Professional Nutrition in Sioux Falls, SD

Nutrition

The Power of Proper Nutrition

Eating a balanced, nutritious diet supports both your mental and physical health. Proper nutrition isn’t about restriction or deprivation—it’s about fueling your body with the right balance of lean proteins, healthy carbohydrates, and beneficial fats. According to Mayo Clinic, a healthy daily intake includes:

45–65% of calories from carbohydrates
10–35% from protein
20–35% from fats

Heart Health

A heart-healthy diet focuses on reducing unhealthy fats, cholesterol, and sodium. Saturated and trans fats—commonly found in red meats, fried foods, palm and coconut oils, margarine, and packaged snacks—raise your risk of heart disease and should be limited.

Instead, choose foods rich in nutrients and fiber such as fruits, vegetables, whole grains, and low-fat dairy products. ➡️ Aim for at least four to five servings each of fruits and vegetables daily.

Strong Bones & Teeth

Calcium is essential for strong bones and teeth, while vitamin D helps your body absorb it effectively. Incorporate low-fat dairy products (milk, cheese, yogurt), dark leafy greens (bok choy, broccoli), and fortified foods (soy products, cereals, and juices) into your meals. 💡 The CDC recommends 1,000 mg of calcium daily for adults ages 19–50.

Sustained Energy

One of the most noticeable benefits of eating well is improved energy. Cutting back on excess fats, sugars, and refined carbs (like candy and white bread) helps prevent blood sugar spikes and crashes. Choose whole, unprocessed carbohydrates—such as fruits, vegetables, and whole grains—to maintain steady energy throughout the day.

Eating small, balanced meals regularly and starting your day with a nutritious breakfast (like oatmeal with fruit or a light protein sandwich) can keep your energy levels stable.

Brain Health

Good nutrition supports optimal brain function and may reduce your risk of cognitive decline and Alzheimer’s disease. Increase blood flow to your brain by focusing on fresh, unprocessed foods and avoiding fried or heavily processed meals.

For a brain-boosting diet, include dark-colored fruits and vegetables—such as kale, spinach, blueberries, and cherries—and nuts like almonds, walnuts, and pecans, which are rich in vitamin E and antioxidants that protect brain cells.

Healthy Weight Management

Maintaining a healthy weight comes down to balance—consuming no more calories than your body burns each day. To lose weight, eat slightly fewer calories than you expend.

Choosing nutrient-dense, lower-calorie foods such as fruits, vegetables, whole grains, and lean proteins helps you feel full and energized without overeating. Maintaining a healthy weight also reduces your risk of chronic conditions like type 2 diabetes, heart disease, and thyroid issues.