Every single one of us can make improvements to our current nutrition plan. Whether you’re not eating enough fruits and vegetables, relying too heavily on packaged foods or indulging in decadent desserts more often than you should, no one is perfect when it comes to eating. But planning change can feel overwhelming. How do you know where to start?
Here are three nutrition hacks that have helped me to live a happier, healthier and fitter life–and they can do the same for you.
Hack #1 – One bad meal doesn’t equal a bad day
The all-or-nothing mentality, when it comes to healthy eating, has got to stop! How many times have you found yourself thinking, “I screwed up at lunch, so I’ll just start over tomorrow.” One bad meal is just that: one bad meal. There’s no reason you can’t get back on track the next time you eat. Small mistakes happen–just don’t let them avalanche into giant mistakes.
Hack #2 – Get more fat in your nutrition plan
Essential fats, that is. The average person’s diet is severely lacking in omega-3 fatty acids, which are important for many areas of health, including cardiovascular, mood and movement.* These vital nutrients can’t be produced by your body, meaning you must obtian them through proper nutrition or supplementation. An easy way to get your omegas is by eating fatty fish (like salmon), walnuts, chia seeds or flax seeds. A good fish oil or krill oil supplement also does the trick.
Hack #3 – Understand macros
One of the most important things you can do to improve your diet is to understand macros, or the big three macronutrients in food (protein, carbs and fats). Many people get so caught up with types of foods, diet protocols and even their overall calorie intake, they don’t pay attention to macro breakdowns. Eating 2,000 calories per day made up of 60 percent carbs, 30 percent fat and 10 percent protein will make you feel and look far different than you will eating 2,000 calories broken down into 35 percent protein, 35 percent fats and 30 percent protein! Knowing how many grams of proteins, carbs and fats you’re eating daily is a good first step on the road to truly eating healthy.
Follow these hacks as you get going on this journey. Set some tangible goals, do some real research, and if you can, invest in a consultation with a quality health/fitness professional when you begin.
About Jeremy Scott
Writer, coach, athlete and trainer Jeremy Scott runs Jeremy Scott Fitness in Scottsdale, Arizona. He is the author of the bestselling book Make Success Mandatory as well as the co-creator of the nutrition/training brands Get Lean Gluten Free & 10weeks2Ripped.com.