Nutrition Tips for Everyday Life

Megan Dahlman
March 15, 2022

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The healthy eating habits sound all fine and dandy, but how do they relate to the real world? When it comes down to it, eating correctly requires practical, split-moment decisions. You may have the habits in your back pocket, but without a plan, you will have moments when you won't know what to do, instantly reverting back to your old ways. So here are some tips to get you through your day:

First things first. Wake up and start thinking about what you're going to eat first. Many people don't "feel" like eating first thing, but you must. It doesn't need to be a big breakfast, but you HAVE to eat. Quickly scramble a couple eggs, throw on some salsa, onions, avocado, grab a banana and you're good to go. Or if you're in a hurry, have some hard boiled eggs on hand, eating two, plus an apple or another piece of fruit. Don't be tempted by the granola bar. It may sound healthy, but it's processed and not the best option. A piece of an pre-made egg casserole or a berry smoothie are both really great breakfast-on-the-go options.

Breakfast in a pinch. If you're really strapped for time in the morning, drive through McDonald's (yes, hear me out) and get an Egg McMuffin. Take the muffin part off and you have an egg with some lean meat and a little cheese. Or you can go to Starbucks and do the same thing with their breakfast sandwiches. They're really not that bad, but don't make this a habit. You're missing your produce with the breakfast sandwiches, but you can also grab an apple or banana to be all set.

Pack a snack. Eating at regular intervals throughout the day usually requires a snack or two at some point, and it won't happen if you don't plan on it. Fill a sandwich bag with some mixed raw nuts, grab a string cheese, 1 or 2 apples, some carrot sticks and other veggie sticks, and you'll be geared up for the day. A small smoothie is another good snack.

Pack a good lunch. Fill a container with lots of leafy greens and other veggies, a cooked chicken breast, can of tuna or piece of fish, and some nuts. Put a vinaigrette-type dressing in another small container and presto! perfect lunch. Dinner leftovers should be another go-to lunch. Get in the habit of eating your leftovers when you can!

Eating out for lunch? Check the restaurant's menu before you go. Choose a salad or "veggie-centric" entree with some lean protein. You can even order a vegetarian dish and have them add some chicken or fish. Grilled proteins are what you need to look for. Opt for the vinaigrette style dressing again. Stay away from any salads that says "ranch", "bacon", "cobb", or "Caesar". These are tasty options, but are generally loaded with unhealthy fats and sugar in the dressing.

Wholesome dinner. Dinner seems to be the easiest meal to get it right. More thought goes into dinner than any other meal of the day, so use that to your advantage. Eat a meal prioritizing your PRO's (Protein and Produce) by incorporating lean meat, veggies, and some whole grains (if it's appropriate for your body type and physique goals). Skip the bread or don't need it, and trust me when I say you won't miss it. Only eat what's on your plate and don't go back for seconds!

Late night snacking. A lot of people arrive into the late evening thinking they did really great all day, so they pull out the dessert and the mindless snacks. RESIST!! The late evening snacking is usually completely psychological and has nothing to do with nutrients your body actually needs. You're probably just bored or have an unjustified craving. If you get a sweet tooth, you can have a piece of good quality dark chocolate. If you get a savory tooth, you can grab a handful of mixed nuts. But if you can handle the evening without a snack, that's even better.

Planning ahead is key when it comes to eating healthfully on a consistent basis. Incorporating these strategies into your day will help to keep you on track.

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Trainer, nutrition coach, and Christian mom — in a culture that’s obsessed with “gym-selfies” and a number on the scale, I’m passionate about helping moms discover what it feels like to actually love their bodies and thrive in them.
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