Eating Well For Improved Wellness.
The field of dieting has changed dramatically over the last few decades. For years, the only way to get advice about nutrition came from family doctors or textbooks. In a recent study of adults (18-64 years) who were attempting to lose weight. They found that between 2020-2021, over 49% tried to lose weight over a 12-month time frame.
The most reported methods were, “…exercising (62.9%), eating less food (62.9%), followed by consuming more fruits, vegetables and salads (50.4%).” The study concluded that almost 40% of adults in Europe, US and UK had obesity.
With so much information being provided to us through media, communities, and peers, it can be challenging to sort through the factual statements.
The following five suggestive rules can help you start your own path to healthier eating:
• Establish a 90 percent mindset –When we are young, a diet is not even on our personal radar. Pizza, Ice-cream, chips, etc. are a part of childhood memories. With high metabolism and plenty of exercise, it seemed like nothing could change our figures. Then we grow up. Metabolism, chronic illnesses, and busy schedules keep us from eating a more balanced diet.
The thought of giving up our favorite snack can cause anxiety. So instead of focusing on what you cannot have, focus on the way the cleaner diet is impacting your life. Stick with a nutritional diet 90% of the time, and feel free to splurge 10%. Focus on the main food groups for a balanced diet and still enjoy that chocolate ice cream a few times a week. It is like a reward instead of a craving.
• Focus on unrefined grains — Intact grains are simply that—untouched. This contrasts with grains that have been refined into flour, bleachedpasta, or crackers. Many grocery stores chains have adapted their selections to the healthier diet mentality. Look for intact grains including steel-cut oats, wild or brown rice, quinoa, and buckwheat.
Companies are now offering selections such as cauliflower pasta as an option too. Using healthier grains in your diet will help curb your cravings for sugar and salt more often.
• Double up on fruits and vegetables–Think of the rainbow colors. Implement them into choosing fresh fruit and vegetables. Keep larger fruit that can be consumed with their skin on at the ready, such as apples or grapes.
A great way to consume your berries is to blend them into a protein shake. When it comes to your vegetable intake, think baking, grilling or air frying. A simple drizzle of olive oil and a bit of seasoning is all you need to make these essentials mouthwatering. During the winter, do not feel you have to skip out, try frozen versions. Some manufacturers are using biodegradable packaging for recycling, so you are technically helping the environment too.
• Reducing red meats–If you are a steak and potato kind of person, cutting the red meat might be a bit of a challenge. Instead, try a large piece of grilled salmon with your starch or baked chicken.
Red meats can be healthy for you on a limited basis, so you do not have to completely cut it out of your diet. In fact, the News of Medical and Life Sciences reported that red meats can be consumed up to twice a week.
However, they suggest that those cuts be of leaner, grass fed meats if possible. The same report also showed that, “Reducing red meat intake can have numerous health benefits, including a lower risk of developing type two diabetes, cardiovascular disease, and certain cancers.”
• Taking on the one-ingredient challenge–This simply applies to substitution. Instead of a packaged frozen dinner, try steamed broccoli with quinoa or cottage cheese with pears. One ingredient each. To put into a better perspective, compare the grams of fat intake. A regular frozen complete dinner has up to 25 grams of fat, as cooked quinoa has only 1.92% grams of fat.
In conclusion
Always talk to your doctor before changing your daily diet. Remember that seasoning goes a long way and eating healthy will make you have more energy. Do not forget to treat yourself occasionally. As the French author Francois de la Rochefoucauld once quoted, “To eat is a necessity, but to eat intelligently is an art.”
