8 Nutrition Hacks For Better Health Now!
Written by: Shivaun Conn | Nutrition Expert for the Australian Institute of Fitness
Eating healthy often conjures thoughts of strict diets, number crunching and never ending preparation. It doesn’t have to just mean “restriction” when it comes to being healthy, as there are plenty of other ways you can increase and benefit your health, without feeling like you’re stuck in a jail cell.
Nutrition Expert for the Australian Institute of Fitness, Shivaun Conn, says good nutrition doesn’t have to be hard at all, and you can start making improvements instantly with her top five hacks for a better lifestyle!
#1 Review Menus Before Going Out For Dinner
Reviewing menus in advance is a great way to increase your control in making that healthy choice at a restaurant. Plenty of restaurants and cafes are now placing their menu’s online to assist those with food allergies (or the budget conscious). You’ll be able to have a set idea in your mind of what you will be eating, without being tempted into something not-so-healthy when you get there. This also gives you a chance to work out approximate nutritional values if you are watching your calorie or salt intake.
#2 Have Healthy Snacks Close By At All Times
Keep tempting unhealthy food off your desk and out of sight. The closer and the more visual food is, the more likely we are to eat it, and more of it! If you really need to have some tempting snacks or treats at home, keep them at the back of the cupboard or fridge where they are not in plain sight.
#3 Aim For Two – Three Legume Based Meals Per Week
These could include lentil or bean soups, salads or curries, chickpea burgers or home-made hummus with falafels, or kidney bean enchiladas. Legumes are high fibre, have a low glycaemic index, are a great source of vegetable protein, are a good source of B vitamins, are low in sodium and low in fat and are gluten free (suitable for people with coeliac disease or gluten sensitivity).
#4 Check For Teaspoons Of Added Sugar (4g = 1 teaspoon) In Packaged Products
Common food to look out for that often have added sugar include yoghurt, cereal, drinks and sauces. Plenty of food items may have ingredients which seem hard to pronounce or seem very “scientific”. Sugar has also been disguised on food labels by renaming the sugar altogether. Look for ingredients/sugar names that end in “-ose” such as sucrose, maltose, dextrose, fructose, glucose, galactose, lactose, high fructose corn syrup and glucose syrups. There are other ingredients such as cane juice, dextrin, maltodextrin, barley malt, sorghum syrup and fruit juice which are all types of sugar.
#5 Keep Back Up Meal Options On Hand For Busy Nights
Having healthy meals on hand means you are less likely to order in some take-away for delivery to your home. It is so easy to pick up the phone or go online and order some take-away, which means you’ll be likely to eat unhealthily. Having quick, healthy meals ready at home will help you to stay on track.
Want to learn more about nutrition? Why not study to become a Nutrition Coach at The Australian Institute of Fitness? Learn to provide nutrition solutions for your clients through The Institute’s Nutrition Coach course, and add to your revenue stream with your sound nutrition knowledge.