On the Pick Up Limes YouTube channel with over 4 million subscribers, Sadia shares her favorite nutrition tips for improving meal and snack choices and enhancing healthy eating habits. These tips are designed to support overall nutrition and may include ideas you haven’t encountered before. Let’s explore them together.
Eat What You See
One of the simplest tips in nutrition is “Eat what you see.” To encourage healthier choices, place nutritious foods like fruit in visible locations, such as on your dining table. For instance, instead of tossing an orange into your bag (which often remains uneaten), peel or slice it and put it in a container for easy snacking. This approach can work for family members too—if you place healthier options in front of them, they’re more likely to snack on those.
Consider swapping your office snack bowl from chips to nuts, and if you reach for chocolate first in your pantry, try moving it to the back and placing dried fruit or nuts in front. The goal isn’t to ban certain foods but to make healthier choices more accessible.
Store Pre-Cut Veggies in Water
Carrots and celery are great for dipping, but if you pre-cut and store them in the fridge, they may lose crispness and develop a slimy layer. To keep them fresh, store them in a glass container with water and change the water every few days. Carrots typically last longer than celery with this method.
Add Seeds to Nut Butter
Sadia’s mom recently taught her to add seeds to nut butter for an extra nutritional boost. She scoops out a third of the peanut butter jar, adds seeds like sunflower, hemp, ground flax, chia, sesame, or pumpkin seeds, mixes well, and refrigerates. This mixture can be spread on toast or added to breakfast oats for a phytonutrient-rich start to your day.
Prep Smoothie Ingredients in Tupperware
An easy trick is to prepare smoothie ingredients in Tupperware ahead of time. When ready, simply blend them with nut milk or nut butter—no chopping required. This is also a great way to use ripe fruits. For variety, try adding frozen zucchini for creaminess or white beans for added protein, fiber, and vitamins.
Include More Berries
While “an apple a day keeps the doctor away” is a well-known saying, berries might be even better. For example, an apple provides about 60 antioxidant units, whereas a cup of berries offers 650 units. Sadia and her husband, Robin, aim to eat a handful of berries daily, whether in oatmeal, smoothies, parfaits, or as a snack. If fresh berries are pricey, frozen berries are a nutrient-rich alternative.
Enhance Meals with Herbs and Spices
Herbs and spices are rich in antioxidants. For example, adding a teaspoon of dried oregano to a pasta dish with tomato sauce and broccoli can double the antioxidant content. Experiment with adding spices to meals for both flavor and health benefits.
Add Greens to Cooked Dishes
Sadia has started incorporating spinach into her cooked meals in large quantities. It quickly wilts down to a small volume, making it a convenient way to add more greens to your meals without overpowering the flavor.
By incorporating these tips, you can enhance the quality of your meals and boost your overall health. Try them out and notice the difference in your diet!
Watch the full video HERE on Pick Up Limes with Vietnamese subtitles for all the details.