Nourishing Your Meals in 3 Simple Steps
- Include protein at every meal. Healthy sources of protein are critical to regulate your blood sugar, energy levels, and mood. Ideally, roughly a quarter of each meal should include a quality source of protein such as fish, chicken, beans, lentils, nuts, seeds, or tempeh.
- Load up on leafy greens. Leafy greens like kale, spinach, collards, Swiss chard, rapini, arugula, and dandelion leaves are rich in fiber and B vitamins. They help regulate digestion and serve as fuel for energy production. Ideally 1-2 cups a day will maximize your health. Raw or lightly cooked is best for most individuals. If you have thyroid concerns though, you will want to be sure to cook your leafy greens as they can prevent the absorption of iodine.
- Cave out time to plan your meals. One of the single best ways to improving your nutrition is to make sure you make time to plan your meals. The likelihood of choosing healthy options when you are hungry, stressed, or running late is probably slim for most. Be sure to set aside some time to think about a couple of simple meals to have throughout the week (especially for nights where you are busy) and plan your grocery trip accordingly. While you are grocery shopping, be sure to stick to the periphery of the store, where all the fresh fruits, veggies, poultry, fish and often bulk items like nuts, seeds, and spices are located.