In recent years, unhealthy eating habits have been on the rise. The reasons are not hard to pin down – people have become too busy, stressed and oh, they want to ‘cut down’ on calories. These often lead to people downing anything filling, but less than nutritious. Eating healthy involves a lot of commitment, but your best and simplest weapons, of course, are just below.
Make breakfast a priority
No matter the rush to go to work, never neglect the most important meal of the day. Breakfast is essential to getting the body ready for the long day. Start your day with some simple breakfast to rejuvenate your system after the night long fast. This way, you’d give your immune system a boost, strengthen your brain, hydrate your system, aid digestion, and relieve stress.
Studies indicate that when you skip breakfast, you are more likely to make unplanned and irrational decisions. What more, eating a breakfast based on wholegrain cereal or bread, low fat milk or yogurt and maybe some fruit or vegetables will have you healthy and shedding that extra weight. Now, imagine missing all that steaming tea, yummy baked muffins and fresh strawberries for breakfast!
Drink lots of water
Coffee may keep you energized, but drinking water instead will ensure that your body is clear and free of any toxins. And hey, it’s cheaper than an ice cream and you don’t have to take time to prepare it.
There is no single recommended amount of water, as a person’s requirements at any one time will vary depending on climate, physical activity, and individual bodies. The following intakes can however be used as a general guide: about 4-5 cups of fluids a day for children up to 8 years, about 6-8 cups for adolescents, 8 cups for women and about 10 cups for men. These amounts include fluid from all sources including all hot and cold drinks, but water is the best.
Keep a consistent eating routine
Like daily office routines, you should a specific time and routine for eating. This is to ensure that you are able to prepare for it and make healthier choices than rushing through a meal.
For weight loss management, it’s better to appreciate and act on the feedback your body gives you on the frequency and quantity of food to eat. However, it’s also important to aim for a regular eating pattern of meals, or meals and mid meals.
A planned pattern of eating is more likely to include the recommended number of serves from the five food groups. A spontaneous, unstructured eating pattern is more likely to include too many discretionary foods. This mean too much saturated fat, added sugars, added salt and kilojoules at the expense of fiber and important nutrients.
Use smaller plates to eat
This is an amazing trick that will prevent you from eating beyond the point of no longer being hungry. You see, food appear smaller in larger plates, and lead you to think that very same quantity of food is much larger.
While studies have proven over and over again that smaller plates lead to smaller portions the reason for this reduction had been unknown until recently. In one experiment, conducted by Brian Wansink from Cornell University and Koert van Ittersum from the Georgia Institute of Technology, it was discovered that a shift from 12–inch plates to 10–inch plates resulted in a 22% decrease in calories.
Eat an assortment of foods
Your choice of f food doesn’t have to be bland as every once in a while, the brain craves for something new. Balance up your foods to get distinct taste sensations that make it easier to eat healthy.
Also, to make eating right a desirable experience, try out other ways to add new spices and flavors to your meals.
Avoid late night meals
When you feel the urge to binge on your favorite snacks at night, remember that eating late keeps your metabolism working and puts your body into starvation mode while you sleep. This means you wake up really hungry and any food you eat next will be stored as fat. Beyond packing on the pounds, your body will not burn energy efficiently when you do this.
Eat with other people
We also know that people who eat with others and eat at the dining table, are more likely to eat regularly and eat well than those who eat alone or in front of the TV. Meals with others tend to include more foods from the five food groups. For example, people often report that they can’t be bothered cooking vegetables just for themselves.
Eat slowly gives your body time to give you feedback. Put your cutlery down between mouthfuls when you’re chewing, or sip water in between swallows to slow your pace. Pace yourself with a ‘slow’ eater or even the clock. Concentrate on how a food looks, smells, tastes and feels in your mouth and stomach. By eating ‘mindfully’, you will enjoy food more and end up needing less to feel satisfied.
Cut down on TV, iPad and laptop activity
A lot of us have gotten into the bad habit of watching TV or playing on iPads or laptops while eating. If you can’t imagine eating without screen time, then cut down on your screen activity. Otherwise, you body would find it much more difficult to recognize and respond to signals about hunger and satiety.
The best trick to eating healthy option is shifting your eating behavior by rearranging the environment around you. Changing certain things, like eating pattern, quantity of food portion, size of plate and fluid intake is a simple way to positively alter your eating habit. Also, if you’re looking to lose weight, making a few these changes can give you the desired results.
Research has shown that learning how to say eat right is one skill you can develop. It begins with making small changes can make it easier, resisting temptation and sticking to healthy eating habits. A healthy choice can sometimes be tricky, but these few useful tips can make it easier.