- Begin the day with breakfast and do not miss out on any meal
during the day. Be it a salad or just a smoothie, have it before your
tummy starts churning.
- Pack fruit, sliced vegetables, low-fat string cheese, or
unsalted nuts as snacks to eat during road trips or long commutes.
- Have a glass
of water every 30 minutes to keep you hydrated, and feel
New Year begins with a lot of resolutions, new
decisions and most of them revolves around health.If you have contemplated on eating healthy from the New Year 2017, here are a few ways to begin practicing these habits and enjoying them as well.
Drink Plenty of Water
Be it in school, office or
play, when you feel thirsty, take that sip of water. It is actually good to
have a bottle of water to sip it when you feel that you need a drink. Also, it
is better to have a glass of water every 30 minutes to keep you hydrated, feel
more energetic, fill your belly, aid in digestion prevent
and to make your skin glow.
‘Based on your age, gender, physical activity and weight get personalized help from a dietitian to make sure that you begin eating healthy at least most days in a week.’
Eat Whole Grains
Whole wheat, oatmeal, rye, barley, corn, popcorn,
brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet,
quinoa, and sorghum are some commonly used whole grains
If you haven't tried brown rice, millets or quinoa so far, try them one
at a time to add a little variety to your diet. Whole grains are packed with minerals, which boost up your metabolism and are loaded with fiber which
makes you feel full for long hours. The fiber in whole grains also helps reduce
cholesterol, blood pressure and improves blood sugar levels.
Add More Veggies
When the meal is mostly focused on rice,
bread or pasta, you get an uncomfortably bloated and sometimes drowsy feeling. Having more
vegetables makes you feel full, light and satisfied. We know this strategy all
along but it is always difficult to fill up our plates with vegetables or at
least half of it. From 2017, decide to have more vegetables than you previously
Learn to Cook Healthy
Though having vegetables, fruits and fiber-rich foods
are a healthy option, it is
equally important to cook them the right way. Cooking vegetables need utmost
care as you tend to lose all the water-soluble vitamins when it is subjected to high
temperature or prolonged exposure to heat. Try pressure cooking vegetables with
very minimal water just enough to cook it. For cereals, avoid soaking them for
long hours to prevent leaching of vitamins in the water. While preparing stock,
make sure you cook it in a closed pot or pan.
Pack Your Lunch
Nothing replaces a home cooked meal. You may often buy lunch when you are
off to work for want of
try cooking that one meal which you mostly buy outside. You can avoid excess
calorie intake when you pack lunch to work as you tend to eat what you have
brought. Prepare extra food for dinner if you are more likely to buy fast food.
Having a light dinner does you more good than fast food.
Chick peas, kidney beans, pinto beans, black beans, and
cannellini beans are some of the plant-based protein which should be added to your
diet at least once a day. Packed with minerals and fiber, they make
you feel full and keep hunger pangs at bay. Half a cup of cooked beans everyday
reduces the risk of developing diabetes and helps reduce hypertension.
Adding beans to your daily diet can be one important
healthy eating habit to cultivate in 2017. Soak the beans overnight before
cooking them instead of using canned ones.
Cut Out Sugar Once a Day
Are you addicted
to white sugar? Cutting back on sugar can decrease cravings. Excess sugar is
stored as fat by the liver and so having more and more sugar tends to make you
gain more weight.
Pick one time during the day to skip out white sugar and
replace them with foods which are naturally sweet. If you are used to having
sugar in every cup of coffee or tea you have, try avoiding sugar from one of them.
Instant foods or convenience foods have loads
of sugar, salt or fat to keep them from spoilage. Food
removes some of the nutrients, vitamins and fiber present
in the food. Try to buy and prepare foods from the market. They may not have a
long shelf life but they contain more nutrients than the processed foods.Use
fresh fruits and vegetables instead of canned ones. Use oats to make your own
oatmeal instead of the packed ones.
Make Healthy Snacks
Make sure you have some pre-made healthy snacks on
hand to grab them when you are hungry. When hunger strikes you may tend to buy
and have more than you want so preparing some snacks and carrying them with you
can stop cravings. Nut bars, granola bars, a handful of nuts or dates are some
handy snacks you can make and pack them for immediate use.
Eat all your Meals
Skipping meals is sometimes very easy, especially when you are
late or lazy to cook. The main role of food is to provide nutrients to the body
and mainly the brain. So when you miss a meal, you tend to eat more in the
subsequent meals and mostly opt for sweets and fast food. Secondly, it may
become a habit. Most people don't have breakfast because they are used to it. The depriving body of the
nutrients and nourishment it needs can lead to fatal effects in the long run.
Adopting new strategies can be exciting, but always remember to
choose the ones you are comfortable. You know what your body needs and where
you are missing out so begin the New Year with choices that make you stay
- Whole Grains and Fiber - (http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#)
- 8 Tips for healthy Eating - (https:www.nutrition.org.uk/attachments/article/816/8%20Healthy%20eating%20tips%20resource.pdf)
- Eating foods away from home - (https:www.mountsinai.org/static_files/MSMC/Files/About%20Us/Newsroom/DGTipsheet41EatingFoodsAwayFromHome_0.pdf)