Feeling tired and lacking energy? It might be time to focus on your nutrition. Making changes to your diet and adopting healthier eating habits can help reduce fatigue and improve overall energy levels. Dr Wayne Lajewski shares some helpful tips on improving your nutrition and making better choices when it comes to food.
Reduce Processed Food Consumption:
Processed foods are often high in calories, sodium, and sugar, while lacking essential nutrients like fiber, protein, vitamins, and minerals. Additionally, they may contain harmful additives such as trans fats. To improve your nutrition, try to limit your consumption of processed foods. These include items like processed meats (bacon, sausage), boxed cereals (Cheerios, Frosted Flakes), and packaged snacks (crackers, chips). Opt for whole, unprocessed foods instead.
Increase Fiber Intake:
Fiber is a vital nutrient for good digestion and regular bowel movements. Unlike carbohydrates and sugars, fiber is not digested by the body. It can be found in fruits, vegetables, grains, and nuts. Dr Wayne Lajewski recommends that adults aim for 21 to 38 grams of fiber per day, while children aged 4 to 8 should consume 14 grams daily. Incorporate fiber-rich foods into your diet, such as raspberries (6 grams of fiber per cup), baked potatoes (3 grams), or avocados (5 grams per half).
Utilize Spices and Herbs:
Spices and herbs offer a flavorful alternative to adding calories to your meals. Many of them have additional health benefits, including weight management, heart disease prevention, cancer prevention, and diabetes prevention. These natural ingredients can also be used as alternative treatments for various common health issues. For example, ginger can help combat bad breath, rosemary may alleviate coughs, peppermint tea can relieve cramps and stomachaches, and ginger tea can aid with digestive issues.
Incorporate these spices and herbs into your cooking to enhance flavor and potentially boost your overall well-being.
Improving your nutrition is a key step towards enhancing your overall health and energy levels. By reducing processed food intake, increasing fiber consumption, and incorporating spices and herbs into your meals, you can make positive changes to your diet. Remember to consult with a healthcare professional or registered dietitian for personalized advice tailored to your specific nutritional needs. With these simple adjustments, you can nourish your body and enjoy the benefits of improved nutrition.
