Here are 16 resolutions for better eating habits:
1.Eat more vegetables daily
Aim to include vegetables in every meal. Try adding spinach to your breakfast smoothie, having a large salad for lunch, and making half your dinner plate vegetables. Experiment with different cooking methods to find enjoyable ways to prepare them.
2.Drink water instead of sugary beverages
Replace sodas, juices, and sweetened teas with water. If you find plain water boring, try infusing it with fruits or herbs. Set reminders to drink water throughout the day and keep a reusable water bottle with you.
3.Practice portion control
Use smaller plates to naturally reduce portion sizes. Learn to recognize proper portion sizes for different food groups. Try the "hand method" - your palm for protein, fist for carbs, and two handfuls for vegetables.
4.Cook meals at home more often
Plan your meals for the week and grocery shop accordingly. Start with simple recipes and gradually expand your cooking skills. Batch cook on weekends to have homemade meals ready during busy weekdays.
5.Reduce processed food consumption
Focus on whole, unprocessed foods. When shopping, stick to the perimeter of the grocery store where fresh foods are usually located. Read ingredient lists and avoid products with long lists of unfamiliar ingredients.
6.Eat mindfully without distractions
Turn off the TV and put away your phone during meals. Focus on the flavors, textures, and sensations of eating. Chew slowly and pause between bites to check your fullness level.
7.Include protein with every meal
Incorporate lean meats, fish, eggs, legumes, or dairy into each meal. For vegetarians and vegans, focus on plant-based protein sources like tofu, tempeh, and quinoa. Protein helps with satiety and muscle maintenance.
8.Choose whole grains over refined grains
Opt for brown rice instead of white, whole wheat bread instead of white bread, and whole grain pasta. Experiment with ancient grains like quinoa, farro, and barley.
9.Plan meals and snacks in advance
Set aside time each week to plan your meals and snacks. This helps avoid impulsive eating and ensures you have healthy options readily available. Prepare snacks in advance, like cut vegetables or portioned nuts.
10.Limit added sugars in diet
Be aware of hidden sugars in foods like sauces, dressings, and yogurts. Choose unsweetened versions when possible. Gradually reduce sugar in your coffee or tea. Satisfy sweet cravings with fresh fruits instead of processed sweets.
11.Incorporate more plant-based meals
Start with one meatless day per week and gradually increase. Explore vegetarian and vegan recipes to find enjoyable plant-based meals. Focus on legumes, whole grains, and a variety of vegetables and fruits.
12.Practice intermittent fasting (consult doctor first)
Start with a 12-hour overnight fast and gradually extend the fasting window if desired. Common methods include 16/8 (16 hours fasting, 8 hours eating) or 5:2 (eating normally 5 days, restricting calories 2 days). Always consult with a healthcare professional before starting.
13.Read nutrition labels before purchasing foods
Learn to interpret nutrition facts panels and ingredient lists. Pay attention to serving sizes, calories, added sugars, sodium, and fiber content. Compare similar products to make informed choices.
14.Eat a variety of colorful fruits and vegetables
Aim to "eat the rainbow" by including fruits and vegetables of different colors in your diet. Each color represents different nutrients and health benefits. Try new produce items regularly to increase variety.
15.Reduce alcohol intake
Set limits on your weekly alcohol consumption. Replace alcoholic drinks with non-alcoholic alternatives like sparkling water with lime. Be mindful of the high calorie content in many alcoholic beverages.
16.Practice meal prepping for the week
Dedicate a few hours each week to prepare meals in advance. Cook large batches of grains, proteins, and vegetables that can be mixed and matched throughout the week. Portion out meals into containers for easy grab-and-go options.
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