4 Nutrition Hacks To Reset Your Body And Feel Your Best

Written by Nutrition Expert Maddie Pasquariello, MS RDN

Whether you’re a New Year’s resolutions person or not, January is, for many, a time to recenter and figure out how you want to go into the new year – and that’s something very valuable to your overall health and happiness. Whether you’ve been traveling a lot, eating a little differently than usual, or just feeling less than 100% thanks to all the excitement the Holidays can bring, there’s nothing wrong with checking in with yourself, setting up some healthy habits and goals to kick off a new season, a new year – or even just a new week.

The way I approach goal setting when it comes to nutrition is somewhat more fluid and constant (because why wait for a new year if something’s not working, right?), but this approach can absolutely apply to any time of year you’re looking to change your diet and level up your nutrition intake. 

Some of the things that have helped me most when it comes to sustainable, healthy nutrition habits include planning out a few things for the week to set myself up for success, making sure meals are balanced, shopping strategically, and (when I can) eating with the season. Let’s break it down:

1. Planning for the Week: I don’t always shop or cook on the same day each week. I try to stay flexible so that travels, meals out, and, let’s face it, life, don't “get in the way” of eating healthy. Instead, I’ll shop whenever I can and when it makes sense, and typically buy enough for 3-5 days at a time. During busy weeks, I’ll focus on the essentials – proteins, veggies, fruits, whole grains, etc. Typically, I’ll ‘meal prep’ individual ingredients rather than full recipes (great advice if you’re just cooking for one), that way I can mix and match according to what I feel like.
2. Making Balanced Meals: I know if I’m not feeling full or satiated after a meal that it was likely lacking in a core macronutrient – fat, protein, or carb. Because I need my meals to fuel me for busy days, commuting, workouts and more, I try to focus on having all of these components in every meal, and at least two of them in every snack, to make them more filling and nutrient-dense. That’s where Après comes in handy when you need a little pick-me-up!
3. Shopping Strategically: Getting back to grocery shopping for a second, one of my best tips for more effective grocery shopping is to stick to the perimeter of the grocery store formost of what you’re buying (aka fresh produce, proteins, dairy/dairy alternatives, etc.). That said, condiments, speciality ingredients, and more fun things can be found in the aisles – just be strategic and know where you have to go so you don’t waste your time. This has significantly cut down my shopping time for the days when I’m not as much in the mood to wander around the aisles. Also make sure to read the labels, lots of add-ons have a lot of added sugar or preservatives. Look out for short ingredient lists, and things that you recognize. Less is more is a good way to go about this.
4. Eating with the Seasons: Eating what’s in season helps ensure you’re consuming produce picked at peak ripeness and under the best growing conditions. You may also find that during colder months, you crave warmer, comforting, and cooked foods, while in the warmer months, you crave fresh, crunchy, or raw foods. Pay attention to those cues from your body! This is also a more sustainable way to eat, so it’s a win win.

While this time of year offers many possibilities for change, it’s not the time to pressure yourself. Overall, starting a new year, setting healthy eating intentions, and kick-starting your nutrition habits is all about tuning (back) into your body’s cues. If you’re someone wholoves a routine and schedule, maybe creating a new morning routine that includes a nutritious smoothie is in the cards for you. If you love to have a mid-day reset and have the privilege of spending more time making lunch, maybe that’s what you commit to each day. Or maybe you set the goal of learning a new recipe or cooking technique each week. It’s up to you to set up routines and habits that make most sense for your body and lifestyle.

About Maddie Pasquariello

Maddie is a Registered Dietitian with a Masters Degree in Nutrition Communications and a Bachelor’s Degree in Psychology. She currently works in Public Relations for small food and wellness brands as well as hospitality properties, while cooking up delicious new recipes and experimenting in her kitchen in Williamsburg, Brooklyn. She focuses her work on performance based nutrition and dispelling nutrition myths, while helping active people live healthier lives.

Find Maddie on IG @eastcoasthealth and TikTok @mpasqu.