We’ve all tried our share of fad ideas — those eating plans that tell you to “eat a banana with every meal” or “drink cayenne lemon water before bed.”
For the most part, these plans are nonsense. And there’s no basis to truth in the logic that one little tweak could change your entire level of health.
Or is there?
Perhaps the problem is more that the “tweaks” these diets recommend are the wrong ones. They’re emphasizing the wrong eating habits, but what if we could home in on the right habits?
The truth is that there are indeed many eating habits that have been proven to improve people’s health and wellness and prevent diseases like cancer. If you wanted, you could probably find hundreds of them. But for now, let’s focus on the top 15:
1. Stay hydrated
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Stay hydrated – http://nvpaincare.com/
Often, being excessively thirsty can cause you to think that you’re hungry. Therefore, it’s important to drink enough water every day. People with the best drinking habits drink six to eight glasses of water every day (one glass equals roughly eight ounces). Remember that you can include non-alcoholic and non-caffeinated liquids like tea and milk in this daily total.
2. Avoid diet foods and drinks
Avoid diet foods and drinks – http://enbarcelona.com/
You’d think that those “fat-free” cookies and diet sodas would help keep yourself at a healthy weight, but that’s not actually how it works. Instead of helping you avoid overeating, these diet foods and drinks will actually spur you to eat more because they’re basically empty calories. In other words, they won’t fill you up, and they certainly don’t contain the nutrients and vitamins your body needs.
3. Don’t deprive yourself
Don’t deprive yourself – https://93546-d-c.ooyala.com
Your favorite foods probably aren’t chock full of nutrients and healthy fibers, right? We’re talkin’ foods like ice cream, hamburgers, fried foods, and pizza. And hey, that’s okay. That’s the point. These foods should not be eaten for every meal, nor should you really be eating them every day. But you also shouldn’t be depriving yourself completely.
If you’ve been craving a slice from your favorite, usually-off-limits pizza place, then for heaven’s sake, indulge! The key is to plan for the right time, and plan how much you’ll have. For example, tell yourself you’ll get the pizza on Saturday night, and you’ll have two, finger-lickin’-good slices along with a side salad. You get to indulge, and no serious harm is done.
4. Don’t make the point of eating to be full
Don’t make the point of eating to be full – https://bembu.com
Many people assume that feeling full or even being “completely stuffed” after a meal is the goal. This couldn’t be farther from the truth. In fact, even if you’re eating a meal of healthy foods, like salad or a big bowl of stir fry, you shouldn’t try to feel completely full when you’re finished. Instead, just aim to be satisfied. And remember: it can take 10 or 20 minutes for the food you just ate to register with the hunger-meter in your brain.
5. Eat slowly
Eat slowly – http://eubookshop.com/
In line with #4, try to slow down your eating to keep yourself from overindulging. To help you do this, try always setting your fork or spoon down between bites. You can also plan to take a sip of water between every bite. Eat with others, and make conversation too. When you do take a bite, make it small. And finally, put smaller portions on your plate.
6. Plan ahead for possible “bad food” situations
Plan ahead for possible “bad food” situations – https://www.ezcater.com
Parties, bar crawls, holidays, and other outings and big events are red flags for those who are trying to eat a healthy, well-balanced diet. We know how hard it can be to eat healthy at these events, which is why it’s essential to plan ahead for them. If you’re going to a restaurant, for example, check the menu out online and plan what you’ll have. If you’re going to an event where all the food will be unhealthy, eat beforehand, or limit yourself to only a few goodies at the event and have a healthy meal planned for afterwards.
7. Take your lunch to work
Take your lunch to work – http://media.gq.com
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Those who are used to getting delicious take out meals at work may not like the idea of bringing their own lunches from home. But the truth is that bringing a lunch from home is everything.
First, it will inevitably save you money. Next, it’s much healthier because you’re in control of exactly what you eat. And finally, it can be extremely tasty as long as you put your thinking cap on and do a bit of planning. It’s also not as difficult as you might think to pack your lunch ahead of time. Once you get on a roll, planning and making your lunches will become old hat.
8. Put extra vegetables and fruits in all your meals
Put extra vegetables and fruits in all your meals – https://www.betterhealth.vic.gov.au/
Those who consistently eat healthy meals always find ways of putting more fruits and vegetables into the food they eat. For example, if you’re going to have Mexican food, add additional tomatoes, salsa, lettuce, onions, and other veggies to your plate. If you’re going to have a bowl of ice cream, add some bananas and peaches. It’s all about stretching the calorie-laden foods with veggies and fruits.
9. Avoid empty calories from liquids
Avoid empty calories from liquids – http://bestiwall.com
Juices, alcoholic drinks, fancy coffee drinks, smoothies, shakes, and sodas are all full of calories. Sometimes, these foods can be okay to eat, but forgetting that liquids can be just as bad for you as snacks and meals is a fatal mistake for your eating habits. Try to avoid these calorie-laden drinks, and get your calories and nutrients from actual food.
10. Eat breakfast
Eat breakfast – http://img.aws.livestrongcdn.com
Breakfast is the meal of champions. Throughout the whole night, you haven’t eaten a thing, and whether you feel it or not, your body is hungry when you wake up and slap that alarm clock. If you eat a healthy breakfast in thereafter, you’re providing yourself with nutrients and preparing your body with strength and energy to begin the day.
11. Don’t go grocery shopping when you’re hungry
Don’t go grocery shopping when you’re hungry- http://i2.chroniclelive.co.uk
Sure, it’s tempting, and we’ve all been there. When you’re hungry and go shopping, you always feel like you’re making a great decision. But the problem is that everything looks good in these scenarios. And usually what looks the best are foods that aren’t exactly good for you. For this reason, when possible, try to shop at times when you’re not starving.
12. Be a picky eater, even if it’s inconvenient
Be a picky eater, even if it’s inconvenient – http://az616578.vo.msecnd.net
No one wants to be the annoying restaurant orderer. But sometimes, it’s necessary. Even when it’s inconvenient or embarrassing, it’s important to force yourself to put your health first. Ask for dressing on the side. Get your own “thin crust” pizza when everyone else is ordering deep dish. The trick is to not let it be a big deal. If other people make it a big deal, that’s their problem. You put your health first, and that’s the way it should be.
13. Don’t keep trouble foods in the house
Don’t keep trouble foods in the house – http://images.onlymyhealth.com/
If you have trouble stopping at “just one ice cream bar” or avoiding those salt and vinegar chips when you’ve already had Cheetos, your problem isn’t resisting temptation as much as it is keeping trouble foods in your home. For some people, this simply isn’t an option. If you want to be able to have a snack, you can. Just learn to buy your treats in one portion sizes instead of “family size.”
14. Don’t eat while watching TV
Don’t eat while watching TV – http://weightloss-pill.net
You’ve had a long day and you’re getting ready to settle in to your favorite movie or TV show. Naturally, you’ll want to grab a tasty snack of chips or ice cream, right? Well, avoid this tendency because it just means trouble. Eating while watching TV is the best example of “mindless eating” there is. Whenever possible, tell yourself that eating while watching the tube is a no-no.
15. Learn how to say no
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Learn how to say no – https://i.kinja-img.com/
If you socialize often or end up being around unhealthy foods a lot, you’ll notice that you’re constantly being offered things like cupcakes, candies, fried foods, chips, pizza, and other high-calorie foods.
Sometimes, it’s okay to say “yes please!” to these offerings, but if you say yes every time, you’re setting yourself up for trouble. You have to be able to say no thank you sometimes and mean it. Rather oddly, some people can be extremely pushy with their food offerings. But like any muscle of the body, if you exercise your “no thank you” muscle enough, you’ll notice that it gets easier and easier to decline those unhealthy foods.
Remember that eating habits take time to hone, and you won’t be able to adopt all of these habits overnight. On the other hand, do take them to heart, and pick a few that you think will work for you. If you can strengthen your eating habits and master at least some of these, we guarantee that you’ll start to notice positive changes in your health and wellbeing.
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