Nutrition Basics: Eat less C.R.A.P., Eat more F.O.O.D.

This simple mantra can guide you to a healthier YOU. No matter your wellness goals, good nutrition can help you achieve goals sooner, aid in weight loss, increase energy and optimize your workouts.

But why is nutrition often our biggest challenge? Modern day women routinely fill their days at or above capacity and are left with little time to themselves. In a culture that thrives on convenience, we’re often left with less than ideal nutrition options that leave us unsatisfied and literally hungry for more.


The Academy of Nutrition and Dietetics recommends the following daily diet:

  • At least three 1-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
  • Three servings of low-fat or fat-free dairy products including low-fat or fat-free milk, yogurt or cheese.
  • Five to six ounces of protein such as lean meat, chicken, turkey, fish, eggs, beans or peas and nuts.
  • Two cups of fruits — fresh, frozen or canned without added sugar.
  • Two-and-a-half cups of colorful vegetables — fresh, frozen or canned without  added salt.

This can be achieved through meal planning, batch cooking and preparation. Preparation is the key to optimal nutrition.

Be mindful of when you get hungry. The best defense to hunger is anticipation. Whether you’re at work or on the go, keep snacks on hand.

Choose these options over the vending machine or cafeteria:

  • Greek yogurt
  • peanut butter — with any whole-wheat option
  • fruit –Choosing your fruit based on the season will promote a variety of nutrients and prevent boredom
  • instant oatmeal — about 110 calories + 1 cup of berries or raisins
  • hard boiled eggs
  • hummus and veggies, or
  • a Lara or KIND bar — all natural

Prepare, prepare, prepare. Anticipating hunger and having options will empower you to a healthier YOU!


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