Here are the 5 key habits to adopt for a healthy diet

Most eating habits are established during childhood. But that doesn’t mean it’s too late to adopt new healthy habits. To make healthy changes, you don’t have to completely overhaul your diet.

Start at your own pace by adopting these 5 healthy eating habits.

1 Eat breakfast

Research indicates that eating breakfast every day helps with weight loss and weight maintenance by reducing hunger later in the day. When you break the overnight fast with a healthy breakfast, it’s easier to resist unhealthy choices throughout the day.

Include at least two of these food groups at breakfast to set you on the path to a healthy eating day:

– whole grains,
– lean proteins,
– dairy products
– fruits and vegetables

2 Drink water

Water is a crucial nutrient that is often overlooked. Sixty percent of your body weight is water, and every system in your body needs it to function properly. Fluid needs depend on several factors: your health, your environment, your activity level and whether you are pregnant or breastfeeding. Men need about 2.5L per day and women 2L per day.

Sometimes thirst can be misinterpreted as hunger. Check to see if you are hungry, especially at the end of the day. Drinking a glass of water before eating can quench your thirst and keep you from consuming unnecessary calories.

3 Know what’s in your food

Eat foods that contain only ingredients you can easily identify and foods that contain only a few ingredients. Eating more “real food” will help you cut out processed foods, such as chips, cookies, and frozen dinners. You will naturally choose fruits and vegetables, whole grains, lean protein sources and healthy fats. These foods are nutrient dense, but portion control is important when it comes to foods in the protein and fat groups, as they tend to be high in calories.

4 Be picky when eating out

Most restaurants serve large portions, loaded with salt and fat. Try to eat only half the portion you are served. Some restaurants do this, to avoid overeating, ask for a box to take away and save half for the next day. This way, you won’t be tempted to eat more than you want or need.

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Ask your server how the food is prepared. Choose menu items that are baked, grilled, roasted, poached, poached, or steamed. Also be sure to ask for sauces or dressings on the side, and look for vegetables or fruit as a side rather than fries.

5 Practice mindful eating

Mindfulness is a form of meditation that involves focusing on the present. What you feel or feel in every moment, even while eating. Practicing mindful eating allows you to slow down and savor your food. This can help you avoid overeating. How ? It takes up to 20 minutes for your brain to register the chemicals that let you know when you’re full. By slowing down, your brain can catch up with the amount of food you’re taking in.

Take a moment before you eat and think about the food you are going to eat as fuel for your body. Remember that you would like to feel full, not stuffed.

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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