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Good nutrition plays an essential role in good health. The World Health Organization says that a good, balanced diet full of nutrients has been tied to a stronger immune system, lowered risk of heart disease and diabetes, and longevity. Improving your nutrition doesn’t mean that you have to change everything; making small changes can make a big difference. Get more natural nutrients into your life and improve your health with these four simple tips. Snack more on healthy alternatives like nuts, eat protein with every meal, choose healthy hydration, and eat more fruits and vegetables.

1. Snack on Nuts

One of the biggest threats to physical health is the abundance of unhealthy snack foods. Salty, saturated processed food is the norm for snacks, and while they can satisfy your cravings and give you a boost, these snacks only lower your overall stamina. Nuts have so many natural nutrients that should not be overlooked. Though nuts are high in fat and calories, eating a small amount in-between meals can help keep you satisfied and away from junk food. This is because the healthy fats in nuts have been linked to satiety. Nuts are also high in magnesium, fiber, vitamin E, and healthy oils. Walnuts are high in omega-3 fatty acids, which have been linked to reduced inflammation in the body. You can roast and salt them to make them more appealing.

2. Eat Protein with Every Meal

Protein is an essential macronutrient that the body needs to build and repair muscles. Your body also uses it to make enzymes, hormones, and blood, and it helps build bones, cartilage, and skin. Eating protein with every meal can also help control blood sugar spikes that can leave you feeling tired and lethargic in the afternoon.

3. Choose Healthy Hydration

Sugary drinks, such as soda, sports drinks, and juice, are a popular drink for meals. Unfortunately, these drinks have been linked to a higher risk of obesity, diabetes, and cardiovascular disease. Rather than drinking something with natural nutrients, these drinks cause blood sugar levels to spike rapidly and have very little nutrition. Many people drink these drinks instead of water, which can cause dehydration.

Many experts recommend drinking at least half your body weight in ounces of water each day. Unfortunately, water itself can be difficult for some people to drink, especially if you don’t trust your tap. The best way to get healthy water is from your own well. A water well pump will ensure that you are getting water right from the source, and it allows you to better water your own garden with additive-free water as well.

4. Eat Fruits and Vegetables

The best part about having a garden is having access to home-grown vegetables, but even if you can’t grow your own, you should try to make fruits and veggies a bigger part of your diet. Most people don’t get enough fresh fruits and vegetables in their diet. Fruits and vegetables are a great way to naturally get the vitamins and minerals your body needs for good health. Potassium, folate, dietary fiber, vitamin C, and vitamin A are just some of the nutrients in produce. By increasing your veggie intake, you will boost your body’s metabolism and health.

Don’t feel like you need to grab extra vitamins for good health. Experts say that getting the majority of the nutrients your body needs through food is better than a vitamin. Try including extra nuts, protein, and fruits or vegetables in your meals throughout the day and swap out your soda for water for a host of benefits.

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Brooke Chaplan

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening.

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