Some of the most common barriers to achieving balance, in both diet and lifestyle, are competing priorities and time constraints. There is no shortage of commitments that can fill our schedules though, it is important to not underestimate the impact a small amount of time spent focusing on balancing your nutrition can make. While all food can fit into a balanced diet, the imbalance that often comes with consecutive fast and convenient choices, is driving up risk for chronic diseases. Here are a few simple questions to ask yourself.

How many servings of fruits and vegetables do I consistently eat per day?

Are you averaging 4-5 servings per day? Consider the following ways to optimize intake:

Assemble a veggie tray/box and keep in the fridge during the week for quick & easy access (baby carrots, cucumbers, cauliflower, celery, bell peppers, cherry tomatoes, etc). Many of these food items are already pre-cut and ready to eat!
Add fresh or frozen chopped veggies to soups, crock-pot meals, and hot dishes
Pack a piece of fruit or serving of vegetables to have for a snack with your favorite protein

Am I including protein at each of my meals?

Protein is an essential macronutrient (vital for muscle preservation/growth, supports cell repair, transports nutrients, and more), making it an important component of a balanced diet. Protein also impacts the body’s hunger and fullness hormones, supporting longer term satiety. When assembling your grocery list, prioritize adding protein sources (chicken, turkey, fish, beef, pork, tofu, edamame, eggs, and cottage cheese) to the list.

Am I meeting my hydration needs?

Fluid needs vary for each individual though, on average, a healthy adult needs ~11.5- 15.5 cups of water per day. Don’t let this overwhelm you, this also includes the water we get through the foods we eat (fruits, vegetables, soups, jello, yogurt, and non-caffeinated beverages. Fluid intake plays an important role in various body functions; GI health, energy level, level of fullness, and reduction in risk of kidney stones to name a few.

What selections do I make when my family is on-the-go?

If you are currently in a season of life where several meals are fast food or quick grab-n-go options, consider the slight modifications to support moderating caloric intake:

Select a fruit or vegetable as your side to your main entrée
Moderate/limit caloric beverages
Ask for dressings/sauces on the side
Choose baked or grilled over fried
Drink water with your meal

One step at a time!

Reference: Mayo Clinic