Wherever you are in your own health journey, these 13 nutrition tips are great starting points for anyone looking to improve their nutrition and overall health.

#1 Protein doesn’t need to come from an animal or shake! Nuts, beans, lentils and tofu also great sources of protein.

#2 Reset your internal hunger cues! Eat at least every 4 hours a day and try to not eat more than every 2 hours.

#3 Want to improve your triglycerides and HDL levels? Cut back on processed carbohydrates and increase protein!

#4 Your body needs fat to support cell growth, protect your organs and keep your body warm! Chose healthy fats such as nuts, plant oils and fish.

#5 Consume at least 25 grams of fiber a day!  Fiber is key to weight loss. Pears and artichokes are great options!

#6 Eating a protein-packed breakfast like eggs or greek yogurt will keep you full and help you eat fewer calories throughout the day.

#7 If you opt for meat, select lean cuts of beef and pork especially “loin” or “round” cuts.

#8 Eat fish often! It’s best broiled, roasted or grilled.

#9 Swap store-bought salad dressing for homemade dressing. Olive or flaxseed oil are excellent ingredients to add into the mix!

#10 Reduce your sodium intake by swapping your salt for herbs, spices, garlic, onions, lemons or limes!

#11 Over doing the post workout fuel? If you worked out for less than an hour, rehydrating with water might be enough!

#12 Are you a positive role model for your children? Make breakfast a habit – even if it’s on the go!

#13 What carbohydrate keeps hunger and blood sugar levels in check? Fiber, that’s right – it’s a carbohydrate! Whole grains, fruits and veggies.