Why is habit-building so important?
Have you ever created a nutrition-focused goal for New Year's, followed it for about a month, then forgotten that the goal ever existed in the first place? This is very common when individuals try to create overwhelming goals that involve completely overhauling their diet, such as fad diets, extreme restriction, or following a specific meal plan with little variety. The most helpful way to stick to your long-term nutrition goals is to create small, short-term habits that gradually become part of your lifestyle.
What habits should I start with?
I always recommend starting with 1-3 small habits that can become more second-nature over time. These are typical goals that my clients see success in staying consistent with over a long period of time, such as over 6 months:
Water Intake - Start by increasing your water intake by 16-30 oz over your usual intake. For example, if you usually drink 20 oz a day, start aiming for 40 oz a day to create a more attainable goal.
Adequate Protein Intake - Protein goals vary depending on the individual, but a reasonable goal for most is around 1.5-2g per kg of current body weight. Try to add over 25 grams of protein to each meal if your goal seems high compared to your current intake.
Prioritizing Fruits and Vegetables - Add in 1-3 servings of fruits and/or vegetables per day. Make sure to add in lots of colors to consume different vitamins and minerals!
Meal Frequency - If you’re someone who forgets to eat meals and ends up overeating at night, I recommend keeping your meal timing on a schedule. Most individuals need to eat every 2-3 hours to replenish calories lost throughout the day and to regulate hunger cues!
Adequate Fiber Intake - Generally, about 20-30 grams of fiber is recommended for both men and women daily. Fiber is beneficial for regulating blood sugar levels, moving along digestive processes, and lowering cholesterol levels. You can find fiber in many different foods, such as apples, berries, pears, whole grain breads and pastas, chia seeds, and flax seeds.
article written By Taylor Schirra, MHSc, RDN, LDN
Check out this recipe for High-Protein Blueberry & Peanut Butter Chia Pudding for an easy to prepare ahead and enjoy as a healthy snack.
