Simple Eating Habits to Ace Your Health Game
With so much health advice floating out there, it can get tricky to know what is good for you. “Experts” might suggest different strategies to help you battle your health issues—be it weight control, building your stamina, or managing a lifestyle disease. However, there are a few common fundamentals all experts prescribe. Here are 8 such healthy eating habits that actually work.
- Hydrate Yourself - Send H2O a friend request.
Whether you exercise religiously or struggle to stay active, check on your water intake. It is recommended that you drink at least 4 liters of water daily, and more if you are outdoors. Staying hydrated energizes you. If you cannot consume a lot of plain water, infuse it with your favorite fruits, squeeze half a lime, or drop in a sprig of mint leaves to make it flavorful.
- Watch Your Portion - It’s the only size that matters.
Exercising portion control is an effective way to cut down calories and is much easier than eliminating certain foods from your diet. It is easy to build this habit—serve yourself a smaller helping than usual and go for a second only if you still feel hungry.
- Munch mindfully - Snack smart.
It is easy to fall off the healthy bandwagon after meals when you crave for “something more.” Mid-meal snacking is not bad; in fact, dieticians encourage it. But what you choose matters! Strategically plan for snack time by ensuring you have healthy options around—a handful of mixed nuts and seeds, fresh fruits, granola bars, or sliced veggie sticks and hummus.
- Increase Your Fiber Intake - Wholesome is handsome.
The buzz all around to eat more “whole foods” is because they contain an essential nutrient—dietary fiber. Some fiber, unlike other carbs, cannot be broken down into sugar molecules, so it passes undigested from our bodies. Consuming more fiber will keep you feeling full for longer and keep your sugar levels in check. Eat more fibrous foods like whole grains, legumes, leafy greens, and fruits.
- Relish Your Fruits - Even as dessert.
Eating 7-8 serves of fruits and vegetables a day may sound like a daunting task, but it is easy. Eat a side of chopped fruits with your breakfast or as a mid-morning snack. Have a fruit salad topped with some nuts for dessert. Swap a glass fruit juice with the whole fruit.
- Skip the Salt - Think before you shake.
Too much salt in your food can make you feel bloated and consequently lead to hypertension and other chronic diseases. You might be eating a lot of salt without realizing it—fried snacks, packaged foods, dips, and sauces are loaded with sodium. Try enhancing the flavor of your meals by adding herbs, spices, or citrus fruits.
- Eat Slowly - You will win the race.
The slower you eat, the more satisfaction you will derive from each meal. Chewing food properly improves your digestion. Also, you will realize when you feel full and stop overeating, thus avoiding unnecessary calories.
- Start Your Day with Protein and Fat - Choose your breakfast wisely.
Consuming foods rich in protein and fat improve satiety levels and thereby regulate your appetite throughout the day. As a result, your metabolism increases and your energy levels are maintained, while your sweet cravings are kept at bay.
Gradually build these healthy eating habits, and you will find it easier to pursue even your most ambitious fitness goals.