There are plenty of drastic changes we can all make to our lifestyles to live healthier or better manage our weight. Big moves like going vegan, cutting simple carbs or eating at home more may shrink your waistline and improve your health. However, in reality these extreme diet attempts rarely last long because they’re simply not practical for our day-to-day lives.
Many times, the healthiest eaters are not the carb counting veteran dieters, but rather the everyday individuals who stick by just a few manageable rules. Like them, you too can take advantage of easy habits that don’t require a completely new life. Here are three simple things you can do to have the biggest impact on your nutritional health.
1. Drink More Water
The simplest way to improve your diet is to drink more water. Staying hydrated will regulate your hunger, give you more energy and help you think more clearly. Brain cells, made up of over 90% water, function best under super saturated conditions. Other bodily systems follow the same suit, requiring abundant water for important processes. Your body is meant to be well hydrated despite the fact that we often live in a dehydrated state. And although it sounds counterintuitive, drinking more water will allow your body to get rid of excess water weight.
Water needs vary between people and environments. You’ll obviously need more water during periods of activity or in higher temperatures, but recommendations on “normal” intake vary. Some recommend 48 oz. per day, and others over 60 oz. of water each day. These ranges may be a good start, but ultimately you’ll be able to tell how hydrated you are by the color or your urine…the clearer the better!
Try making a rule to drink a little bit from every fountain you pass in the day. Or, if you don’t pass many fountains you can just fill a water bottle and aim to finish it before the day is done. I carry a 20 oz. water bottle with me to work with the goal of finishing one bottle before lunch and another in the afternoon before leaving work. I also drink a 16 oz. bottle of water as soon as I wake up. This starts the rehydration process in the morning. A benefit of making water your primary liquid intake is that it replaces the sugary drinks and sodas we so often crave. Of all the things you can do for your nutrition, drinking more water provides the biggest bang with the least amount of effort.
2. Add 2-3 More Vegetables
Vegetables have amazing potential to positively impact our health. Unfortunately for many, it is also the food group that is least prevalent in our diets. By simply making it a point to add 2-3 more servings, you can help fend off future disease, benefit from better blood sugar control, boost immunity and lose excess weight.
All vegetables are good for you, but the best ones are those that you will repeatedly make a decision to eat. It doesn’t matter what kinds are packed full of antioxidants if you only eat them twice a year. Look for vegetables that you know you enjoy and can eat day after day. If you can’t think of many vegetables that appeal to you, use a low fat dressing or hummus for dipping. You can also experiment with new produce to try veggies in new and different ways.
Don’t worry about choosing all organic or fresh vegetables. To date, there isn’t enough evidence to say eating organic will make a large difference in our health. People should be more concerned with just eating enough vegetables in the first place. If pesticides and chemicals are a concern to you, use a produce spray to wash your vegetables before you eat them. Fresh vegetables can be expensive when out of season, so consider frozen ones for a fraction of the price. After a little experimentation, you’ll find eating vegetables each day can be cheaper than other less healthy foods.
3. Track What You Eat For a Week
Have you ever looked back over a period of time to see how much money you’ve spent toward your budget? Or maybe you’ve checked your watch or heart rate monitor to see how many calories you burned. Just like checking a budget from time to time or noting exercise performance, tracking nutritional calories can be beneficial too.
In January 2011, Consumer Reports compared people’s thoughts about their diets and their actual eating habits. Ninety percent described their diet as healthy. When the results were in, a third of these people had diets consisting of large amounts of sugar-sweetened beverages and low vegetable intake.
Many people are shocked when they see a summary of what they’re eating, but it’s important to check from time to time. How else will you know your starting point and progress toward your nutrition goals? And now tracking is made much simpler. If you don’t want to write down what you eat in a log, you can use one of the many free smart phone apps available.
Many find benefit by just tracking a certain nutritional aspect like fat, sodium, or calories. Not only can tracking your intake be surprising, it can offer insight as to what habits you may want to change in the future.
Improving your nutrition and health doesn’t necessarily require you to live a different life. Instead, try to always focus on habits that can be maintained with your current lifestyle. Start small and over time you’ll see the benefits of just a little diligence each day.
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