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A Simple Healthy Diet Plan for Beginners

Implement Healthy Habits Into Your lifestyle and keep Them

By SoniaPublished 2 years ago 3 min read
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I hear it over and over again: I know what to do, but I don't do it. You already know which foods are ideal and which foods you should incorporate into your normal routine: fruits, vegetables, whole grains, etc. You also know which foods should be consumed sparingly or in moderation: baked goods, fried foods, foods high in sugar, etc. But with this information so readily available, why is it so difficult to put these concepts into practice?

Many factors can affect your eating habits. These are not excuses. These are the real reasons healthy eating can be a challenge.

Eat fruits and vegetables

What difference does it make? Fruits and vegetables provide wonderful sources of antioxidants, minerals, nutrients, phytochemicals and vitamins that are essential for health. A diet rich in fruits and vegetables can reduce the risk of many chronic diseases like diabetes, cancer, heart disease etc. Fruits and vegetables are also high in fiber, which keeps you full and keeps your stomach healthy.

Fill half of your plate with vegetables

Vegetables are low in calories and high in nutrients and fiber, meaning they fill you up without feeling guilty. Whether you buy canned, fresh or frozen, all vegetables are good for you. Having more vegetables on your plate can also help you reduce portion sizes of other foods, as there is less room for them.

Include fruits and vegetables in every meal

Focus on eating fruits or vegetables at least once for breakfast, lunch, and dinner.

Customize Snacks

Provide healthy snacks. Healthy snacks that are readily available will help you succeed and avoid the temptation of other unwanted food choices. Healthy snacks will also keep you nourished and full reducing the urge to eat less. When a good breakfast is available, people are more likely to choose this option.

Increase fiber intake

What difference does it make? Fiber-rich foods give satiety and many health benefits. High fiber intake reduces the risk of chronic diseases such as many types of cancer, diabetes, heart disease etc. High-fiber foods tend to have a lower glycemic index, which translates into better blood sugar regulation. Since fiber fills us up, it can also aid in weight management. In addition, fiber optimizes gut health and facilitates digestion and bowel movements.

Plan Sugar in Your Routine

All-or-nothing thoughts are very common, and restriction can lead to an increase in binge eating and guilt, which can also lead to increased sugar intake. Find gray areas when it comes to sugar.

Reduce intake of sugar and sweets

What difference does it make? A diet high in sugar can contribute to poor oral health, high triglycerides, increased inflammation, an increased risk of chronic diseases such as cancer and diabetes, and weight gain. Sugar is an empty calorie, meaning it contains few or no nutrients. Sugar doesn't fill you up and causes spikes and dips in your energy levels. Sugar can also contribute to headaches. For all these reasons, it is not good to consume sugar in excess. Here's how to reduce your usage.

Find Non-Food Related Rewards

Stress contributes to sugar craving and sugar intake. When you're stressed, your cortisol (the stress hormone) level rises and your dopamine (the happiness hormone) level drops. Sugar increases dopamine levels and your body wants to feel better when you are under a lot of stress. The faster you eat sugar, the more your brain associates it with reward and coping tools when you're stressed. So when you're stressed or when you need to unwind after a long, hard day, you crave sugar.

One last thought

Do you feel overwhelmed by all these options? Take some little, realistic steps to achieve your goals. Just choose one or two tips to implement. Make these changes over the course of three to four weeks to encourage routine. Once the routine starts to seem like more than a habit, pick up another trick to implement. Gradually you will find yourself developing strong and sustainable strategies and habits to eat better.

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About the Creator

Sonia

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