Well, there is no magic pill for weight loss, but there are some "magic" steps you can do to move better and be happier. Here are 3 New Years nutritional goals to help you reduce body fat, improve healing post surgery, and reduce inflammation.
1) Pair Your Protein - Whether you are looking for weight loss or looking for healing, protein should be a part of every meal and snack you eat, as it is a crucial macronutrient for your body. High quality protein sources are meat, poultry, eggs, fish and nuts and seeds. You can also get some protein from whole grains like quinoa and vegetables like broccoli, asparagus and Brussel Sprouts. Did you know that you can get 4-5 grams of protein from about 1 cup of cooked above listed vegetables???
When you always include a food containing at least 4 grams of protein at a meal or snack, you get closer to getting at least 70 grams of protein per day to help your body do what it needs to move better and feel better. Here are more great protein pairings:
Apple + 2 Tablespoons of Nut butter
1 Hard boiled egg + 1/2 cup of berries
1 oz of cheese + 8-10 seed crackers
3 oz of salmon + 1/2 cup of quinoa + 1 cup of broccoli, steamed
1-2 cups of leafy greens and veggies + 3 oz of grilled chicken + 1 oz of cheese
2) Drink water, then drink some more - In the winter time, many people forget to hydrate like they do in the summer since it is so cold. But dehydration is more common in the winter than in the summer due to dry air and less focus on drinking fluids. Now you may not think that drinking water makes that big of difference but a study was done in 2014 found that drinking even just 500 mL of cold and room temperature water increased participants energy expenditure 2-3% than if they had not drink 0.5 liters. We recommend drinking at least 2.5 to 3.5 liters of water per day, unless otherwise recommended by a medical professional.
Other ways to get plenty of fluids are:
- Keep a water bottle or glass of water in rooms you spend the most time
- Eat fruits and vegetables high in water such as celery, cucumbers and berries
- Make soups and smoothies in your day to help increase daily fluid intake
3) Don't forget your vegetables - You have heard it before and you are going to hear it again; vegetables are important for anyone who wants to move better and feel better. Including at least 2 cups of vegetables a day can help improve weight loss, decrease inflammation and improve digestive health for you. What vegetables are we referring to? Leafy greens like spinach and kale, to celery, cucumber, green beans and broccoli are some of the common ones to include on a daily basis.
Here are some tips to increase your vegetable intake:
- Add frozen spinach or kale to your smoothies
- Make your own soup packed with vegetables, whether fresh, frozen or canned
- Swap cauliflower for potatoes [Great mashed cauliflower recipe]
- Choose a new recipe with a new vegetable weekly to add to your meal planning rotation, such as okra, jicama or parsnips.
If you incorporate even just 1 of these 3 goals in your New Years goals, you will start to feel better and move better. For more specific nutritional goals, schedule an appointment with one of our dietitians to help you achieve your 2022 goals. Call 847-324-3020 or respond to this email with RD in the subject line to learn more.
Happy New Year!
Lydia Nader, Registered Dietitian
