Tips for Eating Healthier
Choose whole foods instead of processed. Swap your frozen pizza with whole foods like fresh fruits, vegetables, and whole grains. They are packed with essential nutrients like protein, fiber, healthy fats, vitamins and minerals as opposed to processed foods which contain empty calories.
Say no to sugary drinks. The average American drinks around 45 gallons of soda each year, according to the Beverage Marketing Corporation. Other than the obvious risk of Type 2 diabetes and obesity, consuming sugary beverages can also cause liver damage, premature aging and anxiety. So, instead of sipping packaged juice or soda, go for unsweetened beverages or infused water.
Keep healthy food readily available. When you get hungry, you’re more likely to eat the first thing you see on the counter or in the cupboard. Keep healthy food in easily accessible and visible places in your home and workplace. Put some fruits in a basket and place it on the kitchen counter, store healthy snacks at eye level in your pantry and stock up your fridge with small batches of cooked whole grains and fresh fruits and vegetables. At work, store quick bites like almonds, pistachios and dried berries in a jar and place it on your desk or in its top drawer.
Try the “Outer Ring” technique while buying food. Author James Clear suggests using this smart strategy while grocery shopping. “Only shop on the outer perimeter of the store. This is usually where the healthy food lives: fruits, vegetables, lean meats, fish, eggs, and nuts. If you only shop on the outer ring, then you’re more likely to buy healthy foods,” he explains.
Go nuts for nuts (and seeds). From protein and healthy fats to vitamins and minerals, these super foods pack a serious nutritional punch. Similarly, seeds like flax seed and pumpkin seeds are nutritional powerhouses too. They are an excellent source of vitamins, antioxidants, and minerals like calcium, zinc, and magnesium. You can add them to your favorite baking recipe, sprinkle them over your cereal or simply munch on them instead of a candy bar.
Eat more fish. The American Heart Association recommends eating fish at least twice a week. Loaded with omega-3 fatty acids, this super food improves brain and heart health and may reduce the risk of diseases like Alzheimer’s, dementia and diabetes.
Use whole grain flour in baking recipes. For some guilt-free indulgence, use whole grain flour in your baking recipes. Whole grain flour includes the bran and the germ which make it more nutritious than its refined counterpart.
Eat in smaller plates. Eating on a large plate tricks your brain into thinking that you haven’t eaten enough. Eat on a smaller plate to feel full quicker and avoid overeating. Moreover, the color of your plate could impact your food intake as well.
Count nutrients, not calories. “All calories are not created equal” – it is the quality of the calorie that has the most impact on health, not necessarily the quantity.
Add more probiotic foods to your diet. Consume probiotic foods “like Kefir to improve healthy gut bacteria which is responsible for digestion, extraction of nutrients from food and building the immune system,” says the nutrition expert. Probiotic foods like yogurt, apple cider vinegar and soft cheeses are also gut-friendly.