Better Nutrition

When someone says “I want to eat better,” what is the first thing you think of? Is it cutting out all carbs and eating nothing but meat? Is it eating a plant-based diet? Is it only eating one meal a day? Better nutrition can look like a lot of things, but at its core is a very simple concept. Better nutrition comes down to having a better, balanced diet that include all necessary nutrients required for healthy growth and development.

We all know we should eat better, but many of us don’t know why our nutrition matters. Better nutrition is a critical part of our health and development and contributes to our overall quality of life. A balanced diet fuels your body and provides you with energy, maintains your immune system, reduces the risk of chronic disease, increases focus, and positively affects your mood. But what does better nutrition look like?

The Basics of Better Nutrition

These four essential components of better nutrition are: nutrient density, diet diversity, macronutrient ratios, and ultra-processed foods.

Nutrient Density

Nutrient density refers to the amount of nutrients in a food relative to the calories that it provides. Nutrient-dense foods are rich in essential vitamins, minerals, protein, fiber, and healthy fats, and are relatively low in calorie. This includes foods such as berries, leafy greens, avocados, lentils, and seafood.

Diet Diversity

Diet Diversity encourages you to look at the types of foods that you are eating. Are you incorporating a variety of foods in your daily intake? By consuming a variety of foods, you are ensuring that the body receives all of the nutrients that it needs to thrive.

Macronutrient Ratios

Macronutrients are the carbohydrates, protein, and fat that is found in food. Your ideal macronutrient ratio will depend on your age, physical characteristics, activity level, and bodyweight goals. For example, an elite marathon runner is going to need more calories and more carbohydrates than someone who sits at a desk all day.

Ultra-Processed Foods

One of the best ways to improve your health is to cut back on ultra-processed foods. These foods are often high in calorie and low in nutrients. Ultra-processed foods include:

• Chips
• Baked goods
• Sodas
• Margarine
• Ice cream
• Fast food

Better Nutrition Challenge

Try this Better Nutrition challenge over the next 30 days. Make sure you keep track of how you feel as you move through this next month. Do you have more energy? Are you sleeping better? Remember, the goal of eating better isn’t always to lose weight, but to feel better.