Simple Ways To Get The Nutrients You Need Every Day
When you lay down at night, do you often hit the pillow promising yourself that tomorrow you’ll eat better? Often it’s at the end of the day when people take a mental tally of how they’ve eaten and more times than not, it’s not good. When you eat poorly day after day, you’re putting yourself at risk for weight gain and future health problems. If you’re tired of worrying and you’re ready to change your eating habits, here are some of the simplest ways to get the nutrients you need every day.
Eat More Produce
When you consider vitamin-rich foods, you likely think of fruits and vegetables. Both provide vitamins and minerals that your body needs and prevent conditions like heart disease, digestive issues and obesity. Fresh produce also fights cancer because of its antioxidant properties. To keep things interesting in the fruit and vegetable department, pick up handy veggie trays and fruit platters. Look for new things you’ve never tried and don’t be afraid to stock up on frozen goods.
Take a Supplement
In today’s busy world, it’s difficult to eat enough portions to get every single nutrient. This is where vitamins or a high-quality isolate protein powder comes in. Vitamin supplements fill those nutritional gaps when you can’t eat as healthy as you’d like. Plus, vitamins are easy to take wherever you go especially if you travel for work. If exercise is part of your daily routine, a protein powder will give you all the nutrients you need to build muscle mass and repair tissue. Specifically, isolated powders are free of gluten, fat and excess calories.
Choose Lean Meats
If you eat meat, you have an easy way to get iron and vitamin B12. When selecting beef or pork, opt for lean cuts such as tenderloin. With ground beef, your best bet is 90% lean or higher. If you buy chicken, look for pieces that have the skin removed. Although these may be more expensive, you’re better off picking choice cuts and eating meat just a few times a week instead of eating low-quality. It’s also important that you cook meat in a healthy manner such as grilling or baking and not fried in fat.
Turn Down Fast Food
Part of getting your daily nutrients also means taking a stand against fast and convenience foods. Instead of the nutrients that your body needs to be healthy, fast foods are filled with fat, sugar, sodium and hundreds or thousands of calories. While everyone should be able to enjoy fast food on occasion, the problem is junk food becomes addictive very quickly. The same applies to sugary soda, ice cream and candy. When you consume these foods every week, you increase your chance of obesity, diabetes, heart disease and digestive complications.
Don’t Ignore Carbs
With all the hype about low-carb diets, you’d think carbohydrates were enemy number one. While refined carbs such as white bread, cookies, cakes, pasta and cereals should be avoided, complex carbohydrates are healthy and should be part of your diet. These include white potatoes with the skin, oatmeal, beans and 100% whole grain bread. These complex carb foods are packed with nutrients and fiber keeping you fuller longer and also aiding in digestion.
Bone Up on Calcium
Another nutrient that you must get enough of is calcium. As you know, calcium is needed for strong bones and teeth, but it’s also utilized by muscles. The older you get, the more calcium you need so it’s important to keep plenty of calcium-rich foods in your diet. The best sources are yogurt, milk, cheese, sardines, fortified juices and of course, pill form. Be sure to choose a supplement that also contains vitamin D for better absorption.
Improving your diet and getting the proper amount of nutrients each day isn’t difficult. If you commit to eating more whole foods, using supplements and avoiding junk food, you’ll see your health and the way you feel dramatically improve.
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