A healthy eating is always be suggested by dieticians because a healthy eating habits always charges you with the powerful energy and improve your overall wellbeing. This article aims to guide 8 healthy eating habits that can transform your life and lead you towards a nourishing lifestyle. Adopting these 8 healthy eating habits not only improve your physical health but also enhance your mental health.
Here are 8 healthy eating habits that can change your lifestyle and bring lots of positivity in your physical as well as mental health.
Healthy Eating Habits:
1. Keep an open mind:
We are programmed to seek variety in order to obtain all the nutrients we need, say scientists. If you don’t like vegetables, it may be the bitter taste that is turning you off. But there are a multiple of bitter tasting compounds, and inborn variation in the two dozen or so bitter receptors means different people are more (or less) sensitive to bitterness compounds in some vegetables than in others. Try a variety of vegetables, you might find varieties that contain bitter compounds to which you are less sensitive. You may respond more to the bitter compounds.
A balanced and varied diet is the prime of good health. By adopting a wide range of foods, you can ensure that your body receives all the essential nutrients it needs to function optimally. Include a colorful array of fruits, vegetables, whole grains, lean proteins and healthy fats in your daily meals.
2. Combine flavors:
Vegetables are not always welcomed by vegetarians due to its bitter taste. But fortunately, vegetables may come as a blessing if the bitter and sweets tastes are combined with balanced proportion. Think peas (sweet) with methi or low fat paneer (sweet), Palak (bitter).
Processed foods are often high in empty calories and offer little nutritional value. If you cut down the intake of these processed foods it may improve your health in many ways. It is better to choose for whole, unprocessed foods whenever possible and be careful about the the hidden sugar in packaged products.
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3. Moderation is the key:
You want to drop 5 kg so your nutritionist orders you to nix cakes, cookies and chocolates from your diet. You are determined to follow her advice. Unfortunately your brain refuses to fall in line. Like a laser beam, it focuses on the very foods you are told to avoid.
One of the reasons of weight-loss and other kinds of diets have a long history of poor long-term success is that completely excluding certain foods, and their flavors, strokes our appetites for them. Research has shown that dieters are more sensitive to food cues than non-dieters, when they see an exciting food item, they are less able to stop thinking about it than non-dieters are. That is why, excessive dietary restriction can lead to binging.
In one experiment, female dieters and non-dieters were served either nothing, one milk shake, or two. Then they were asked to taste and rate some ice cream. Dieters who felt they had broken their diets responded by overeating the ice cream, regardless of whether they had one or two milk shakes. The non-dieters did no such thing. So give in to your desire – a little.
4. Use a little deception:
Brain Wansink, a Cornell professor and author of the Mindless Eating, has identified five situations where people are particularly at risk for over eating. He has called them “meal stuffing”, “snack grazing”, “restaurant indulging”, “party bingeing” and “desktop or dashboard dining”. Facing a vast buffet? To avoid pigging out try eating out of a smaller plate. “Our research shows you eat 22% less on a 10-inch plate than on a 12-inch plate”, says Wansink.
5. Reduce salt without losing flavor:
Salt enhances sweetness by inhibiting bitterness. That is one of the reasons you find salt everywhere. Though the addition of salt cut down the bitterness in foods, and enhances the taste, there are two ways for addressing the salt problem – creating salt substitutes and coaxing people to shift their preferences.
6. Reducing snack taking:
To reduce snack grazing, keep the snacks at least six feet away from your desk or from where ever you are sitting. Maintaining a distance from snack helps to cut down the frequency of intaking snack products. Wansink’s research shows that it can translate into 125 calorie reduction in your daily energy intake.
Instead of reaching for chips, cookies, it is better to choose nutrient-dense snacks like – nuts, seeds, fruits or vegetables sticks with hummus. These will provide essential vitamins and nutrients to support your overall health.
7. Stay hydrated with water:
Water is essential for our body to function optimally. Consumption of 7-8 glasses of pure water can help your digestion power, maintain the body temperature and eliminate the undesired toxins from your body. It is recommended to keep away the sugary beverages like soda and instant energy drinks with high calories.
Carry a reusable water bottle with you throughout the day and take sips regularly to stay hydrated. You can also infuse your water with fruits like lemon, cucumber or berries for a refreshing twist.
8. Regularity of Meal Times:
Disciplined is the key of success not in our life but also in our overall health and well-being. The problem of eating disorder may bring lots of health hazards in your life. If you set your meal taking times perfectly that will help you in many ways considering your overall digestion, appetite as well as regulating blood sugars and metabolism. It is ideal to set three main meals and two to three healthy snacks throughout the day to keep your energy levels stable.
If you are looking for positive healthy life, then adopt these 8 healthy eating habits. These 8 healthy eating habits not only lead you towards a nourishing life and balanced lifestyle but also improve your mind’s health. It is recommended to start your day with a nutritious breakfast, stay hydrated, and opt for balanced meals, mindful eating, healthy snacks, portion control and manage to maintain regularity of taking meals. Sticking on these essential healthy habits will lead towards improved overall well-being.
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