Learn to vary your dishes and fill them with nutrients that make you feel fuller
Having a healthier diet, free from fast food, to overcome excess weight and the risk of chronic diseases is the goal that many people set themselves. But it’s not always easy to follow a complete menu, after all, social life brings with it challenges and temptations.
Below you will find a list of simple and accessible tips to achieve your goal with greater flexibility and without going hungry.
1. Put vegetables in everything
You know you should eat more vegetables because they are full of beneficial vitamins and fiber. However, on average, a person consumes only about half the amount they should. So how can you increase it? Replace the pasta mixture with strips of courgettes which you can chop with a julienne peeler. Or blend the cauliflower in the food processor until it resembles rice and add it to the rice and stir-fry. Another healthy measure is to include vegetables in breakfast, for example in omelets and smoothies. Fiber will make you feel full longer and you will also consume many more nutrients.
2. Invest in protein
It’s hard to resist snacking on junk food when your stomach is growling at three in the afternoon. But you don’t need to rely on willpower alone. Choosing the right foods at the start of the day can set you up for success. Invest in protein: it fills you up and helps you feel full longer than carbohydrates. Opt for meals and snacks that include hard-boiled eggs, Greek yogurt, peanut butter, and skinless chicken.
3. A little full-fat dairy isn’t bad
If you miss the taste and texture of whole milk and yogurt because you think skim milk is better for your waistline, you might be in luck. It’s okay to consume regular versions of dairy products from time to time. In one study, drinking creamy whole milk was even linked to a lower risk of obesity. Just make sure you don’t overdo it and get too many calories or fat grams in general.
4. Reduce the size of the plate
You may think that you are likely to eat more when you are very hungry or if you are enjoying one of your favorite dishes. But that’s not always the case. One of the main factors that determines how much you eat is portion size. Studies show that people eat more, even if they don’t like it, when dishes are served in a large container. Then serve the food on smaller plates to limit the amount of food.
5. Write down everything you eat
It only takes a few minutes a day and can make a big difference. These journals not only make us more aware of our food choices, but they can also help us maintain a healthy diet. In one study, people who kept a food diary over the course of a year lost more weight than those who didn’t. Try online tools, apps, or even pencil and paper to find what works for you.
6. Eat more beans
A satisfying, protein-rich meal doesn’t have to rely on an expensive piece of steak or a suckling pig. Beans are a great choice. To save time, make a large batch and freeze it in 1- and 2-cup portions for quick meals later. Don’t limit yourself to just any one type of diet – there is a rainbow of options that can add variety to your diet.
7. Pay attention to the pages and food programs
Have you ever found yourself drooling over photos and recipes on TV shows, magazines, blogs, or social media pages? It seems harmless. But when you expose yourself to these images of delicious meals, it becomes harder to control your cravings. Images of food can cause your body to produce more ghrelin, the hormone that makes you feel hungry. To maintain your healthy habits, try to limit food-related content or consume it after eating, rather than before.
8. Plan a weekly menu
It can be difficult to think about things clearly when you come home after a day at work. This is also the worst time to try to figure out what to make for dinner. You can avoid delivery by meal planning and having essentials on hand for that weekly meal, such as steaks to grill and frozen vegetables. When you cook, prepare a good amount of healthy foods and leave them in the freezer or refrigerator on days when it’s late.
9. Prepare in advance
When you bring groceries home from the supermarket or grocery store, don’t just store the vegetables in the drawer. Instead, take a few minutes to clean the vegetables, cut the carrots, cucumbers and red peppers into sticks suitable for snacks. That way, when you’re hungry, vegetables are just as accessible as bread and crackers.
10. Focus on the positives
As you develop healthy eating habits, discover new things to add to your diet. Look for new fresh fruit besides the usual apples and bananas. Buy a vegetable you don’t know every now and then, so you don’t get bored with the ones you like best. You’re more likely to stay on track when you realize you have plenty of food options, rather than just focusing on what you need to limit, like junk food and soda.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
