Katarina Lijovic is a Functional Nutrition and Holistic Wellness expert who successfully applies her konwledge and skills to help individuals and communities to optimize their health and quality of life.
The beginning of a new year is an opportunity to redefine yourself and your goals, offering a fresh perspective and a clean slate. One of the common New Year’s resolutions is to improve our health and fitness, with diet and nutrition being key components of our overall well-being. Have you ever wondered how you can improve your diet and eat healthier without resorting to yet another restrictive diet? Do you feel like you don’t know how to start eating healthier, what to include in your diet, or what to avoid? Have you ever started a restrictive diet that didn’t last even a week? You’re not alone. In this article, you will find five practical tips that will help you on your journey toward healthier eating and proper nutrition.
Healthy eating matters
Healthy eating habits have a significant influence on both our physical and mental health. Food serves as fuel for our bodies and provides information to our cells. Healthy food nourishes our bodies and gives us the energy to function throughout the day without feeling tired. Additionally, an adequate diet and nutrition are critical for our immune system to work efficiently and protect us against the numerous “invaders” we are exposed to every day. On the other hand, poor diet and nutrition can contribute to the development of chronic diseases. Therefore, adequate nutrition plays a key role in the prevention of chronic diseases.
A well-planned, nutritious diet provides the energy and nutrients needed to support both our body and our brain. Adequate nutrition is not only essential for our bodies but also for mental sharpness. Poor diet and nutrition can impair cognitive functions, leading to problems with concentration, memory, and decision-making. Adequacy, variety, and balance are key characteristics of a healthy dietary pattern.
Healthy eating is not just a goal to check off your list; it is a lifestyle to embrace and embody. It is not about restrictions, perfection, or achieving short-term results. It’s about developing sustainable habits through small, consistent steps that will make a huge difference over time in your health and well-being. These five practical nutrition tips can help you develop sustainable habits, reclaim your health, and forget about the “dieting” mentality for good.
5 nutrition tips for a healthy new year
1. Eat balanced meals
A well-balanced meal should always consist of protein (meat, fish, eggs, soy, dairy), carbohydrates (vegetables, fruits, legumes, whole grains, nuts, and seeds), and healthy fats (focus on omega-3 fatty acids such as fatty fish, flaxseeds, and walnuts, and monounsaturated fatty acids such as olive oil, olives, and avocado), which provide essential nutrients and keep your energy and glucose levels steady. Choose the foods you enjoy, but also try out some new foods and cuisines. Additionally, diversify your meals and avoid eating the same meals all the time. Special attention should be given to protein intake, and it should be included in every meal and spaced out throughout the day. Adequate protein intake will keep you satiated and improve blood glucose control. When people think of protein, the first thing that comes to mind is growing muscle. Yes, protein is crucial for muscle synthesis, but it is also essential for tissue repair, healing, injuries, satiety, blood glucose control, nutrient transport, and cellular signaling.
2. Eat the “rainbow”
Consuming a variety of colorful plant foods, such as fruits and vegetables, will ensure optimal nutrition, nutrient sufficiency, and fiber intake. The more colorful your plate, the more nutrients you’re likely to consume. Aim for a variety of colors in your meals by including a wide range of fruits and vegetables. Colorful plant foods are rich in phytonutrients that contain antioxidants and anti-inflammatory compounds beneficial for our health. The darker the color, the more antioxidants. Adequate fiber intake from fruits and vegetables (which are rich in fiber) is something many people lack in their diet, and this is where the focus should be. Incorporating a minimum of five portions of fruits and vegetables a day is essential. In my work, I like to emphasize that we should focus more on what to add to our diet rather than what we must avoid. Sometimes, it’s more about the benefits we’re missing from the foods we’re not eating. For some people, it’s not about cutting out unhealthy foods, but about not getting the right foods. For example, if we are not eating colorful foods, we are not getting all those antioxidants that help reduce and minimize the oxidative stress we are exposed to.
3. Stay hydrated
A significant number of people are dehydrated daily, which can impact energy and mood, trigger headaches, and lead to dizziness. Water is the most essential nutrient, and we cannot live or function without it. Drinking plenty of water throughout the day helps your body function optimally. Water is critical for digestion, nutrient absorption, and energy. It serves as the body’s delivery and waste removal medium, maintains the body’s acid-base balance, regulates body temperature, maintains blood pressure, and is involved in numerous chemical reactions in the body. Carry a water bottle with you and don’t forget about your water intake when drinking caffeinated beverages.
4. Reduce processed foods and added sugars
Processed foods such as packaged foods, fried foods, refined grains, trans fats, and added sugars from different sources such as pastries, sugary drinks, sodas, and sweets all contribute to poor metabolic health, poor blood glucose control, weight gain, gut health issues, digestion issues, and inflammation in the body. These foods are energy-dense (lots of calories) and nutrient-empty foods that increase the risk of chronic health issues. When eating processed foods, you are eating the most calories with the least nutrients. In contrast, when you eat nutrient-dense foods (whole foods such as meat, fish, eggs, vegetables, fruits, legumes, nuts, seeds) you will eat the least calories with the most nutrients. Moreover, a mineral depletion can occur from eating processed foods and refined sugars as well se immune repression, impaired brain function, mood swings, blood sugar imbalance, teeth and gum disease, skin reactions and yeast overgrowth. The list of negative impacts of processed foods and excess sugar in diet is quite extensive, therefore, you should reduce and minimize the consumption of such foods.
5. Mindful eating
It is not just what you eat but how you eat. Mindful eating is all about being present while eating rather than eating mindlessly or in a distracted way. Slow down, chew thoroughly, and savor every bite. Remove all possible distractions such as phone and turn off your TV. Removing distractions and stressors, creating calming environment, and taking few deep breaths will help you to relax and step into the “rest-and-digest” mode (activation of the parasympathetic nervous system) which is needed to properly digest food. Also, listen to your body and fullness cues. By practicing mindful eating, you can develop a more balanced and enjoyable relationship with food which can lead to better digestion and improved portion control.
Start your journey today
Whether you want to feel more energized, manage your weight, improve digestion, or just feel better overall, healthier eating and adequate nutrition can help you. You don’t have to change your entire diet overnight. Start with small steps, such as incorporating more colorful vegetables into your meals or cutting back on processed sugars, and build from there. Small steps add up to meaningful results over time. By taking small, consistent actions, you’ll create lasting habits that improve your health and well-being. Eating healthy isn’t just about what you put in your body, it’s also about fostering a healthy relationship with food. Practice mindful eating, avoid guilt, and enjoy the process of nourishing yourself with balance, not perfection. Remember, healthy eating is not about perfection; it’s about making consistent, informed choices that contribute to your overall health. Start with one small change today, your body and mind will thank you!
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Katarina Lijovic, Functional Nutrition Counselor/Nutritionist
Katarina Lijovic is a Nutritionist and Functional Nutrition Counselor who focuses on addressing the root causes of nutritional imbalances and health concerns, rather than merely managing symptoms. By using a holistic, personalized approach, Katarina works to optimize an individual’s health through tailored nutrition plans, lifestyle modifications, and evidence-based practices. Her mission is to guide individuals toward long-term, sustainable solutions. With her focus on prevention and balance, Katarina empowers individuals to make informed choices that support their overall health and well-being.
