Most eating habits arise during childhood. But that doesn’t mean it’s too late to adopt new healthy habits. To make healthy changes, you don’t have to completely overhaul your diet.
Start at your own pace by adopting these five healthy eating habits.
1 eat breakfast
Research suggests that eating breakfast daily helps with weight loss and maintenance by reducing hunger later in the day. When you break your fast all night with a healthy breakfast, it’s easier to resist unhealthy choices during the day.
Include at least two of these food groups at breakfast to set you on track for a healthy eating day:
– all grains,
– Dairy products
Fruits and vegetables
2 drink water
Water is an essential nutrient that is often overlooked. Water makes up sixty percent of your body weight, and every organ in your body needs it to function properly. Fluid needs depend on many factors: your health, your environment, your activity level, and whether you are pregnant or breastfeeding. Men need about 2.5 liters per day and women need 2 liters per day.
Sometimes thirst can be misinterpreted as hunger. Check to see if you’re hungry, especially at the end of the day. Drinking a glass of water before eating can quench your thirst and prevent you from eating unnecessary calories.
3 Know what’s in your food
Eat foods that contain only ingredients you can easily identify and foods that contain only a few ingredients. Eating more “real food” will help you abstain from processed foods, such as chips, crackers, and frozen meals. It’s natural to choose fruits, vegetables, whole grains, lean sources of protein and healthy fats. These foods are rich in nutrients, but portion control is important when it comes to foods in the protein and fat groups, as they tend to be high in calories.
4 Be selective when eating out
Most restaurants serve large portions that are loaded with salt and fat. Try to eat only half of the serving you are given. Some restaurants do this, to avoid overeating, order a box to take it with you and save half for the next day. This way, you won’t be tempted to eat more than you want or need.
Ask your server how the food is prepared. Choose baked, grilled, roasted, boiled, boiled or steamed menu items. Also, be sure to order sauces or dressings on the side, and look for vegetables or fruit as a side dish instead of fries.
March 5 Mindful Eating
Mindfulness is a form of meditation that involves focusing on the present. What you feel or feel in every moment, even while eating. Practicing mindful eating allows you to slow down and savor your food. This can help you avoid overeating. How do ? It takes your brain up to 20 minutes to register the chemicals that let you know when you are full. By slowing down, your brain can catch up with the amount of food you eat.
Take a moment before you eat and think about the food you will be eating as fuel for your body. Remember that you want to feel full, not full.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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