With the epidemic of obesity and type 2 diabetes continuing to spread throughout America, it is more important than ever for you to be mindful of your diet and review the foods you regularly eat. While many people think eating healthy is about discipline and eating nothing but lettuce and granola, it is instead more about moderation and making sure to choose foods which cover all of your body’s nutritional needs. Although making the decision to eat healthily can seem daunting at first, there are several simple changes you can make to ease the transition and get you on the way towards greater wellness.
The following tips can help you swap to a healthier diet:
- Portion control: Don’t feel like you can’t eat the things you love – you can, as long as you keep the portions under control. This is especially true when consuming foods that are high in calories, fats, and salts. Instead of eating until you feel full, have just enough to feel sated.
- Variety: Make sure to eat a wide range of food choices, including different vegetables, fruits, fish, and whole grains. Make a conscious effort to look for foods that are high in complex carbohydrates, fiber, vitamins, and minerals, as well
- Switch to water: Sugary sodas and sports drinks are one of the biggest causes of obesity. Instead of soda, swap to drinking water or brewed iced teas. Boosting your water intake can not only help to flush toxins from your body, it can also help you lose weight!
- Eat early and often: You’ve likely heard it before, and it still rings true: breakfast is the most important meal of the day. Eating breakfast can help to activate your metabolism and provide you with the focus and energy you need to perform at your best. Likewise, eating smaller nutritious meals at frequent intervals throughout the day instead of three large meals can help to stabilize your blood sugar levels and avoid weight gain.
- Slow down when eating: When eating, slow down and stop eating before you actually start to feel full. It can take up to 20 minutes for the brain to communicate to your body that it has had enough food. Slowing down will allow you to satisfy your hunger with a smaller amount of food and prevent you from feeling uncomfortable and tired after eating.