​4 Tips for nutritional impact on improving health

1. Fruit, Vegetables and Plant Foods

Plan your daily fruit and vegetable intake. Planning them into your daily meals will ensure you get them in- they don’t “just happen”. If you have not been eating them on a regular basis start slow to prevent intestinal upset and gas. The recommended dietary amount is 5-9 servings per day. The minimum is 2 cups fruit and 2.5 cups vegetables.

Raw Leafy Greens: 2 cups of raw spinach, kale, or lettuce count as 1 cup equivalent.

Fresh/Cooked Vegetables: 1 cup of chopped broccoli, carrots, or pumpkins equals 1 cup equivalent.

Whole Fruits: 1 medium apple, 1 large banana, or 1 medium pear counts as 1 cup equivalent.

​Fruits and vegetables are loaded with vitamins, minerals, fiber and phytochemicals. Phytochemicals are only found in plant foods and are our biggest disease fighters.


2. Fiber

The recommended intake of fiber for adults is 25-35 grams per day. Most people
maybe get 10-12 grams. There are two types of fiber- soluble and insoluble. Soluble
fiber as it sounds dissolves in water. They act like our little scrub brushes in our
blood and insoluble are like scrub brushes in our intestinal tract. Both can slow
digestion, stabilize blood sugar and help with weight management. We need both
types of fiber.

Soluble Fiber: oats, barley, beans, lentils, peas, nuts, seeds, flesh of apples and
citrus.

Insoluble Fiber: whole wheat, wheat bran, nuts, seeds, quinoa, brown rice, and skins
of fruits.

Note: Avoid fibermaxxing which is a social media nutrition trend focused on
dramatically increasing daily dietary fiber intake to optimize gut health, digestion,
blood sugar, and satiety. Increasing fiber to quickly can cause severe intestinal upset
and unpleasant bloating and gas.


3. Lean Protein

Protein is an essential macronutrient built from amino acids. It is essential for
healing, growing and repairing muscle, skin, bone and hair. It also forms enzymes for
bodily functions and transports oxygen in the blood. It also can help stabilize blood
sugar and add to satiety.

Animal proteins are a complete protein with all of the essential amino acids. Plant
proteins contain amino acids but need to include a variety of plant sources to
provide all of the essential amino acids.

Animal Protein: meat, poultry, fish, dairy and eggs

Plant Protein: beans, lentils, nuts, seeds and whole grains

Protein is part of a balanced diet including healthy fats and complex carbohydrates.
The recommended minimum amount of protein is 0.8 grams per kilogram body
weight. Depending on activity level it could be as high as 1.0 grams per pound of
body weight. Protein can be 20-30% of total calories, with fats 20-25% and complex
carbohydrates around 45-60% again depending on your current activity level and
age.
​

4. Hydration

Hydration is replacing and keeping enough water in your body so your organs, cells
and tissues work properly. Water helps control body temperature, waste, soft joints
that work well, transports nutrients to cells, lowers chances of kidney stones and
keeps mood, memory and focus steady.

Water intake recommendation depends on activity level. Try having water with every
meal or at least 20 ounces of water 3x per day per adult. Fluids or other beverages in
general can be included, but try to have them non-caloric, non-alcoholic and non-
caffeinated. Fruits and vegetables also contain water that can aid in hydration.

Note: There are many other tips to aid in well-being and health. Be wary of social
media and influencer suggestions! Many of the claims are not researched or given
by an accredited institution or professional and can be unhealthy or dangerous. Ask
your doctor or Registered Dietitian for information when seeking healthy nutrition
practices.

Interested in getting started with a Personal Trainer or Nutritional Counseling?
​
Call the club at (509) 662-3544 or email one of our Tammi at [email protected] directly!

TAMMI FLYNN, Balanced Habits Food Coach and Level 1 Nutrition Coach in Precision Nutrition.