Supporting your health and well-being may feel overwhelming, but it doesn’t have to be. The following strategies can help you strike a balance between supporting your body and enjoying the foods and activities that you love. Keep in mind that it takes time and practice to develop lasting habits, so be sure to celebrate the journey and give yourself a pat on the back as you take steps to support your mind and body.
Embrace the power of nutrients. Eating whole foods — including a lot of plants — is the best way to get the nutrients that your body needs to function properly now while also supporting your health in the long run. Try these strategies to fuel your body with nutrient-rich foods:
- Fill your plate with color. Select a variety of colorful fruits and vegetables and aim to eat some at every meal. Each color provides your body with different nutrients, so the more color, the better!
- Choose minimally processed foods. Whole, simple ingredients that are close to their natural form provide more nutritional value.
- Incorporate plant-based proteins. Beans, lentils, tofu, and tempeh are some sources of plant protein and can be cooked in a variety of ways to enjoy.
- Add healthy fats. Foods like nuts, seeds, and avocados are great for providing sustained energy and supporting your overall health.
Be mindful. In our busy world, distraction is the norm and it’s easy to get out of touch with what your body needs. Try practicing mindfulness during meals to get in touch with your body’s hunger and fullness cues. Understanding these cues and learning the signs of true physical hunger can help you decide when you are still hungry and when you may be mindlessly eating. There are a few small steps you can take to create a more mindful eating environment:
- Set the scene. Try eating meals undistracted at a dining table or consider preparing snacks in a bowl instead of eating directly out of the bag or box.
- Slow down. You’ve probably heard that it takes 20 minutes for your brain to recognize that you are full. Give it that time and enjoy the flavor and textures of every bite.
- Check in with yourself. Once you’ve finished eating — check in on your fullness level. Are you truly hungry, or do you feel satisfied? If you are still hungry, take a moment to listen to what your body needs and then go for seconds.
- Enjoy. Don’t forget to enjoy the foods that you love. Including your “yum foods” that bring you joy can help manage cravings.
Know what might distract you. Life can be full of distractions and sometimes, it’s those factors that affect our food choices. Manage potential distractions with a few thoughtful strategies:
- Stressed? Find ways to relax and de-stress like moving your body, calling a friend for a laugh, taking a few moments for some deep breathing, or making sure you get enough sleep.
- Late night snacks your vice? Find options that satisfy you such as crunchy mixed vegetables with hummus, a chocolate covered banana, or popcorn sprinkled with nutritional yeast.
- Distracted while eating? Power down at mealtime, get some (real) face time, and take time to slow down and enjoy your meals.
How you move your body, hydrate, and rest also plays a big part in how you feel on a daily basis. Try these tips to give your body what it needs to perform at its best.
- Move your body. Incorporating movement into your day can help boost your mood and keep you feeling energized.
- Hydrate. Make sure to drink plenty of water throughout the day. Hydration is essential for your body to function properly and aids in digestion.
- Rest and recover. Sleep plays a major role in your health, so aim for 7-9 hours of restful sleep to allow your body time to rest and recharge.
Set yourself up for an obtainable and sustainable journey by taking small steps to fuel your mind and body. Celebrate your progress and remember that every day is a new opportunity to nourish your body with what it needs to function and what makes you feel your best.