3 No BS Nutrition Tips that Cut Through the Noise

Nutrition is a mess. Everywhere you look, there’s a new guru, a new book, a new podcast, a new blog, a new product, a new study, a new claim, a new controversy, and a new scam. It’s enough to make you want to give up and eat whatever you want, whenever you want, however you want.

Thankfully, in this post, we have some good news. To make life a little simpler, here are 3 no BS nutrition tips that will cut through the noise and help you eat well, feel good, and achieve your health goals.

1. Balance Out Your Meals

Balanced meals include four components: protein, carbohydrates, fats, and fibre. Eating balanced meals gives the body energy and nutrients required for optimal health.

Imbalanced meals lack one of these components and are often less filling; can result in energy crashes; and are less nutrient-dense. For example, in the pasta salad bowl above there are plenty of carbohydrates, fibre, and even fat. Nevertheless, it is missing a key component; protein, a nutrient critical in balancing blood sugar and creating sustained energy.

However, all of the pieces are in place in the salad bowl pictured above. There is plenty of protein found in the eggs, edamame, and tofu; carbohydrates from the corn; fibre in the various vegetables; and healthy fat in the olive oil dressing. This is the kind of meal that will both optimize nutrient density and sustain energy.

2. Hydrate by Making water your drink of choice

Are you feeling a mid-afternoon headache? Lower energy than usual? Or perhaps, are you constipated despite eating plenty of vegetables? These are all signs that you may not be drinking enough fluids. The water we drink improves our circulation, allowing key compounds like glucose and oxygen to reach our brain efficiently. In turn, this improves cognitive function, allowing optimal performance. Water also lubricates the bowels keeping you regular and flushing out waste. To drink more water, I recommend keeping a water bottle near you at all times so that you have easy access.

3. Consume more Fibre 

Fibre is key in controlling blood sugar so you don’t have an energy crash midday. It also feeds the bacteria living in your gut which has implications for bowel health, immune function, and inflammation among other health metrics. Fibre recommendations for men and women are 38 and 25 grams respectively with Canadians only consuming an average of 14 grams.

To increase your fibre consumption, here are some fibre-rich options that are easy to add to your diet: 

1. Berries

2. Beans, Lentils, & Chickpeas

3. Vegetables

4. Nuts & Seeds

5. Chia, Flax, and Psyllium Husk

References 

Fibre and Whole grains  | Heart and Stroke Foundation. (2024). Heart and Stroke Foundation of Canada; Heart and Stroke Foundation. https://www.heartandstroke.ca/healthy-living/healthy-eating/fibre-and-whole-grains#:~:text=Fibre%20is%20a%20vital%20part,intake%20is%20about%2014%20gram