5 Simple Nutrition Tips, Part 2

Pack Snacks! If you are trying to stay healthy then plan ahead for daily snacks. Mixing veggies and protein or veggies and a healthy fat will provide an energy boost between meals, without a spike in blood sugar. Avoid breads and baked goods and try 1-2 cups of veggies and a 1/3 cup hummus or two hard-boiled eggs or 1oz of nuts. If you have a workout planned within 2-3 hours then add a piece of fruit.
Clean Up! Avoid refined, processed foods with additives, preservatives and chemicals such as artificial sweeteners, colourings, flavourings, as they will only deplete your body of nutrients. Read the ingredient list – if you don’t know what it is, don’t buy it!
Get Cooking! Try cooking foods more often so that you can control what goes in the meal. Home made foods are generally better for you. During the week plan for quick meals such as quinoa, chicken breast and a pile of bright vegetables that can be made in 15 minutes. Make a little bit extra for lunch the next day. When you have more time try making a larger portions of soup, chili or a roast that can be used over a couple days.
Water Up! Make sure you start all workouts in a hydrated state. When dehydrated you can’t perform at their best and you increase risk for injury, such as muscle tears or strains. Consume 2-4 cups of water in the 2-4 hour window leading up to your workout. For workouts lasting longer than 60 minutes make sure you carry water and consume 1/2 to 1 cup of water every 15 – 20 minutes to prevent dehydration.
Eat your Veggies! Do you get the 7-10 servings of vegetables that an active individual needs per day? Vegetables are dense in nutrition but low in calories. They offer lots of fibre, vitamins, minerals and bioflavanoids. It’s important to eat a variety of them from all colour groups to increase your nutrient spectrum.