Follow these healthy eating tips to have a smarter, healthier, and tastier 2019!
In this article:
- Eat More Mindfully
- Replace Packaged Snacks with Fruit
- Add Vegetables to Your Breakfast
- Reduce Sugar Intake Gradually
- Incorporate Prebiotics and Probiotics to Your Diet
- Don’t Buy Sweets
- Try Meal Prepping
- Eat Out Less Often
- Drink Alcohol on Weekends Only
Top 9 Healthy Eating Tips For A Healthier New Year
1. Eat More Mindfully
Staying healthy starts with mindful eating. This is one of the simplest healthy eating tips you can follow that yields amazing result such as regulating appetite, increased satisfaction, and improved digestion. How do I start eating more mindfully, you ask?
- Eating slowly is one of the best tips for weight loss because it helps prevent overeating. There is a delay of 20 minutes before the body sends out its satiation signal. Slowing down allows the body and brain to work together signaling you to only eat the right amount of food. You also gain more enjoyment from your food, since by slowing down, you’ll automatically savor it more.
- Learning your hunger signals can help you eat less. Check the signs. Are you low on energy? Is your stomach growling? Do you feel lightheaded? If you feel none of these things, chances are, you’re not really hungry.
- Eating with friends can help keep our minds and bodies healthy. Sharing conversations with others can improve mental health while helping you eat slowly as you take cues from the others at the table. Taking the cues can also prevent over and under eating out of feelings.
- Avoiding multitasking while eating makes it harder to focus on the main task — eating. It’s better to sit down, relax and focus on your plate to enable you to listen to your body and avoid overeating.
- Chewing more than 20 times for every bite can help you eat less.
- Eating with your non-dominant hand can cause difficulty which can help you pay more attention to what you’re doing. Eating with your non-dominant hand can help you slow down allowing you to listen to your body and prevent overeating.
2. Replace Packaged Snacks with Fruit
A lot of packaged snacks such as cookies and cupcakes contain excessive amounts of sugar. Fruits contain natural sugars that make them taste sweet but aren’t harmful to your body. They’re also loaded with nutrients such as minerals, proteins, and vitamins.
Here is a list of delicious fruits to snack on:
- Blueberries are full of antioxidants and vitamins A & E to help maintain a strong body and a healthy immune system.
- Kiwis are high in fiber and can help make your bowel movements easier. They also have a good amount of vitamin C to help boost your immune system.
- Apples contain a wealth of nutrients such as fiber and quercetin. The skin of the apple provides quercetin that may help in preventing cancer. The fiber helps you feel full longer to prevent overeating.
- Bananas have potassium which supports a healthy cardiovascular system and blood pressure levels. Eating them can also make digestion easier.
- Figs are low in sugar and full of vitamin A to help boost the immune system.
3. Add Vegetables to Your Breakfast
Adding vegetables for lunch and dinner is easy, but it’s also easy to add it to breakfast as well. Try adding bell peppers, mushrooms, cherry tomatoes, and avocados to scrambled eggs.
- Bell peppers can bring plenty of health benefits. The vitamin C they contain can boost the immune system to ward off diseases. Their potassium content can also help preserve muscle mass in older people.
- Mushrooms are a great source of protein for vegetarians but also come with other health benefits. This food is a probiotic and helps nourish the good bacteria in your gut. They’re also full of antioxidants to prevent cell damage and may help in stopping the onset of cancer. Try using lion’s mane, oyster, and shiitake mushrooms to get high amounts of antioxidants.
- Cherry tomatoes are low in calories and can help you lose weight. They also contain vitamin A and C to strengthen the immune system.
- Avocados have vitamin C to strengthen the immune system, vitamin K to help bind the calcium to bones, and potassium to help maintain muscles.
4. Reduce Sugar Intake Gradually
Sugary foods are delicious but are fattening and may cause diabetes. Try using natural and zero calorie alternatives like stevia in your tea or coffee.
Note: It takes about 30 days for the body to adjust to less sugar and you may feel weak, but stick to it. Your body will adjust and no longer rely on sugar for energy.
5. Incorporate Prebiotics and Probiotics to Your Diet
Prebiotics are a kind of non-digestible fiber compound that gets fermented by the good bacteria in your gut, to be used as an energy source for the production of postbiotics. Postbiotics help to treat different ailments such as irritable bowel syndrome, joint pain from inflammation, and eczema.
You can find this nutrient in foods such as onions, leeks, bananas, asparagus, whole wheat bread, and soybeans.
Probiotics are the live microorganisms that help balance gut bacteria and promote gastrointestinal health. They can help prevent or ease diarrhea and may also help improve mental health conditions such as depression, anxiety, and stress. They can also boost the immune system.
Probiotics can be found in miso, kimchi, sauerkraut, yogurt, kefir, and tempeh.
RELATED: 6 Healthy Eating Tips This Winter
6. Don’t Buy Sweets
Sometimes the best way to kick a habit is to remove all temptation. Do some cleaning and clear out the sweets from your refrigerator, pantry, and cupboards. Check the expiration date and give away the sweets that aren’t expired to spread the holiday cheer and avoid wasting food. With the sweets gone, you are less likely to consume them because they are neither within sight nor reach.
7. Try Meal Prepping
Preparing a weekly meal plan can help you save time and money while promoting healthy living. You no longer have to slave over your next meal if you prepared them in advance; just heat them up for a quick meal. You’re also able to save money as you choose what ingredients go into your meals and at what portions while avoiding the dreaded service charge.
It also helps you ward off temptation and stick to your diet when you prepare and bring your own food because when the hunger pangs come, you immediately have something on hand.
You can make your meals in advance and freeze or refrigerate them so they’re easier to prepare for your busy week.
8. Eat Out Less Often
Eating out costs a lot of money. When you eat at any establishment, you’re paying for not just the food but the service, location, cooking, drinks, and maybe even parking. Those things pile up to one colossal bill.
Cooking your own meals starts you down the road to eating healthy and also lets you control what’s in your food. You can substitute sodium with herbs as a healthier alternative, for example. Restaurants and other establishments need to attract customers which means there is likely more fat, sodium, and sugar in their meals to give a richer taste.
9. Drink Alcohol on Weekends Only
Alcoholic drinks are filled with carbohydrates and calories. You may think you’re safe with exercise, but these drinks won’t help you lose that belly fat. Drinking excessively can also cause insomnia and liver problems that can decrease your quality of life.
Drinking only on weekends is a good moderation technique to prevent health problems. Do not engage in binge drinking and only consume one or 2 glasses a week.
Try clear liquors such as vodka and tequila because they have zero carbohydrates and are good for those on a low carb diet. Mixing club soda and lime can make for the lightest cocktail option possible.
White and rose wine are other good options containing the lowest calories.
Don’t forget to download, save, or share this handy infographic about the different healthy eating tips for reference:
Check out this video about the healthy eating tips that you can follow for a more vibrant you this year:
There are plenty of simple healthy eating tips you can follow that can bring dramatic changes. Practicing mindful eating, healthy eating, and lessening sugar intake can help you feel better while trimming your waistline. Starting early is encouraged so you can feel the results all year round and help you get the healthy, trimmed body you’ve been hoping for.
What healthy eating tips would you like to share? Tell us in the comments section below!
Up Next: Healthy Habits For The Holidays
The post 9 Healthy Eating Tips For A More Vibrant You This Year appeared first on Dr. Seeds Blog.