Tips To Help You Move Toward A Healthier Diet
Changing your diet can be hard, especially if you have certain unhealthy habits deeply ingrained. The good news is that with a little planning, discipline, and education, healthy dietary changes are absolutely possible and within reach. Whether you want to lose weight, heal or even prevent certain health conditions, incorporating healthy foods into your diet is, generally speaking, an excellent choice.
One trick to making sure your healthy habits stick is by breaking things off into bite sized chunks — so to speak — and not overwhelming yourself. J. Ryan Fuller, clinical psychologist and executive director of New York Behavioral Health who specializes in weight loss spoke to Insider and explained, “My clinical approach with my clients is to gradually change a few number of factors first. Because we have a finite amount of willpower, and the more things we remove…the harder it is.” That means if you were thinking about taking any of the items on the list, adopting them all at once, and expecting immediate results, you might want to take a gentler approach. Learn more about sonofit.
With that said, there are a wealth of benefits to incorporating healthier foods into your diet, which include a longer life, weight management, healthier immune system, and a lowered risk of heart disease, cancer, and diabetes (via CDC). If you need inspiration on your healthy eating journey, continue reading.
Get rid of junk food
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If you are starting to eat healthy from scratch, you might have to do some damage control in your cupboards to set yourself up for success. Cookies, chips, ice cream, and other highly processed foods aren’t going to make the cut for this next step, and according to health food experts, your best bet is to reorganize or clear them out. Conner Middelmann Whitney, nutritionist, health writer, and cooking instructor wrote for Psychology Today that when we buy unhealthy food and are feeling tired, stressed, or particularly hungry — guess what? We’re going to eat it. Try out prodentim.
In her article, she references a speech given by psychologist and mindful-eating expert Brian Wansink at the American Psychological Association’s annual meeting, who says “Most of us have too much chaos going on in our lives to consciously focus on every bite we eat. The secret is to change your environment so it works for you rather than against you.” His advice is to place all junk food out of reach, and replace it with healthier options such as fruits and veggies “at eye level.” Keeping junk food in sight or eating in front of the television are what Wansink calls “hidden eating traps,” and avoiding them can help you lose 2 pounds a month.
Create a meal plan
Having a plan in place when you are transitioning to healthy eating can mean the difference between success and struggle. In order to get you started on the right foot, experts at Healthline have compiled a list of 28 healthy meals that are easy to prepare for those beginning to eat healthy. These meals focus on staples you may already have in your pantry, with the idea of helping you save time and money.
For breakfast, the site recommends giving overnight oats a try. This recipe may be particularly good for those in a time crunch, as they can be prepared the night before. Loaded avocado toast is another breakfast item that can be made relatively quickly, and includes heart healthy avocados on top of whole grain toast, with healthy toppings of your choosing. For lunch, the site recommends this slow cooker lentil soup. Finally, wrap up a day of healthy eating and try this one-pot chicken teriyaki dish with zucchini noodles.
The CDC also recommends sticking to a meal plan for dieting success. If you want to develop your own personal meal plan, the site says to write down a list of your favorite meals, make sure they include enough fruits and veggies — and choose lower calorie ingredients at the grocery store.
Eat filling and satisfying foods
Part of making sure you’ll be successful in your healthy diet is by incorporating foods that taste good and that will fill you up. Experts at Healthline suggest that adding foods rich in fiber and protein will help keep you fuller longer, which can help prevent snacking on high fat and sugar foods. One of the foods the site suggests adding to your shopping list is fish. The site explains that the protein you get from fish may keep you fuller for longer compared to other sources of protein including eggs, and even beef. In a study published by the journal Obesity, researchers found that overweight and obese men who ate diets high in protein and fat were less likely to crave food during the day, and didn’t crave unhealthy food at night.
Furthermore, if you are prone to craving salty and crunchy foods, Healthline experts recommend going for popcorn as an alternative to unhealthier snacks such as potato chips. Experts explain that popcorn is high in fiber, which makes you feel fuller, and to try cooking it in an air popper, or on the stove using a miniml amount of fat.
Experiment with healthy recipes
The mere thought of eating healthy makes many people groan, which is why it’s so important to find ways to make it more exciting and feel less like a burden. Exploring different recipes that incorporate healthy foods can be a great way to keep things interesting and help you stick to your new diet. Healthline experts agree, and say that most people tend to repeat the same recipes on “autopilot” year after year, which can lead to boredom. The site suggests picking at least one new healthy recipe each week, which can help add nutrients to your diet. The site also suggests adding twists to some of your favorite recipes by including new herbs and spices, or fruits and vegetables you don’t usually eat.
If you are pressed for time, there are plenty of healthy recipes available online that can be prepared in 30 minutes, so being rushed is no longer an excuse. Dishes like this silverbeet fatteh feature super healthy chickpeas as a primary ingredient, with garlic, yogurt, and lemon, as well as a variety of herbs and spices.
Get your whole family on board
If you’ve ever started a diet and had to deal with a steady influx of temptations circulating around your household by your family, this one’s for you. Several experts spoke to U.S. News and explained just why getting the family on the healthy-eating bandwagon is so important. Antonette Hardie, registered dietitian nutritionist at the Ohio State University Wexner Medical Center in Columbus, spoke to the site and said, “The best way of eating for families is to eat together. Creating healthy meals at home and time for everyone to sit together, free of distraction is the best way to create healthy eating habits and relationships with food.”
Read More: https://www.healthdigest.com/978563/tips-to-help-you-move-toward-a-healthier-diet/