A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy. However, making major changes to your diet can sometimes seem very overwhelming.
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The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.
Here are 5 tips to make your diet healthier
Eat or drink slowly- The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters. However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full.
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Use Greek yogurt in your diet- It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that’s higher in fat and protein than regular yogurt. In fact, it contains up to twice as much protein as the same amount of regular yogurt does, or up to 10 grams per 3.5 ounces (100 grams). Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that’s your goal
Eat eggs for breakfast- Eggs are incredibly healthy, especially if you eat them in the morning. They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline. When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.
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Drink enough water- Drinking enough water is important for your health. Many studies have shown that drinking water can increase weight loss and promote weight maintenance, and it may even slightly increase the number of calories you burn each day. Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal.
Bake or roast instead of grilling or frying- The way you prepare your food can drastically change its effects on your health. Grilling, broiling, frying, and deep-frying are all popular methods of preparing meat and fish. However, during these types of cooking methods, several potentially toxic compounds are formed. These include-
- Polycyclic aromatic hydrocarbons
- Advanced glycation end products
- Heterocyclic amines
All of these compounds have been linked to several health conditions, including cancer and heart disease.
