If we’ve been doing the same thing for a while, it might be hard and confusing to change the way we eat. But small adjustments can have a big impact. Here are five things you can do right away to improve your eating habits.
1. Include more vegetables in your next meal.
Your next meal, whether it be breakfast, lunch, or dinner, should include an additional dish of veggies. For the greatest nutritional value, choose one that is green or vibrantly colored. For lunch, steam some broccoli to go with your sandwich, and for dinner, prepare two vegetable sides rather than one. Or consume a larger salad. Add spinach to your scrambled eggs or prepare a green smoothie for breakfast.
2. Consume fresh fruit
Pick up an apple or pear the next time you’re in line for lunch at the counter rather than a cookie or piece of cake. Alternatively, if you’re having dinner at home, treat yourself to a dish of berries. If you’re used to having a bowl of ice cream every night for dessert, you don’t have to give it up. Reduce your intake by roughly half and top the remaining portion of the bowl with fresh fruit like strawberries, blueberries, or sliced peaches. You’ll consume fewer calories and receive more nutritional value. And the flavor is still fantastic.
3. Consume more water
Your beverage intake is a major source of extra calories that are made up of fat and sugar. If you replace sugary soft drinks with water, drinking more water may aid in weight loss. And if you consume alcohol, alternate each drink with a glass of water. Water can be made to taste better by adding a piece of fresh pineapple, cucumber, lemon, or lime. Water helps your body digest food, keeps your joints lubricated, brings nutrients and oxygen to your cells, and keeps your body at the right temperature.
4. Make your next serving of grain whole.
Since most individuals could use more fiber, it could be time to convert to whole grains since they have a greater fiber content than typical refined white grains. Make sure to choose 100% whole-grain or 100% whole-wheat bread the next time you consume bread. Replace your sweet cereal with a bowl of oats or cereal made entirely of whole grains for the morning. Dinner options include whole-wheat spaghetti or brown rice.
5. Be mindful of portion size
Your eyes are bigger than your stomach, according to an old proverb. Even though that is untrue in theory, it is simple to eat more food than you require, especially when hungry. So, take a moment to consider your portion amounts during your next meal.
A quarter of your plate should be taken up by your protein source (meat, chicken, fish, etc.). The remaining quarter should only be occupied by starchy foods like pasta, potatoes, or rice. A garden salad, tomatoes, broccoli, cauliflower, asparagus, peas, or another low-calorie fruit or vegetable can be placed on the other half of your dish. That should be sufficient to satisfy your hunger, but if you still feel peckish, have some more vegetables.