5 Steps to Improve Your Diet and Nutrition

5 Steps to Improve Your Diet and Nutrition

Diet and nutrition are often viewed through the lens of calories, fats, proteins, and carbohydrates. But the food on your plate does more than add or subtract inches from your waist, or make it easier to build muscle at the gym. It can even change the way your cells communicate with each other.

For example, having a diet higher in omega-3 fatty acids sets off a chain reaction at a cellular level that protects against inflammation and weight gain. 

The food you eat also influences your hormones. For example, consuming a diet that’s made up mostly of carbohydrates (bread, pastries, potatoes, rice, sweets, and fruits) raises your body’s demand for insulin to bring down blood sugar levels. Insulin is also the fat-storing hormone, so chronically high levels of insulin can make it harder to lose weight. 

To help you prevent disease and stay in shape, we asked our team at Bethel Family Medicine to put together a list of easy steps for improving your diet and nutrition. 

  1. Start cooking meals from scratch 

There’s some real satisfaction that comes with preparing a full-course meal. Fortunately, these days there are plenty of resources to show you how to do that, even if you’ve never cooked something more complex than an omelet. 

The reason why you should invest time in cooking your own meals is that it enables you to avoid all the additives, artificial flavors, extra sugar, and harmful fats that come with fast food and pre-prepared meals. 

Using fresh ingredients, you can even cook the same meals you enjoy at your favorite fast food restaurant. Not only does it taste better, but it’s better for you as well. 

  1. Participate in healthy eating challenges 

Sugar is found nearly in any product, even seemingly healthy ones such as fruit yogurts and bread. 

Going through a 10-day no-sugar challenge, for example, can reset your taste buds and make you more sensitive to sugar. This will enable you to perceive foods such as dark chocolate to be sweeter than in the past. As a result, you can naturally adjust to a lifestyle that requires less sugar to keep your sweet tooth satisfied. 

  1. Get more protein in your diet 

If you have constant energy crashes and find yourself starving, but you don’t know why it could be, you may need to add more protein to your diet. Protein not only keeps you full longer, but it also balances out your insulin levels, helping to keep your energy levels stable throughout the day. 

  1. Don’t eat while watching TV

Eating while watching a movie or a TV show makes it incredibly difficult to be mindful of your portion size. Besides, you won’t even fully enjoy your meal or entertainment since your attention is divided. 

  1. Don’t go shopping without a list 

It’s so tempting to buy chocolate bars, pastries, and biscuits when they’re on sale, but what if you give yourself a reason to not buy them no matter how good the deal might be? One of the best ways to keep junk food off your fridge is to shop with a list. 

Get expert nutrition advice 

Much of the nutrition advice out there is confusing and, at times, downright dangerous. If you want to get in shape, or if you want to better manage your diabetes or prevent complications associated with other chronic diseases, contact us to schedule an appointment. Our experts can help you with a personalized nutrition plan based on your health needs and goals. 

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