Eating The Right Foods For A Healthier You In 2019
As the new year kicks off to a quick start, its time to check in with yourself about how your New Year’s Resolutions are going. Did you resolve to become your best self in 2019? Whether you are a believer in New Year’s Resolutions or not, resolving to eat healthier and feel better is always a good idea. But, unless you are armed with the correct tools, many people find themselves restricting down to too little of calories, trying fad diets, and generally failing and feeling worse about their bodies and themselves. Vow to make this year different, and keep reading to learn how to make simple, easy changes to your diet to feel better and finally get healthy.
Switch out unhealthy items for healthier ones
One of the easiest ways to overhaul your diet is to truly look at the foods you are eating and substitute any bad ones for better ones. Take a minute to truly examine your diet. Are you a sugar addict? Do you eat a lot of processed foods? How many fruits and veggies do you eat in a day?
Foods that are easy to substitute include oils, salad dressings, and condiments in general. Cooking with healthy fats is a great way to add nutritious monounsaturated fats into your diet. These types of healthy fats can reduce your risk of coronary artery disease by decreasing your cholesterol levels. Good example of healthy fats include olive oil, macadamia nut oil and avocado oil. Switching your vegetable oil products out for any of the aforementioned oils will increase your intake of monounsaturated fatty acids and help you decrease your risk of heart disease.
Salad dressings and other condiments can be extremely processed and high in sugar. By making healthier choices at the grocery store, you can reduce calories, fats, and sugar in your diet simply by buying different types of condiments. One of the most sugar-laden condiments is ketchup. Avoid using ketchup on a daily basis, and instead look for tomato paste or puree to add to recipes. Also look for salad dressings that are oil based instead of cream based. These dressings will have less sugar and often be higher in healthy fats.
Other products to substitute in your house include nut butters. If you are still eating peanut butter, then you need to open your eyes to the world of possibilities in terms of different nut butters. Today, super markets have everything from sunflower butter to macadamia nut butter on the shelves, and each type has its own health benefits. Look for nut butters that do not contain added sugar or high fructose corn syrup and that don’t contain hydrogenated oils. These ingredients are just fillers that make your nut butters unhealthy. Ideally, nut butters should contain oil and nuts and that is all.
Decide on at least one meal a day in which you place the emphasis on slow and mindful eating.
What's your goal for 2019?
Cut Back on Sugar to Lose Weight
If your goal for 2019 is weight loss, then your main focus should be to reduce your sugar intake and the pounds will fall right off. Sugar has been compared to the devil’s ingredient, it is in virtually every processed food in the grocery store and causes a variety of health issues. Eating excessive sugar can lead to dental cavities, obesity, binge eating and other eating disorders.
Lowering your sugar intake may be difficult at first, but with a few substitutions in your diet you can easily cut back on the powdery ingredient. When you go to the grocery store, look at the ingredients in every item you buy. Any product that contains added sugar or high fructose corn syrup should not be bought. Instead, look for products that aren’t full of added sugars to feel healthier and lose some weight.
Another way to cut back on sugar but still get a sweet fix is to increase your intake of fruits and vegetables. Produce is full of natural sugars that are good for your body and are broken down easily due to the fiber in the produce. Eating a variety of fruits and vegetables each day can help curb your sugar cravings, lead to weight loss, and increase your overall health. Fruits and vegetables are pumped full of antioxidants, which can fight oxidative stress in your body and reduce your risk of developing a chronic condition such as high blood pressure, high cholesterol, and even certain autoimmune diseases. Ideally, you should aim for 5 servings of fruits and vegetables combined per day.
Add More Healthy Fats
Besides switching out your veggie oils to healthy macadamia nut oil or avocado oil, you can also eat healthy fats in other ways. Eating a handful of nuts per day can help add essential amino acids such as vitamin E and add healthy monounsaturated fats to your diet. Macadamia nuts, almonds, and cashews are great options for on the go snacks that are packed full of healthy fats and healthy calories.
Read Nutrition Facts
Learning to read a nutrition label can help you immensely in your search for a better you. Nutrition labels are full of wonderful information about the food’s content and ingredients. Look for foods that are full of vitamins and minerals, lower in unhealthy fats such as trans fats and saturated fats, higher in monounsaturated fats, and low in sugar. These foods will fuel your body with healthy protein and nutrients to help you with your weight loss and health and nutrition journey.
Talk to a Nutritionist
If you are struggling to find the right foods for your body, then sit down with a licensed nutritionist. They can go over your daily eating habits and help you make small substitutions that have a bigger impact on your overall health. Nutritionists can help you determine which nutritious foods to add to your diet and which foods to nix from your everyday diet.
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Don't overhaul your diet
If you are trying to lose weight, eat more nutritious foods, or simply follow a healthier lifestyle then small steps are the best way to accomplish your goals. People who fail at new diets tend to overhaul their entire diet and lifestyle and either start a fad diet or start a diet that is simply not attainable. There is so much information online about diets, nutrition, weight loss, and health. If you read everything online, then you will be inundated with information that contradicts itself. The answer to health is simple, all you have to do is watch your portions, decrease your sugar intake, and eat more whole foods such as produce, nuts, lean proteins, and healthy whole grains. By making small substitutions and taking small steps each day to eat healthier, you can reach your health goals in 2019.