7 Important Tips for positive nutrition habits

This passage discusses the importance of periodic check-ins with nutrition habits and how small changes can add up to improved nutrition.

It suggests that there is no single right way to approach nutrition but positive habits that fit your lifestyle can help you achieve your goals such as weight loss, improved medical health, sports performance, and better sleep.

The passage also introduces iHerb products as a way to make eating better easier. Overall, the passage emphasizes the importance of taking manageable steps toward better nutrition habits.

  1. Reduce Your Sugar Intake by Half Sugar is hidden in many foods, including sauces, dressings, and bread, and excessive sugar intake can lead to health problems like high blood pressure, fatty liver disease, and diabetes. The American Heart Association recommends no more than 150 calories of added sugar per day for men and 100 calories per day for women. You can reduce your sugar intake by using zero-calorie sweeteners or eating smaller portions of sweetened foods like cookies.

  2. Increase Your Fiber Intake Fiber can help you feel fuller after meals, preventing overeating and snacking. You can increase your fiber intake by eating more fruits, vegetables, whole grains, seeds, legumes, and dried fruit. Fiber supplements are also available in capsule and gummy form.

  3. Eat Protein at Every Meal Protein is another nutrient that can help you feel full and reduce snacking. Incorporate protein into breakfast, lunch, dinner, and snacks by eating nuts, seeds, fish, and protein powder blended with fruit.

  4. Choose Appropriate Portions When serving your meals, ensure your protein portion is about the size of your palm, your carb portion is no larger than the size of your fist, and your plate or bowl has at least one cup of fruits or veggies. Serve your meals on a smaller plate to help control your portions.

  5. Don't Skip Meals Skipping meals can make it harder to achieve your weight loss goals. Eat appropriate portions of good-quality food throughout the day, including shelf-stable options like protein bars, salmon, tuna, nuts, and crackers. Aim to eat within an hour of waking up and every three to four hours throughout the day.

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