As the saying goes, you are what you eat. Nutrition is one of the most important factors when it comes to maintaining good health. However, many people struggle with their diet and often find it difficult to stick to a healthy eating plan. If you’re looking to remake your nutrition, here are four steps you can take to get started.
Current Medical Approach to Improving Nutrition
1. Determine your nutritional needs
The first step in remaking your nutrition is to determine your nutritional needs. This will depend on your age, sex, height, weight, and physical activity level. A nutritionist or registered dietitian can help you determine your specific needs and create a personalized meal plan.
By determining your nutritional needs, you can ensure that you’re getting the right amount of nutrients to support your health and wellbeing. Here are some steps you can take to determine your nutritional needs.
- Calculate your basal metabolic rate (BMR)
Your BMR is the number of calories your body needs to maintain basic functions such as breathing, circulation, and digestion. To calculate your BMR, you can use an online BMR calculator. These calculators take into account your age, sex, height, and weight to estimate your daily calorie needs.
- Factor in your physical activity level
In addition to your BMR, you’ll also need to factor in your physical activity level. This includes any exercise or physical activity you do throughout the day. To estimate your daily calorie needs, you can use an online calorie calculator that takes into account your BMR and physical activity level.
- Consider your health goals
Your health goals can also play a role in determining your nutritional needs. For example, if you’re trying to lose weight, you may need to reduce your daily calorie intake. If you have a medical condition such as diabetes or high blood pressure, you may need to limit certain nutrients such as carbohydrates or sodium.
- Consult a nutritionist or registered dietitian
If you’re still unsure about your nutritional needs, or if you have a medical condition that requires specific dietary guidelines, you may want to consult a nutritionist or registered dietitian. These professionals can help you create a personalized meal plan that takes into account your specific needs and goals.
In conclusion, determining your nutritional needs is an important step in creating a healthy eating plan. By calculating your BMR, factoring in your physical activity level, considering your health goals, and consulting a professional if needed, you can ensure that you’re getting the right amount of nutrients to support your health and wellbeing.
2. Focus on whole, nutrient-dense foods
The next step is to focus on whole, nutrient-dense foods. These are foods that are rich in nutrients such as vitamins, minerals, and antioxidants. Examples of nutrient-dense foods include fruits, vegetables, whole grains, lean proteins, and healthy fats. Try to incorporate a variety of these foods into your meals to ensure you’re getting a wide range of nutrients.
Before you start removing foods, it is much easier to start by adding vegetables and fruits to your current meals. As you start eating better, you can then start removing those foods that are not good for you.
3. Cut back on processed and sugary foods
Processed and sugary foods can be high in calories and low in nutrients. They can also lead to weight gain, inflammation, and chronic diseases. To remake your nutrition, try to cut back on these types of foods. Instead, opt for whole, nutrient-dense foods that will provide your body with the fuel it needs to function properly.
The number one thing you should cut out is sugary drinks like sodas and fruit juice. Even diet sodas should be stopped as they been possibly linked with not only increased weight but increased risk of cancers. Start reducing fast foods and try to get more home cooked meals. You can start with easy recipes that you can make in les than 30 minutes.
4. Make gradual changes
Finally, it’s important to make gradual changes when remaking your nutrition. Trying to overhaul your diet all at once can be overwhelming and unsustainable. Start by making small changes, such as swapping out sugary drinks for water or adding more fruits and vegetables to your meals. As you get more comfortable, you can gradually make more changes until you’ve created a healthy eating plan that works for you.
Remaking your nutrition can be a challenge, but it’s worth it for the health benefits. By determining your nutritional needs, focusing on whole, nutrient-dense foods, cutting back on processed and sugary foods, and making gradual changes, you can create a healthy eating plan that will nourish your body and help you feel your best.
Contrast this approach with the way a functional medicine provider would approach your nutritional needs assessment, this article by joining our basic (FREE) membership.