The most nutritious diets have more organic fruits and vegetables, nuts, beans, whole grains, and low-fat dairy and less salt, sugary drinks, white flour, and red meat. But, where can an overwhelmed client start?
As a Certified Nutrition Coach and health-conscious consumer, you are familiar with vitamins, minerals and the basics of nutrition, but are you selecting a variety of nutrient-dense foods for their color?
Whether you are working with elite athletes, pregnant women, or children here are nutrient-rich foods you can recommend to clients.
The high-fat content of an avocado provides a high-quality, long-lasting fuel that gives you hours of healthy energy. In the process, as you continue to eat avocados, your body becomes “trained” to use fat as fuel, so it will literally start burning through your stored body fat and you won’t just become leaner, you will actually feel incredible throughout the process!
Sweet potatoes are nutritional superstars. They’re loaded with carotenoids and are a good source of potassium and fiber. Toss sweet potato wedges with a bit of olive oil and roast until tender and lightly browned. Sprinkle with a spice or two, such as cinnamon or chili.
About a cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber.
Plain Greek Yogurt
Fat-free (0%) unsweetened greek yogurt has a pleasant tartness that’s a perfect foil for the natural sweetness of berries, bananas, or your favorite whole-grain cereal. It’s strained, so even the 0% fat versions are thick and creamy. And the lost liquid means that the yogurt that’s left has twice the protein of ordinary yogurt (but less calcium)—about 15 grams in 5 ounces of plain 0% greek yogurt.
It’s loaded with vitamin C, carotenoids, vitamin K, and folate. Steam until it’s bright green and just tender. Add a sprinkle of parmesan cheese and a spritz of fresh lemon juice. Or try one of these ideas from our Healthy Cook, Kate Sherwood.
Fatty fish like salmon, which are rich in omega-3 fats, may help reduce the risk of heart attacks and strokes. And many sources of wild-caught salmon are more sustainable than farmed salmon.
Whether it’s quick, old-fashioned, or steel-cut, oatmeal makes a hearty whole-grain breakfast. Each ½ cup (dry) of plain rolled oats has 4 grams of fiber, and roughly half is the soluble kind that helps lower cholesterol. Top your cooked oatmeal with toasted almond slivers and bananas instead of sugar or salt. Or try a diced apple with cinnamon and raisins or diced pear with walnuts and nutmeg.
All beans are healthy beans. They’re rich in protein, fiber, copper, folate, iron, magnesium, potassium, and zinc. But garbanzos stand out because they’re so versatile. Look for no-salt-added varieties. Add a handful to your tossed salad, or stir them into your vegetable stews, curries, and soups.
Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day’s vitamins A and C, a nice shot of potassium, and a healthy dose of lycopene for only 90 fat-free, salt-free calories. And when they’re in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
Steam a sliced squash or buy peeled, diced butternut squash that’s ready to go into the oven, a stir-fry, or a soup. It’s an easy and satisfying way to get lots of vitamins A and C and fiber.
Don’t miss out on powerhouse greens like kale, collards, spinach, mustard greens, and Swiss chard. These standout leafy greens are loaded with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, and fiber. Sauté in a bit of olive oil with minced garlic and season with ground black pepper and red wine vinegar.
If you want to help clients with food, diet, weight management and improving the results of their fitness routines, the Fitness Nutrition Coach course is for you. You will learn about optimal nutrition, including proven techniques for increasing energy, optimal health and decreased dependence on medications. Instantly increase your job and career opportunities with this popular professional credential.
Become a Lifestyle Weight Management Specialist. Help your clients achieve their weight loss or weight management goals using the latest proven strategies.
You can become a Certified Personal Fitness Chef and expand your current personal chef business, or add a new profit center for your fitness or wellness business. Many personal chefs cook and coach people in groups to help more people and earn more money per hour. Some chefs provide weekly meal prep service for health-minded customers and athletes.
Check out what it takes to start a career in personal fitness training. This is your most affordable and fastest way to become a highly qualified personal trainer.
NESTA coaching programs are open to anyone with a desire to learn and help others. There are no prerequisites.
That’s it for now.