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Written By: Sponsored | Published : November 28, 2024 5:55 PM IST
Are you struggling to stick with your goal to "eat healthier?" You're certainly not alone. The idea of eating well may seem easy, but in practice, it can be quite difficult. It starts with setting yourself up well, removing tempting foods from your home, and filling your fridge with wholesome, colorful foods. Here are four additional tips to incorporate health-forward food into your diet.
While many swear by the "grocery store rule" to shop only the perimeter of the grocery store, there will be plenty of times when you need to head into the aisles. Pantry staples such as canned beans, pasta sauces, grains, and nut butter are go-to daily ingredients that can be healthy. At the same time, with millions of choices available it can be hard to figure out what is healthy. One of the only ways to make the best decision for you and your family's nutrition needs is to compare food labels.
Yes, food labels can be a bit tricky to decipher but once you understand the lingo you'll know what to look for. Rather than scanning the calories and fat, turn your eyes to the ingredients first. A lengthy list of complicated, unfamiliar ingredients is a good sign that the food you're considering isn't the best option. So instead of a refined white flour pancake mix, opt for a gluten free pancake mix loaded with nutrient-dense superfoods like buckwheat and cacao.
Other items to consider include fiber and added sugars. Fiber is important for digestive health, and a fiber-rich diet will keep you fuller longer and prevent blood sugar spikes. As the name implies, added sugar is the amount of sugar added to a food product. While something like an apple or an orange has natural sugars, salad dressings and condiments like ketchup typically contain added sugars. Being aware of what you're consuming will help you make more informed purchase decisions.
Eating a variety of fruits and vegetables ensures that you're getting a diverse array of nutrients. Different colors of produce contain different vitamins, minerals, and antioxidants. Orange and yellow foods like bell peppers, carrots, and bananas contain carotenoids, which can reduce the risk of heart disease. Dark leafy greens such as spinach, kale, and collard greens are full of calcium and vitamin K, which are good for bone health. You don't need to memorize which colors benefit you in certain ways as long as you fill your plate with a colorful display.
Think about everything that you can add to your meal. A salad can be boosted with different fruits like diced apples or berries for a boost of sweetness and nutrients. A homemade stirfry can incorporate loads of colors everything from red peppers to green snap peas to brown mushrooms. If you have children, ask them to count how many colors are on their plate. It may encourage them to eat all of the colors of the rainbow!
The wellness world is on a protein kick and for good reason. Protein is an essential building block, repairing and strengthening your body's cells. It's also vital for energy, hormone regulation, blood sugar balance, and bone and joint health. Focusing on protein can help eliminate less healthy food from your diet. When you are full and satisfied, you're less likely to sneak back to the cupboard after a meal and graze on processed foods.
The recommended dietary allowance depends on a variety of factors, including your age and exercise level. The basic guideline is a minimum of 0.8 grams per kilogram of body weight; however, new research shows around 1.2 to 1.5 grams per kilogram is more on par with what is needed. Eating 30-35 grams per meal is a good baseline to help you reach this goal.
If you're an omnivore, look to eat a variety of protein-rich foods such as grass-fed beef, wild-caught fish, and lean chicken. Dairy products like Greek yogurt and cottage cheese also contain a lot of protein. Vegetarians and vegans can rely on soy products like tofu and tempeh as well as beans and legumes. Nuts and seeds can also be added to foods for a protein boost.
Making healthier choices can begin with planning your meals. When you have nutritious foods at the ready, you're more likely to eat them. Meal planning can also help you save money by reducing food waste. There are numerous resources to help you start, from Instagram recipe developers to foodie bloggers to meal-planning apps.
If the mere thought of meal planning is stressful, consider these tips. The day that you plan to grocery shop, look at which recipes you want to make that week. Choose no more than one new recipe per week to avoid unnecessary stress. Look at what is already in your refrigerator and pantry, selecting recipes that use at least some of those ingredients.
Consider your schedule as well; if you know that Wednesday night will be late with your kids' soccer practice and a PTA meeting, plan to have leftovers. To avoid being a short-order cook, see if you can double the recipe on a weeknight to have for lunch tomorrow. Your future self will thank you!
Eating healthier may seem like a big feat, but it is possible. Start slowly by buying foods that are less processed and more nutrient-dense. Cook foods that are healthier versions of your favorites like a baked chicken parmesan instead of fried or a lighter take on lasagna. Making swaps that are easy to incorporate and still delicious will motivate you to stay on the healthy eating track.
Disclaimer - This article is part of IndiaDotCom Pvt Ltd's Consumer Connect Initiative, a paid publication programme. IDPL claims no editorial involvement and assumes no responsibility, liability or claims for any errors or omissions in the content of the article.
