Changing your eating habits is about changing your attitude towards your health. It is going to take a bit of hard work from you and a little bit of contribution from your loved ones as well. After all, everyone could use a little bit of encouragement and motivation. A healthy diet is good not only for your body but your mind as well. It is not just about making changes to your appearance but the way you think and feel about yourself. A few food habits that you should incorporate in your diet not just for a healthy lifestyle but for a longer and more fulfilling life are:
- Going Slow At Every Meal
You need to observe the pace or speed at which you consume your food. You have to go slow. It does not necessarily mean that you have to eat in slow motion. It should take at least 15 or 20 minutes for you to finish a meal. Anything sooner than this will most probably result in GERD/acid reflux and improper digestion. The speed at which you consume food also influences how much you eat. Fast eaters tend to eat more as compared to slow eaters.
They also put on weight faster as compared to their counterparts. Eating slowly allows your brain enough time to assess whether you are full or not. Whereas eating fast may result in overeating and you may experience bloating and discomfort in the end. The bottom line is, you should eat slower and chew your food nicely so that it gets digested easily.
- Adding Greek Yogurt To Your Platter
You will notice that Greek yogurt has a different consistency and thickness when compared with regular yogurt. It is prepared by straining all the excess whey and watery parts. This means that it is more concentrated in protein as compared to regular yogurt. It also contains fewer carbs and is highly suitable for lactose-intolerant people. It gives you all the benefits of regular yogurt, including lean protein, essential fats, calcium, and the probiotics present in it make your gut healthier. What more could you ask for?
- Shopping With A Plan
Do you create a shopping list when going out to buy groceries? You have to keep in mind some of the most underrated yet useful things to include in your shopping list. You should plan and make a list of things that you need the most. Impulse buying results in nothing but blunders. You will end up buying items that are high in calories but low in nutrition.
If you are in a hurry, you can always look for healthy and tasty gourmet meals that have been selected and prepared to satiate your last-minute hunger pangs. Look for some ready-to-eat meals, frozen meats, or packaged hot dogs that are not just delicious but dense in nutrition as well. These ready-to-eat frozen meals are prepared with the freshest of ingredients. They pack healthy meats, essential fats, fiber-rich bread, and more! The creators of these meals have something for everyone, whether it is your college-going kids or your loving wife toiling at her new job. These meals can remain good for weeks or even months in your refrigerator and are very easy to prepare.
- Including Good Fats In Your Diet
How do you identify good fats from bad fats? Monounsaturated and polyunsaturated fats are good fats. You can include the following sources of these healthy fats in your daily diet:
- Sesame oil
- Peanut oil
- Fatty fish such as salmon, trout, herring, sardines
- Sunflower oil
- Peanut butter
- Soya milk
Make it a point to stay away from any bad fat such as saturated and artificial trans fats. These are responsible for your unwanted weight gain as well as increased risk of heart problems and blood pressure.
Monounsaturated fats and polyunsaturated fats on the other hand help you in:
- Lowering the risk of heart disease, stroke, and heart attack
- Decreasing the overall bad cholesterol levels in your body
- Increasing good cholesterol levels in your body
- Decreasing the number of triglycerides and inflammation
- Preventing heart diseases
- Preventing abnormal health rhythms
- Lowering hypertension/blood pressure
- Preventing your arteries from hardening and narrowing down
- Avoiding Highly Salted Foods
So, you will have to forget about your daily bag of wafers. You cannot have so much salt in one sitting. It is advised to reduce your overall salt intake as much as possible. Salt is associated with an increased risk of high blood pressure. It is also one of the biggest reasons for heart disease and stroke.
If you have been consuming too much salt in your diet, reduce it gradually. Take it down to 5 grams per day. This is the recommended quantity for anyone who wants to normalize their blood pressure and say goodbye to hypertension. Several processed foods and cheese, meats, and soups may contain a significant amount of salt. This only increases your sodium intake which in turn leads to more water weight in your body.
- Drinking Enough Water
Talking about excess water weight in your body, how could you forget about drinking enough of it in the first place? Drinking enough water helps you with your weight loss. It also decreases the number of calories you consume every day. It helps mobilize fat in your body which lets you maintain healthy body weight.
It is also going to do away with any water retention that excess sodium intake might be causing. It is a very reliable way of decreasing your overall calorie intake from sugary beverages. By drinking enough water, you will be ensuring that your digestive system stays healthy and your skin keeps glowing day and night.
These changes are not going to happen overnight. It is a slow process but one that pays off. You have to be consistent with your efforts if you want to change your lifestyle for the better. You have to set practical and achievable goals. Take it one step at a time and you will be able to transform not just your personality but your entire life sooner than you think.