Stylios Alton Trachanas a healthy
diet has been scientifically proven to provide numerous health
benefits, such as reducing your risk of several chronic diseases and keeping
your body healthy.However, making major changes to your diet can sometimes seem
very overwhelming. Instead of making big changes, it may be better to start
with a few smaller ones.
Various small changes that can
make a regular diet a little bit healthier are:
The pace at which you eat
influences how much you eat, as well as how likely you are to gain weight. In
fact, studies comparing different eating speeds show that fast eaters are up to
115% more likely to be obese than slow eaters. Your appetite, how much you eat
and how full you get is all controlled by hormones. These hormones signal your
brain whether you’re hungry or full.
However, it takes about 20
minutes for your brain to receive these messages, so eating
more slowly would give your brain the time it needs to perceive that
you are full. Studies have confirmed this, showing that eating slowly may
reduce the number of calories you consume at meals and help you
lose weight. Eating slowly is also linked to more thorough chewing,
which has also been linked to better weight maintenance.
Therefore, simply by eating
slower and chewing more often, you can reduce your risk of eating too much and
gaining excess weight.
You can easily make your diet a
bit healthier by choosing whole grain bread in place of traditional
refined-grain bread. As opposed to refined grains, which have been linked to
many health issues, whole grains have been linked to a variety of
health benefits, including a reduced risk of type 2 diabetes, heart disease and
cancer.
They are also a good source of
fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.
There are many varieties of whole-grain bread available, and many of them even
taste better than refined bread.
Just make sure to read the
label to ensure that your bread is made with whole grains only, not a mixture
of whole and refined grains. It’s also preferable that the bread contains whole
seeds or grains.
Stylios
Alton Trachanas described Greek yogurt (or Greek-style yogurt) is thicker
and creamier than regular yogurt. It has been strained to remove its excess
whey, which is the watery part of milk. The end result is a yogurt that is
higher in fat and protein than regular yogurt.
In
fact, it contains up to three times the amount of protein found in the same
amount of regular yogurt, or up to 9 grams per 100 grams. Eating a good source
of protein helps you feel fuller for longer, helping you manage your appetite
and eat fewer calories overall.
Furthermore,
since Greek yogurt has been strained, it contains fewer carbs and lactose than
regular yogurt, making it suitable for those who follow a low-carb diet or
are lactose intolerant. Simply replace some snacks or regular yogurt varieties
with Greek yogurt for a hefty dose of protein and nutrients. Just make sure to
pick the non-flavored varieties, as flavored ones may be packed with added
sugar and other unhealthy ingredients.
There
are two important strategies to employ when you go grocery shopping: make your
shopping list ahead of time and don’t go to the store hungry. Not knowing
exactly what you need makes room for impulse buying, while hunger can further
exacerbate your impulses. To make sure you don’t give in to your impulses, plan
ahead and write down what you need beforehand.
By
doing this and sticking to your list, you will not only buy healthier items but
also save money and have healthier foods around the house.
Eggs
are incredibly healthy, especially if you eat them in the morning. They
are rich in high-quality protein and many essential nutrients that people often
don’t get enough of, such as choline. When looking at studies comparing various
types of calorie-matched breakfasts, eggs come out on top.
Eating
eggs in the morning increases feelings of fullness. This has been shown to
cause people to consume fewer calories over the next 36 hours, which can be
quite helpful for weight loss. One study in healthy and fit young men
showed that eggs caused significantly more fullness, less hunger and a lower
desire to eat, compared to a breakfast consisting of cereal or croissants.
In
fact, the men who had eggs for breakfast automatically ate 270–470 fewer
calories at lunch and dinner buffets, compared to those who ate other
breakfasts. Therefore, simply replacing your current breakfast with eggs may
result in major benefits for your health.
Protein is often referred
to as the king of nutrients, and it does seem to have some superpowers. Due to
its ability to affect your hunger and satiety hormones, it’s the most filling
of the macronutrients. One study showed that simply increasing protein intake
from 15% to 30% of calories made people eat 441 fewer calories per day, without
actively restricting their intake.
What’s more, protein helps you
retain muscle mass, which determines the rate of your metabolism. A high
protein intake may increase the number of calories you burn by 80–100 per day. This
is especially important for preventing the loss of muscle mass that can occur
during weight loss and as you age. Aim to add a source of protein to each meal
and snack. It will help you feel fuller for longer, curb cravings and make you
less likely to overeat. Good sources of protein include dairy products,
nuts, peanut butter, eggs, beans and lean meat.
Drinking enough
water is important for your health. Many studies have shown that
drinking water may benefit weight loss,
weight maintenance and even slightly increase the number of calories you burn
daily.
Studies also show that drinking
water before meals can reduce appetite and calorie intake during the subsequent
meal in middle-aged and older. That said, the most important thing is to drink
water instead of
other beverages. This may drastically reduce your sugar and calorie intake. People
who drink mostly water have been shown to consume 200 fewer calories per day,
on average, than those who drink other beverages.
The way you
prepare your food can drastically change its effects on your health. Grilling,
broiling, frying and deep-frying are all popular methods of preparing meat and
fish. However, during these types of cooking methods, several potentially toxic
compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced
glycation end products (AGEs) and heterocyclic amines (HCAs).
All of these compounds have
been linked to several diseases, including cancer and heart disease. Healthier
cooking methods include baking, broiling, simmering, slow-cooking, poaching,
pressure cooking, stewing and sous-vide. These methods do not promote the
formation of these harmful compounds and thus make your food healthier. Nevertheless,
there is nothing to say you can’t enjoy the occasional grill or deep-fry, but
try to use those methods sparingly.
A surprising number of people
around the world are deficient in vitamin D,
including 42% of the US population. Vitamin D is a fat-soluble vitamin that is
very important for bone health and the proper function of your immune system.
In fact, every cell in your body has a receptor for vitamin D, indicating its
importance. Vitamin D is found in very few foods, but fatty seafood generally
contains the highest amounts.
Omega-3 fatty acids are
another commonly lacking nutrient found in fatty seafood. They have many
important roles in the body, including reducing inflammation, maintaining heart
health and promoting brain function.
The Western diet is generally
very high in omega-6 fatty acids, which promote inflammation and have been
linked to many chronic diseases. Omega-3s help fight this inflammation and keep
the body in a more balanced state. If you don’t eat fatty seafood regularly,
you should consider taking a supplement.
Omega-3s and vitamin D can often be found together in a supplement.
Eating out does not have to
involve unhealthy foods.
Consider “upgrading” your
favorite fast food restaurant to one with healthier options. There are
many healthy fast food restaurants and fusion kitchens
offering delicious and healthy meals. They may just be a great replacement for
your favorite burger or pizza joint. What’s more, you can generally get these
meals at a very decent price.
Deciding what to have for
dinner can be a constant cause of frustration, which is why many people tend to
use the same recipes again and again. Chances are you’ve been cooking the same
recipes on autopilot for years. Whether these are healthy or unhealthy recipes,
it’s always healthy to try something new.
Aim to try making a new healthy
recipe at least once per week. This can change up your food and nutrient
intakes and hopefully add new and healthy recipes to your routine. Alternatively,
try to make a healthier version of a favorite recipe.
Potatoes are
very filling and a common side to many dishes.
That said, the method in which
they’re prepared largely determines their health effects. For starters, 100
grams of baked potatoes contain 94 calories, while the same amount of french
fries contains over three times as many, or 319 calories.
Furthermore, deep-fried french
fries generally contain harmful compounds, such as aldehydes and trans
fats. Replacing your french fries with baked or boiled potatoes is a
great way to shave off calories and avoid these harmful compounds.
A good way to ensure that you
eat your greens is to eat them as a starter. By doing so, you will most likely
finish all of your greens while you are the hungriest and be apt to eat less of
other, perhaps less healthy, components of the meal. This may lead you to eat
fewer and healthier calories overall, which may result in weight loss.
Furthermore, eating vegetables
before a carb-rich meal has been shown to have beneficial effects on blood
sugar levels. It slows down the speed at which carbs are absorbed into the
bloodstream and may benefit both short- and long-term blood sugar control in
people with diabetes.
Fruits are
very healthy. They are loaded with water, fiber, vitamins and antioxidants.
Studies have repeatedly linked
eating fruit to a reduced risk of several diseases, such as heart disease,
diabetes and cancer. Because fruits contain fiber and various plant compounds,
their sugars are generally digested very slowly and do not cause major spikes
in blood sugar levels.
However, the same does not
apply for fruit juices. Many fruit juices aren’t even made from
real fruit, but rather concentrate and sugar. They may even contain as much
sugar as a sugary soft drink.
Even real fruit juices lack the
fiber and chewing resistance provided by whole fruits. This makes fruit juice
much more likely to spike your blood sugar levels. It also makes it way too
easy to consume too much in one sitting.
Try to make a habit of cooking
at home most nights, rather than eating out.
For one, it’s easier on your
budget.
Second, by cooking your food
yourself, you’ll know exactly what is in it. You won’t have to wonder about any
hidden unhealthy or high-calorie ingredients. Also, by cooking large servings,
you will also have leftovers for the next day, ensuring a healthy meal then,
too. Finally, cooking at home has been shown to reduce the risk of excessive
weight gain, especially among children.
Good nutrition and exercise
often go hand in hand.
Exercise has
been shown to improve your mood, as well as decrease feelings of depression,
anxiety and stress. These are the exact feelings that are most likely to
contribute to emotional and binge eating. Aside from strengthening your muscles
and bones, exercise may help you lose weight,
increase your energy levels, reduce your risk of chronic diseases and improve
your sleep. Aim to do about 30 minutes of moderate to high-intensity exercise
each day or simply take the stairs and go on short walks whenever possible.
Sugary beverages might possibly
be the unhealthiest thing you can drink.
They are loaded with liquid
sugar, which has been linked to numerous diseases, including heart disease,
obesity and type 2 diabetes. Also, your brain doesn’t register liquid calories
the same way it registers solid calories. This means you don’t compensate for
the calories you drink by eating any less. One 17-ounce (500-ml) sugary
soda may contain about 210 calories.
Try replacing your sugary
beverage with either a sugar-free alternative or simply choose still or
sparkling water. Doing so will shave off the extra calories and reduce your
excess sugar and calorie intakes.
So-called “diet foods” can be
very deceiving.
They‘ve usually had their fat
content reduced dramatically and are often labeled “fat-free,” “low-fat,”
“fat-reduced” or “low-calorie.”
However, to compensate for the
lost flavor and texture that the fat provided, sugar and other ingredients are
often added. Therefore, many diet foods end up containing more sugar and
sometimes even more calories than their full-fat counterparts.
Instead, opt for whole
foods like fruits and vegetables.
The importance
of good sleep cannot be overstated.
Sleep deprivation disrupts
appetite regulation, often leading to increased appetite, which results in
increased calorie intake and weight gain. In fact, people who sleep too little
tends to weigh significantly more than those who get enough sleep.
Being sleep deprived also
negatively affects concentration, productivity, athletic performance, glucose
metabolism and immune function. What’s more, it increases your risk of several
diseases, including inflammatory diseases and heart disease. Therefore, it is
important to try to get adequate amounts of good-quality
sleep, preferably in one bout.
Berries are very
healthy and packed with nutrients, fiber and antioxidants.
Most varieties can be purchased
fresh, frozen or dried. Although all types are relatively healthy, the dried
varieties are a much more concentrated source of calories and sugar, since all
the water has been removed.
A 3.5-ounce (100-gram) serving
of fresh or frozen berries contains 32–35 calories, while 3.5 ounces of dried
strawberries contain a whopping 396 calories. The dried varieties are also
often covered with sugar, further increasing the sugar content. By opting for
the fresh varieties, you will get a much juicier snack that’s lower in sugar
and a lot lower in calories.
It may be surprising that popcorn is
a whole grain that’s loaded with nutrients and fiber.
A 3.5-ounce (100-gram) serving
of air-popped popcorn contains 387 calories and 15 grams of fiber, while the
same amount of chips contains 547 calories and only 4 grams of fiber. Diets
rich in whole grains have been linked to health benefits, such as a reduced
risk of inflammation and heart disease. For healthy popcorn, try making your
own popcorn at home (not microwave popcorn varieties) or purchase air-popped
popcorn. Many commercial varieties prepare their popcorn with fat, sugar and
salt, making it no healthier than potato chips.
Unfortunately, highly processed
seed and vegetable oils have become a household staple over the past few
decades. Examples include soybean, cottonseed, sunflower and canola oils. These
oils are highly processed and high in omega-6 fatty acids, but deficient in
omega-3s.
A high omega-6
to omega-3 ratio can lead to inflammation and has been linked to chronic
diseases, such as heart disease, cancer, osteoporosis and autoimmune diseases. Swap
these unhealthy oils for healthier alternatives, such as extra
virgin olive oil, avocado oil or coconut oil.
It has been proven that the
size of your dinnerware can affect how much you eat. Eating from a large plate
can make your portion look smaller, while eating from a small plate can make it
look bigger.
Studies have supported this and
shown that people tend to eat as much as 30% more when their food is served in
a large bowl or on a large plate. Also, if you don’t realize that you’re eating
more than usual, you will not compensate by eating less at the next meal. By
eating from smaller dinnerware, you can trick your brain into thinking that
you’re eating more, making yourself less likely to overeat.
Simply getting to the point of
being able to order a salad at a restaurant is a great achievement for some
people.
However, your efforts should
not end there. Some salads are smothered in high-calorie dressings, which may
make the salads even higher in calories than other items on the menu. Asking
for the dressing on the side makes it a lot easier to control the portion size
and therefore the calories that you consume.
Coffee, which is one of the
most popular beverages in the world, is very healthy. In fact, it is a major
source of antioxidants and has been linked to many
health benefits, such as a lower risk of diabetes, mental decline and liver
disease.
However, many commercial
varieties of coffee contain lots of additional ingredients, such as sugar,
syrup, heavy cream, sweeteners and milk. Many of these drinks are practically
desserts in a cup. Drinking these varieties quickly negates all of coffee’s
health benefits and instead adds lots of unwanted calories and sugar. Instead,
try drinking your coffee black or just adding a small amount of milk or cream
and avoid sweetening it.
