5 Keystone Nutrition Habits To Practise

Most people already have a basic understanding of what it takes to eat healthily. Eat vegetables, don’t drink soda, get enough protein, etc. But with all the conflicting diet plans out there—low-carb, sugar-free, high-fat—it’s hard to figure out which is best for you. Well never fear! We’re taking the guesswork out of it for you with these 5 Keystone Nutrition Habits that will set you up for success no matter which type of diet plan you follow:

1. Eat a balanced breakfast

Eating a balanced breakfast helps you stay full and focused for hours. But don’t take it from us—go ahead and ask our good friends at the FDA. That said, we’re not leaving you in the dark regarding what a “balanced breakfast” entails. A well-rounded meal includes things like:

Plenty of fiber – Fill up on fiber-rich foods like whole grains, fresh fruits, oatmeal, and beans to keep you feel full longer.

Fill up on fiber-rich foods like whole grains, fresh fruits, oatmeal, and beans to keep you feel full longer. Protein – Wake and bake with a protein-packed breakfast. Foods that are naturally high in protein include meat (poultry, beef, pork), eggs, cheese, milk and yogurt.

Wake and bake with a protein-packed breakfast. Foods that are naturally high in protein include meat (poultry, beef, pork), eggs, cheese, milk and yogurt. Fat – The fats from foods like avocado, almonds and olive oil can help you feel satisfied for hours.

The fats from foods like avocado, almonds and olive oil can help you feel satisfied for hours. Carbohydrates – Once in the morning, a good source of carbohydrates to eat includes whole-grain bread, a piece of fruit and a glass (or two) of milk.

2. Make sure you’re getting enough protein

The recommended amount of protein per day is between 0.36 and 0.8 grams of protein for every pound of body weight. If you’re looking to gain muscle mass, the higher end of this number will apply—and that’s roughly 0.8 grams per pound of body weight. Now compare that to the average American diet, which is made up of 10-20 percent protein, according to the FDA. You see where we’re going with this? That’s right—we need more protein!

3. Eat healthy fats

Fats are an essential part of our diet, especially when it comes to fat-soluble vitamins. However, most of us are getting way too many unhealthy fats (think: trans fat) and not enough healthy ones (think: monounsaturated and polyunsaturated). On the flip side, most people aren’t consuming enough omega-3 fatty acids. They’re an essential part of a healthy diet because they help lower cholesterol and reduce your risk for heart disease. So what are you waiting for? Eat that fish!

4. Drink water

Water is the key to staying hydrated, and we’re not just talking about when you’re thirsty. Water should make up between 60 and 70 percent of your total daily calories. That’s a lot of water! Whether it’s the summer heat or the winter cold, hydration is essential to help you feel better and stay healthier. And that starts with drinking more water throughout the day. Need a little more push to drink more water? Try replacing soda or juice with sparkling water, and you’ll find your body thanking you.

5. Enjoy a small healthy snack every day

We’ve all heard that snacking between meals is bad for us, but there are simple things you can do to make snacking better for your health. First, choose satisfying snacks like nuts and dried fruit that also provide protein and fiber—together they’ll keep you feeling full without the unwanted calories.

Conclusion

No matter how different our diets may be, we can all agree on the importance of eating a healthy, balanced diet. By following these 5 Keystone Nutrition Habits, you’re well on your way to a healthy lifestyle whether you’re looking to shed pounds or build muscle—and that’s the kind of diet plan we can all get behind!