Connect with us

Healthy Eating

7 Simple Ways to Make Healthy Food Choices

A healthy diet brings about a great number of benefits. Let’s take a look at 7 simple ways on how you can make healthy food choices. 

Avatar

Published

on

Incorporating a healthy diet into your everyday lifestyle brings about a great number of benefits. Not only can you lose weight but maintain it too. Other than that, lower levels of your blood sugar and cholesterol can also be done, preventing a great number of heart conditions.

Despite knowing about the numerous benefits, many of us may wonder where to start. Well, the answer is simple. Making healthier food choices should be a priority if you want your body to get all the nutritional benefits on a daily basis.

This includes snacking away on healthy munchies that will not only make you look good but feel good too. Let’s take a look at 5 to 10 simple ways on how you can make healthy food choices.  

1 – Incorporate a diverse array of nutrients​ 

Whether it’s your main meal of the day or a snack in between, learn to involve a diverse variety of nutrients in your everyday diet. Healthier food choices mean striking a balance between vitamins, fats, carbohydrates, proteins, minerals, and anti-oxidants. Whole wheat foods, low-fat milk, and high fibre options are a great start. This way, your body will get the ideal nutrition without having to get bored with the same old food choices. 

2 – Keep your food choices as simple as possible​ 

It’s a known fact that the closer your food is to its natural form, the healthier it will be. This includes opting to go for foods that have a short ingredient list and those that don’t involve being highly processed. Nothing beats fresh fruits and vegetables in raw form. 

3 – Lean more towards a plant-based diet​ 

We all are well aware that plants contain a whole lot of nutritional value. Leaning towards a plant-based diet will not only be packed with nutrition but flavour too. High fibre foods such as tomatoes, bell peppers, blueberries, mangoes and dark leafy greens are what we are talking about.  

4 – Be mindful of unnoticeable high-calorie foods​ 

A common mistake when opting to make healthy food choices is being unmindful of hidden high calories. You may prepare the healthiest meal in the world but topping it off with condiments, sauces and other toppings are ways of adding significant fat and calories. 

5 – Keep control on portion sizes​ 

Be it a snack or any meal of the day; learn to know when to stop. It’s crucial to pay attention to the number of servings you’re consuming and the portion sizes. Your body understands when it has had enough so give your hunger and fullness levels great importance.  

6 – Incorporate fun foods in moderation​ 

When making healthy food options, it’s important to realize that completely shutting down processed foods high in sugar and calories is a daunting task. Learn to incorporate fun foods in moderate amounts. This way, you can enjoy your favourite treats and curb those cravings.  

7 – Make smart snack decisions​ 

• Look out for healthy substitutes– Snacking on chips and dips are the ultimate treat. Substitute potato crisps with tortilla chips and mayo-based dips with hummus or bean dips.

• Turn your snacks into interesting options- If you’re not a fan of plain fruit, how about chopping up fruit and mixing it into low-fat yogurt or your favourite granola for the ultimate treat.

• Be prepared- Hunger can strike anytime. Be ready in advance with snacks that you can munch on in school, at work or in the car. This way, you’re less likely to pick up a high-calorie candy bar or bag of chips.

Maintaining a healthy diet can be much easier than you imagine. It’s all about making healthy food choices and watching your body transform for the better.

What are some of your favourite ways to help you make healthy food choices? we would love to hear about them in the comments.

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Eating

What Happens When You Start Eating Healthy?

You are what you eat, a healthy body means a happier, satisfactory life. So what happens when you start eating healthy?

Avatar

Published

on

What Happens When You Start Eating Healthy

You are what you eat! This is true because the food we eat affects the functions and processes going on inside the body. It influences the cell regeneration, digestion, immune system, sleep, inflammation and metabolism. A healthy body means a happier, satisfactory life. So what happens when you start eating healthy?

It might not be an easy choice to start eating healthy but the benefits it delivers make all the efforts worth it.

You may wonder what happens to your body when you start eating healthy. In this post, we discuss how your body changes over time once you switch to healthy eating habits. 

How To Start Eating Healthy?

Eating healthy means giving the body all the nutrients it requires to maintain its optimum function. It involves taking a balanced diet containing a lot of fruits, vegetables, lean proteins, whole grains, water and healthy fats and staying away from added sugar, processed and packaged foods and salt. 

Healthy eating is more than a diet; it is a way of life. It does not need keeping yourself deprived of anything or consuming anything forcibly.

It becomes a habit just like your morning tea. It can be difficult to get started, but it becomes natural once you make it a part of your life. 

What Happens When You Start Eating Healthy
What Happens When You Start Eating Healthy

Eating healthy is not just about food choices. It also involves eating habits. Forming good habits like meal timing makes an important part of it.

Making changes to how you eat and what you eat can impact your overall health to a great extent and change the way you look and feel. 

Immediate Changes To The Body

While you can definitely see the benefits of healthy eating in as little as 24 hours, you may not see it on the weight scale. However, one day of better choices can really make a difference.

Your body and mind start the healing process. Good bacteria start replacing bad ones in your gut and inflammation in the body reduces, affecting the brain function as well. 

You experience better concentration after one day of healthy eating. You start feeling less hungry and deal with lesser cravings as you abandon your poor eating habits loaded with refined carbs and added sugars.

Your blood sugar levels get balanced and you experience better energy and focus which help you stay active. 

Your hunger reduces because you are not just eating carbohydrates that make you hungry again. You are, instead, giving your body some slow-release energy sources in the form of proteins, complex carbs and healthy fats. 

What Changes In A Week?

After one week of healthy eating, you will experience a rise in your energy level. Your focus improves and you can perform better. You start getting a better night’s sleep. Your digestion improves and you feel less bloated and sluggish. 

Within a week of eating a healthy diet, you lose some water weight and your clothes fit looser. Your body has started losing the excess water retained from processed foods and sodium intake.

As your salt consumption decreases, you notice less puffiness in the eyes. With a balanced diet, the afternoon nap becomes a thing of the past. You also start loving healthy foods and stop craving for unhealthy snacks when you feel hungry. 

What To Expect In Two Weeks?

In two weeks, healthy eating habits blend into your lifestyle and you start saving money otherwise spent on packaged foods, dining out and takeaways. As you eat home-cooked, whole foods, your eating budget reduces. 

Owing to the brain’s response to low blood sugar levels, some people get irritated when they feel hungry. If you are such a person, you see that your response to hunger changes in two weeks.

Eating Healthy - What Changes Can You Expect
Eating Healthy – What Changes Can You See?

As you consume a combination of proteins, fats and carbs, you have a stable blood sugar level and your mood is improved. 

Changes You See In Three Weeks

What you put into your body affects your skin more than what you apply on it. A nutritious diet is key to healthy skin.

Now that your diet includes the nutrients responsible for the skin’s repair and growth, you can see a glow on the skin.

The vitamins, minerals, antioxidants and fats you consume reduce inflammation and protect your skin from damage. You start looking younger and radiant. 

The increased fibre intake from whole foods means your bowel movements regularize and you experience less bloating.

Your digestive function improves and you get happier. By now, you sleep much better and wake up refreshed and active. You have the energy you need for some exercise. 

What Happens in One Month

As you eat healthy for a month now, you can see your metabolism improving. A higher rate of metabolism means your body can burn calories faster.

You can, therefore, start shedding the extra pounds and fat easily. You should see a difference on the weight scale now.

Apart from the lower fluid retention, the reduced intake of alcohol, sugar and fat would help you get slimmer and healthier. 

After one month of healthy eating, junk food no longer appeals to you. Cravings are gone and you choose healthier foods. As you sleep better, you experience fewer night-time cravings.

You get the required amounts of vitamins and minerals from the healthy foods you eat. They work to strengthen your immune system and you fall less sick.

With the healthier lifestyle choices you have made, your risk of developing chronic problems has already reduced. So you start your journey to a healthier life. 

In a month, things become much more habitual. You start feeling everything normal. Now you can easily plan your meals, drink sufficient water and replace unhealthy foods with healthier choices. Your skin improves and you see a glow on the face. 

After One Year

While you may have already achieved your health or fitness goal by now, you will be feeling strong, confident and healthy. By now, you learn how you can indulge wisely.

You can treat yourself occasionally without ruining your health goals. You have started looking beautiful, young and sexy. Weight management seems so easy. You have fewer medical problems and you are positive and stress-free. 

Eating healthy is not a short-term diet plan; it is a way of eating that you can sustain for the entire life. Bringing the change may seem difficult but it can be done gradually, step by step, to reap the benefits. You can try eating healthy for a day, a week or a month to see how you feel.

Continue Reading

Healthy Eating

Talking To Your Child About Healthy Eating

The food habits that we currently have are what we picked up when we were young, which is why talking to your child about healthy eating is absolutely essential.

Avatar

Published

on

Food is, quite literally, one of the most important and essential parts of being alive. The food habits that we currently have are what we picked up when we were young, which is why talking to your child about healthy eating is absolutely essential.

While most people pick up relatively healthy food habits, there are times when unrestricted access to all kinds of food, or restricted access to only a certain kind of food can lead to a child picking up unhealthy, and sometimes dangerous food habits. 

Talking To Your Child About Healthy Eating
Talking To Your Child About Healthy Eating

Talking to kids about food is a tough job, however, since you don’t want to constantly lecture them about what they’re eating and how they should eat it, but on the other hand, since kids don’t know what’s good for them and what’s not, letting them do as they please can be very dangerous for their health. 

In this article, we’re going to be talking about ways to talk to your child about food and how to instil good food habits within them which they will keep for life.

Rules For The Parents

Before talking to your kids about the food they’re eating, it is essential that you, as a parent, set some ground rules for yourself and your family with respect to food. Here are a few of those rules,

  1. Availability of Healthy Foods – To make sure your kids are eating healthy it is important that the kind of food you want them to eat is always readily available.

    Making a concerted effort to buy healthier foods and to eat at home as much as possible is the first step in ensuring that your children eat healthier.
  1. Lead By Example – If you ask your child to eat a spinach salad while they see you consuming take out food regularly, they’re not going to listen to you.

    Children look to adults for social cues and learn everything from their parents and guardians.

    If you want your child to eat right, you must do it too, and this works in favour of both of you since you will also feel better and healthier after consuming better food on a regular basis.
  1. Avoid Labelling – Teach your kids that food is either nutritious or not nutritious and that they’re allowed to eat both kinds in moderation.

    Labelling foods as ‘good’ or ‘bad’ can cause them to feel bad about eating a certain kind of food, which is not something you want to instil in your child at such a young age.

    Instead, explaining to them the bodily consequences of eating too much non-nutritious food is the right way to go about it.
Eating Together For Healthy Families
Eating Together For Healthy Families
  1. Eating Together – Studies show that families who eat together tend to eat healthier, more nutritious food, as opposed to families who eat their meals separately, in their own time and space. Eating should be made fun and so should eating healthy.

    Feeding your kids bland, boiled vegetables is a sure-fire way to make them hate eating those foods. Instead, try out new recipes that incorporate the kind of foods you want them to eat and have them help you cook.

    This way, you’ll be eating healthier while also spending more time with your family. 
  1. Body Positivity – Teaching your kids from a young age that they must look a certain way to be deemed attractive, or that being fat is bad, is a very bad thing for a young child with a developing mind.

    At their age, kids’ brains are like sponges and they take in information very quickly and also personalise it very quickly, which is why it is so important to always be body positive around them.

    Teaching kids to celebrate their own bodies and helping them understand that people come in different shapes and sizes and that all these differences are valid and good is essential.

    You must also learn to not criticise your own body in front of your children as they will pick up on this and likely apply it on themselves and no child should feel bad about their body, nor should any adult.

Rules For Kids

Now that we’ve established what adults should do, here are a few things you should teach your kids to do in order to cultivate better eating habits.

  1. Portion Sizes – A good way to help your kids understand portion sizes and how much of a certain kind of food should be eaten is to follow this simple rule. Carbs the size of their fist, protein the size of their palm, and fats the size of the tip of their thumb.

    This will lead them to eat the right amount of each kind of food and also help them finish the food they’ve put on their plate. Making them understand why portion sizes are to be followed is also important. 
  1. Sugars – It’s no secret that kids love sugar. But it is also no secret that sugar is very, very bad for them. Not only is sugar highly addictive, but it also leads to dropping energy levels, irritability, and high levels of blood sugar which can lead to early-onset diabetes.

    Sucrose should be limited and only be given as a treat, and to satisfy their sweet tooth, fruits should always be kept available so that they do not try to find other fixes for their sugar cravings.
  1. Living Healthy – Emphasising having a healthy, strong body, instead of a thin or muscular body is very important. Teaching your kids what a healthy lifestyle is and what good nutrition looks like will set them up for a life of good health.

    You can also play with them and teach them why exercise is good for their body (remember to never focus on aesthetics and only on the aspect of having a healthy body!).
  2. Connect The Dots – Kids do not recognise the fact that the food they eat directly affects their health and well being and also their mood and how they feel currently.

    Teaching this to them will help them make more conscious decisions about the food they eat and which foods they should avoid.

Continue Reading

Healthy Eating

Eating Healthy When Dining Out – A Complete Guide

Restaurant food smells and tastes amazing but you can quickly accumulate sugar, salt and fats. but there are ways of ensuring you’re eating healthy when dining out.

Avatar

Published

on

Restaurant food smells and tastes amazing but you can quickly accumulate sugar, salt and fats if you dine out more often, but there are ways of ensuring you’re eating healthy when dining out.

Who doesn’t love eating out? It can be a nice treat once in a while or a convenient option when life is hectic. Amidst working late, hitting the gym, hanging out with friends and more to take care of in a day, finding time to cook can be difficult.

Healthy Eating When Dining Out
Eating Healthy When Dining Out

It is important to know that there are healthy options available when dining out. Today, it is possible to find healthy foods everywhere.

This guide is aimed to help you make the right choices to eat a healthy meal when you dine out. Here are some tips to stick to healthy eating while enjoying a treat outside. 

Plan Eating Out

Balance 

Balance the calorie intake by eating a light dinner if you had a big lunch. If you know in advance that you are going to eat out, make sure you eat light during the day.

However, don’t starve yourself so much that you eat up junk at the table while waiting for the meal. If you are anyways feeling too hungry, grab a fruit before you go or order a soup or salad to curb the hunger. 

Eat Slow

Commit yourself to eat slowly at the restaurant. Your brain can take up to 20 minutes to get a message from your stomach that it is full.

This is why fast eaters are over-eaters. Those who eat slow are often eating less and are still satiated. 

Exercise

Include physical activity in your dining plan. You just need a pair of comfy shoes to burn the extra calories you accumulate from dining out.

Select a place that is located at a 15-20 minutes walking distance. When you choose to walk, you can get your meal, get physical activity and also avoid any hassle of parking.

If that is not possible, you can choose to go out for a walk with your friends before or after the meal. 

Manage Portions

Keep your Portions Small 

Restaurants and food points generally have bigger portion sizes as compared to what you normally eat.

To avoid taking up a lot of calories, you can consider sharing the dish with a friend, ask for half portions or pack half of the meal and carry home. 

Eating Out Balanced Meal
Balanced Meal While Eating Out

Avoid Super-Sized Meals

Super-sized combo meals may seem to be great at saving money, but they are full of calories, sugars, fats and sodium and should be avoided. 

Divide The Dessert

If you feel like having a dessert, you can add something like a cinnamon-sprinkled cappuccino or a fruit dish. Those who are fond of rich desserts can order one and share with friends. 

Make Healthier Choices

Choose Whole Grains

Replace refined floor options with whole grains like oats, barley, brown rice and quinoa. A number of restaurants today offer whole grain and multigrain pasta, buns, pizza crust and tortilla wraps upon request. This way, you can stay away from bad fats and extra calorie intake while dining out. 

Get More Vegetables

To ensure adequate fibre content in your meal, ask for additional vegetable toppings on pizzas, burgers, wraps and sandwiches. Add healthy ingredients like celery, avocado and broccoli to get proper nutrition.

You can also consider ordering sides like boiled vegetables and green salad. It is also a good idea to substitute fries with salad. 

Take Sauce On The Side

A lot of the dishes come with dressings, spreads, condiments and sauces which add sodium and fat to your meal when you eat out.

You can control their intake by asking these sauces to be served on the side. Then, you can use enough for the flavour. 

Keep A Check On Sodium

Keep A Check On Sodium
Keep A Check on Sodium

When you order food, choose fewer items containing teriyaki or soya sauce. You can ask for lighter versions of these sauces. Also, see that you avoid smoked foods as they contain high sodium. 

Avoid Sweet Beverages

Opt for low-fat milk, yoghurt or water rather than sweetened drinks and beverages. You can replace soda pops with sparkling water containing lemon. You should also limit alcohol to 1-2 drinks per day. 

Healthy-up the Meal

You can certainly ask your provider to help you make the meal healthier for you. They will serve your request if you ask for less oil or cheese. Ask them to serve your salad without dressing or get the appetizer part of the meal.

Some restaurants will also let you order off-menu items. You can ask if the chef can make steamed vegetables or grilled chicken for you. 

Stay Informed

Ask

You can always ask about how a particular meal is prepared. You can order foods that have been boiled, baked, steamed, roasted, grilled or broiled.

Calories and fats easily add up when you consume foods which have been either deep-fried, breaded or fried. 

Research

Visit the restaurant’s website and see their menu ahead of time to find out what healthy options are available. You can also read about the nutrition info for specific dishes you are interested in.

You can decide on healthier options that are rich in nutrients, vitamins, fibre and protein and contain lower sugar, fat, sodium and calorie content. 

Say No

Learn to resist offers and freebies. Appetizers and cocktails can be tempting at restaurants but they can easily add sugar, calories, fats and sodium that you should avoid to stay healthy. You need not accept any complimentary chips, salsa or bread butter. 

Whether you enjoy eating out or have to dine out, it does not mean you can’t stay healthy. It just needs some preparation, care and attention to substitute unhealthy foods with nutritious options. Follow these tips to stay away from fats, calories and sodium that can get into your way to a healthy lifestyle.

Continue Reading

Trending