Five Ways To Get In More Nutrients!
Every system in the body requires energy from the nutrients found in the foods that we eat. Nutrients found in our food typically fall into two main categories: Macronutrients and Micronutrients. Macronutrients are eaten in large amounts and fall into three categories: protein, carbohydrates, and fat. They are essentially the building blocks of your diet, providing your body with energy. Micronutrients are your vitamins and minerals, which are needed in much smaller amounts BUT are critical to your health. Micronutrients actually work together with macronutrients to perform hundreds of roles in the body. They are essential for many aspects of health: metabolism, growth, and the production of enzymes, proteins, and hormones (to name a handful!).
I read recently that the human body requires around 40 different micronutrients for normal metabolic function! While you only need a small amount of micronutrients for optimal health, deficiencies can be very serious.
So, let’s get into ways to get more in!
1. Eat More Vegetables! Aim to fill at least 1/2 of your plate with veggies (3/4 is even better).
I think this is an easy way to get in more nutrients without really having to calculate or track anything;). Just fill up 1/2 of your plate with veggies! I’m more of a visual learner, so this was an easy win for me. Vegetables not only have micronutrients like vitamins and minerals, but they have phytonutrients (also called phytochemicals) that have been shown to play an important role in maintaining good health and preventing disease. Try to aim for a variety of vegetables, with a variety of vibrant colors. This brings us to our next tip to get in more nutrients…
2. Eat The Rainbow!
Eating a variety of brightly colored fruits and veggies (more veggies!) is a great tip if striving for optimal health. We NEED a variety of nutrients, and the bright and deep natural colors of vegetables and fruit indicate specific nutrients found in that plant. All of the different colors actually represent different healing compounds. Consuming different colored plants helps to ensure that you are getting as many essential nutrients as possible ("essential" means that your body cannot produce it; you must get these nutrients through the foods that you eat), as well as antioxidants, fiber, and more. For example, orange and yellow vegetables tend to be higher in vitamins C and A. Green fruits and veggies are higher in vitamins K, E, and B. So eat the rainbow! Make sure it's a REAL food rainbow though…we’re not talkin’ about Skittles or Fruit Loops;).
3. Make Nutritious REAL Food Swaps.
There are so many health-promoting food swaps that could boost your nutrient intake. Have you ever tried using spaghetti squash instead of spaghetti pasta noodles? It’s a good source of vitamin C, manganese, fiber, and B vitamins! We like to eat ours with meatballs and sauce like traditional spaghetti, or baked into a casserole with meat, egg, and veggies. Spiralized vegetables like zucchini, butternut squash, beets, and carrots (all full of anti-oxidants and micronutrients that benefit health) are also fun and delicious substitutions for pasta. You may have heard of riced cauliflower, sometimes eaten in place of white rice. Last night I had sloppy joe’s on top of roasted sliced sweet potatoes (instead of on a hamburger bun), and oh my were they delicious! Remember…eating real, whole foods (like squash, potatoes, cauliflower, etc.) is going to give you way more of a nutritional punch than processed foods, and will also help to regulate blood sugar. Do you like burgers? Try it on a salad instead of on a roll (or use a grilled portobello or baked sweet potato rounds for a bun), maybe paired with roasted or grilled veggies instead of fries. Just a few ideas!
4. Chew Your Food
Did your grandmother or mother ever tell you, “Slow down and chew you food!” I know mine sure did! While it may have been annoying at times, it is actually very important. I was known to inhale my food, and was a pretty fast eater well into adulthood. It wasn’t until I learned about digestion, and why slowly chewing your food is important that I started to slow down and mindfully eat my meals. Don’t get me wrong, it’s a conscious effort. Sometimes I slip back into old habits, gobbling down my food before realizing it. Now that I understand the importance and health benefits, I try to make an effort to slow down. When you see and smell your delicious meal, you begin to salivate. Did you know that your saliva contains digestive enzymes? One of these enzymes, called salivary amylase, immediately starts to break down carbohydrates into smaller compounds helping to lighten the load of the digestive process down stream. Taking the time to chew your food into smaller pieces will help improve digestion and allow that food to be metabolized more effectively and efficiently. Gobbling down your meals can cause bloating, discomfort, less nutrient absorption, and often can lead to over eating. The next time you eat, try to pause and think about what you are eating: the taste, the smell, the texture. Choose to sit down and eat, rather than standing or moving around. I know it’s tough sometimes, and I am not innocent when it comes to “eating on the run”. Busy mama here! While not perfect, I am more mindful of it these days and notice immediately how different I feel when I do not slow down and calmly eat. Plus, I love eating and it really is so much more enjoyable when you take the time to stay present in the moment while doing it.
5. Eat locally grown, soon after it’s been picked!
Well how would I do that, I don’t grow my own veggies? Most people these days do not have the luxury of growing their own food. However, buying locally-grown produce from your farmers market may be the next best thing! Eating locally grown and “directly from the earth” maximizes the minerals and vitamins (and and yumminess) you get from your produce. When you pull vegetables or fruit from the earth (or tree, bush, vine, etc.), you are separating them from their nutrient source. Freshly-picked produce has loads of antioxidants, vitamins, and minerals, but they start to break down and reduce with each passing day after being picked. Some of the produce found in your grocery store may have been shipped in from all over the country (or world!), and are typically weeks old before hitting the shelves. The produce you buy from your local farmer is usually picked within a day (or sometimes hours) before you buy it. Plus, it feels great being able to directly support the folk’s that are growing your food, and their families. You really can’t get any more fresh and nutrient-packed than this (unless you grown your own). As a side note, buying frozen veggies and fruit is another great option because they are typically picked at peak ripeness and frozen immediately after being harvested, locking those nutrients in place until you decide to eat! It saves money too, which is always a plus;).
Well, there you have it: Five Ways To Get In More Nutrients. There are so many “little things” or changes that we can make that can lead to big improvements in different areas of health. I hope that this information is helpful. Thank you for reading, and remember to eat your veggies!
Jaime :)
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