Roadrunners are always on the go, but prioritizing nutrition with a busy lifestyle doesn’t have to be complex or overwhelming. To celebrate National Nutrition Month, Natalie Nowak, a registered dietitian at the Health Center at Auraria, has some tips on how to add nutrients to your diet and some resources to come up with your own balanced diet.
Stick to the basics
Nutrition doesn’t have to be complicated. One of the easiest ways to ensure that your meals are nutritious and balanced is by implementing the rule of three: Choose a grain to energize your cells, pair a protein that will help you feel full longer and don’t forget a fat that contributes to taste, fullness and hormonal health. Consider also adding a fruit or a vegetable or two to increase fiber.
Plan and avoid choice fatigue
Humans make most of their food choices based on taste and convenience, and experts say the average person can make more than 200 food-related choices per day. This inevitably leads to decision fatigue and can create confusion about which foods to buy. Planning meals helps ensure that you are meeting nutritional goals. As you prepare your grocery list for the week or month, consider planning each day’s meals and snacks so you have what you need.
“Planning can make starting your day with a balanced breakfast not only easier than you think but enjoyable as well,” Nowak said. “This planning is particularly important for lunch, one of the most difficult meals for students and employees to prioritize.”
Don’t skip meals
Keep your nutritional journey going by nourishing your body and mind consistently. In general, it’s good practice to have your first meal of the day within one to two hours of waking. Skipping breakfast or lunch will likely result in eating excess at dinner or snacking well into the night. The evening is also when most people eat the biggest meal of the day and is coincidentally when people are the most sedentary, so eating consistently avoids creating a mismatch for your metabolism.
Go with what you know
Adding nutrition to your diet doesn’t mean abandoning all your favorite foods. In fact, consider jotting down all the food you typically consume when going out to eat and brainstorm ways to make it at home. Instead of grabbing a burrito bowl on the go, make a week’s worth at home by cooking rice and adding beans, veggies and your favorite toppings. If you’re a burger or chicken-sandwich lover, purchasing frozen turkey or beef patties, buying whole-wheat buns and adding a side salad can make your meal more nutrient-dense. Almost any meal you enjoy can be made into a healthy lunch — it just takes a little planning. And you’ll save money as you go.
Start small
If you don’t know where to start, start small. Add foods into your diet that have come from the earth for centuries: fruits, vegetables and grains. Fats and proteins play their role too, with all three macronutrients important to eat consistently throughout the day. Some of the quietest foods — the ones that aren’t screaming about promising heart-healthy benefits or bragging about being a “good source” of eight vitamins and minerals — are the best for you.
Here are some examples to get you started. If you don’t like some of the ingredients, tweak them to fit your style and taste buds.
- Bagel with peanut butter, topped with banana slices
- Bagel with cream cheese, sliced cucumbers, tomato slices, hardboiled egg
- Whole-wheat toast paired with egg, avocado
- Toast, topped with goat or ricotta cheese, sliced apples, pears or strawberries on top with walnuts
- Oatmeal, doctored up with berries, pecans, cinnamon, brown sugar or nut butter
- Yogurt with granola, berries
- Hard-boiled eggs, muffin, piece of fruit
“Try keeping your philosophy on nutrition simple,” Nowak said. “Plan to eat balanced meals throughout your day and remember that your cells need consistent nutrition throughout the day. This can be accomplished by planning three meals and a couple snacks into your day. I encourage you to focus on creating a simple and sustainable nutrition habit.”
Health Center resources
Faculty and staff members have access to nutritional counseling through the Health Center at Auraria. Visit the Health Center’s webpage for information on making an appointment.