Adding More Micronutrients Into Your Diet

By Coach Debbie Olson

There are so many different routes a person can take to reach his or her goal through nutrition.  Most of us want improve our nutrition so we can reap some great benefits like increased performance, improved energy, mood, recovery, and also to look good (naked)!  Unfortunately, there is no magic pill; nutrition is different for every individual. It takes a lot of time, patience, experimenting, and truly being in tune with your body and how you are feeling to see changes.  Not sure where to start? My best piece of advice is to keep it simple! For some that are trying to gain more nutritional awareness, keeping it simple is the best option. One simple option is to add more foods that have plenty of “micronutrients” into your diet. Micronutrients are the vitamins and minerals required by your body. So in other words, eat more REAL FOOD (although tasty, a snickers bar is not real food!).  This does not mean that you can’t enjoy your favorite treats, but try implementing more vegetables and fruits into your diet. I would encourage starting with 2-3 servings per day (more veggies than fruit though). A simple smoothie in the morning will help jump start your day in a positive way and may encourage more healthy food choices going forward.

Here are a few easy “go to items” to buy at the store to gain more micronutrients.  If you are counting macronutrients already, measure your servings and feel free to mix and match for some tasty combinations (you can also add in a scoop of your favorite protein powder to make a perfect post workout snack!):

  1. banana

  2. zucchini

  3. spinach

  4. apples

  5. Pineapple

  6. Mixed Berries

  7. cauliflower

  8. cashew, almond, or coconut milk

  9. kale

  10. beets

The list can go on!  Experiment with some different fruits and vegetables; the world is at our fingertips, google some smoothie recipes and test them out!  Invest in a good blender and some ziplock baggies. Pre pack your ingredients in a bag and freeze them, so that your prep work is easy and time efficient.  Let me know at the gym if you try any good recipes!

Eat Real Food and enjoy yourselves.