Maintaining Your Wellness Goals: Nutrition Hacks to Stay on Track
Jan 13, 2025
Nutrition plays a huge role in maintaining wellness, but it’s easy to get off track when things get hectic. Between busy schedules, cravings, and convenience, making healthy choices can feel like an uphill battle. Luckily, you’re only a few simple nutrition hacks away from getting back on course. Let’s explore some practical tips to help you maintain your goals and keep feeling your best, even on the busiest days.
Set realistic nutrition goals
Setting big wellness goals is exciting, but those ambitious targets can sometimes feel out of reach. Instead, focus on small, achievable changes you can stick to long-term. Maybe it’s swapping out your afternoon soda for water or adding an extra serving of veggies to dinner. Or you could simply prepare one healthy meal at home each week using whole foods, not processed ingredients. Then, scale up your efforts little by little until you’re happy with the balance you’ve created in your diet.
Eat more protein and fiber
Want to feel fuller for longer and keep your energy levels stable? Adding more protein and fiber to your meals can do just that. Protein helps curb hunger, while fiber aids digestion and keeps blood sugar levels steady. For those managing lymphedema, a diet high in protein is particularly helpful, as it keeps tissues healthy and supports the lymphatic system. Opt for lean proteins like chicken or plant-based sources such as lentils and chickpeas. For fiber, choose whole grains, fruits, veggies, and legumes. Start small by grabbing a high-protein snack or adding a fiber-rich side to your dinner.
Keep healthy snacks in the house
When you’re in a time crunch, you’re going to eat what’s available. It’s only natural. If your pantry is full of chips and crackers, that’s what you’ll reach for. But if you stock up on healthier options like fresh fruit, nuts, or whole grain snacks, you’ll be more likely to make good food choices. For even better results, prep your snacks ahead of time. Cut up veggies and store them in clear containers at eye level in the fridge. Keep a bowl of fresh fruit on the counter for easy grabbing. Also, stock up on single-serve portions of nuts and seeds or make your mix.
Embrace the magic of meal planning
Ever find yourself staring blankly into the fridge at 6 PM, wondering what to make for dinner? If so, meal planning can be a real game changer. It might sound like a lot of work, but it saves time and stress in the long run. Begin by planning just a few days’ worth of meals. Keep it simple. You don’t need to whip up gourmet feasts every night. Prep whatever you can in advance. You might chop up veggies, cook a big batch of grains, or marinate meat. Cook extra when you have the time and ingredients, so you’ll have an easy meal of leftovers on busier days. If you won’t use the leftovers soon, just freeze them for later.
Try ‘Meatless Mondays’
Ever thought about giving your body (and wallet) a break from meat once a week? Switch things up with Meatless Mondays. This doesn’t mean munching on bland salads, though. Instead, you can get creative in the kitchen by making hearty lentil stews, savory veggie stir-fries, or protein-packed quinoa bowls. You might be surprised at how filling and tasty meatless meals can be. It’s also a great way to save money on grocery bills, as plant-based proteins are often cheaper than meat.
Control your portion sizes
It’s not just what you eat but how much you eat that matters. Portion control can help you maintain a healthy diet without feeling deprived. First, try using smaller plates and bowls to make the smaller portion feel more satisfying. Your plate will look full, but you’re eating less. Using a scale can help you keep your portions in check, but if you don’t have one available, use your hand instead. Your palm is about the size of a serving of protein, your cupped hand can hold a serving of carbs, and your thumb tip is about a tablespoon. And when dining out, consider splitting an entrée with a friend or boxing up half your meal before you start eating.
Drink water before meals
Drink at least one glass of water before you start noshing on your next meal. Not only can it help with digestion, but it also benefits brain health. Since the brain is mostly water, staying hydrated keeps those mental gears turning smoothly. It can help sharpen your focus, enhance your memory, and even lift your mood. Plus, the extra water might just prevent you from overeating by helping you feel fuller from the start.
Practice mindful eating
Do you often multitask while eating, juggling your phone, work email, or the latest episode of your favorite show? Many people fall into the trap of distracted eating, but this habit can lead to overeating and less enjoyment of your meals. Mindful eating, on the other hand, helps you reconnect with your food and your body’s hunger signals. To do that, switch off the screens and sit at a table when you eat. Also, take a moment to look at and smell your food before taking the first bite. Chew slowly and taste each bite. Take note of when you start to feel full and stop eating then, not just when your plate is empty.
Celebrate your progress
Sticking to an eating plan isn’t always easy, so it’s important to celebrate your progress along the way. Did you choose a piece of fruit instead of a candy bar for your afternoon snack? That’s worth celebrating. Maybe you cooked a healthy meal at home instead of ordering takeout or tried a new meatless recipe. These are all wins, no matter how small they might seem. Celebrate your achievements with a relaxing evening, a new workout outfit, or even a healthy treat.
Nourish your body with sustainable habits
Small, consistent choices add up to a healthier, happier you. So, what are you waiting for? Ditch the restrictive diets and embrace a balanced approach to nutrition. And remember, it’s not about perfection. Stay on track as much as possible, and you’ll soon achieve your wellness goals.
About the Author
Ashley Nielsen earned a B.S. degree in Business Administration Marketing at Point Loma Nazarene University. She is a freelance writer who loves to share knowledge about general business, marketing, lifestyle, wellness, and financial tips. During her free time, she enjoys being outside, staying active, reading a book, or diving deep into her favorite music.
