Have you ever heard the sentence “You are what you eat”? No, it doesn’t mean you will eventually transform into a plate of spaghetti if that is your favourite meal. It simply means you should keep in mind that everything you eat can influence how healthy and fit you are.
The food we eat fuels us, but it can also make us gain weight and become more at risk of suffering from different health issues. Many people decide to follow a diet so they can lose weight and feel healthier. But is it possible to make better food choices without trying the latest diet trend?
These tips will help you figure out how to eat nutritiously without dieting.
Choose healthy foods
Many diets are elimination diets, which means they recommend cutting out entire food groups. However, this approach is not the best for staying healthy, as it can end up depriving your body of essential vitamins and nutrients. On the other hand, eating nutritiously without following a diet means that you should focus on making better food choices.
Fruits and vegetables add colours to your meals and snacks, as well as many health benefits. Whether they are fresh, canned, frozen or dried, eat a variety every single day. Try using a prepared meal delivery service, which will ensure that you are eating an appropriate number of fruits and vegetables every day.
Eat proteins and whole grains
Try different types of proteins. Red meat is not the healthiest type of protein you can eat. Choosing lean cuts of meat and trimming off the fat is always a good idea, but you should also focus on poultry, fish, and beans, which don’t contain any saturated fats or simply not as much as red meat.
In addition, choose whole grains over refined grains. Refined grains have been milled so they can have a more delicate texture and better shelf life. But whole grains contain the entire grain, which includes essential nutrients and fibre. Choose whole-grain products as much as possible.
Use smaller plates to cut your portion sizes
If you feel like you’re consistently overeating, simply cutting your portions could make your meals healthier. And one easy way to cut your portions is to use smaller plates.
When you use a large plate, it’s easy to fill it with food and overeat. You will find yourself eating less food with a smaller plate and still feel full.
Drink a glass of water before each meal
If you develop the habit of drinking a glass of water before each meal, you will also eat less food. The water will help your body to feel full sooner.
Drinking water is necessary to your health. Unlike fruit juice, soft drinks, and coffee, it doesn’t contain any calories or sugar. In fact, the water you drink helps your body burn the calories you get from the food you eat, and it helps carry nutrients to your cells. Since you should drink at least eight glasses of water a day, drinking one glass before each meal is an excellent way to start.
Read labels carefully and avoid certain things
When you go grocery shopping, don’t hesitate to take a moment to read the labels of some of the products you buy. Try to choose products with less sodium and sugars, and avoid trans and saturated fats as much as you can. You should limit your consumption of sweetened drinks, processed foods, palm oil, and partially hydrogenated oils.
Eat more slowly to avoid overeating
Eating more slowly will not make your meals more nutritious. However, it is an excellent habit to limit yourself from overeating.
If you are used to eating very fast, you probably tend to overeat. That’s because it can take some time to signal that your stomach is full to reach your brain. By slowing down, your brain will get the signal before you overeat, which will be better for your health and your waistline.
Cook at home instead of eating out
If you are not used to cooking at home, search for simple and healthy recipes and try them. Cooking at home helps you control the ingredients you will eat, as well as your preparation methods.
For example, instead of eating fried chicken, you could bake it in the oven and consume less fat. Consider splitting up your meal if the portion is too large when you want to eat at a restaurant or get a meal delivered. This way, you can eat the rest for lunch tomorrow.
Pay attention to the calories you eat and burn
Finally, it could help to pay attention to the calories you eat and drink every day. Also, monitor the calories you burn while exercising or following your daily routine. If your goal is to eat better to lose some weight, you need to burn more calories or consume fewer calories.