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BlogNutrition8 Small Changes in Your Nutrition that Have a Big Impact on Your Health

8 Small Changes in Your Nutrition that Have a Big Impact on Your Health

3 mins read
Taisiia Dobrozorova
Written by Taisiia Dobrozorova

Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.

on September 30, 2022
Ievgeniia Dobrynina
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina

Fact checked by Ievgeniia Dobrynina

Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.

The Unimeal team works to give you the most accurate and up-to-date information. All texts are reviewed by a panel of experts and editors and updated according to the latest research. Only evidenced-based and verified sources of leading medical publications and universities get into the article materials.
Dr. Olena Avdiievska, MD, RDN
Medically reviewed by Dr. Olena Avdiievska, MD, RDN
Dr. Olena Avdiievska, MD, RDN

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications. 

Unimeal provides articles with trustworthy and experts-proved information. Our health content is reviewed by professional nutritionists and trainers to extract for users the most verified and medically checked data.

If you plan a weight loss program, this article is a sign for you to start! Here are 8 advices and mini-changes that will significantly impact your daily nutrition and the quality of your health in general. You can try to implant all of them side by side or start from the easiest one's for you.

Table of content

Drink your coffee black

Drinking black coffee can boost your metabolism by up to 11% due to its caffeine content. Also black coffee without sugar and any additives has only about 5 calories. In contrast, some popular coffee drinks with whipped cream, caramel, or milk, can contain up to 380 calories, including 50 gr of sugar!

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Swap to lower-fat dairy 

According to a scientific study, dairy products (including milk, yogurt, cottage cheese, and custard) enhance body weight so it’s better to avoid them if you plan to thin down. If it’s hard for you to reduce dairy intake, than choose skim milk and low-fat products. 

Choose whole-wheat bread

The American Heart Association recommends selecting whole grains for most of the grains you eat. Whole-wheat bread has a lower glycemic index and many qualities not found in white or uniform bread, in terms of vitamin and mineral content, dietary fiber, bread saturation, and caloric density.

Ditch the crisps for nuts or low-calorie fruits

Here's the life hack to try: note every time you snack during a day, and you’ll be surprised how many calories from the air will be it this list. Cookies, sweets, chips, bread sticks, and other snacks surround us at home, at work, and in the supermarket. 

All kinds of nuts, a list of fruits, and berries can be not only great crisps replacement but also a source of minerals, antioxidants, and vitamins. For example, half a grapefruit contains just 39 calories and provides 65% of the reference daily intake (RDI) for of vitamin C. 

Use smaller plates 

Stanford researchers experimented with ice cream to find out how the size of the bowl or plate influences our food portions intake. As a result, participants with a larger bowl and a larger spoon ate 50% more ice cream than those with smaller bowl and spoon pairs.

Usually, we base our portion on how it looks relative to our plate, bowl, or cup. So the bigger the dinnerware, the bigger the portions, and in addition, most of us “clean plates”. We mindlessly eat until no food is left rather than until we are physically full.

Add Greek yogurt to your salads instead of Mayo

 As simple as it sounds. Even healthy homemade mayonnaise contains 680 calories per 100 gr and can turn your healthy salad into junk food. Dressing greens and vegetables with Greek yogurt will keep all ingredients benefits. Experiment with flavors by adding a tsp of sweet Dijon mustard or red wine vinegar to yogurt.

Choose baked potatoes over French fries 

For fries, potatoes are submerged in boiling oil, coated with salt, and seasoned with a bunch of calories. So even common sense whispers to replace it with baked potatoes. Usually, restaurants offer baked potatoes with sour cream, cheddar cheese, butter, and bacon, so ask in advance to serve plain baked potatoes. 

Avoid food 2-3 hours before bed 

This rule you've heard before, but friendly speaking usually don't follow. It's best to stop eating for about 2-3 hours before going to bed. That small “window” allows your body to digest the last food you ate so it won't disrupt your sleep. You won't feel hungry as well.

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Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.

Sources:

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1.
Stonehouse W, Wycherley T, Luscombe-Marsh N, Taylor P, Brinkworth G, Riley M. (2016, July). Dairy Intake Enhances Body Weight and Composition Changes during Energy Restriction in 18–50-Year-Old Adults—A Meta-Analysis of Randomized Controlled Trials. Nutrients. DOI:10.3390/nu8070394
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FoodData Central. (2018, April). Grapefruit, raw, white, all areas. USDA. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/174676/nutrients
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Brian Wansink, PhD, Koert van Ittersum, PhD, James E. Painter, PhD. (2006, September). Ice Cream IllusionsBowls, Spoons, and Self-Served Portion Sizes. Am J Prev Med. Retrieved from https://stanford.app.box.com/s/n6lbvf3v8v290rhet2tcfwczujjaqud4
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USDA. (2020, December). Dietary Guidelines for Americans 2020-2025. USDA Dietary Guidelines. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
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State of Israel Ministry of Health. (2017, March 3). Advantages of Whole Meal Bread and Researches. State of Israel Ministry of Health Press Releases. Retrieved from https://www.health.gov.il/English/News_and_Events/Spokespersons_Messages/Pages/03072017_02.aspx#:~:text=One%20of%20the%20main%20advantages,and%20reduce%20colon%20cancer%20risk