10 Easy Ways to Improve Nutrition Without a Diet
Struggling to stay consistent with nutrition while managing client work, meetings, and a packed calendar? You're not alone. Most high-performers know they should eat better—but that doesn’t mean you need to overhaul your life or start a complex program.
These 10 simple upgrades will improve your digestion, energy, and nutrient absorption with minimal effort. Let’s get into it.
✅ 1. Freeze Strawberry Tops for Smoothies
Don’t toss them—strawberry tops are packed with antioxidants and vitamin C. Throw them into the freezer and blend them into smoothies for a zero-waste nutrient boost.
✅ 2. Use Bone Broth as a Smoothie Base
It sounds strange, but a mild-flavored bone broth won’t affect the taste and adds collagen, protein, and minerals. Great for gut and skin health—especially if you're not a fan of drinking it straight.
✅ 3. Sit Down While You Eat
Your body needs to feel safe and relaxed to digest. Sitting down signals “rest and digest” mode and improves nutrient absorption. Stop standing over the sink—make your meals a moment.
✅ 4. Chew Slowly to Prevent Bloating
Digestion starts in the mouth. Chew 20–30 times per bite to reduce bloating and improve downstream absorption. This one habit can radically improve how you feel after meals.
✅ 5. Reheat Leftovers on a Bed of Greens
Whether it’s rice and fish or takeout, toss it over arugula with olive oil and salt. It’s a fast, painless way to increase leafy greens and digestive-supportive bitters.
✅ 6. Keep Nuts & Seeds Ready in Sight
Make good choices easy. Store hemp seeds, almonds, pumpkin seeds in visible containers in your pantry. Sprinkle them on meals to boost fiber, minerals, and healthy fats.
✅ 7. Aim for 30 Different Plants per Week
Diversity in plants supports gut health. Mix greens, seeds, nuts, dried fruit—and you’ll hit your 30 easily without counting calories. Build every bowl with intention and variety.
✅ 8. Use Olive Oil as Your Go-To Dressing
Olive oil supports heart health, reduces inflammation, and improves nutrient absorption. Add it after reheating meals—just don’t fry with it on high heat.
✅ 9. Start Meals with Something Bitter or Fermented
Prime your digestion. Try a splash of apple cider vinegar, kimchi, or radicchio before meals to stimulate enzymes and support your microbiome.
✅ 10. Upgrade Your Snacks
Snack smarter by focusing on protein and fat: jerky, hard-boiled eggs, Greek yogurt with nuts and berries. Treat snacks as mini-meals, not sugar bombs.
⚡ Pro Tip: Pick the easiest thing for you to improve your nutrition and start there!
About Kaitlin
Kaitlin Borncamp is a CPA-turned-High-Achiever Health Coach, Wellness Speaker, and host of the Feel Great with Kait podcast. She specializes in helping high-achieving professionals improve their daily energy, stress resilience, and nutrition—without restrictive diets or perfectionism.
She’s helped 3,000+ leaders from Big 4 firms, law offices, and fast-paced consulting roles reclaim their focus, health, and confidence using her practical, science-backed frameworks.