For many of us, the start of September marks a season of change. We are motivated to adopt healthier habits as we say goodbye to summer and shift into our back-to-school routines. If you’re looking to make sustainable nutrition changes — modifications that can be adopted right now but will also last for the long-haul — consider the four tips below from nutritionist Elaina Efird, RDN, CD, CEDRD, CSSD. These simple, tangible steps will help you feel better from the inside out. 

Four Nutrition Tips for Better Health

1. Try to front-load your daily calories, aiming for 75 percent of your intake before dinner: When you “save up” your calories for the end of the day, you often end up eating more. By late afternoon, you’ll be starving and reaching for a grab-and-go snack…followed by dinner and a late-night treat. This front-loading approach will better regulate your hunger and fullness cues throughout the day; help prevent cravings for carbohydrates and sweets in the afternoon and evening; and give you more sustained energy. Ultimately, food is fuel — and we need that fuel earlier in the day to prepare us for the activities ahead.

2. Avoid “saving up” your calories when planning something special for dinner: If you adjust your daily intake for an evening out with friends or a special occasion dinner, you’ll end up eating a lot more because you feel so hungry. Instead, don’t manipulate your meals and just enjoy a normal day of eating, including a well-rounded breakfast, lunch, and afternoon snack. When it comes time for dinner, pay attention to your hunger and fullness cues and give your body what it needs.

3. Make protein the focus of each meal: Allow protein to be a big portion of your plate and fill in the rest with vegetables and carbohydrates. By doing so, you’ll be able to better understand your hunger and fullness cues and handle any cravings that come your way. If you’re a meat-eater, aim for a palm-size amount of protein (about three ounces) for every meal. If you’re not a meat-eater, be sure to include two plant-based sources of protein on every plate, such as soy milk and nuts with your morning oatmeal or tofu and beans at dinner.

4. Incorporate vegetables into your diet as much as possible: You always have room on your plate for more vegetables! Throw some mushrooms and peppers into scrambled eggs or include spinach and tomato on a turkey sandwich. If you’re not a fan of vegetables, be sneaky and blend them into homemade pasta sauce or a smoothie (you won’t even be able to taste the added spinach!).

Adopting Healthier Habits, One Step At a Time

If you want to take baby steps as you adopt healthier habits, pick one of these nutrition tips to focus on at a time. Whatever you do, be realistic in the goals you set for yourself. Don’t do a drastic overhaul of your diet and get rid of every “bad” food in your refrigerator and pantry. This approach of complete restriction will eventually lead you to rebel against your own strict rules! “Think about what you can add to your days instead of what you need to remove,” Elaina suggests. Adding more protein, vegetables, or even exercise into your routine will have sustainable, long-term benefits that leave you feeling energized and inspired.

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