5 Nutrition Basics Anyone Can Do


Sticking to a healthy nutrition plan can feel overly complicated and confusing but it doesn’t have to! Here are 5 simple things that everyone can do on a daily basis to kick-start any nutrition plan. Pick one of these to start implementing and once that becomes a habit, you can move onto the next one.

1. Start your day with an easy to digest breakfast.

When you go to sleep, so does your digestive system. You want to slowly wake your system up with a nice and easy to digest breakfast that’s very hydrating since you have also most likely not had anything to drink for 10+ hours as well. My favorite things to recommend are a smoothie, yogurt, or some fruit.

2. Drink half your weight in ounces of water each day.

60% of our bodies are made of water so water is a very important aspect of any nutrition plan. Ideally, you want to be drinking half your weight in pounds in ounces of water each day. For example, if you weigh 150lbs, then your goal would be to drink 75oz of water daily. This will help to raise your energy levels, improve your focus and concentration, and overall improve all functions in your body.

3. Eat your meals at least 3-4 hours apart.

Spacing your meals 3-4 hours apart gives your digestive system an adequate amount of time to fully process the previous meal so that you don’t have undigested food getting mixed in with digested food which can cause issues such as bloating, gas, and/or stomach cramps.

4. Exercise for 30 minutes each day.

Not only is exercise great for improving energy, raising moods, and keeping you in shape, it is also a great way to help you better digest the food you eat and increase your metabolism. Even a 30-min walk per day will greatly improve your overall digestion.

5. Complete a 12-hour overnight fast each night.

Fasting is one of the greatest tools we have for health, as long as we don’t overdo it. Completing a 12-hour overnight fast each day allows your body to take a break from digesting new things so that it can clean up the dead cells and toxins that have accumulated throughout the day. An easy way to do this is to simply stop eating once you finish dinner.

If you have any questions, feel free to call me at our office at 716-665-5015 or come to one of our free workshops.

Jennifer Merchant is an Integrative Health Practitioner and Clinical Nutritionist at Barkstrom Natural Health. Jennifer has presented nutritional programs at Cornell University and has maintained a nutritional blog. She has just moved back to this area to be closer to family. She enjoys providing a healthy lifestyle for her and her pets and she looks forward to helping your and your family.