Nutrition plays a huge role in our lives, and yet maintaining a healthy lifestyle with a focus on nutritious foods can be a challenge. Along with New Year’s resolutions, there is also a need to focus on eating healthy and staying fit. But where to start? How do you choose healthy from unhealthy? How much is too much? And many such questions bombard our mind and wear us down. Well, not anymore.
Celebrity nutritionist and founder of QUA Nutrition, Ryan Fernando, joins hands with California Walnuts to share five tips to help you up your nutrition game.
Welcome Omega-3s to Your Diet
Omega-3 is an essential nutrient, but our body cannot make it from scratch; Therefore, we must get it from foods. Omega-3 is a source of good fat, and the nutrient has been linked to a number of potential and proven health benefits. For example, it may play an essential role in reducing the risk of heart disease1, help support a healthy immune system2 (as part of a healthy diet), and support brain health3, among other functions. Can help maintain. They are the only tree nut that is significantly high in plant-based omega-3 ALA.
protein makes you feel full
In addition to omega-3 fatty acids, you must ensure that you are getting enough protein in your diet. A macronutrient that your body needs in large amounts to stay healthy, protein helps curb unnecessary cravings, build lean muscle and maintain a healthy weight. This nutrient is also used by our body to build and repair tissues. Eggs, chicken, dairy products and California walnuts are some good sources of protein to include in your daily diet.
snack smart
If you are planning to have breakfast, how about choosing options that will not hinder your healthy lifestyle? Avoid snacks high in sugar, salt and fat, and opt for snacks containing fruits, vegetables, nuts and whole grains. My go-to snack is a handful of California walnuts with black raisins. I mix black raisins with a handful of walnuts – this is also my way of beating post-meal sugar cravings.
practice portion control
Don’t just watch what you eat, but also how much you eat – and this isn’t limited to weight watchers. Whether you’re bored, want to finish eating leftovers, are feeling sad, or simply have a wide spread in front of you – any circumstance can lead to overeating, and you should avoid it. If not, in the long run, it can lead to a variety of diseases including obesity and diabetes. Portion control involves eating a healthy mix of foods in limited amounts, which helps you keep a close eye on how many calories you consume. Use a measuring cup if necessary. Ideally, half of your plate should be vegetables, the other half should be grains and lean proteins.
Also: 7 Fitness Tips for 2023: Be Persistent, Track Progress, and Educate Yourself
read that label!
The first step towards making better and safer dietary choices is to read the nutrition labels on all the foods and beverages you buy. The goal of a healthy diet isn’t simply cutting calories or portion control; This also includes paying attention to ingredients and their nutritional content. This exercise also helps you identify if a food contains ingredients to which you may be allergic or intolerant. Lastly, don’t overwhelm yourself with too many goals at one time. We all have to start somewhere, choose our goals carefully, and do our best to achieve them year after year.