Even if you aren’t on a diet, you might not be eating as healthfully as you could and poor eating habits could put you at risk for a range of health problems. Fortunately, getting healthy is not hard. You can increase your health quickly and exponentially with these ten simple tips.
1. Don’t become a couch potato.
Do you want to consume 14 percent more calories than you usually do? Watch television while you eat. Women who eat in silence eat way less than those who sit in front of the television. Set your TIVO and eat mindfully. Chewing your food should be all the entertainment you need.
2. Reorganize your pantry.
If you must have junk food in the house, put it on the highest shelf. Make yourself work to get it. Put more nutritious snacks like nuts, dried fruits, or protein bars at eye level.
3. Eat like a mermaid.
Try replacing your meaty meals with fish twice a week or more. Fish is lower in calories and high in heart-healthy omega-3 fatty acids. Another added benefit is that fish oils do wonders for your skin and hair. If you aren’t a fish fan, try eating new kinds of fish that you haven’t had or stick with clean, white fish like tilapia.
4. Be the restaurant leader.
It’s not shocking that eating out with friends can increase calorie intake by 18 percent. Eating is a communal activity and we are often swayed by what our friends order. Find something healthy on the menu and try to order first so that you don’t change your mind!
5. Take pleasure in dinner prep.
It might seem like a hassle after a long day at work, but prepping dinner can be cathartic. All that chopping, stirring and sautéing is almost a meditative art form. If you have kids, give them their own little tasks to do so you can prep dinner and talk about the day.
6. Become a sugar sleuth.
Abstain from eating sugar as much as possible, especially if it’s an added ingredient meant to amp up the flavor in a food. Some disguises sugar masquerades as are high-fructose corn syrup, fruit juice concentrate, molasses, malt syrup and cane juice.
7. Sit when you eat.
Mindless snacking is one of the biggest culprits of added calories. You may think a bite of your kid’s peanut butter sandwich, a handful of M&M’s and a rushed can of soda are nothing but they all posses extra calories that don’t satisfy and that you just don’t need. Make it a rule to always sit while you eat to avoid these dangers.
8. Add flavor — not fat — to your meals.
Think nutrition. Every time you eat something think about the healthy things it will do for your body. Instead of dousing your oatmeal with brown sugar, cover it in antioxidant rich blueberries and raspberries. Doing things like pairing foods with low-calorie condiments and seasonings can benefit your health, give you new flavors and dramatically cut your calories.
9. Plan for tummy growls.
It’s actually a good thing to feel hungry a few times a day but don’t risk your blood sugar getting too low and you binging on food that’s bad for you. Plan your day ahead with a few healthy snacks that are nutrient-rich and low-calorie like nuts, carrots, apples, and string cheese.
10. Throw out trans fats.
Anytime you see the words “partially hydrogenated oil,” steer clear. Lots of food brands are getting better about eliminating trans fats from their foods, but some of the cheaper brands still try to cut costs by cutting nutrition. The only fats you should be consuming are good fats!
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