Nutrition is such a noisy space. Even myself, as a nutritional therapist find it overwhelming. I still remember the specific lecture in school when everyone started sharing the many extravagant ways they avoid EMS waves and I just remember thinking- “I can’t keep up with this.” The strategies contradict each other, the supplements are expensive and after a few blog posts you find yourself more frustrated than inspired. I took all that info and boiled it down into 5 ways you can simplify nutrition without getting more anxious and overwhelmed.
Nutrition doesn’t have to be all-or-nothing. Small, intentional changes can have a huge impact on your health—and they don’t require overhauling your entire lifestyle. We are also specifically avoiding the trendy items. Yes, a grounding mat or red light machine may help you achieve more healing. But, are they the priority? Absolutely not.
Here are five simple, holistic strategies to make nutrition work for you, even when life feels chaotic.
1. Start with Hydration: Balance Your Electrolytes
Drinking enough water might feel like a small victory. But plain water isn’t always enough—especially if you’re dealing with chronic fatigue, migraines, or stress. Electrolytes (like magnesium, sodium, and potassium) are essential for proper hydration, energy production, and calming your nervous system. When you’re going through chronic stress these are essential to replenishing your adrenal glands. Stress requires minerals. Don’t forget that.
Simplify It: Add a pinch of mineral-rich sea salt or an electrolyte powder to your water. This small adjustment supports better hydration and can help reduce symptoms like brain fog, headaches, and fatigue. Maybe boiled it down even further and just drink plain coconut water.
Related: Drink this to handle stress better
2. Focus on Protein at Every Meal
Protein is a nutritional powerhouse, stabilizing your blood sugar, supporting hormone balance, and keeping you full longer. If you’re skipping meals or relying on carbs and caffeine to get through the day, prioritizing protein can bring immediate benefits. Prioritizing protein also provides the body with the proper amino acids to better handle stress and improve mental health.
Related: Amino acids to aid in depression recovery
Simplify It: When planning out meals, focus on protein first. Hungry for a pizza night? Don’t forget you can add on more meat to increase the protein. If you’re heading to a party- grab a protein shake on the way out the door. This helps you to not be caught off guard and miss out on your protein.
Get my PDF of my protein focused grocery list here.
3. Add Instead of Subtracting
Many diets focus on cutting out “bad” foods, but this can feel restrictive and stressful. Instead, try shifting your mindset: What can you add to your meals to nourish your body? Incorporating nutrient-dense foods naturally crowds out less supportive choices over time—without feeling like deprivation.
Simplify It: Add a handful of leafy greens to your lunch, top meals with healthy fats like avocado or olive oil, or include a colorful veggie side dish at dinner. Sprinkle some flax seeds onto your yogurt parfait. Focus on abundance, not restriction.
4. Focus on One Meal a Day
When everything feels overwhelming, don’t try to perfect all three meals at once. Instead, simplify it by choosing one meal to focus on. Make it consistent, balanced, and nourishing. This sets a positive tone for the rest of the day without adding stress.
I personally and professionally focus on breakfast because it affects the rest of your day by influencing cravings or energy slumps. Make good choices for breakfast and the rest of your day and choices will be easier.
Related: Can your favorite breakfast be giving you anxiety?
Simplify It: If mornings are hectic, create a go-to breakfast like a smoothie with spinach, protein powder, and frozen berries. Or prep a frittata over the weekend and eat it up through the week.
5. Use Functional Foods to Reduce Stress
Certain foods can help lower your stress levels naturally, making it easier for your body to recover and function optimally. Magnesium-rich foods like nuts, seeds, and dark leafy greens calm the nervous system, while omega-3s in fatty fish or flaxseeds reduce inflammation.
Simplify It: Incorporate just one calming food into your day. Snack on almonds, sprinkle ground flaxseed on oatmeal, or include a serving of wild-caught salmon in your weekly menu. Don’t forget herbal teas. That warm cup is both nutritionally beneficial and calming for the nervous system.
Can someone just tell me exactly what to eat?
You don’t have to navigate this journey by yourself. As a nutritional therapist, my job is to take the guesswork out of nutrition- while making it personalized to you, and your body. That means your lifestyle and family dynamic is carefully thought trough to make sure you have success. I help women just like you find the simplest, most effective changes for your body and life—without adding more overwhelm.
Let’s create a plan that works for you. Book a call today to get started.
*This post may contain affiliate links which means I may make a small commission at no extra cost to you. I do not recommend any products that I have not personally vetted.*
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