Written by Crystal Orozco, Latina Registered Dietitian Nutritionist
Adopting a healthy lifestyle can seem so confusing with an excessive amount of conflicting information available. As a credential nutrition expert, here are my top 3 health tips you can focus on. Start slow, don’t overwhelm yourself with changing all your habits at once. However, focusing on a few key tips can help you on the path to better health.
1. Eat Whole Foods with Real Ingredients
The foundation of a healthy diet begins with the quality of the food you consume. Whole foods, those that are unprocessed or minimally processed, are packed with essential nutrients that your body needs. This will increase your energy levels, every wonder why you might feel sluggish after eating a whole bag of Hot Cheetos? 😉 Be curious about what you are eating! Are you reading the food labels to make sure the foods you are consuming are free from artificial additives, preservatives, and excessive amounts of added sugars and unhealthy fats?
Whole foods retain their natural fiber, vitamins, and minerals, which are often lost in the processing of food. This helps in better digestion, optimal energy levels, and overall improved health. By choosing whole foods, you’re also more likely to consume fewer empty calories, making it easier to maintain a healthy weight.
Tips to Incorporate Whole Foods:
• Shop the perimeter of the grocery store where a majority of produce, meats, & fresh foods are that require refrigeration. Highly processed foods are usually in the middle aisles
• Read ingredient labels and avoid products with long lists of unfamiliar or artificial ingredients. You should be able to understand the ingredients and what you are putting into your body
• Prepare your meals at home to have control over what goes into your food
2. Eat a Plant with Every Meal
A fantastic tip I heard the other day. What does this mean? Simple yet so powerful. Make sure to eat a fruit or vegetable with every meal! Most of us do not consume enough fruits and vegetables daily. Consuming more fruits and vegetables will boost your nutritional intake and optimize your energy levels. Why? Fruits and vegetables are loaded with vitamins, minerals, antioxidants, and dietary fiber, all of which contribute to overall health and disease prevention. Fruits and vegetables are also easier to digest so you don’t feel as bloated and tired compared to high fat, and fast foods.
Tips to Add More Plants:
• Start your day with a fruit smoothie or add spinach to your scrambled eggs
• Include a side salad or steamed vegetables with your lunch and dinner
• Snack on raw veggies with hummus or a piece of fruit
•Add some peppers & onion to your protein
3. Choose Lean Sources of Protein
Protein is an essential macronutrient. It is important for building and repairing tissues, and supporting overall health. However, not all protein sources are created equal. Choosing lean proteins can help you get the necessary nutrients without the extra saturated fats and calories.
Lean Protein Choices:
• Fish: Rich in omega-3 fatty acids, which are good for heart health
• Chicken: A lean source of protein, make sure to remove the skin
• Lean Cuts of Beef and Pork: Look for cuts labeled “loin” or “round,” which are typically the lower in fat cuts
Plant-Based Proteins:
Options like tofu, beans, nuts, and seeds provide protein and are often lower in the “unhealthy” or saturated fats compared to animal proteins.
By focusing on these three tips—eating whole foods, including a plant with every meal, and choosing lean sources of protein—you can establish a solid foundation for a healthy lifestyle. Remember, making small, sustainable changes is key to long-term success. ¡Si se puede!
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