Great Way To Nutrition And Health

This National Nutrition Week, promise to work with a meal plan to ensure your body gets all the different types of nutrition it needs on a regular basis.  Say bye to lifestyle diseases and stay energized always.


Table of Contents

  1. Make a  weekly food plan
  2. Cover all food groups
  3. Shop wisely
  4. Snack well
  5. Add physical activity 


Planning a nutritious diet and eating it on a regular basis does not come easy. Especially, with the kind of temptations in the form of harmful foods that are around us, it is so easy to fall of the healthy eating path.
We know it for a fact that most of us today live in this nutrition deficit state. The reason could be your diet, or the way you lead your life, or lack of physical activity. All this means that your body is unable to process the food to extract the nutrition needed for the organs to function properly.
Why is it easy to fall off the healthy-eating bandwagon, you may ask?
Lack of planning, simply that.
Interestingly, it is easier for the people in the rural areas to eat foods closer to nature because they have lesser number of temptations as well access to junk food than those who live in the towns and cities.
Like everything else in life, you have to take care to plan the food that you eat on a daily basis. That way, you are less tempted to eat out or order in. You also end up with less food wastage, and saving some moolah in the bargain. A win-win situation really!


Nutrition strategy 1:
Make a weekly food plan and stick to your fridge door
For those busy with their work and family activities, it is very easy to be lazy and order in or eat out; which means extra calories and less nutritious food. Beat this by keeping say Friday nights for weekly meal planning, which can start on a Monday.
Use a stick-on planner or a trendy looking chalk board to write down what you plan to cook and eat for breakfast, lunch and dinner. Once this is planned, keeping a check on main meals and little snacks in between becomes easy.


Nutrition strategy 2:
Cover all the food groups, even those you hate
Eating a nutritious meal means that your plate should have all the important food groups on a daily basis. Create a balance between carbs, proteins, fats and fibre. Even if you miss out on one food group in one meal, make up for it in the second meal or the next day.
For example, if you have forgotten your greens for lunch, then eat a blended green vegetable soup or sautéed during dinner. If you forgot your protein on say Monday, make up for it on Tuesday with two eggs in breakfast or a sprout salad for lunch.


Nutrition strategy  3:
Shop wisely to avoid wastage
One good thing about having a weekly meal plan is that you can shop for the right amount of food and avoid wastage. When you know what you are going to eat on a Monday or a Thursday, it is easier to shop for vegetables, meats and dairy accordingly.
The best way to avoid food wastage is to pick just the amount of vegetables you will need for the week. Today, all are easily available, so it is not necessary to stock up and let excess fruits and vegetables get rotten at the back of the fridge.
Nutrition strategy 4:
Use fruits and nuts as in-between snacks
While planning for main meals is easy, but what is tricky is planning the snack for those in-between hunger pangs or food cravings. In fact, for sustained weight loss, and maintaining the healthy weight it is important to eat right, and avoid getting very hungry.
Pick fruits, and dried fruits for munching in between meals. This also keeps your blood sugar under control, and prevents mid-day slump. You can also try puffed rice, popcorn, seed and nut trail mixes and muesli bars as other snack options.
Nutrition strategy 5:
Activate the nutrition with planned physical activity
Only eating healthy and sticking to a meal plan is not going to get you all the nutrition you need. You need to activate the food so that your body can process the right nutrients from them. How do you do that? By adding regular physical activity to get your body moving and organs energised.
Plan a 45 minute activity – whether workout at the gym, yoga, running, brisk walking, swimming or even dancing – on a daily basis to rev up your metabolism.
If you cannot take out a large chunk of time at one go, then divide that into short 10 to 15 minute slots. Do your stretches, spot running, or break out into a dance to get your body moving.
You can even stand at your work desk and do basic stretches and spot walking. Try it! Don’t do so before consulting a certified Nutritionist. Here is an opportunity to consult the Truweight Nutritionist for FREE.


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