"Improve Nutrition with Expert Tips"

 "All Foods Are Healthy. Nutritionists Share Tips to Improve Your Nutrition." 

For many people, the hardest part of eating healthy is, in a word, "food." But when six Orlando Health nutritionists shared their top tips, none of them mentioned  the myriad diet plans circulating online and on social media. Instead, they offered recipes for happier, healthier eating that each of us can incorporate into our daily lives starting today. 

 Spice of Life 

If you give yourself a rule for healthy eating,  it should be "variety," says Kelly Urbanik, a specialist nutritionist at Orlando Health's Leon Pediatric Neuroscience Center of Excellence. If you eat  protein and fruit in the morning (such as Greek yogurt and berries), focus on grains and vegetables as well as protein and fat at your next meal  to keep you full and satisfied. This could be brown rice with vegetables and chicken, or tuna salad with carrot sticks and whole grain crackers. By striving for more variety, you're more likely to include items from each  recommended food group and  meet your macronutrient and micronutrient goals throughout the  week. 

Focusing on variety also helps ensure that all foods are part of a healthy, satiating, balanced diet. "When you treat yourself to something sweet as a snack, the variety reminds you to eat something different at your next meal or snack," says Urbanick. When you think of even snacks as part of a balanced diet, you're less likely to feel obsessive or  guilty about eating certain foods. "So many people categorize food as 'good' or 'bad,'" Urbanik says."All nourishment feeds us physically or rationally, and the to begin with step to getting to be a more advantageous individual is to have a positive relationship with the nourishment we eat." 

Start with whole foods 

"If there's one key takeaway  everyone should remember, it's to choose whole foods that are minimally processed, rather than heavily processed," says Carol Geddes, clinical oncology dietitian at Orlando Health Cancer Institute. 

Whole foods, or foods in their natural state, are rich in essential vitamins, minerals, antioxidants, and fiber that  regulate digestion, boost energy levels, maintain a healthy weight, and reduce the risk of chronic disease. These include fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins such as fish, poultry, and beans.  Whole foods may also have a positive impact on mental health. Many studies have found a link between diet and mood, suggesting that a nutritious diet may contribute to  mental clarity and emotional well-being. The fiber in whole foods promotes a healthy gut microbiome, and its role in mental health is increasingly recognised. 

Start by continuously presenting more natural products and vegetables into your slim down.

 Try swapping white rice for whole grain rice or choosing whole grain bread instead of white bread. Read labels carefully and look for products with the fewest ingredients possible. Plan your meals ahead of time so you have healthy options when you need them. 

Water, water everywhere 

 "My number one tip is to be mindful of what you drink," says Shannon O'Meara, registered dietitian at the Center for Health Improvement at the Orlando Health Center. "You should mostly drink plain water." 

When it comes to beverages, the calories, fat, and added sugar can add up quickly When it comes to refreshments, the calories, fat, and included sugar can include up rapidly. "A can of pop may appear safe, but indeed one a day can altogether increment your chance of persistent illnesses like diabetes and cardiovascular infection," says O'Meara. . It's not just what's in your drink that matters: The hypothalamus, the same part of the brain that controls hunger, is also involved in the feeling of thirst. "When you feel like you want to eat, the first thing to check is whether you're dehydrated or hungry," says Ileana Trautwein,  outpatient dietitian at Orlando Health. 

Our brains recognize that food contains liquid. If you haven't had enough to drink, you may feel the urge to eat, even though it's not necessarily something you really need. "Consider drinking water first and waiting a few minutes," Trautwein says. "So, reconsider whether you just need fluids or if you're actually hungry." 

If you're still  hungry after a drink, choose high-fiber, low-calorie, non-starchy vegetables like broccoli and carrots, and proteins like hummus and cheese. Sounds appealing, doesn't it? It's a sign that you might be eating out of boredom, not hunger. 

All Foods Go Well 

Food may be the origin of self-care. "Use nutrition as an ally, as a way to strengthen yourself physically, mentally and emotionally and  reconnect with yourself," suggests Larissa DePasqua, RD, RD, PhD ... "Develop habits that fit your individual needs and make you feel more comfortable in your body." 

Being bound by rules or being too strict about your eating habits is not a good way to build a healthy relationship with food and your body. Instead, ask yourself, "What is the best way to eat today?" 

"I explain this concept to my clients by having them think of nutrition as a spectrum," says Sarah K. Ream, a registered dietitian at the Center for Health Improvement at the Orlando Health Center. 

On the one hand, there are "regular foods," which require frequent eating and have obvious health benefits like vitamins, minerals, and  fiber. Your "unusual foods" are on the other end of the spectrum, reserved for special occasions or treats. These are usually high in saturated fat, sodium, or  sugar, which are inflammatory ingredients that can increase disease risk. 

"Sometimes Foods" fall somewhere in between: They're not highly inflammatory, but they don't offer many health benefits either. 

 "Most foods are 'occasionally foods,'" says Ream. . "They're not the best or most exceedingly bad choice; the more you blunder on the side of 'sometimes/always,' the way better.  But there's a place for every food; it's how often you consume them that matters."