9 Simple Tips for Healthy Eating
Eating healthy can make your body feel great. And it can make you feel pretty proud of yourself, too!
Check out the helpful tips we've cooked up for you below:
Simple Tips for Healthy Eating: 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.
Simple Tips for Healthy Eating: Maximize with Nutrient-packed Foods
Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).
Simple Tips for Healthy Eating: Drink More Water
Staying well-hydrated helps your body function properly, and it also helps make sure you don’t overeat. But it's not just that staying hydrated keeps you from overeating. Sometimes you may feel hungry when, in fact, you're actually thirsty. Basically, no harm can come from drinking a glass of water.
Simple Tips for Healthy Eating: Don’t Shop Without a List
There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and don’t go to the store hungry.
Not knowing exactly what you need makes room for impulse buying, while hunger can further exacerbate your impulses.
To make sure you don’t give in to your impulses, plan ahead and write down what you need beforehand.
By doing this and sticking to your list, you will not only buy healthier items but also save money and have healthier foods around the house.
Simple Tips for Healthy Eating: Bake or Roast Instead of Grilling or Frying
The way you prepare your food can drastically change its effects on your health.Grilling, broiling, frying and deep-frying are all popular methods of preparing meat and fish.
However, during these types of cooking methods, several potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs) and heterocyclic amines (HCAs).
All of these compounds have been linked to several diseases, including cancer and heart disease.
Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing and sous-vide. These methods do not promote the formation of these harmful compounds and thus make your food healthier.
Simple Tips for Healthy Eating: Don't Skip Breakfast
Breakfast skippers are more likely to be tempted by unplanned discretionary choices during the morning and large serves at the next meal or snack. Just think of how yummy those large baked muffins look at morning tea if you’ve missed breakfast!
People who regularly eat a breakfast based on wholegrain cereal or bread, low fat milk or yogurt and maybe some fruit or vegetables are much more likely to be eating well and lose weight than those who skip breakfast.
Simple Tips for Healthy Eating: Eat in Smaller Plates
Science says that 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. According to a study conducted by Cornell University, people eat less when there is a higher color contrast between the plate and the food. If the color contrast between the two is lower, we tend to eat more.
Simple Tips for Healthy Eating: Snack More Often
In between meals, go ahead and have a snack. When you go too long in between meals without eating, it is difficult to go into your next meal in control and avoid overeating. Of course, you'll want to be thoughtful about the kind of snacks you opt for. Those that are high in protein, fiber, and complex carbohydrates will give you the energy you need to get through the day and keep you satiated from one meal to the next. On the other hand, those that are high in refined carbs and sugar will give you a sudden blood sugar spike that will eventually cause you to crash and feel even more tired.
Simple Tips for Healthy Eating: Treat Yourself From Time to Time
Having a treat now and then is a great way to make sure your healthy eating plan stays on track. Now, you might be thinking, how can eating a piece of cake or a donut help my eating habits? By not making anything completely off limits, registered dietitians explain that you're less likely to wind up feeling deprived—which means you're also less likely to find yourself in a binge-eating episode.
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