Nutrition Bingo Recap: Week 1

Week 1 of Nutrition Bingo is OVER! How did we all do?

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Here is a quick recap of my week...

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Day 1: Drink half your body weight in ounces

This is something that I try to do every day but doesn’t always happen. This day I had to be very mindful about getting in a decent amount early so I wasn’t chugging water at 7pm. For me this is about 3 of my water bottles so I just had to keep track of how many times I filled up throughout the day. Water is so important for the body to perform a lot of its functions including transporting nutrients, lubricating joints, aiding digestion, and so much more. Drink up!

First day was a success!

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Day 2: Get in a serving of omega-3s

This night I went out for dinner and got blackened salmon. Salmon, along with other fatty fish are full of omega-3s! We need omega-3s to help with heart health, inflammation, and brain function. If you are not a fish person (you could always try again or) there are other options to get your omega-3s in such as flax seeds, chia seeds, walnuts or whole eggs (it’s in the yolk!)

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Day 3: Get 20-30g of protein in your breakfast

I had protein pancakes topped with blueberries and yogurt. Who says breakfast can’t be delicious and nutritious at the same time? The pancakes had 20g of protein and the yogurt had about 7g. This made this breakfast 27g of protein! Pancakes are also a great thing to meal prep if you are short on time. Just heat up in the microwave and go!

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Day 4: Drink at least oz of water as soon as you wake up

This is another thing I am trying to implement into my daily routine. What is the point of this? Drinking water when you first wake up can help start to rehydrate you after several hours with no water as well as help wake you up and help the brain become more alert. It also helps get a kick start on getting your water in for the day!

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Day 5: Have a balanced snack

A balanced snack means pairing two of the three macronutrients together (ex. Pairing a protein with a carbohydrate). My snack for this day was an apple (carb) with peanut butter (fat). Paring at least two macronutrients gives the body energy while keeping you full and satiated until your next meal.

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Day 6: Go on a walk

It was raining out so I did a 45min walk on my walking pad. Whether you’re on a treadmill or just going a walk around the neighborhood, walking is so great for the body and the mind. Walking helps regulate stress, helps with recovery from a workout, is good for the heart, bones and joints, helps enhance sleep quality, and so much more. It is also the most accessible form of exercise.

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Day 7: Make sure there is a protein source on your plate at breakfast

For breakfast I had eggs/egg whites with cheese and spinach on a tortilla with apple slices on the side. The eggs were my main protein source. Some other great protein options for breakfast include Greek yogurt, breakfast sausage, tofu scramble, protein pancakes/waffles. But, you don’t need to limit yourself to typical “breakfast” foods. Anything can be a breakfast food if eaten at breakfast time.

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Week 2 here we come!

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-Erika

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