Fresh Starts – Tips for eating healthier this year
So here we are a new year has arrived and I’m sure many of us take this time to reflect on our past year and set resolutions and goals for the year to come. Amongst these resolutions a common one that crops up each year is - the pursuit of a healthier lifestyle including: healthy eating.
Yet, how many of us are overwhelmed with information and misinformation about what we should eat? I’m sure we’ve all tried strict diets or punishing regimens, most of which stop working or are to hard to maintain longer term. This blog will help dispel some myths and gives you some useful back to basic tips on how to make simple small changes to your diet that are achievable and sustainable for the longer term.
I strongly believe that treating cooking as form of mindfulness not a chore can also help you maintain healthy habits and hopefully bring you joy whilst nourishing your body. This year, let's rewrite the narrative surrounding New Year's resolutions. Instead of viewing them as temporary commitments, let's see them as an opportunity for lasting change.
Here are my tips to help get you there.
1. Set Realistic Goals:
Start with small, achievable goals rather than drastic changes. Drastic and fad diets often work in the short term, but are unsustainable for the long term. Breaking down and changing habits step by step can help main a healthy balance lifestyle longer term.
2. Meal Planning:
Plan your meals ahead of time to avoid last-minute unhealthy choices. Also it will help with food waste and save you money Read more on meal planning here:
3. Cook at Home:
Cooking at home allows you to have better control over ingredients and portion sizes, once you get into a routine, try to experiment with new, healthy recipes to keep things interesting. Try to turn meal time prep into a fun self care activity.
4. Increase Vegetable Intake:
Aim to fill half your plate with vegetables at each meal. Include a variety of colourful vegetables to ensure a range of nutrients. Try over the course of a week to incorporate 30 different plants, include pulses, seeds, nuts and herbs.
5. Incorporate Whole Grains:
Swapping out your white bread, rice and pasta for wholegrains is a simple and easy way to improve your diet. Choose whole grains like quinoa, brown rice, and whole wheat over refined grains, these grains provide more fiber and nutrients.
6. Add More Protein
Choose lean protein sources such as poultry, eggs fish, beans, legumes and tofu. Try to limit red and processed meats for occasionally eating rather than everyday meals.
7. Good Fats
Olive Oil, Oily fish, Greek Yogurt, Avocados, nuts and seeds are all sources of ‘Omega’s’ the good fats our body needs. Increasing these in your everyday meals has many long term health benefits.
8. Limit Added Sugars:
Be conscious of the amount of added sugars in your diet. Read food labels and choose products with lower sugar content. Be mindful of low fat products too, these usually contain much more sugar than their full fat equivalents.
9. Limit Processed Foods
Processed foods often contain added sugars, unhealthy fats, and preservatives. Choose whole, minimally processed foods whenever possible.
Remember that everyone's dietary needs are different, and it's essential to find an approach that works for you. Consulting with a healthcare professional or a registered dietitian can provide personalized advice based on your specific health goals and needs.
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