November 9, 2016
Last Updated:
March 4, 2021

6 Nutrition Hacks for Healthier Meals

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It’s that time again—the holiday season is here! And no matter how health-conscious you try to be during the rest of the year, these next few months can prove to be a challenge for anyone who’s trying to eat well. Between seasonal stress, holiday travel, and decadent parties every weekend, there are bound to be days when you just don’t eat as healthy as you’d like.

When those days roll around, use these five tricks to boost the nutritional value of the food on your plate!

Get familiar with fulvic acid
This nutritional supplement is getting tons of buzz in the health and wellness community, but fulvic acid isn’t anything new. Found in soil, fulvic acid is technically an active chemical compound. When ingested, it helps the body absorb other nutrients more easily, basically acting like a nutrient booster for other foods.

You can sip on liquid fulvic acid during a meal or take fulvic acid pills after eating to increase the nutrient density of your food!

Blend in frozen veggies
After enjoying summer’s bounty, it can feel like slim pickings at the grocery store when it comes to fresh fall and winter produce. Don’t go without! Instead, stock up on frozen produce to blend into smoothies, shakes, and soups. Because they’re flash-frozen at the peak of their ripeness, frozen fruits and vegetables retain all of their nutrition. In many cases—like the depths of winter—frozen vegetables might even have more nutrients than their fresh counterparts.

woman sitting outside with mug in front of plant

Cook rice with coconut oil
Love sushi, but don’t love the blood sugar spike you get from that sticky white rice? Try cooking your rice in coconut oil! Believe it or not, you can cut the carbohydrate count of rice by cooking rice with coconut oil, cooling the rice, and then re-heating it! This can decrease the calorie count in rice by 10 to 12 percent.

Go organic
Eating organic is a simple way to get more out of your meals. It’s not that organic food is necessarily more vitamin-rich or healthier—although it can be when compared to conventional counterparts—but that it doesn’t contain compounds that mess with your body’s ability to absorb and digest nutrients. 

Add a pinch of spice
A touch of spice can instantly elevate the flavors of a meal—but pick the right spices, and you can increase the nutrition in your dinner, too! Cinnamon is a favorite especially around the holiday season because of its iconic flavor, but the spice is a powerful blood sugar stabilizer. Sprinkle a bit over food or mix into hot or cold drinks to counteract blood sugar spikes after you eat one too many Christmas cookies.

At Integrative Nutrition, we’re all for moderation instead of deprivation. We believe that you should be able to enjoy the holiday season with family and friends, all while feeding your body with healthful foods and your mind with holiday cheer!

How do you stay healthy during the holiday season? Share in the comments below!

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