May 2, 2017 mdchino

4 Tricks for More Nutritious Meals

Salad with roasted beetroot, spinach, soft goat heese and seeds in light plate over grey concrete textured background, oil in saucer. Top view

When you think about the vital nutrients your body needs in order to function optimally, you might think that it’s best to get as much of those nutrients as possible. So you load up your plate, and congratulate yourself on a nutritious meal.

The truth is, you have the right intentions and you’re off to a good start. But because your body can only absorb so many vitamins and minerals at one time, overloading yourself on nutrients isn’t actually the most beneficial way to approach meal time. The following four meal“hacks” can help you reap the most nutrients from your food, in the most effective ways.

Eat less, but more often. Your body can only absorb so much at one time, before any excess simply becomes waste. Eating smaller, more frequent meals will lead to better overall absorption of nutrients, because you’re not overloading yourself on any given nutrient.

Eat healthy fats at each meal. Fat-soluble vitamins, like vitamin A, are only absorbed properly if consumed alongside fats. Pair nutrient-rich foods like fruits and veggies with a small amount of healthy fats from olive oil, avocado, or a handful of nuts.

Steam your veggies. Raw veggies contain more intact nutrients, while boiling or stir-frying them causes nutrient loss. Yet, many of those nutrients aren’t very accessible in raw form. So what are you to do? Steaming is actually the best way to preserve nutrients in vegetables, while breaking down just the outer layers of the food so that nutrients can be better absorbed in your intestines.

Eat prebiotics. You’ve heard of probiotics, the good bacteria that reside in your intestines and help you to properly digest food. But they need food of their own, a special type of fiber called prebiotics, to encourage their propagation. You can encourage a healthy balance of helpful bacteria in your gut, by pairing probiotic foods (like yogurt and fermented foods) with prebiotics (like oatmeal, asparagus, and bananas).

As you can see, all of these meal hacks are relatively simple. Include them in your regular eating regimen, and you can reap more nutrients from your foods. And of course, call us for an appointment to discuss a nutritious weight loss plan. We can help you identify the foods that fulfill your dietary needs, and create an eating plan that helps you meet your goals.

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