If you’re thinking about how to eat a healthy diet this year, how exactly to fuel your mind and body with the nutrition you prerequisite to feel your best – that’s a good question.
Though many people are making their New Year’s resolutions this year, others may mark a new beginning this month by settling to make up for bad eating habits in the past. However, this motivation is often centered around a too ambitious or too restrictive diet. Without a consistent plan, you can fail quickly.
So, come up with a compromise: Start with these three easy ways to eat a healthy diet this year.
What Is A Healthy Diet?
Eating a healthy diet does not mean strict limitations, staying unrealistically slim, or depriving yourself of the foods you love. Instead, it is about feeling good, having more energy, boosting your mood, and improving your overall health!
A healthy diet does not have to be too complicated. If you feel exhausted by all the contrary advice about diet and nutrition, you are not alone. It seems like every expert who tells you that a certain food is good for you will find someone else who says exactly the opposite. The truth is that although some specific foods or nutrients have a positive effect on mood, it is your overall dietary pattern that matters most.
The starting point of eating a healthy diet should be to substitute processed foods with real foods when feasible. Eating food as closely as possible to the way nature created it can make a big difference in how you think, feel, and look.
The Fundamentals of Eating A Healthy Diet
While some extreme diets might advise otherwise, everyone requires a balance of proteins, carbohydrates, fats, vitamins, minerals, and fibers in their diet to maintain a healthy body. You do not have to eliminate certain food categories from your diet; instead, choose the healthiest options from each category to start eating a healthy diet this year.
Protein is an important part of a healthy diet. It provides you the energy to get up and move on by supporting your mood and cognitive function.
Too much protein could be detrimental to people with kidney disease, but recent research shows that many people need more high-quality protein, especially as they age.
It does not mean that you should eat more animal products – a variety of plant-based protein sources every day can ensure that your body gets all the crucial proteins it desires.
Not all fats are the same. While bad fats can ruin your diet and raise the risk of certain diseases, good fats protect your heart and mind.
Furthermore, healthy fats like omega-3s are essential for your mental and physical health. Including more nutritious fat in your diet can help better your mood, improve your overall health, and even reduce weight.
Eating high-fiber foods like fruits, vegetables, grains, nuts, and beans can help you maintain your regularity and reduce the risk of stroke, heart disease, and diabetes. It can also enhance your skin and help you lose weight.
Not getting enough calcium in your diet can not only cause osteoporosis, but it can also lead to anxiety, depression, and sleep problems. Regardless of your gender or age, it is imperative to add calcium-rich foods to your diet, restrict those that deplete calcium, and get enough magnesium, vitamins D, and K to increase calcium’s efficacy.
Carbohydrates are one of the main sources of energy for the body. However, most should come from complex, unprocessed carbohydrates sources (fruits, vegetables, and whole grains) rather than refined sugars and carbohydrates.
Cutting out white bread, pastries, sugar, and starches from your diet can prevent the rapid upsurge in blood sugar, mood swings, energy fluctuations, and fat buildup, especially around the waist.
3 Easy Tips To Eat A Healthy Diet & Sticking to it This Year:
AIM ONLY AT REAL FOOD
Look at your plate and notice what is being processed and what is not processed. It could be the whole thing (like a frozen dinner), or it could just be part of your meal (like a sauce in your salad). Think about where you can substitute processed foods for healthy varieties. Ideas include:
- Eat quinoa instead of white rice.
- Eat whole-grain pasta instead of fortified white flour spaghetti.
- Make your snacks like baked beans instead of eating a bag of chips.
Processed foods have been associated with chronic inflammatory disorders and other health conditions such as cancer, heart disease, and diabetes. Among the healthiest diets, you can eat is a Mediterranean-type meal plan enriched with vegetables, fruits, legumes, whole grains, nuts, seeds, poultry, fish, and low-fat dairy goods (milk, yogurt, or small quantities of cheese).
PLAN YOUR MEALS & SNACKS
Set up a timer on your phone for three separate meals and two snacks (if needed), and do not dine between these scheduled hours. This can curb your cravings, reduce stress about when to eat your next meal, and cut down on extra calories for pointless snacking – a real challenge if you have been near the fridge all day when you are at home or work.
Avoid scheduling meals or snacks late at night when your internal clock (circadian rhythm) seems like you are supposed to be asleep. During the period of daily sleep, your digestive system turns down, the metabolism slows down, and the brain’s temperature drops, which is part of the detoxification process during sleep. Eating at other times than the normal phase of daily waking leads to weight gain.
REDUCE YOUR PORTION SIZES
If you are like most people, eat lots of food. A simple way to implement portion control: Load your plate as usual, then put back a third or half of the food. Some other ideas:
- Use a salad plate instead of a dinner plate to trick yourself into eating less.
- Keep moving the dishes off the table, so you are not tempted to eat extra servings.
- Do not linger at the table and continue eating when you are already full.
It also helps to know how many calories you should be consuming per day. For example, if you are supposed to eat 2,000 calories a day but your intake is more than this, it is probably time to cut all your usual servings by a third. How do you find out what your calorie requirement is? For healthy people who exercise for 30 minutes a day, multiply your weight (in pounds) by 15 to get an estimate.
So, these are 3 amazing steps to eat a healthy diet & make your 2021 a great year!
You do not need to incorporate all these steps at once to eat a healthy diet. Try one step a week. Write down your food intake and any ideas or questions you have about the process. After a week, evaluate what worked and what did not. Very soon, you will have the confidence to take new steps.