March is National Nutrition Month! We always hear how important it is to eat healthily. Well, how do we start? I’m here to tell you some ways you can begin nutritious eating habits, and how to stay on top of your health. In this post, I’ll teach you how to get your protein fix on a budget, easy ways to stay hydrated, why trendy diets can be dangerous, and why a little pasta or fruit never hurt anyone:
Avoid Social Media Fitness Trends
One of the most dangerous things a person can do to themselves and their body is to compare it to someone else’s. Every person is different, and there is no one right way to lose weight. The dangers of social media fitness trends, like “juicing,” for example, can really harm someone’s physical and mental health.
We see the pictures of young and fit celebrities, fitness trainers, or friends we may follow on Instagram and compare ourselves to their body image. We see them drinking some fancy juice out of a mason jar that will help maintain their cravings, wearing fashionable workout clothes that flatter their figure, and with their makeup freshly applied. Sometimes they’ll share the ways that they lost weight and constantly push these out to their audience to try these new diets that will help people look like them. Am I painting you a picture? On social media, people tend to put their best foot forward when they post! In reality, not everyone can afford the fancy mason jar drinks or high-end workout clothes if they’re on a budget.
My point is, comparing ourselves harms our nutritional well-being and self-esteem, which can lead to risky diet decisions. These comparisons can lead people to become involved with trendy diets that they believe will help them lose weight fast and look like the people they compare themselves to. Or they’ll begin following trends that will not be meeting their body’s needs. This can become dangerous. Juicing is an example of this because it limits a person to get creative with their food choices. We need carbs, fats, and protein, which are often excluded from diets that eliminate certain food groups. It’s all about balance! Be kind to yourself and your body. It’s best to stay away from these trends, learn to love yourself, and work at your own pace to meet your health goals. You’ll be well on your way to making the right decisions for yourself.
Get Your Protein on a Budget
Protein is important to incorporate into our diet because it helps our muscles, bones, blood, and many other areas of our body to keep us going strong. If you feel you’re lacking in protein, there is an easy way to incorporate it into your diet by making a shake with affordable ingredients!
Here’s what you’ll need:
- 2 tablespoons of peanut butter (preferably )
- Skim milk
- 1 banana
- Ice
You can use this as a post-workout drink or pre-workout drink, or to enjoy on its own! It’s always important to note that not everyone can afford certain foods to eat right, which often leads them to eat fast food or other affordable options that might not have as much nutritional value. You can always find a way to eat healthy on a budget one step at a time!
Another great way to get protein is to make a delicious salad with key ingredients such as chicken, tuna, broccoli, lentils, chickpeas, beans, mushrooms, kale, brussels sprouts, spinach, and nuts! Get creative and add some grilled chicken, light dressing, and some cheese to mix it up.
Having a nutritious meal doesn’t mean it has to be boring. There are some great recipes online that will help spice up your dishes and give you plenty of protein-packed options. Just remember to always add the dark green veggies!
Don’t Think of Carbs as the Enemy
We need carbs in our bodies because they provide us with lots of energy. Carb-free diets aren’t always the best way to go since our bodies need carbs on a daily basis. When you expose yourself to a carb-free diet, you only lose weight because you are not taking in as many calories. However, if you ever eat any carbs or begin eating these foods again, the weight will come back on. The best way to eat carbs is in moderation! There are some great foods out there to help us get the nutrition we need. Veggies, fruits, nuts/seeds, legumes, whole grains like pure oats, quinoa, or brown rice are a great place to get your carb fix. You can also help yourself to a portion of pasta with your meals, and feel free to add some chicken and veggies for good protein. Fruits are also important to the carb family because they provide us with antioxidants that help with our immune systems. They’re also fantastic brain food.
My advice is to not be afraid of carbs, and instead learn how to make them part of your meal. You don’t have to take them away since they are necessary to complete nutrition.
Stay Hydrated
I know plenty of us are guilty of drinking our morning coffee instead of a glass of water. Think of your body as you would a houseplant. You can tell when it’s time to water the plant because it is droopy and dry. This is similar to humans when we begin to slow down and become fatigued when we’re getting our proper nutrients. You’ll also notice that not drinking enough water can impact our skin and can drastically change our mood. We can easily become more irritable and prone to acne. Water helps flush out toxins to keep the skin clear and keep our mood in check.
The best ways to stay hydrated is to keep a refillable water bottle on you and to make sure you’re drinking water especially during and after your meals. Water is also great at suppressing helping us not overeat. Other drinks may be more appealing to your taste buds, but water is always the best nutritional choice for our bodies. Sugary drinks can make you more hungry, lead to weight gain, and they don’t fully hydrate the body like water does. Water is always the healthiest and most nutritional choice.
Balance Exercise and Eating Right
Exercising and eating right will always go hand-in-hand. You can’t do one without the other. It’s all about balance! You need to support your body after a workout by eating the right foods, and it’s important to have the energy you need. It’s always important to eat right, but it’s even more beneficial when we become more active. Being active improves our health and wellness by keeping us fit, and can even reduce stress! That can help reduce stress eating and other bad habits that can occur in high times of anxiety and stress. So make the time to get in some cardio for at least 30 minutes a day. Stop by the fitness center for great workout tips. There’s always time in your busy schedule to get active and eat right!
Nutrition is a key part of healthy living. Remember to make the right decisions that are best for you. You can still eat right on a budget and you don’t have to avoid foods to be healthy. If you drink plenty of water and get active, you’ll achieve great balance. If you’re looking for ways to get started, feel free to email me at rpanetti@baypath.edu or head to the fitness center for more tips to help you stay happy and healthy. Also, be on the lookout for “Rob’s Picks” in the dining hall, where I share with you the best food options with the most nutritional value. Happy National Nutrition Month!
