Changing Your Eating Habits, Small Tips

Eating a healthy diet can help you feel your best and maintain high energy levels. Additionally, it is one of the most effective ways to prevent and control numerous health issues, including heart disease and type 2 diabetes.

A good first step in changing a habit is understanding why you want to make the change. When your motivation comes from a personal desire, you are more likely to succeed. Consider your reasons for changing your eating habits. Is it to gain more energy or to lose weight? Writing down your reasons can be helpful.

Eating healthy can often seem too difficult. You might think it’s necessary to follow a strict plan, change everything at once, or avoid foods you enjoy. However, restrictive rules can lead to abandoning a new eating plan. Here are some small tips to help you achieve your healthy eating goals:

1- Make small changes. in your diet and lifestyle will help you to improve your health and help you trim your waistline. Here are some suggestions from experts:

Get 8 hours of sleep each night, as fatigue can lead to overeating. Start each day with a nutritious breakfast.

Eat more meals with your partner or family.

Eat your meals seated at a table, without distractions.

2- Set a New Small Goal Each Week. These mini-steps will eventually add up to major changes. For example, if your goal is to eat more vegetables, start by trying one new vegetable each week until you find some you enjoy. Alternatively, look for easy ways to add one more serving of vegetables to your diet each week until you reach your goal. You could top your lunch sandwich with slices of cucumbers, add shredded carrots to your breakfast muffins, or top your dinner pizza with sun-dried tomatoes and mushrooms.

3- Swap to Lower-Fat Milk. Switching to lower-fat milk is an easy change that you’ll soon get used to. If you currently use whole milk, start by switching to semi-skimmed. If you use semi-skimmed, switch to 1% fat or skimmed milk. Choosing to have your morning cereal with skimmed milk instead of semi-skimmed could save you around 160 kcal over a week.

4- Start Adding Fruit and Vegetables to Your Lunch. Incorporating vegetables and fruit into your lunch helps you reach your 5-a-day goal and provides a wealth of extra nutrients. If you're not a big fan of vegetables, consider which ones you might enjoy. Try adding a side salad to your lunch, or heat up a portion of frozen peas or sweetcorn for an easy side dish. If you crave something sweet after lunch, have a handful of berries or a banana to satisfy your cravings.

Dr. Eric - Your Santa Monica Chiropractor

REFERENCES:

HEART MATTERS Magazine ¨Changes that add up to a healthy diet¨ Jan 2021.

International Journal of General Medicine, ¨Weight Loss and Obesity¨ February 21, 2018