A healthy diet can provide numerous health benefits such as reduced risk of several chronic diseases and maintaining your body health in general.
It can be hard to make major changes to your diet. Rather making big changes, start with a few smaller ones.
Here are a few changes you can make your regular diet healthier.
1) Eat slowly
Hormones control how much you eat and how full you get. These hormones signal your brain whether you are hungry or full. These signals take about 20 minutes to reach the brain, so eating slowly gives your brain time to analyse if you are full.
The speed in which you eat influences how much you eat and how likely you are to gain weight.
Studies have shown that fast eaters are up to 115% more likely to be obese than slow eaters. Also, eating slowly and chewing your food well has been linked to better weight maintenance.
2) Go for whole-grain bread rather than refined
Refined grains have been linked to many health issues while whole grains have been linked to many health benefits which includes reduced risk of type 2 diabetes, heart disease and cancer.
Whole grains are a good source for fiber, B vitamins and several minerals such as zinc, iron, magnesium and manganese.
3) Add Greek yogurt to your diet
This type of yogurt is thicker and creamier than regular yogurt. It is higher in fat and protein than regular yogurt.
Eating a good source of protein can help you feel fuller for longer which can in turn help you manage your appetite and eat fewer calories overall.
4) Shop with a list
There are two things to remember when you go grocery shopping. Always make your shopping list ahead of time and do not go to the store hungry.
Making a list beforehand can help you limit yourself in buying everything you are attracted to at the store and hunger while shopping will tempt you to buy whatever you are attracted to.
5) Change you “Fast food” restaurant
Eating out doesn’t need to be junk food. Rather switch your favourite fast food restaurant to a healthier option.
6) Eat your fruits rather than drinking them
Fruits contain fiber and various plant compounds and their sugars are generally digested very slowly and do not cause major increase in blood sugar levels. But this doesn’t apply for fruit juices. Many fruit juices aren’t even made from real fruits, rather they made with concentrate and sugar. They can even contain more sugar than a sugary soft drink.