24 Nutrition Tips To Get Your Diet On Track
Below is a list of our 24 research-based nutrition tips that will help you get your diet on track and have you feeling great!
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1. When you eat almonds, 20-30% of those calories are lost to digestion. This means even though the nutrition label reads 170 calories in one serving, you will only absorb about 120 of those calories.
2. If you are sensitive to dairy products but you love butter, try clarified butter which is pure butterfat with the milk solids removed.
3. Vitamin C helps to boost your immune function and protects against free radical damage. Good sources of Vitamin C include oranges, red peppers, and broccoli.
4. Getting enough magnesium may help prevent migraine headaches. Good sources of magnesium include almonds, spinach, and avocado.
5. Tropical fruits are high in sugar. These include bananas, mangoes, and pineapples. Stick to a ½ cup serving when eating this type of high sugar fruit.
6. If you are finding yourself hungry within 2-3 hours from your previous meal, this may be a sign that you need to increase your protein. Aim for 20-25 grams of protein with each meal to keep you satisfied longer.
7. DID YOU KNOW? Avocados are a great source of fiber – ½ cup has about 5 grams of fiber!
8. Fish with lowest amounts of mercury include salmon, black sea bass, scallop, shrimp, skate, tilapia, cod, oyster, and crab.
9. If you are going to eat cereal in the morning, look for cereal with less than 10 grams of sugar per serving – anything more is like eating a bowl of candy. Guidelines recommend no more than 25 grams of sugar per day.
10. Tuna is an excellent source of Vitamin B12, selenium, Vitamin B3 (niacin), and protein – about 20 grams of protein per 3 oz serving.
11. Oats are gluten-free in themselves. HOWEVER, oats can become contaminated if grown side-by-side to wheat fields, or if they are processed on equipment that also processes wheat. If you are strictly gluten-free, look for oats with a certified gluten-free label.
12. Fiber slows down digestion and makes you feel fuller longer. Healthy adults should aim or 25 grams of fiber per day.
13. Dairy products highest in lactose include milk, ice cream, whipping cream, coffee creamer, cream-based soups and sauces. Best to avoid these food items if you have an intolerance to lactose.
14. Cheeses that have the highest amount of lactose tend to be the soft cheeses such as cottage cheese, Brie, and mozzarella. The higher the lactose content, the greater the chance of stomach upset if you have some degree of lactose intolerance.
15. One thing that nutrition experts can agree on is that artificial trans-fats are dangerous. They increase your risk of heart disease, type 2 diabetes, and many other chronic diseases.
16. One cup of sliced avocado contains 10 grams of fiber and 21 grams of fat – most of that fat being the very healthy monounsaturated fat. Eat up!
17. Net carbs is total carbohydrates of a food minus the fiber content. Fiber is not absorbed by the body, meaning the calories are not absorbed and it does not raise blood sugar or stimulate the insulin response.
18. Soluble fiber attracts water to form a gel-like substance and slows the digestion of food. This slowed digestion allows for the body to be able to absorb all nutrients passing through. An example of soluble fiber is the fleshy inner part of an apple.
19. Cold pressed juice is considered to be more nutrient dense compared to traditional centrifuged juice. This is because centrifugal juicers generate heat which can destroy enzymes, and also force in air which can compromise nutrients.
20. Matcha contains a powerful antioxidant called EGCG which has shown to be a potent metabolism booster as well an appetite suppressant.
21. Avoid quick or instant oats which are the most processed of all the oat varieties – meaning less nutrients and higher blood sugar when consumed. 18. DID YOU KNOW? Your body will absorb more calories from cooked and processed foods than raw foods.
22. Non-fat or “skim milk” has a surprisingly high amount of sugar. Most brands have about 12 grams per cup – this is almost half the amount of total sugar that is recommended you ingest each day!
23. Egg yolk contains the majority of vitamins and minerals found in an egg – don’t skip the yolks.
24. Wheat raises your blood sugar higher and faster than any other carbohydrate including table sugar.
About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California and New York State with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab