There are a number of eating habits you can adopt in 2023 to help improve your overall health and well-being this year. Here are a few to consider:
1. Eating a diversified diet
Make sure you’re eating a balanced diet that includes the food groups that is a variety of fruits, vegetables, grain and grain products, vitamin A rich fruits & vegetables, green leafy vegetables, eggs, lean protein, nuts and seeds, legumes and healthy fats. These foods provide your body with the nutrients it needs to function properly.
2. Choose healthy foods as your eating habits
Try to consume less processed and high-calorie foods, such as fast food, sugary drinks, and snack foods. These foods are often high in calories and can contribute to weight gain and chronic health conditions.
3. Check on the portion size
Control your portion size. Eating large portions can lead to overeating and weight gain. Use a smaller plate, and try to eat slowly and pay attention to when you feel full.
4. Stay Hydrated
Drink plenty of water. Water is essential for good health, and it can also help you feel full, which can help with weight management. The general rule to stay hydrated is to consume around eight glasses of water daily. Regular intake of water ensures you stay hydrated and help in flushing out toxins in the body. Water intake should be one of the eating habits to adopt this year and cut down on liquid calories. Liquid calories obtained from a carbonated and sweetened drink are most ignored yet they play a significant role in the accumulation of calories in the body.
Eat regular meals. Skipping meals or waiting too long between meals can cause your blood sugar to drop, which can lead to feelings of fatigue and irritability.
5. More plant based foods as good eating habits
Incorporate more plant-based foods in your diet. Eating a diet rich in fruits, vegetables, whole grains, and legumes can provide your body with a wide range of nutrients and may also lower your risk of chronic diseases.
6. Practice Mindful Eating Habits
Be mindful when eating. Mindful eating is a Buddhist concept that utilizes mindfulness to attain full attention to physical cues, cravings, and experiences when eating. It involves several basics such as; slow and distraction-free eating. Understanding hunger cues to help understand real hunger and non-hunger eating triggers. It involves eating to fullness. Noticing food sounds, smells, textures, colours, and flavours. It facilitates coping with food-related guilt and anxiety. The overall goal of mindful eating is to help appreciate food and maintain well-being and overall health. One of the best ways to improve your eating habits is to pay attention to your body and what it needs. Eating mindfully can help you make healthier choices, slow down, and enjoy your food more.
7. Sleep enough
I know you’re wondering what the connection between good enough sleep and eating is. The truth is, getting enough sleep helps a lot in digestion and nutrient absorption in the body. The major advantage of getting enough sleep is that it keeps cortisol levels are kept at bay. High cortisol levels result in insulin resistance, weight gain and late-night sugar craving. Lack of enough sleep leads to a decline in the leptin hormone – which inhibits hunger feelings and leads to an increase in the ghrelin hormone – which stimulates appetite in the body. The result is one tends to eat more, especially foods with high sugar content.
In summary
Among the New Year resolutions is the health goal. They are only achievable through the adoption of good and healthy eating habits. The best way to make the journey towards adopting eating habits that make you feel better is to understand the boundaries and accept limitations that may be presented in the course of the journey. The move will help you stay motivated to continue making progress and improve your eating habits.
Lastly, consider consulting with a registered dietitian or nutritionist, if possible. They can provide you with personalized guidance on how to improve your eating habits and reach your health goals.
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