100 simple nutrition tips that are easy to incorporate

Sharing 100 simple nutrition tips that you can easily incorporate into your daily life without having to make drastic changes.

Nutrition has become so complex over the last 10 years.  There are thousands of diets, exercise programs, and schools of thought for how best to eat.  It can be SO OVERWHELMING for someone who is just trying to be healthy.

But let me be probably the hundredth person to tell you, it doesn’t have to be hard.  There are simple changes you can make in your daily life to slowly work toward healthier nutrition.

Today I’m sharing 100 simple nutrition tips with you.  These tips are for people who feel lost when it comes to nutrition and exercise.  They also don’t require you to clean out your fridge and pantry and start over. You don’t need to go to any specialty store for specific foods.  These simple nutrition tips are little changes you can incorporate over the next month and see big results.  

Here are 100 simple nutrition tips to help you improve your overall health.

1. Don’t substitute fruit juices for whole fruits.
2. Eat whole, fresh, unprocessed foods.
3. When buying packaged foods, read the nutrition labels carefully.
4. Never cut any food group out of your diet including carbohydrates (unless you are guided by a nutritionist or doctor).
5. Don’t eat until you’re stuffed, just satisfied.
6. Eat something every four hours.
7. Don’t take more than one all-purpose multivitamin daily.
8. Exercise is important to burn your food efficiently.
9. Before following a nutrition plan, check the credentials of the creator.
10. Keep track of your food intake to know which food group you need to eat more or less from.
11. Eat a variety of foods.
12. Take the skin off before eating chicken.
13. Eat fish at least once a week.
14. Cut out margarine.
15. Watch out for large portion sizes.
16. Desserts should be kept to minimum.
17. Use extra virgin olive oil for salads or whenever suitable.
18. Buy full fat versions of dairy products.
19. Eat oily fish like salmon or sardine at least twice a week (rich in Omega-3).
20. Never smoke after eating.
21. Don’t eat fruits immediately after meal.
22. Replace tea with green tea.
23. Don’t sleep immediately after eating.
24. Apples protect your heart.
25. Bananas strengthen bones.
26. Broccoli combats cancer.
27. Carrots help eyesight.
28. Fish boosts memory.
29. Garlic kills bacteria.
30. Honey increases energy.
31. Lemons smooth skin.
32. Mushrooms control blood pressure.
33. Oranges support your immune system.
34. Rice conquers kidney stones.
35. Strawberries calm stress.
36. Tomatoes protect the prostate.
37. Walnuts are mood boosting.
38. Yogurt protects against ulcers and helps us digest food better.
39. Eat breakfast.
40. Enjoy soups often.
41. Make a fruit salad at least once a week.
42. Keep a variety of raw vegetables ready in the fridge for quick snacks.
43. Include one dark green and one orange vegetable on your plate at least 4 times a week.
44. Make at least half of your carbohydrate foods whole grain each day (e.g. brown rice).
45. Take a vitamin D supplement daily (the dose should be according to your age).
46. Replace table salt with sea salt, lemon, herbs, and spices to flavor foods.
47. Eat a variety of fiber-rich foods everyday including whole grains, fruits, vegetables, and legumes.
48. Minimize your caffeine intake.
49. Purchase leaner meat cuts more often.
50. Eggs, beans, peas, and lentils provide a good source of protein and fiber (and are good meat alternatives for vegetarians).
51. When eating out, skip the appetizers.
52. Substitute whole wheat flour for white flour.
53. Keep the skin and peels on fruits and vegetables if possible.
54. Replace fried food with steamed, baked, or broiled options.
55. Slow down when you eat.  It isn’t a race.
56. Buy organic products whenever possible.
57. Plan healthy menus as a family.
58. Home-cooked meals always win over eating out.
59. Enjoy preparing meals as a family. It’s a lot of fun.
60. Mustard can be consumed guilt free.
61. Use peanut butter and avocado as healthy fat sources.
62. Eat cabbage to boost cancer-fighting enzymes.
63. Eat lettuce if you have a sleep problem.
64. Dark chocolate is packed with healthy nutrients. Moreover, it improves mood and pleasure.
65. Ginger is called “the universal medicine.”
66. Onion is believed to clean the blood among many other health benefits. It is also one of the cheapest vegetables.
67. Use chocolate covered bananas as a healthy dessert.
68. The liver can make more enzymes out of fresh lemon juice than any other food element.
69. Whole oats are famously fiber, mineral, and vitamin rich.
70. Frozen vegetables retain almost all of their nutritional value.
71. Asian food is considered among the healthiest in the world.
72. To make any meal ultra nutritious, just add sea vegetables (you can buy seaweed at most stores now).
73. Fasting is one of the oldest therapies in medicine.
74. Spinach is one of the most nutrient-dense foods available and improves brain function.
75. Eggs aid in concentration and improve memory.
76. An orange a day keeps the doctor away!
77. Wait 15-20 minutes to have a second helping.
78. Swap soda for water.
79. Pack healthy snacks when you know you’ll be away from home for a while.
80. Select foods that have minimal saturated fats.
81. Avoid foods that contain more than 10 ingredients.
82. Avoid foods that contain man-made ingredients.
83. 3,500 calories = 1 pound of body weight
84. Spice your meals up.
85. Split your meal with a friend.
86. Avoid open buffets.
87. Eat your favorite foods – even if unhealthy – every now and then.
88. Don’t shop when you’re hungry.
89. Don’t put serving bowls on the table.
90. Protein bars make a good snack, but read the ingredients first.
91. Research healthy restaurants.
92. Start each lunch/dinner with salad.
93. Drinking a glass of ice water can burn 25 calories!
94. Don’t leave yourself dehydrated. Water flushes out fats and toxins.
95. The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek.
96. Buy food in its season (e.g. strawberries in summer).
97. Buy from local farmers and markets.
98. Bone broth is a great healthy choice and can be used in soups and as a sipping broth.
99. Eat less, enjoy more.
100. Make your own instead of buying in jars.

Phew!  That was a lot, I know.  But honestly, there is so much more I could share.  These 100 simple nutrition tips are some basic ways to get you started on a healthier lifestyle.