Medical students from Beijing University (135 men and 150 women) in Northern China and Kunming Medical College in southern China (95 men and 160 women) participated in this study. MethodsĪ self-reported questionnaire was administered to 540 students, ranging in age from 19-24 years. In the present study, we examined the nutritional knowledge and food habits of Chinese university students and compared them with those of other Asian populations. Our coaches design personalized exercise, nutrition, and behavior programs to help you set a strong foundation in all areas of your health.We have previously shown that irregular lifestyle of young Japanese female students are significantly related to their desire to be thinner. If you need help answering “yes” to any of these questions then find an OPEX Gym near you. Even if it’s a departure from a traditional breakfast, lunch, and dinner, block out meal times that work for you, every day. Our bodies love consistency, so look at your day and determine when you can always devote to eating mindfully. Life is busy, but frequently skipping meals and eating at inconsistent times can throw off your fitness progress. Learn our meal prep strategy in this blog. If you often find yourself buying lunch out or ordering in after work, consider making meal prep part of your Sunday ritual. Taking an hour or so to meal prep for the week is a great way to manage your budget and ensure you have healthy meals ready for the week. This will help minimize your exposure to pesticides and other toxins from conventional farming, as well as support local farmers. Farmers markets are a great place to find affordable and quality organic produce. Learn where your food is coming from and do a cost-benefit analysis on locally grown, organic foods. Read about the benefits of different colorful vegetables in this blog. Aiming for 10 shades of fruits and vegetables throughout the day is one of the best ways to supercharge your nutrition. 4) Are you eating enough vegetables?Įat the rainbow! Eating a diverse array of colorful veggies is a great way to boost your intake of fiber and variety of micronutrients and phytonutrients.
#Nutritional habits how to
Read about why protein is important and how to vary it in this blog. Good sources of protein include meats, chicken, pork, shellfish, fish, eggs and dairy. Protein breaks down into amino acids, which form the building blocks for our body to build and repair cells, muscles and organs. As a starting point you can try including 1-2 palm-sized servings of protein at every meal (2 for larger males, 1 for smaller females). The right amount of protein is individualized based on body composition, goals, age, and other factors. Try to block out time for breakfast, lunch, and dinner so you’re not eating on the go and in front of your computer. For ideal digestion and absorption of nutrients it is best to sit down in a distraction-free environment, away from screens and in a relaxed state. 2) Do you sit down in a distraction-free environment to eat?Ĭonsider the environment in which you eat.
Put down your fork between bites and avoid using water to help you swallow unchewed mouthfuls. Saliva helps break down your food and well-pulverized food particles mean easier absorption of nutrients. 1) Are you chewing your food enough?Ĭhewing your food 20-30 times per mouthful is an important first step in the digestive process.
Here are seven questions to ask yourself to start assessing your nutrition foundation. That’s why our coaches take a tiered approach to nutrition, so you know that you’re taking care of the most important steps first.
These more advanced nutrition tools have their place, but they must rest on a strong base of foundational nutrition and lifestyle behaviors. So why are so many quick to jump to precise macro prescriptions and intermittent fasting protocols? We all know that in exercise it’s important to have a solid foundation of quality movement and basic skills before we move to more complex endeavors.
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