5 Nutrition Habits to Start Today

1. Try More Plants: Embrace a more plant-centric diet by incorporating a variety of colorful fruits, vegetables, legumes, and whole grains. Plants are rich in essential nutrients, including vitamins, minerals, and antioxidants. This abundance of nutrients supports overall health and well-being. Plant-based diets are associated with lower levels of cholesterol and blood pressure, reducing the risk of heart disease. The high fiber content in plant-based foods supports a healthy digestive system, preventing constipation and promoting regular bowel movements. Plant-based eating promotes not only overall health but also has positive environmental implications.

2. Eat Mindfully: Focus on the quality of your meals and savor each bite. Pay attention to hunger and fullness cues, and minimize distractions while eating. By savoring each bite and paying attention to the flavors and textures of food, mindful eating enhances the overall enjoyment of meals. It promotes a positive relationship with food. Mindful eating encourages individuals to be aware of emotional triggers for eating and differentiate between physical and emotional hunger. This awareness can reduce impulsive or stress-related eating. Incorporating mindful eating into daily life can lead to a more balanced and enjoyable relationship with food, promoting overall health and well-being.

3. Prioritize Hydration: Make hydration a non-negotiable habit. Carry a reusable water bottle and aim to drink half your weight in ounces. For example, if you weigh 160 lbs, aim to drink 80 ounces of water (or fluid) daily. This estimate is for baseline hydration. You will need more water if you exercise, are pregnant, or are breastfeeding. Tea, coffee, and seltzer all count towards your daily hydration goal. If you struggle to meet your hydration goal, try to add some flavor with citrus, and you can also set timers on your phone. Staying well-hydrated is crucial for overall well-being and can positively impact energy levels and brain function.

4. Create a Quality Sleep Routine: Prioritize a consistent sleep schedule and aim for 7-8 hours of sleep each night. Here are a few tips to help with better quality sleep. Avoid caffeine after lunchtime and try to abstain from alcohol consumption. Aim to eat dinner 3 hours before bed and avoid drinking excessive fluids within the 2-3 hours before bedtime. Create a comfortable sleep environment and have a relaxing pre-bedtime routine. This routine could include reading a book, stretching, or wearing a face mask. We want to signal to our bodies that it is time to wind down. A consistent bedtime routine and optimizing the sleep environment can improve overall health, including metabolism, mood, and brain function.

5. Make Time for Regular Movement: Incorporate regular exercise into your routine and focus on activities you enjoy. The WHO recommends that adults do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensity activity. The WHO also recommends that adults strength train 2-3 times per week. If this feels like a lot, start small. Group exercises or team sports provide opportunities for social interaction and can contribute to a sense of community and support. Whether walking, yoga, or more intense workouts, staying active supports overall health, boosts mood, and helps maintain a healthy weight. Studies consistently show that regular physical activity is associated with a longer and healthier life. These recommendations may be adjusted based on individual health conditions, fitness levels, and goals. Always consult a healthcare professional before starting a new exercise program, especially if you have any pre-existing health conditions. 

Let’s aim to build sustainable nutrition habits that support our overall health in 2024. Remember, consistent small changes made over time can lead to significant improvements in our well-being. If you’re looking to make a change this year but don’t know where to start, we’re here to help. Click on the link below for more information or to book an appointment.

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Meet Holly

Hi there, my name is Holly Lockhoff and I am the owner of Holly Lockhoff Nutrition. I have been a practicing dietitian for the last decade. Over the years, I have worked with a wide range of clients, in many settings from the hospital to community centers to working with sports teams. Through all these experiences, I have developed a passion to help my clients live their best life, through wholesome food and mindful movement. I believe in keeping food simple and nourishing our bodies with whatever feels right to you. 

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