We can all use some help when it comes to our diet, especially if we want to shift towards the healthier kind and stick to it. Here are our top 10 tips that will help you sustain healthy eating habits in the long run.
1. Surround yourself with healthy eaters.
Eating habits are contagious. It’s difficult to stick to a nutritious diet when everyone around you eats junk. If you are serious about eating more nutritious foods, spend more time with people who will inspire you to do so through their words and actions.
2. Plan your meals ahead of time.
Planning your breakfast, snacks, lunch, and dinner earlier will buy you more time to decide which healthy food ingredients to include in your meals and how you want to prepare them (mashed, juiced, dried, grilled, steamed, baked, etc.). Thinking about your meals in advance will lower your chances of unhealthy fast foods and prevent you from impulsively ordering a greasy pizza.
3. Practise mindful eating.
Be aware of the amount of foods you put on your plate and how fast you eat. Stacking heaps of food on your plate can subtly pressure you to eat them all, even if you are already full. Eating too fast also results in overeating because you are not giving your brain enough time to process the signals that your body is already full.
4. Immerse yourself in nutrition-focused content.
Expose yourself to different materials that revolve around nutritious foods. Watch videos of chefs preparing healthy meals. Read nutrition articles and books. Try out new recipes of nutrient-packed dishes. The idea is to soak in as much information as you can about nutritious foods so you can apply them to your daily meal planning.
5. Avoid processed foods.
Processed foods contain high amounts of fat, sodium, and sugar, which can increase your risk for cardiovascular disorders. Reducing your consumption of processed foods or eliminating them altogether from your diet will improve your nutrition.
6. Load up on fruits and vegetables.
Fruits and vegetables provide most of the vitamins and minerals your body needs to stay healthy. Make the healthier choice and snack on fruits and vegetables instead of potato chips while watching your favourite series. Instead of munching on a chocolate bar for dessert, why not whip up a fruit salad, vegetable salad, or coleslaw instead? If you’re really pressed for time, eat your fruits and veggies raw.
7. Go on a plant-based diet once a week.
Eating too much meat—especially red meat—can increase your risk of developing heart diseases and diabetes. Reserve a day for eating plant-based protein sources like tofu, beans, lentils, and whole grains instead of chicken, beef, and pork.
8. Be your own chef.
Cooking your own meals at home gives you the freedom to customise them according to your specific requirements. It allows you to choose which ingredients (and how much of each) goes to your dishes and protects you from eating foods laden with preservatives.
9. Choose whole grain sources of carbohydrates.
Look for whole grain carb options like brown rice, quinoa, whole wheat bread, and corn. Apart from being a rich source of carbohydrates, fibre, and energy, whole grains also lower your risk of having heart diseases, type 2 diabetes, and cancer.
10. Seek the help of a professional dietitian or nutritionist.
If you want to get the best information and support about proper nutrition, consider booking an appointment with an accredited practising dietitian or registered nutritionist.
About New Life Nutrition
New Life Nutrition is a team of accredited practising dietitians and nutritionists who are passionate about helping their clients achieve optimal health through diet and nutrition education. The team specialises in gut and bowel conditions, chronic disease management, and weight loss. New Life Nutrition operates in clinics all over Brisbane.