8 Small Changes in Your Nutrition that Have a Big Impact on Your Health
Written by Taisiia Dobrozorova
Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
Medically reviewed by Dr. Olena Avdiievska, MD, RDN
Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications.
If you plan a weight loss program, this article is a sign for you to start! Here are 8 advices and mini-changes that will significantly impact your daily nutrition and the quality of your health in general. You can try to implant all of them side by side or start from the easiest one's for you.
Drink your coffee black
Drinking black coffee can boost your metabolism by up to 11% due to its caffeine content. Also black coffee without sugar and any additives has only about 5 calories. In contrast, some popular coffee drinks with whipped cream, caramel, or milk, can contain up to 380 calories, including 50 gr of sugar!
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Swap to lower-fat dairy
According to a scientific study, dairy products (including milk, yogurt, cottage cheese, and custard) enhance body weight1Stonehouse W, Wycherley T, Luscombe-Marsh N, Taylor P, Brinkworth G, Riley M. (2016, July). Dairy Intake Enhances Body Weight and Composition Changes during Energy Restriction in 18–50-Year-Old Adults—A Meta-Analysis of Randomized Controlled Trials. Nutrients. DOI:10.3390/nu8070394 so it’s better to avoid them if you plan to thin down. If it’s hard for you to reduce dairy intake, than choose skim milk and low-fat products.
Choose whole-wheat bread
The American Heart Association recommends selecting whole grains for most of the grains you eat4USDA. (2020, December). Dietary Guidelines for Americans 2020-2025. USDA Dietary Guidelines. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Whole-wheat bread has a lower glycemic index and many qualities not found in white or uniform bread, in terms of vitamin and mineral content, dietary fiber, bread saturation, and caloric density.5State of Israel Ministry of Health. (2017, March 3). Advantages of Whole Meal Bread and Researches. State of Israel Ministry of Health Press Releases. Retrieved from https://www.health.gov.il/English/News_and_Events/Spokespersons_Messages/Pages/03072017_02.aspx#:~:text=One%20of%20the%20main%20advantages,and%20reduce%20colon%20cancer%20risk
Ditch the crisps for nuts or low-calorie fruits
Here's the life hack to try: note every time you snack during a day, and you’ll be surprised how many calories from the air will be it this list. Cookies, sweets, chips, bread sticks, and other snacks surround us at home, at work, and in the supermarket.
All kinds of nuts, a list of fruits, and berries can be not only great crisps replacement but also a source of minerals, antioxidants, and vitamins. For example, half a grapefruit contains just 39 calories and provides2FoodData Central. (2018, April). Grapefruit, raw, white, all areas. USDA. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174676/nutrients 65% of the reference daily intake (RDI) for of vitamin C.
Use smaller plates
Stanford researchers experimented3Brian Wansink, PhD, Koert van Ittersum, PhD, James E. Painter, PhD. (2006, September). Ice Cream IllusionsBowls, Spoons, and Self-Served Portion Sizes. Am J Prev Med. Retrieved from https://stanford.app.box.com/s/n6lbvf3v8v290rhet2tcfwczujjaqud4 with ice cream to find out how the size of the bowl or plate influences our food portions intake. As a result, participants with a larger bowl and a larger spoon ate 50% more ice cream than those with smaller bowl and spoon pairs.
Usually, we base our portion on how it looks relative to our plate, bowl, or cup. So the bigger the dinnerware, the bigger the portions, and in addition, most of us “clean plates”. We mindlessly eat until no food is left rather than until we are physically full.
Add Greek yogurt to your salads instead of Mayo
As simple as it sounds. Even healthy homemade mayonnaise contains 680 calories per 100 gr and can turn your healthy salad into junk food. Dressing greens and vegetables with Greek yogurt will keep all ingredients benefits. Experiment with flavors by adding a tsp of sweet Dijon mustard or red wine vinegar to yogurt.
Choose baked potatoes over French fries
For fries, potatoes are submerged in boiling oil, coated with salt, and seasoned with a bunch of calories. So even common sense whispers to replace it with baked potatoes. Usually, restaurants offer baked potatoes with sour cream, cheddar cheese, butter, and bacon, so ask in advance to serve plain baked potatoes.
Avoid food 2-3 hours before bed
This rule you've heard before, but friendly speaking usually don't follow. It's best to stop eating for about 2-3 hours before going to bed. That small “window” allows your body to digest the last food you ate so it won't disrupt your sleep. You won't feel hungry as well.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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