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Posted April 16, 2015 by Jenni Go in Diet Pill Blog
 
 

Healthy Eating: Simple Ways to Modify Your Diet Regime



Knowing more about proper diet and nutrition can help you make well-informed decisions about the foods you eat. Most of us know what we need to do in order to stay healthy, but it’s often easier said than done.

The way we view our health has a huge impact on whether having a healthy lifestyle is a routine or merely a sporadic health kick every few weeks in a year. Fad diets, weight loss challenges, and boot camp diet plans may have some benefits to your mind and body, but only for a short period of time. Sure, they may work, but only if you view your health as a way of life instead of a chore or a short-term commitment. Otherwise, you’ll just find yourself back to square one, signing up for yet another diet or fitness craze, and going through the same process all over again.

If you’re serious about getting fit and healthy, then please read on, learn, and think again before ordering your favorite pizza. Follow these simple yet effective ways to modify your diet regime and have a healthy eating habit. Remember that the daily decisions you make have an impact on your health, so if you prioritize looking after your body, not only will you be fit and healthy, you will also be happy with the results!

 

What It Takes to Modify Your Diet Regime

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It goes without saying that the foods you eat have a significant effect on your health and your risk for certain diseases. To become healthy, you may need to make some changes in your daily habits. You may also need to change some things in your environment. This includes everything around you, like your home or your workplace.

However, you don’t have to make big changes in order to eat healthier. You don’t even have to change all of your habits in one go. It’s always best to set small goals and change your habits one at a time. Even the smallest of changes can make a huge difference in your health.

 

Eat Nutrient-Rich Foods

Nutrient-Rich-Foods1402301510First of all, what are ‘nutrient-rich’ foods? Simply put, these are foods that contain lots of vitamins and minerals, but are low in calories. They are also called ‘micronutrients’. Vitamins and minerals are responsible for nourishing your body and helps keep you healthy. They also help reduce your risk for chronic diseases.

There’s a wide range of foods that are rich sources of vitamins and minerals, including fruits, vegetables, nuts and seeds, legumes, fish and lean meats, as well as low-fat and fat-free dairy products. Getting these much-needed micronutrients through healthy food ensures that your body is able to absorb them properly.

 

What Will Happen If I Don’t Get the Right Amount of Nutrient-Rich Foods?

If you don’t get a variety of nutrient-rich foods in your daily diet, you will wind up not getting all the vitamins and minerals your body needs. Studies have shown that Americans tend to eat foods that are high in calories but are low in micronutrients. Most of these foods even contain added sugar, salt and saturated fat (or trans-fat), all of which are unhealthy when consumed in large amounts.

Choosing to eat high-calorie, low-nutrient foods can lead to weight gain and chronic diseases like cardiovascular diseases and diabetes.

 

Modifying Your Diet Regime

 

Protein

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Add protein-rich foods and eat them first at each meal and snack. Don’t worry because they have no effect on your blood sugar! You’ll want to keep your blood sugar at a normal level and you don’t want blood sugar spikes to occur because this could lead to an inflammatory state in your body.

The fact is that our bodies cannot store protein. If you want to maintain a firm, toned, and supple face and body, you need to fuel your body with fresh supply of high-quality protein every day. Rich sources of protein include cold-water fish like salmon and halibut. Fish are excellent sources of protein because of the type of fat and fatty acid content – both of which are necessary to protect your body from inflammation.

 

Herbs & Spices

Add liberal amounts of fresh and dried herbs and spices into your diet. This includes ginger, garlic, cayenne pepper, oregano, basil, turmeric, and cinnamon. All of these herbs and spices are readily available in the market. They can help fight the effects of aging; performing various functions ranging from antioxidant, anti-inflammatory abilities, blood sugar regulation, and more.

 

Garlic & Onion

If possible, add raw garlic, onions, chives, leeks, and scallions to salads and other similar dishes. They contain substances that stimulate the production of glutathione, a potent antioxidant that’s produced naturally by our liver and is also present in certain fruits, vegetables, and meats. Glutathione also enhances the elimination of toxins and carcinogens from the body, which is why garlic and onions should be at the top of your list for preventing cancer.

 

Foods with High Fiber Content

Add high-fiber foods into your diet like beans, apples, barley, oatmeal, oat bran, and other legumes, fruits, and vegetables. A diet that’s rich in fiber is necessary in controlling unwanted weight gain.

 

Organic Foods

Go for an all-organic diet! Look for conventionally produced foods that test low for pesticides. Pesticides can leave toxic residues on fruits and vegetables that can potentially harm your body.

 

Seeds & Nuts

If you really want to decrease your risk of cardiovascular disease, diabetes, and cancer; control your weight without the hunger pangs and reduce visible signs of aging like wrinkles and sagging skin, then go for seeds and nuts!

According to various research and studies, incorporating seeds and nuts into your diet will satisfy your hunger more quickly, which will lead to a reduction in overall caloric intake which will help you shed those extra pounds. At the same time, you’ll enjoy increased energy health benefits!

But remember, as with all things, you need to keep it in moderation. So when your thoughts turn to food between meals, treat yourself with a handful of raw, unsalted seeds or nuts. What’s more, they make a tasty addition to salads and stir-fries. They can help curb hunger, and they’re healthy and satisfying!

 

Colorful Veggies

Buy your produce based on color – the brighter the better! Colorful veggies are usually rich in antioxidants.

 

Dark, Leafy Greens

Do you love salads? When choosing lettuce or other dark greens for salads, the darker green the better. Choose mixed baby greens, arugula, spinach, romaine, escarole, broccoli rabe, etc. Avoid lettuce iceberg since it has very little nutritional value compared to darker, leafy vegetables.

 

Sprouts

Enjoy a heaping helping of sprouts! They’re very low in calorie yet they’re rich in antioxidants that fight aging.

 

Yogurt or Kefir

If possible, add yogurt or kefir to your meals. Mix it with fresh berries, pomegranate or acai juice, which are rich in antioxidants. Yogurt or kefir will not only help cleanse your stomach and intestinal tract, they will also help promote weight loss and even fight bad breath!

 

Healthy Fats

Not all fats are unhealthy for your body – there are good fats, too! Food sources that are rich in healthy fats include salmon, nuts, acai, avocado, flax, and extra virgin olive oil.

Remember the brain-beauty connection – what’s good for the skin is also good for the brain. There are a lot of nutrients that are essential for proper brain function and good mental health and well-being. You also need these nutrients to maintain a healthy, glowing skin. If something has a positive effect on your brain and the rest of your nervous system – whether it’s a nutrient or a medicine – studies have shown that it also has a positive effect on the skin.

Everything starts in the womb. When we’re still developing as a fetus, our tissue is derived from three different layers. Skin is derived from the same tissue layer our brain is derived from, so there’s a strong connection between these two organ systems.

 

Water

Times have changed but there’s always one rule that will never change – and that’s to drink 8 to 10 glasses of water every day. Remember that all biological functions in the body take place in water. It’s essential for the elimination of wastes, toxins, and other harmful substances.

If you don’t drink plenty of water every day, not only will you be dehydrated, you also cannot metabolize fats properly. A dehydrated body also increases the chance of early aging and the development of inflammatory compounds. Additionally, staying hydrated can help reduce water weight and help fight inflammation – especially important for the longevity of your joints so you can avoid hip or knee surgery in the future.

Always Read the Labels

Labels are there for a reason, so make it a habit to read and follow them accordingly. As much as possible, avoid processed foods or those that contain trans-fats, added sugars (like high-fructose corn syrup), food coloring, food preservatives, stabilizers, fillers, and other chemical additives.

When shopping for food, go straight to the healthy food section of your local market or grocery store. But even here, you need to read the labels! For instance, the label for cottage cheese should contain nothing more than cultured pasteurized milk, cream, and salt – nothing more. And when looking for milk or other dairy products, make sure to look for brands that are made from milk of cows that have not been given hormones or antibiotics that could cause allergies or other harmful effects on the body.

 

Motivation, Motivation, Motivation!

Instead of making it a chore to buy fresh produce for your new diet regime, set aside time every week to buy healthy foods simply because your body needs to be in tip-top shape. Don’t think of it as depriving yourself of your favorite foods. Instead, you need to have a mindset that you no longer have to eat them just as you’ve eaten them well during the day, and that you’re not craving treats and sweet rewards.

Such focus and motivation won’t come to you overnight. It develops gradually once you admit you’re not feeling 100% OK, and you know and understand that you’ll feel and look much better if you care for your body a little more and fuel it with healthy food, exercise regularly, and keep your intake of high-fat, processed, and generally unhealthy foods to a minimum.

To modify your diet regime and to pave the way to a healthier and fitter you, you need to start by observing your health-related behaviors. Stand in front of the mirror and ask yourself whether or not you’ve been giving the love and care your body needs. Think about how much better you’d feel if you were healthier and fitter, or had a few kilos of weight less to carry each and every day. Then, think of the easiest, most important ways for you to make some changes. Do you need to eat more fruits and veggies and rely less on fast food? Do you choose to drink water instead of sugar-laden soft drinks? Every decision you make in relation to your eating habits and daily activities ultimately contributes to the health and fitness level you have at this point.

Motivation won’t come to you in the form of the latest fad diet book or a dietician, nor does it come from a friend, partner, or officemate; it has to come from you! Look deep within you and turn it into something that will drive you to do the things your body needs to be at its very best every single day!

Here are some things you can do to keep yourself motivated:

  • Surround yourself with like-minded individuals and those who are ready to support you.
  • Keep track of your progress by creating a health and fitness diary, and set short- and long-term fitness goals.
  • Think of food in terms of nutritional content rather than the calories they provide.
  • Look for activities you enjoy and eat only the foods you like to develop sustainable habits. You’re spoiled for choice so don’t stick to something you can’t commit to.

 

Simple Tips and Advice for Healthy Eating

To have a healthy diet, you might need to make some changes. Remember that you can modify your eating habit gradually, one at a time. Here are some simple yet effective tips for modifying your diet regime:

  • Focus on adding healthy foods to your meals and snacks instead of taking the unhealthy foods away. Keep more fruits and leafy greens, low-fat dairy products, and whole grains.
  • Avoid fast foods. Eat home-cooked meals as much as possible because this allows you to decide which foods to prepare and lets you focus on eating healthy meals.
  • Buy a recipe book for healthy meals and snacks, and prepare them yourself. Chew gum while cooking so you won’t be tempted to snack on the ingredients (let’s be honest – most of us do this!)
  • When in the office, pack a healthy lunch and snacks. This allows you to have more control over what you eat.
  • Place your snacks on a plate instead of eating them from the package. This can help control the amount of food you eat.
  • Don’t skip or delay meals, and make sure to schedule your snacks. Ignoring feelings of hunger can only cause you to eat too much or choose an unhealthy snack at the end of the day. If you feel hungry too often, you’ll only end up focusing on food.

Whenever possible, eat your meals with friends or family. Relax and enjoy your food, but don’t eat too fast. Make healthy


Jenni Go