Nutrition Tips & Resources
Explore nutritional facts on this page, where a diverse range of nutrition topics awaits to guide you on your journey to a healthier lifestyle. Dive into advice from Lexi, FAC dietetics intern and Clinical Dietetics Master's Student, on mindful eating, basic nutrition tips, and personalized strategies for achieving your wellness goals. Some topics are complemented by valuable resources, ensuring you have the tools needed to implement these positive changes or learn more about them.
Picky Eaters
Cooking for your picky eater can be challenging. If you are a parent of a picky eater, it is important to find ways to make sure they are getting in various essential nutrients within their diet to support a healthful growth and development. Sometimes multiple approaches to the same food may help the child feel more comfortable and willing to try it! You can always introduce new foods with foods they are already comfortable with eating. This can reduce stress and immediate no’s. Another way to expand your picky eater’s palate is to make the snack or meal fun! The experience of nutrient-dense foods can be more welcoming and enjoyable for your little one.
Sodium tip
Need to cut back on sodium but not sure how? Nutrition tip: Utilize Dash Seasonings instead of salt in meals! Dash Seasoning is salt-free, keeping your meals low-sodium but still flavorful! Check out the seasoning here : https://mrsdash.com/products/
Gut Health Tip
Gut health refers to the well-being of the gastrointestinal (GI) tract, which includes the stomach, small intestine, and large intestine. Maintaining good gut health is important for well-being, as the gut plays a crucial role in digestion, absorption of nutrients, immune function, and mental health. The more diverse the diet, the more diverse the microbiota! More specifically, high fiber foods like whole grains, fruits, vegetables, and legumes promote the growth of this beneficial bacteria and support overall health.
What is Carb-loading?
Carb-loading is maximizing glycogen (energy) stores in our muscles before an athletic event to help improve stamina and delay the onset of fatigue. Loading up on carbohydrates benefits marathon runners, distance cycling, cross-country skiing, lap swimming, or any long durations of exercise.
What is Carb-loading?
Carb-loading is maximizing glycogen (energy) stores in our muscles before an athletic event to help improve stamina and delay the onset of fatigue. Loading up on carbohydrates benefits marathon runners, distance cycling, cross-country skiing, lap swimming, or any long durations of exercise.
Nutrition Myth Vs. Truth
“I want to lose weight. By changing my diet, I can target weight loss in certain spots on my body”
Unfortunately, we cannot spot reduce fat. Fat, also known as adipose tissue, is dispersed throughout each of our bodies in different proportions and locations. Typically, wherever we gain fat the quickest we lose fat the quickest. Those stubborn locations of fat loss come with time and consistency in adequate diet, exercise, and lifestyle habits! Want access to more healthy weight loss tips? Refer to https://themillennialnutritionist.com/blog
Nutrition and Recovery
Nutrition plays a crucial role in the recovery of our body after workouts. Each macronutrient - protein, carbohydrates, and fats- is involved with your body's post-workout recovery process. protein in particular helps with muscle repair and growth after workout. Eating high quality protein within the first two hours after a workout may help stimulate the muscle building blocks and allow you to meet your workout goals.
Hydration in Exercise
It is recommended for individuals to aim for about 8 cups of water a day (64 oz). However, every individual's hydration needs vary based on weight, age, activity status, and weather. Hydration pro tip: weighing before and after exercise can help determine hydration needs based on the amount of sweat you lost in exercise. Drink 16-24 oz for every pound lost within 2 hours of exercise. For more information on Hydration throughout the day visit this LINK
Supplements
Obtaining nutrients from whole foods in a well-balanced diet is the recommended way of nutrient intake. However, supplementation can play a valuable role in maintaining optimal health by filling in "nutritional gaps" for some individuals but should be used with caution and careful consideration. For information on safe supplementation, visit this LINK
Food Anxiety Around the Holidays
Feelings of anxiety around food often are present. Feeling anxious around food this time of year is normal, and you should not feel ashamed of it. A tip to feel more comfortable and at ease this holiday season is to seek out support from friends, family, your primary care provider, and a dietitian. Keeping a food journal can help you listen to your hunger cues and manage a perhaps overwhelming amount of food options present!