5 Simple Upgrades for Healthier Eating

Think of these as nutritional nudges.

1. Add fresh herbs, liberally. 
   Not only does this amp up the flavor profile of your food, herbs contain a variety of phytonutrients that can have a variety of health benefits. Below are a few examples – choose a couple to try the next time you’re shopping.
   • Parsley – cleansing, digestive support, antimicrobial
   • Rosemary – neuroprotective, mood-supportive, anti-inflammatory
   • Cilantro – binds toxins, anti-inflammatory, antioxidant
   • Basil – stress-reducing, anti-inflammatory, antimicrobial
   • Thyme – antimicrobial, anticancer, anti-inflammatory
     
     
2. Have protein with every meal. 
   This helps regulate your blood sugar, not to mention the importance of protein for health.
   • Choose high-quality lean proteins. 
     
     
3. Whip up a batch of salad dressing at home rather than buying it. 
   Your dressing will be fresher, cleaner and healthier. Basics of what to include:
   • High quality oil (like extra virgin olive oil)
   • Something acidic (vinegar or a squeeze of citrus)
   • Salt (and pepper to your taste)
   • Herbs and spices (fresh or dried)
   • Any other high-quality, whole-food ingredients you enjoy (like mustard, coconut aminos, yogurt, etc.)
     
     
4. Add another vegetable to your meals. 
   Prep a big batch of it early in your week, and then add a scoop to each lunch/dinner plate. 
   • Try something you may not usually have, like fennel or maitake, and combine it with something you enjoy to make a larger batch. 
   • Add fresh herbs 🙂
     
     
5. Eat slower. Chew each bite 20+ times. 
   Reasons this helps:
   • The more thoroughly you chew your food, the easier your body is able to digest it. Chewing is one of the first steps in digestion (along with saliva and visual/olfactory senses getting your digestive juices flowing). 
   • Research shows that people who eat more slowly tend to feel fuller faster, which leads to less overeating.
   • Slower eating calms your nervous system, and a calmer nervous system allows your digestive system to function more optimally. 

Beverage Bonuses

1. Drink mostly flat water. 
   Carbonated drinks, including seltzer, can dilute your digestion, which affects nutrient absorption, and can also contribute to feeling bloated. 
   
   
2. Choose drinks that aren’t sugary/sweet. 
   Skip the artificial sweeteners too.
   • If you want more flavor in your drink, try adding some fresh fruit and herbs. I love these combinations: strawberry+lime and rosemary+cucumber.
     
     
3. To start your day, choose a full glass of water. 
   This rehydrates your body after your sleeping hours and can help you feel more awake. 

Choose one of these nudges to start, and make it work for your routine. Happy eating!

Resources include:
​doi: 10.1016/s0254-6272(14)60018-2
doi: 10.22038/ijbms.2020.45269.10541
doi: 10.3390/molecules27010209
doi: 10.1080/10942912.2020.1828456
doi: 10.3390/nu14102104
doi: 10.1016/j.physbeh.2015.07.017

This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.