Eating healthy has long been associated with living a healthy and longer life. However, making the transition from eating just anything to eating only healthy meals can be hard for some people. The adjustment usually takes a toll on your physical and mental health, making it even harder.
Nonetheless, instead of making the overwhelming big changes to your diet, you can start small by ordering in from reputable establishments like Toronto healthy food delivery service. Likewise, you can make use of some of these simple tips for a healthier diet.
1. Opt for Whole-Grain Bread Instead of Refined Bread
You can make your diet a bit healthier by choosing to eat whole grain bread as opposed to the refined-grain bread. This is because it has been linked to loads of health benefits from reducing the risk of type 2 diabetes, cancer,and different heart diseases.
Whole-grain bread is also a good source for B vitamins, zinc, magnesium, iron and fiber. Therefore, before you buy your bread make sure it is made from purely whole-grains and not a mix of refined grain.
2. Increase Your Protein Consumption
Protein often affects your hunger and satiety hormones, thus making it a nutritious food option for staying healthy. Moreover, it can help you retain muscle mass, which often determines your metabolic rate.
Moreover, a high protein intake can increase the amount of calorie your burn per day by up to 80%. One research indicated that increased protein consumption from 15% to 30% of calories, made people eat 441 less calories per day. This was without actively restricting their consumption.
Therefore, you should aim to add any source of protein in your meals, in a bid to feel fuller for longer. This way you limit overeating. Some good sources of protein include nuts, dairy products, eggs, peanut butter, lean meat as well as beans.
3. Drink Enough Water
Water is important for a healthy life. Studies have found it to be of benefit in weight loss as well as weight maintenance. Besides, it can also increase the number of calories your burn per day.
In relation, drinking water before meals can help reduce your calorie intake as well as appetite. Therefore, it is important to drink it as opposed to other beverages. This way you get to reduce your calorie and sugar intake.
4. Eat Fruits Instead of Drinking Them
Fruits are very healthy, as they are loaded with water, vitamins, fiber and antioxidants. Besides, many studies have linked it to reduced risks to certain diseases like diabetes and cancer. Moreover, since they have fiber and other plant compounds, their sugar digests very slowly limiting sugar spikes in blood sugar levels.
However, fruit juices are different as some are not real fruits but concentrates and sugar. On the same note, real fruit juices do not contain fiber and lack the chewing resistant provided by whole fruits. This makes it easy to spike your blood sugar levels.
5. Drink Your Coffee Black
Coffee is very healthy, but only when it is not sweetened. Try to have your coffee black or add a bit of milk or cream but do not sweeten it.
Coffee is a great source of antioxidants and can help lower diabetes, liver disease and help with mental decline.
However, nowadays you find some of its commercial varieties with loads of ingredients like syrup, sugar, heavy cream, milk and sweeteners. These ingredients often negate its benefits and only add too much unwanted sugar and calories to your body.
6. Cook at Home More Often
Try to eat home cooked meals, as opposed to eating out. It can save you a ton of money as well as limit excessive weight gain that comes with eating out. Eating out often makes it hard to know the contents of your food as well as the amount used, making it easy to consume loads of unwanted calories.
7. Eat Your Greens
Always eat your greens first while you are hungry, this way you get to finish them first and eat less of the other components of your meal. This can make it easier to consume less and healthier calories.
Moreover, consuming vegetables before a carb-rich food has tremendous effects on your blood sugar levels and can help people with diabetes stay healthy.
Conclusion
Conclusively, you just need a bit of nudge in the right direction in order to make healthy lifestyle choices. Otherwise, the above tips can be of help for now.
