Top 5 Strategies for a Healthier You from a Functional Dietitian!
Need inspiration for health-related goals?
I put together a list of my top 5 health tips most people could benefit from for better health.
As a Registered Dietitian and Functional Nutritionist, I took some time to ponder my top 5 health tips most people could benefit from when trying to improve their health.
This is by no means an exhaustive list, but I also think it’s helpful to use constraint when picking goals in order to focus on what is most important for good health.
Without further ado, here are my top 5 strategies for a healthier you!
1. Increase Vegetables and Fruit (and other Whole Foods!)
A whole foods diet will help with weight loss, restoring gut health, and reducing chronic inflammation which leads to accelerated aging and chronic diseases.
How do you know if it’s a whole food? Ask yourself, did it come from the earth or a factory? Whole foods are closer to their natural state, and are less processed or refined.
Here are examples of whole foods: fresh vegetables, fresh fruit, nuts, seeds, legumes (beans/lentils/tofu), chicken, beef, fish, eggs, starchy vegetables (sweet potatoes, potatoes, squash, peas, corn), whole grains (wild or brown rice, oats, quinoa, millet, buckwheat), dairy products (if tolerated), healthy fats (avocado, extra virgin olive oil, coconut oil), small amounts of sweeteners (if needed) 100% maple syrup, honey, etc.
Tips to eat more whole foods:
There is no"one-diet-fits-all”, but most people would benefit from a whole foods diet approach. Personalizing a whole foods diet to meet your needs, preferences, and way of life is the key to making dietary changes effective long term.
Try to include at least 1-2 cups of vegetables at lunch and dinner (or ½ your plate) – you can gradually work up to this. Three servings of fruit per day is also a good idea!
When buying packaged foods, choose options with fewer and simpler ingredients.
Pressed for time? Buy pre-washed, chopped vegetables and frozen produce.
Here are some ideas on how to sneak more vegetables and fruit into your diet - the “S” foods (Salads, Soups, Stir Fry, Smoothies, Sides and Snacks).
2. Prioritize Good Quality Sleep
Being a dietitian, of course I put a healthy diet as my #1 tip but in my own life, I actually feel my sleep is what I prioritize the most for my health. I haven’t always been the best sleeper, and I find that lack of sleep negatively impacts my health and wellbeing the most. As a result, I really prioritize sleep and protect is as much as possible. I also know this means I shouldn’t drink caffeine in the afternoon, work until midnight or check my e-mails right before bed. Can you relate?
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. (Source: National Sleep Foundation). ONLY 3% of the population functions well on 6 hours/night.
Quality of sleep affects mental and physical health, productivity when awake, emotional balance, brain and heart health, your immune system, creativity, vitality and weight. Poor sleep has a negative effect on our hormones, appetite and cravings. Sleep is essential to the brain’s detoxification system, meaning that much like our digestive system, our brains need to get rid of waste.
There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally
Tips for a good night sleep:
Rule out medical causes for your sleep problems.
Stick to a regular sleep schedule, even on weekends.
Get regular exercise.
Caffeine, alcohol and sugary foods can all disrupt your sleep, as can eating heavy meals before bedtime.
Try stress management techniques/relaxing bedtime routine. Improve your sleep environment (room dark, cool, avoid screens).
3. Get Enough WateR
Every cell, tissue and organ in your body needs water to work properly. Even mild dehydration can drain your energy and make you tired and sometimes hungry!
This is another area I see a lot of my clients struggle with and I have to admit that I too haven’t always been the best at drinking enough water. I am getting better though, and I will share some of my tips to increase water intake.
How much water should you drink each day? It's a simple question with no easy answer. Your individual water needs depend on many factors, including your health, how active you are and where you live.
You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal for most people. Some people may need less but other people might need more. If you are working out intensely or in hot weather, electrolytes may also be needed.
Tips to increase water intake:
Drink a minimum of 8 cups of fluid per day (2L/day – minimum). Fresh, clean water is the way to go!
Gradually increase your fluids so your body can adapt, and you aren’t running to the washroom every 5 minutes.
Stop drinking most of your liquids a few hours before bed so as not to interrupt sleep.
The foods you eat and other beverages also provide a significant portion of your fluid needs. For example, I often start my day with 2 cups of tea and then a smoothie which is also a great way to stay hydrated. In the winter months, I love herbal teas and even drinking hot water.
Stay away from sugar-sweetened drinks which contain a lot of sugar and may provide more calories than needed.
Bring a water bottle with you and refill during the day. (I’m trying to drink a cup for each client I see…sometimes we need to create reminders based on our routines.)
While some coffee can fit in to your hydration plan, be careful not to let caffeine take the place of water.
How do you know if you are drinking enough? Your urine should be colourless or light yellow (keep in mind some vitamins will turn your urine a darker yellow)
4. plan, plan, plan your meals!
Planning and sometimes prepping can be the key to success. A lot of people know how to eat well, but they just can’t seem to actually put it into practice. Now I’m not saying this is your fault - knowing and doing are two totally different things! Changing your diet is hard to do! You are actually abnormal if you eat healthy in our environment and if you plan your meals like me, well you are really abnormal lol 😊 So don’t fret, I got you!
Do you ever find that when you have a well thought out meal plan you are more likely to eat healthy? Compare this to when you have rushed in the door, starving after a busy day with no plan. You are more likely to grab whatever is quick and easy, and it's likely not going to keep you full or satisfied for long.
Remember, we aren’t aiming for perfection - we are human after all! But a little meal planning can go a long way in helping you achieve your healthy eating goals. And there is definitely not a clear right vs wrong way to do this. You need to find what approach works for you.
Tips for meal planning success:
Pick a day of the week you are going to grocery shop (maybe this is even 2 days a week)
Choose a day to plan your meals. - I mean schedule this in your calendar, add this to your to-do list just like a meeting or appointment. Maybe book off one hour a week – this should be done on a day before you grocery shop.
This is where some personalization can occur. How many meals are realistic for you to plan? Try to find ways to make this easier, like having a couple of the same breakfasts each week, or leftovers for lunch? Maybe you are going to start with planning 3 meals a week – maybe 7 is just too much. Maybe you are going to give yourself a break on a Friday night and order take out! It can all fit!
I like to compile my favourite recipes and ask my family for ideas. I try to find about 3 recipes to make and the others are really quick and easy. Maybe you are going to start with 1 recipe a week! Do your best and leave the rest!
So, it could go something like this:
Plan/pick recipe ideas.
Make a shopping list.
Grocery shop (online shopping and pick up is such a great option).
Execute (a little prepping of some meals can also be helpful) .
5. Adopt a Healthy Mindset
As a health care provider, I know how tough behaviour change can really be, but often times we still focus on the action needed to get the desired result without considering mindset. Over the past few years, I have really delved into learning more about how our mindset and thoughts and feelings directly lead to the actions we take.
We can’t rely solely on willpower to get the long-term results we desire. How we think about ourselves and, in some cases food, will be a huge factor in our health successes. It is important to be aware of your thinking and look at your thoughts with curiosity and compassion. Do some of your long-held beliefs need to be updated? Is it ok that sometimes the urge to overeat feels uncomfortable? Are you mindlessly eating or trying to escape some negative emotions? Are you trading short term pleasure for long term joy? Do you have a healthy relationship with your body and food?
Notice the thoughts that make you feel deprived, for example, “I can’t/shouldn’t eat this”, compared to thoughts that make you feel empowered such as “I can eat this, but I’m choosing not to right now”. What you tell yourself will likely be the difference in whether you can maintain healthy behaviour changes or not.
Tips for a healthier mindset:
Progress starts with awareness.
Keep a journal of your thoughts.
Feel your feelings instead of using food to escape them.
Know you are 100% worthy no matter what you weigh or the foods you eat.
Growth and evolvement feels both great and uncomfortable, so know that you aren’t doing it wrong if sometimes it feels hard.
Learning to manage your thoughts and feelings (even negative ones) will change your life in the absolute best way!
I know this is easier said than done so you may want to consider working with a life coach or behavioural therapist to help you on your mindset journey.
Time to Take Action!
What are some steps you can take to put these 5 tips into action?