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Nine Nutrition Facts and Tips

1. Want to eat more vegetarian meals but don’t know where to start?
Simply add canned black beans to a salad, make a lentil shepherd’s pie, or snack on roasted chickpeas!

2. Food has the potential to heal. Heal your relationship with food by asking yourself these questions before eating:
  • Am I hungry?
  • Will this food make me feel good as I’m eating it?
  • Will this food make me feel good 30 minutes after?
  • Will this food make me feel good 1-2 hours later? The next day?

3. Food gives you the potential to discover. Help your children discover new foods by incorporating theme nights.
For example, Mondays can be pasta night, tacos on Tuesdays, and Wednesdays, “make your own pizza night”!

4. Food has the potential to fuel. If you are always starving right before your meal, try snacking in between meals. Ideally, we should eat every 3-5 hours. Easy snack ideas include fruit and cheese, yogurt and granola, plain popcorn, or chia seed puddings.

5. If weighing yourself drives you crazy or if you get disappointed from the number on the scale, turn to other ways to measure progress. Some examples include noticing energy levels, degree of pain, improvement in sleep, or feeling better in your skin.

6. MYTH: we are the only mammals who drink milk from other mammals, therefore we should avoid dairy products.
FALSE. There are lots of other things we don’t do that other mammals don’t. Unless it’s for ethical reasons, there’s no need to avoid dairy. But if you do, make sure to replace the protein as milk alternatives like almond or rice milk are mostly water.

7. MYTH: Carbs make us gain weight.
FALSE. There is no single food that will make us gain or lose weight. You can lose weight by eating only fast food but in a small amount. Weight is very complex and can be influenced by sleep, stress, environment, and genetics.

8. MYTH: Keto diet is the best way to lose weight.
FALSE. The keto diet is a very low carb diet that is promoted for weight loss. Although it will work in the short-term, you will mostly be losing water weight and not body fat. The keto diet is not more successful than other diets and, like other diets, leads to gaining back the weight and may lead to disordered eating.

9. Want to know how much water you need to drink? The color of your urine is the best indicator. If it’s clear, you’re well-hydrated, but if it’s darker, drink some water.

Tips for drinking more water:

  • Keep a bottle or glass of water on your desk where you can see it.
  • Infuse your water with fruit, fruit stems, or herbs, such as cucumber and mint or strawberry stems and basil.
  • Set a reminder if you need to; take a break every hour to tune in and notice your thirst.

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