7 Steps to Healthy Eating
Today, we spend hours at our desks. We don’t just work at PCs but also chat with mates, play at PlayAmo Australia, and even visit museums online. This sedentary lifestyle can lead to problems with health. If you want to avoid such issues, start eating better. These tips will help you.
Make a Menu for the Week
At first glance, it seems complicated. But the more often you make a menu, the less time you will spend on it. You don’t have to think through breakfast-lunch-dinner menus. If you only have dinner at home, this will be the dinner menu.
There is such an interesting thing as a breakfast bar. There are lots of containers in the kitchen with different breakfast options (granola, cereal, and so on). Every day you can choose something new: take it and cook it. For example, pour boiling water over cereal, add berries, and the resulting porridge. A menu made in advance will help you plan your purchases and optimize your expenses.
Choose 20 Dishes That You Like to Cook
The list should include only those dishes that you really like. These will become part of a balanced diet. Put the list up on the refrigerator.
You can ask other family members what they want to see on the menu and try to present their favorite dishes in a healthier version.
Why do you need this list and menu planning in general? It comes in handy when you don’t have the energy to cook. You have all the groceries for your favorite dishes at home in advance. You can just take them and cook them, no need to go to the store and puzzle over what to make.
Start Planning Your Menu With How You’ll Cook Your Veggies
We’re used to starting menu planning with how we’ll cook protein-rich foods (fish or meat). Historically, that’s the way it’s been done. We feel like we’re in a protein deficit all the time. But modern man is just short on fruits and vegetables in his diet. So, menu planning should begin with vegetables.
An adult should eat 5 fruits and vegetables a day. We eat an average of 3 servings. To offset this dissonance, put enough vegetables in the fridge and add them in the center of the menu. Vegetables are good for the GI tract and immune system and help create color and flavor variety in your diet.
First, think about the menu, and then buy vegetables. Then you won’t have stale packages of lettuce in your refrigerator.
Buy One New Product a Week
This is important. You get out of your comfort zone, set an example for your children (accustoming them to new foods), and enrich your diet. Try it, it’s great to discover new flavors.
Including new foods helps combat sugar addiction. When we have a lot of variety in our diet, we get pleasure from the very possibility of choice. It replaces the pleasure that comes from sweets. In both cases there is a release of dopamine. These pleasures are equivalent.
Don’t Overcomplicate It
Eating healthy doesn’t mean buying expensive and socially popular foods. Whole foods are healthier. The simplest ones that you are used to. You just need to look at them from a different perspective.
Do not fall for fashionable advertising. For example, powders of different fruits (blueberries, goji berries, etc.) are very popular now. They cost a lot and promise incredible health benefits. But if you count, then a small package of this powder costs more than $20. For the same money, you could buy several bags of frozen or fresh berries.
There are no studies that support the benefits of berry powders. A balanced diet is much more essential.
Surround Yourself With People With Healthy Habits
Changing your eating habits, like any other change, requires good company. Changing your diet together as a family, for instance. And you don’t have to start with a global change at all: choose a small step and introduce it into your life gradually. This is more effective.
You can go to a cafe where they offer healthy food, or cook something healthy and treat your colleagues. Or go to some parties where everyone is in the mood for healthy eating. That’s motivating, too.
Put the Phone Away
With the phone in our hands, we eat faster, we don’t perceive the full palette of flavors, we don’t really enjoy our meals, and we stop appreciating the meals themselves. In fact, the phone takes away from the real pleasure we can have while eating.
In one experiment, people were asked to try different kinds of cheese and were asked to describe what they tasted like. And then experienced tasters evaluated how accurately the participants of the experiment characterized a particular taste. It turned out that ordinary people used only a dozen words to describe the flavors, while these tastes can truly be evaluated by palettes of more than 100 words.
Why did this happen? We have forgotten how to enjoy food and appreciate it fully. The phone and the habit of doing everything fast, including eating, are to blame.