Health and Fitness

Good Eating Habits to Adapt to Stay Healthy

In this day and age, there are a lot of resources you can look up and cross-check, especially when it comes to taking care of your health. One of the most common topics you’ll most likely come across is about good eating habits. If you observe good eating habits, you don’t have to hesitate in trying the best recipes in the Philippines because you can always have a portion without feeling guilty about binge eating later on. The following tips below are just some of the things you can do to take care of your health and make the most out of the diet you’re trying to incorporate in your lifestyle.

Drink water to stay hydrated.

Water is essential to the body because it can help make a lot of your bodily functions work better. Think of it as a sort of lubrication for a lot of “gears“ in your body. Drinking water aids in the transportation of nutrients, getting rid of toxins, and regulating the body temperature. To make sure you’re drinking enough water, the rule of thumb is to drink half of your body weight in ounces. So, if you weigh 150 pounds, you should be drinking about 75 ounces of water a day.

Avoid fast food as much as possible.

The problem with fast food is that it’s usually high in calories, unhealthy fats, and sodium. While it may be tempting to just swing by a fast-food chain to get a quick bite, it’s better to avoid it as much as possible and cook your own meals at home. If you must, opt for healthier options like salads or grilled chicken. Spice up a seemingly bland recipe by experimenting on healthier food swaps, various herbs, and a wide variety of spices. See which combinations work best and do your research as well.

Plan your meals at least one week ahead.

This will help you save money and time. Planning your meals ahead will also let you be more aware of the food you’re eating and the nutrients you’re taking in. You can try cooking your meals in bulk and then storing them in the freezer. When you’re ready to eat, you can just heat them up and enjoy a healthy home-cooked meal without all the fuss. Planning ahead will also prevent you from grabbing unhealthy snacks because the nutrients you get from eating your prepared food will significantly reduce your cravings if you consistently stick to your original menu.

Log your food and drink intake.

You can use a food journal or a calorie-counting app to do this. This will help you be more mindful of what you’re eating and how much of it you’re consuming. When you see everything written down in front of you, it’s easier to make better food choices and see which areas you need to work on. For example, you may be eating too many carbs or not enough protein. Once you identify these areas, you can start modifying your meal plans accordingly so they are tailor-fit to what you need at the time.

Look for possible swaps.

If you’re craving for a food item that’s not so healthy, try to look for a healthier alternative to satisfy your cravings. If you want something sweet, you can opt for fruits or yogurt. If you want something savory, try air-popped popcorn or carrots with hummus. Get creative with your swaps and see how they work out for you. Remember, it’s all about being mindful of what you’re eating and making sure you still get as much nutrients as your body needs.

Make sure to have a balanced diet.

Speaking of what your body needs, make sure your body is nourished with all the things it needs to build and recover over time. To do this, don’t stick to eating just one or two types of food. Aside from getting tired of these eventually, you’ll lose your motivation to stay on track before you know it.

To prevent this from happening, switch things up and add variety to your diet. This way, you won’t only get to enjoy your food more, but you’ll also get all the nutrients you need to stay healthy and fit.

Explore new recipes.

Another way to add variety to your diet is by trying out new recipes once in a while. This will not only help you break the monotony of eating the same thing all the time, but you’ll also get to learn new cooking techniques, get exposed to different ingredients, and have fun in the kitchen while you’re at it. Who knows, you might even come up with your own healthy recipe to share with others.

Don’t sit in front of the TV while eating.

When you eat in front of the TV or do any other form of entertainment while eating, you tend to mindlessly munch on your food and eat more than you should. To avoid this, make it a point to eat in a place with no distractions so you can be more focused on what you’re doing and be more in tune with your body’s hunger cues.

Get a small portion at a time.

One way to do this is by using a smaller plate so you’ll naturally get smaller portions without realizing it. Another way is to put away all the food before starting to eat so you’re not tempted to go for seconds (or thirds). When you get a small portion at a time, you also get to savor your food more and enjoy the experience of eating instead of just chowing down on whatever’s in front of you.

Eat when hungry but stop when full.

When you get hungry, it’s a good idea to have a meal or snack. But what happens when you eat even when you’re not hungry? Hardly anything good. When you’re bored or stressed, eating may seem like a good solution, but you’ll just end up eating more calories than you should and regretting it eventually.

Sleep well.

When you sleep, your body has more time to recover from all that it has to do during the day. This is also applicable to your digestive system. If you’ve noticed, you also tend to crave for more salty or sweet foods when you lack sleep. This is your body’s way of trying to cope with additional stress when it’s tired. So, get at least six hours’ worth of sleep to avoid piling up on the unnecessary calories.

Chew your food well.

Chew your food properly and eat slowly. When you do this, you’re able to appreciate the taste of your food better, and you’ll be able to help your digestive system do its work well. Studies also show that chewing your food well can help reduce the calorie intake you get from eating certain types of food. So, if you’re trying to shed some pounds, this method may help you when you combine it with other tips.

Check the nutrition facts.

If you’re eating out and you’re not sure what’s in the meal you’re going to have, don’t hesitate to ask the server. When they find out you’re on a healthy diet, they can recommend the healthier options on their menu, and they can also give you some tips to better suit your nutritional needs.

Differentiate hunger from thirst.

One of the most common reasons people eat more than they should is because they mistake the sensation of being thirsty for hunger. When you’re dehydrated, you’re more likely to get hungry. Try to drink around two to three liters of water daily or enough water to satisfy your thirst to help keep your hunger pangs at bay.

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