Wellness Starts with Nutrition

Nutrition is my jam—I am so passionate about nutrition education, and it is a key component to wellness!

Foods we should be incorporating into our diet for optimal nutrition need to be nutrient-dense. These include lean proteins, healthy fats, whole grains, starchy/non-starchy vegetables, fruits, and some low-fat dairy.

Here are some great sources to consider:

-        Lean proteins: chicken, lean fish, turkey, legumes (beans, lentils)

-        Healthy fats: avocado, almonds, seeds, olive oil

-        Whole grains: brown rice, quinoa, whole wheat pasta and bread, rolled oats

-        Starchy vegetables: squash, potatoes, corn, carrots, peas

-        Non-starchy vegetables: bell pepper, zucchini, brussels sprouts, cauliflower, lettuce

-        Fruits: apples, oranges, berries, melons

-        Dairy (lower fat): feta cheese, cottage cheese, Greek yogurt

Another factor that is vital for human nutrition is staying hydrated. Your body is made up of approximately 60% water which we lose in different ways like sweating, urinating, and even breathing. Keeping ourselves hydrated helps maintain the natural balance of water that our body needs to function and thrive. For men, 15.5 cups of water is the typical daily recommendation and for women it falls to around 11.5 cups daily. Hydration does not have to be achieved by only drinking water. Many food sources are extremely hydrating. Lots of fruit and vegetables are mostly made of water, some of the highest sources being watermelon, cucumbers, celery, and citrus fruits.

Overall, eating a nutrient-dense diet does not mean you have to be “dieting” and over-restricting. Having a well-balanced diet can become a lifestyle habit that can promote optimal health. Eating mostly nutrient-dense foods and staying hydrated is what our bodies need to function properly and it can help keep our moods stable. A healthy body can aid in having a healthy mindset and overall state of wellness.

Resources:

1. Harvard Health Publishing. (2019). Nutrition - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/topics/nutrition

2. ‌How much water do you need to stay healthy? (2022, October 12). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of%20Sciences%2C%20Engineering%2C%20and