The word “diet” is very common to all of us. Shifting through regular meals and finding what exactly is suitable, is a tough task.
Most of us, sometimes or other, have promised ourselves to maintain a proper and healthy diet but, it is only easy when said.
Not giving up, we should always try to keep ourselves healthy. So, let’s read and know some easy ways to maintain a healthy diet.
Ways To Maintain A Healthy Diet
Some easy ways to maintain a healthy diet:
Start Easy And Eat Slowly
For starters, it becomes really difficult to suddenly shift through daily meals. To start a happy as well as healthy diet one should start with ease. Taking too much pressure would be difficult to deal with.
Eating and chewing in a slow process is extremely beneficial. Chewing our food slowly and thoroughly, helps us in many ways. It not only makes us enjoy our food but also improves our digestion.
This study has shown that eating slowly reduces the calories that are being consumed while eating. It helps to keep a fit body keeping us distant from obesity.
Thus, we can look after our health simply by eating slowly and chewing the food for a long time.
Keep Yourself hydrated with ‘water’
Always choose water over anything. Remember that water and beverages are both different things. Beverages consist of sugar, and it is linked with weight gain, which is unhealthy.
Many fruit juices say it gives 100% benefits to the fruit. Try to avoid those because more than the vitamins and minerals, they are filled with sugar.
One should not consume fruit juice as an alternative to fruit. The study tells that water helps in weight loss and burning calories. They also say that drinking water before meals reduces the appetite.
It helps to improve the overall diet quality. Researchers say that water plays the role of important nutrients, that are needed for our body.
So always try sticking to water, rather than casually having any beverages or any particular fruit juices.
Consume More Fruits And Vegetables
We know that not everyone is a fan of consuming fruits and vegetables. We have always known people who dislike eating green vegetables and fruits, and love eating junk.
Eating fruits and vegetables is very necessary. Consumption of fresh fruits and green vegetables always does wonders.
According to this government paper, they are much needed for healthy diets and are considered to be the healthiest food group among all. Every fruit and vegetable we consume has its benefits.
It helps us in gaining a lot of necessary fibers and absorbs what is not needed in our body. They also help us in gaining important vitamins, phytochemicals, minerals, and others.
Fruits and vegetables help us fight diseases and take care of our bodies from top to bottom. Thus, the consumption of fruits as well as vegetables is important.
Choose Your Greens First
Why one should try to eat their greens at first? It’s because eating at first means eating more. When you will be hungry, you would eat more at the beginning.
If you eat your vegetables at first there would be less chance of you eating less healthy food items, later. So, filling up half of your plate with vegetables would be a great option.
One should always try to consume their greens as their starters, to keep their sugar level controlled as it slows down the speed level at which carbs are absorbed into the blood. Thus, eating greens at first holds many benefits.A review of cohort studies stated that eating green vegetables could also support maintaining the right weight for your body and may also be beneficial for your body.
Try Cutting Down On Sugar
Since we were young, our parents always restricted us from having chocolates. Anything that has sweet is considered not so healthy.
Regular consumption of sugary foods gives a certain amount of energy but it slowly leads to tooth decay as well as obesity. A high amount of sugar is found in juices, foods, and other kinds of beverages.
They should be avoided at any cost. Cutting down on sugar has always been useful. Many packaged food items consist of sugar.
Food products such as honey, chocolates, syrups, cakes, pastries, biscuits, sweets, fruit juices, as well as alcoholic drinks, consist of a high amount of sugar.
Checking out the food label on these products helps, we get an idea and also become cautious. We all take these factors very lightly and that goes on harming our bodies in many ways.
So checking out the labels can help us in opting for the food products that have a low number of added sugars, comparatively.
And the fun part is you can use fresh fruits like cherries, bananas, dry fruits like apricots, raisins, and spices like cinnamon, in place of sugar.
You can always experiment and try different dishes. This would make it easy for you to cut down on sugar in your everyday meal.
Avoid Junk Foods
It is a fact that junk food is tastier than healthy food. But it doesn’t mean that we should stick to it. If you want to achieve something, you need to sacrifice something. You must have heard this.
So, to maintain a proper healthy diet, you should avoid eating junk food. This study says this as well. Sometimes controlling your cravings can be difficult.
You may feel low and forget about your diet and then go back to your old eating habits, which would make you feel lower as you would regret your decision later.
So, to avoid being trapped in such circumstances, look forward to what is good for you, and try focusing on healthy and tasty food items. And sooner you will understand their benefits and will love consuming them as well.
Choose Baking Over Frying
When we speak about diet, we only talk about “what should we eat.” We forget about the cooking method, which includes “how should we eat.”
Method of cooking plays a significant role. The method decides what to add to your food and what affects your food. It decides the fat content and nutritional value of a particular dish that is being cooked.
The best and the easy way to maintain a proper and healthy diet involves a healthier cooking technique. Frying involves deep submerging the food into oil, at a raised temperature.
Oil is high in calories, and thus the overall food product becomes way too heavy for a person. Consumption of oil decreases the effectiveness of our immune system.
It gives an invitation to various diseases, such as diabetes, high blood pressure, heart diseases, and obesity. It damages various cells, and can also harm our lungs, kidneys, and heart.
Whereas, baking does not harm us, as it does not involve any calories. Unlike frying, baking does not allow anything to absorb inside, and it does not add any calories or fats to the food, being cooked.
Baking is considered to be the healthiest cooking method, out of all. It helps us in gaining the required amount of nutrients. Baking involves no adverse reactions, and it acts as an aid to reduce any health problems.
Increase Your Protein Intake
Increasing the protein intake does wonder in maintaining a healthy diet. Few researchers have said that consuming more proteins does magic, it is a powerhouse of nutrients.
It can fulfill the macronutrients in the body. To maintain a fit and healthy body, one should always add a source of protein to their regular as well as a daily meal.
Some food items that give us a good source of protein are eggs, beans, peanut butter, nuts, grains, seafood, lower-fat yogurts, lower-fat cheese, and dairy products.
So, one should always make sure that they add up some of these food items in their regular meals to maintain a proper and healthy diet.
Diets can be made easy if one chooses whole-grain food over refined grains. Generally, people go for refined grains, but one should opt for whole grains rather than refined or enriched grains.
The refined grain consists of nutrients but they also come along with various health issues. They remove the bran and are only left with endosperm.
This process removes the nutrients, and some important fibers needed for our body. Unlike refined grain and enriched grain, wholegrain gives all the essential nutrients.
Whole grain is rich in fibers and is a good source of carbohydrates, minerals well as vitamins. Whole grains contain all the important parts of the grain.
And thus, it is considered to be the healthiest of the three. Some common varieties of whole grains include brown rice, wild rice, popcorn, oatmeal, millet, wheat berry, and barley.
Starting anything new has always been experimental. Something new means, changes as well as challenges. You would find many things difficult, but will later get used to them and would know how to deal with them.
Similarly, for someone very new to this, things might be difficult at first. After all, we try to maintain a proper diet for our benefit. We fail and we break all the promises made to ourselves.
We forget about the fruits of patience, hard work, and tolerance. The above-mentioned tips and ways would help maintain a stress-free, healthy, and proper diet.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Meena Shah, Jennifer Copeland, Lyn Dart, et al. Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects J Acad Nutr Diet. 2014 Mar;114(3):393-402. doi: 10.1016/j.jand.2013.11.002. Epub 2013 Dec 30. Available from: https://pubmed.ncbi.nlm.nih.gov/24388483/
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- How to Use Fruits and Vegetables to Help Manage Your Weight Page last reviewed: June 3, 2022 Available from: https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
- Monica Nour, Sarah Alice Lutze, Amanda Grech, et al. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies Nutrients. 2018 Nov; 10(11): 1626.Published online 2018 Nov 2. doi: 10.3390/nu10111626
- Vasanti S Malik, Matthias B Schulze, Frank B Hu Intake of sugar-sweetened beverages and weight gain: a systematic review Am J Clin Nutr. 2006 Aug;84(2):274-88. doi: 10.1093/ajcn/84.1.274. Available from: https://pubmed.ncbi.nlm.nih.gov/16895873/
- Magdalena Czlapka-Matyasik, Marta Lonnie, Lidia Wadolowska, et al. “Cutting Down on Sugar” by Non-Dieting Young Women: An Impact on Diet Quality on Weekdays and the Weekend Nutrients. 2018 Oct; 10(10): 1463.Published online 2018 Oct 9. doi: 10.3390/nu10101463
- Ankul Singh S, Dhivya Dhanasekaran, Nila Ganamurali, et al. Junk food-induced obesity- a growing threat to youngsters during the pandemic Obes Med. 2021 Sep; 26: 100364.Published online 2021 Aug 12. doi: 10.1016/j.obmed.2021.100364
- Healthy cooking tips and recipe suggestions Reviewed on: 08-06-2022 Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-cooking-tips
- Heather J Leidy, Peter M Clifton, Arne Astrup, et al. The role of protein in weight loss and maintenance Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from: https://pubmed.ncbi.nlm.nih.gov/25926512/
- Kevin C. Maki, Orsolya M. Palacios, Katie Koecher, et al. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials Nutrients. 2019 Jun; 11(6): 1245.Published online 2019 May 31. doi: 10.3390/nu11061245
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.