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Eating well is a crucial factor to maintain optimal health. However, people can get carried away with what they eat and how much they eat. An example of this obsession would be buying products such as diet beverages, meals, and even pills to promote weight loss. While the packaging may look appealing, the product is only harming the body and wallet. Today, I'm going to share with you some healthy and cost-efficient diet tips.
1. Drink water
The first thing you should do after you wake up is drink a cup of water. It'll get your blood flowing and prepare your body for digesting food. The body is made up of mostly water, in which some of it is lost throughout the day as sweat and waste. Thus, it's important to drink enough water to allow proper body function. To keep hydrated on the go, take a bottle of water with you.
2. Eat fruits and vegetables
It is recommended that we consume five servings of fruits and vegetables daily. Many of us barely meet half of that criteria due to hectic schedules or out of carelessness. Yet, it's important to attain the vitamins and minerals from these foods to allow our body to work properly. An easy way to sneak in a serving of fruit is to eat it as an afternoon snack. A cup of vegetables should be prepared for each meal.
3. Swap refined grains for whole-grains
While products of refined grains may taste better than their whole counterparts, the ingredients used to make them are unhealthy and highly processed. Common ingredients include refined flours and sugars as well as preservatives. There are various types of whole-grain to satisfy different taste buds, such as whole wheat and whole oats. The Whole Grains Council recommends consuming at least 48 grams of whole grains per day. To meet this goal, look for products that state the amount of whole grains.
4. Use portion size
Have you ever eaten and felt so full that you couldn't move in your seat? The feeling that you're experiencing is bloating - a sign from your body that you overate. It's common to overeat when you're at restaurants because it's not typical to eat these meals everyday at home. By eating in a carefree manner, you think you're having a good time. Your experience eating out can be made enjoyable without feeling guilty at the end by using portion sizes. Fill a medium-sized plate with the following: 1/2 cup of cooked whole grains, 1 cup of cooked vegetables, and a deck size of protein.
5. Create a schedule
Just like a car needs gas to run, the body needs energy to function. Because the body needs a constant input of energy, it's important to never skip a meal. The best way to ensure that is to create a schedule for eating. Breakfast, lunch, and dinner should be evenly spread out, at best 4-5 hours in between each meal. This will allow to body to fully digest the food. If you're hungry, eat a small snack, preferably 3 hours after the meal.
6. Prepare the food yourself
Occupation with school and work often leads to making poor diet choices, such as purchasing prepared meals. While buying these meals may seem convenient, they're not doing your body good because they're highly processed. For a small meal, they're also not worth the money. To save yourself money and protect your health, prepare your own meals. You have complete control over what you use and how you prepare your meals. Plan ahead for the week if you know you're going to be busy by preparing extra food.
7. Don't deprive yourself
There'll be times when you crave the unhealthy food you used to eat. It's okay to give in to that temptation every once in a while, as long as you watch how much you eat. Doing this will prevent indulgence on unhealthy food in the future. To reward myself, I order dim sum with my family every once in a while. If you want to treat yourself on a regular basis, you can eat something small, such as dark chocolate, everyday.
Transitioning from an unhealthy diet to a healthy diet may seem difficult but it's not impossible. It requires being patient with your body and dedicating time to making healthy choices. To avoid feeling like starting a healthy diet is a chore, try incorporating a few of these tips at a time. For example, slowly increase the amount of whole grains in your diet, instead of giving up refined grains on the spot. Remember to always listen to your body - if you take good care of it, it will take good care of you.
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