Can the smallest change make the biggest difference?
We hear it everyday that nutrition can be over complicated, that at the end of the day it is just calories in v calories out. But can it be a lot simpler than that? Can small changes make a big difference?
For some people calories in v calories out is not as simple as it seems, it would imply we know how to track food intake, to understand calories within food and how to balance them. It would imply we have a level of basic understanding that not everyone has, or is interested in. So can we actually make nutrition even simpler, can a small change make a big difference?
If we look at the general population and people looking to live a healthier lifestyle then the smallest change can make the biggest difference. Below we have listed some of the things you could do that could have an impact on your health and nutrition
Drink more water daily – Our body is made up of 60% water and in modern society water is the most common macronutrient deficiency. Water is the most important macronutrient, period! Try having a water bottle at your desk and workplace, drink a full bottle in the morning, one in the afternoon and one in the evening, you will notice the difference immediately.
Having healthy snacks on hand – This probably sounds a little backwards, someone telling me to have snacks available. By having healthy snacks available we can use it to avoid temptation when presented with naughtier options, think protein bar, dark chocolate, string cheese and even jerky.
Include vegetables at every meal – Within nutrition there is a lot up for debate, but everyone can agree we need to eat more vegetables. They are the most nutrient rich foods on the planet and help fill us up.
Eat more protein - Eating more protein boosts your metabolic rate increasing the number of calories you burn while resting. Protein also helps to curb appetite making people eat fewer calories overall.
Finally, know the difference between thirst, hunger and boredom. With most of us walking around dehydrated all the time something like a simple glass of water can help curb hunger. We also live in a world where abundance of food is available, many of us eat out of boredom instead of hunger. Next time you are hungry try grabbing a book and a glass of water, or engaging your brain.
These are just a few of the simple things that can be done to help us make the biggest change. As always start small, change 1 or 2 of these a week and until they become a habit keep going. Once the change has been made we can then explore further options!
CrossFit Level 1 / BTN Academy Nutritionist