A healthy diet gives you multiple health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy. However, making a big change to your diet can sometimes be overwhelming and difficult. Instead of making a big change, start with a few smaller ones to help you on the road to healthy eating.
Image Source: Unsplash
1. Slow down. The speed at which you eat influences how much you eat. Your appetite is controlled by hormones, which signal your brain when you are hungry or full. However, it takes about 20 minutes fo your brain to get the message that you’re full. Eating more slowly gives you more time to realize that you’re full.
2. Get more fruit and vegetables. Aim to fill around half your plate with fruit or vegetables for every meal, and aim to eat as many different colors of fruit and veg as you can. You should drink juice instead of smoothies, so you aren’t also adding extra sugar to your diet. Snack on fruit and veggies, or add salads or sides of veg to all your meals to help you get more.
3. Choose whole-grain bread. An easy change is to eat whole-grain bread instead of refined-grain bread. Refined grains have been linked to many health issues, whereas whole grains have many benefits, including a reduced risk of type 2 diabetes, heart disease, and Cancer. Whole-grains are also a good source of fiber, B vitamins, and minerals including zinc, iron, magnesium, and manganese. Read the label carefully to make sure the bread is made with whole grains only.
4. Add greek yogurt to your diet. Greek yogurt is both thicker and creamier than regular yogurt. It’s been strained to remove excess whey, which results in yogurt that is higher in fat and protein than regular yogurt. Eating a good source of protein helps you to feel fuller for longer. The straining process also means that Greek yogurt is lower in carbs and lactose than other yogurts, which is useful for those eating a low-carb or low-dairy diet. Choose non-flavored yogurts, as flavored options contain a lot of sugar.
5. Eat eggs. Eggs are very good for you, especially when eaten in the morning. Eggs are rich in high-quality protein and have a lot of essential nutrients that people don’t often get enough of, such as choline. When you eat eggs for breakfast, your feelings of fullness are increased.
6. Up your protein intake. Protein has the ability to affect your hunger and satiety hormones, making it very filling. Protein helps you to retain your muscle mass, which helps to prevent the loss of muscle mass either as you age or through weight loss. Add a source of protein to each meal and snack. Good sources of protein include dairy products, nuts, peanut butter, eggs, beans, and lean meat. You can also purchase protein supplements to make shakes and snacks if you're in a rush.
7. Drink enough water. Getting enough water is essential to your health. Drinking water benefits water loss, weight maintenance, and can increase the number of calories you burn daily. Drink water instead of other drinks. This helps you to drastically reduce the amount of sugar and caffeine you drink.
8. Bake or roast instead of grilling or frying. The way that you prepare your food can change how it affects your health. Grilling, broiling, frying, and deep-frying are popular ways to prepare meat and fish. However, these cooking methods form potentially toxic compounds, such as PAHs, AGEs, and HCAs. These compounds have been linked to diseases like cancer and heart disease. Baking, simmering, slow-cooking, poaching, pressure cooking, stewing, and sous-vide are all healthier methods of cooking.
9. Take Omega-3 and Vitamin D supplements. Lots of people are deficient in Vitamin D. Vitamin D is a fat-soluble vitamin that is important for bone health and the function of your immune system. Vitamin D isn’t found in many foods, but fatty seafood has the highest amounts. Omega-3 fatty acids are also lacking in most foods apart from fatty seafood. These fatty acids reduce inflammation, maintain heart health, and promote brain function. The average Western diet is high in Omega-6, which actually promotes inflammation. If you don’t eat fatty seafood on a regular basis, then take a supplement to help you get enough. Omega-3 and vitamin D often come in a supplement together.
You can make a big difference in how healthily you eat by making a few simple changes to your diet, without having to make drastic changes to your diet that you can’t sustain. Try a small change and gradually add more changes until you get your diet where you want it.
