmed, print out this list and think “Protein, colour, fiber” and never forget that glass of water on the side.
BONUS lunch pack tip
As students go back to school, these basics are a great tool to use when packing your child’s lunch. Ensure the lunch includes:
- A drink, preferably water
- Protein
- Colour
- Fiber
A great check-in and something you can teach to your kids as they grow.
Start your fall off simple and go back to the basics!
Interested in learning more about balanced healthy eating?
At Health Stand Nutrition, our experienced Registered Dietitian team has worked collaboratively to develop the tools, systems, and resources to help guide you on your journey of what, when, and how much to eat for optimal health.
Check out these previous articles on our blog!
Alison Epp
Disordered Eating, Emotional Eating, Sports Nutrition, Fertility/Women's Health
Empathy and kindness are two things you will notice about Alison, oh, and her love of good food and sport! Alison is known for her client-centered approach that looks at a person as a whole in all aspects of physical, mental and spiritual health. She specializes in eating disorders, emotional eating, sports nutrition, fertility and women's health.
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