It’s a beast of a subject, isn’t it?
You have to eat multiple times per day so it makes sense that it’s a huge part of your overall health and wellness.
As a wellness coach, I hear it all the time. People, and especially mothers struggle with finding consistency in their nutrition. One day they’re enjoying a nice salad and the next, it’s left over chicken nuggets or whatever they can find on their kids’ plates.
It can be very frustrating when one day you feel totally in control, energized, and happy with how you’ve eaten, and the next is completely different.
You see, nutrition is life. The food you put into your body determines your energy levels, your mood, your health, and so much more. To put it bluntly, it’s important.
So, if you’re struggling to stay consistent with your nutrition, or feeling overwhelmed with how to even start a good nutrition plan for you or your family, you’re in the right place.
5 TIPS FOR BETTER NUTRITION
STEP 1 - HAVE A FOOD DATABASE
One of the trickiest things with staying consistent with nutrition is to enjoy a variety of foods. We often have a small list of foods that are “healthy” or “ok to eat” and unfortunately, we wear out of those pretty quickly.
Have a database with your favorite recipes and snacks available in one place. This allows you to make your planning easy because you have a lot of different foods to choose from. You can use Pinterest boards (follow me on Pinterest here!), files on your computer, or even good old paper and binder.
Just have a list somewhere that has all of your favorite stuff in one place. Then, each week, try a couple new things. If you like them, add it to your database!
STEP 2 - PLAN AHEAD
I think this might be the most important step when it comes to regularity and consistency with nutrition, but it’s often the most overlooked step. So, wherever you are, if you choose nothing more than one step, this is the step for you.
Planning ahead doesn’t have to take gobs of time. In fact, doing a little prep work can save you double, triple, or even more time in the long run.
Each week, plan your dinners first. Then plan 2-3 snacks, breakfasts, and lunches. It’s as simple as that. Then, do as much prep work for it right away. Quickly chop up veggies and fruits and throw in grab and go containers. You could even have a snack drawer in your fridge for easy access or everyone in the house gets a snack container of which to take with them when they go out.
If there is something you want that your family doesn’t want, or you want to be able to have a quick salad in a jif, just throw it all together in a mason jar (wet stuff at the bottom) and you have a quick salad for anytime.
I can promise you a million times over that planning ahead will save you SO MUCH TIME. If you want to learn more about making your meal planning efforts work for you by saving gobs of time, money, and sanity, head on over and check out the course that has helped so many moms master their meal planning efforts.
STEP 3 - UNDERSTAND HUNGER AND FULLNESS
When was the last time you really listened to your hunger and fullness levels? Do you often find yourself suppressing those hunger pangs because you don’t have time to eat? Or do you just graze on snacks and parts of meals throughout the day?
Our bodies are incredible machines and will tell us what they need, but so many times we’ve stopped listening. Staying consistent with your nutrition has everything to do with feeling satisfied with what you eat.
Start listening to your hunger and fullness levels so you know how to respond when you eat. Do you need a meal? Do you need a snack? Do you need some protein or carbs for energy? If you need help better understanding your hunger and fullness levels, I have an entire worksheet dedicated to helping you map out your unique symptoms and responses to those symptoms. It’s all a part of my free resource library and is called the hunger and fullness workbook. Head here to get free access to the workbook and all of my other resources.
STEP 4 - EAT MINDFULLY
Ok, ok I know you’re rolling your eyes at me. How are you supposed to eat mindfully with a bajillion things going on in the day? Will you at least hear me out on this one?
Paying attention to what you put in your body is probably my #2 top tip for staying consistent with nutrition. You see, it’s important to know what’s going on with your own body so you know what to feed it.
So, in an effort to make eating mindfully fit into a busy lifestyle, my top tip is to ask yourself one question before you start eating anything.
“Where am I at?”
It’s a simple question that can provide tons of feedback on what and how you should eat. Just ask yourself that question before eating and throughout the meal. Even if you’re busy while eating, you can still check in every couple minutes to ask where you’re at. When you feel satisfied or full, stop. That’s the simple version of mindful eating.
If you want to tap into more mindful eating, download my mindful eating meditation script to practice as you learn to eat more mindfully. You can access it here.
STEP 5 - GET EVERYONE ON THE SAME PAGE
This might be the hardest one, but it’s important! Making each member of your family a different meal according to their tastes is exhausting. So, why not get everyone on the same page?
This will take a bit of practice, but it will pay off in the long run! Plan your meals and try to plan them so that there is at least one thing on the plate that everyone likes. Then offer everything else with it. Remind your kids that this is what is being served for the evening. Then you can feel good about giving them at least something everyone is pleased with and teaching them to be exposed to a new variety of foods.
Kids often need to be exposed to a new food several times before trying or liking it. If possible, involve kids in the preparation of the food as it might spark more interest in trying new things. Although I’m not a child eating habits expert (heaven knows we have our own issues over here!), this has worked wonders for many families including myself.
Teach your family about nutrition and taking care of our bodies and soon enough they’ll be eating foods you never thought they’d try! And you’ll be less stressed because you’re not catering a meal to every single person.
Now, go eat something healthy, delicious, and do it mindfully! (If you’re hungry of course)