Habits are difficult to break. They are even more difficult when practiced for a long time by the individual. This is especially true regarding eating habits, which can often become ingrained during childhood and adolescence because of what you remember from your upbringing. This article is a list of healthy habits that can help you to improve your diet and live healthier. While some diabetics may look at these and recognize them as tips for their dietary lifestyle, they apply to everyone. Some of these habits are: eat breakfast, drink water, avoid sugary drinks, include protein in your diet at every meal, and eat fruits and vegetables, among others. What we eat can have a huge effect on our health, and the food that we choose has the power to affect our moods, minds, and bodies in both positive and negative ways.
1 - Take Breakfast Seriously
Breakfast is the most important meal of the day, and it’s especially important to make sure that you are eating a healthy breakfast. Skipping breakfast can leave you feeling tired and sluggish, which is not ideal when you’re trying to be productive. A nutritious breakfast will give you the energy you need to start your day off right. You ensure breakfast is balanced and includes healthy carbohydrates, proteins, and fats. Good breakfast options include oatmeal, eggs, toast with peanut butter or avocado, and fruit smoothies.
2 - Drink water regularly throughout the day.
Regularly drinking enough water can help to keep you hydrated and energized throughout your busy days at work or school. It is recommended that most adults drink approximately 64 ounces of liquid per day (that’s about eight glasses). However, this amount can vary depending on your age, weight, and activity level. Make sure to drink water regularly, especially when you feel thirsty.
3 - Avoid Sugary Drinks
Sugary drinks like sodas, energy drinks, and fruit juices are a major contributor to the obesity epidemic in America. These beverages are loaded with unhealthy sugars and artificial ingredients that can negatively affect your health. It’s best to avoid sugary drinks whenever possible and choose water or unsweetened tea instead. Sugar causes you to feel hungry, which leads you to eat more and gain weight.
4 - Include Protein in Every Meal
Protein is an important nutrient that plays a role in many essential functions in the body. It’s especially important to include protein at each meal, as it can help you feel fuller longer and stay energized throughout the day. Protein can also help keep you in shape by building muscle and making it easier for your body to burn fat when trying to lose weight. Without protein, your muscles would waste away, and there would be little point in exercising! Good protein sources include lean beef, chicken breast, turkey meatballs, beans, or tofu.
5 - Eat Fruits and Vegetables Every Day
I know this sounds obvious, but it’s surprising how many people don’t follow this habit. Fruits and vegetables are an essential part of a healthy diet. They contain a lot of water, which can help you to stay hydrated. Many fruits and vegetables also contain high levels of antioxidants, nutrients that can help protect your cells from damage caused by free radicals. It’s best to try and include at least one serving of fruits or vegetables at every meal. Good options include berries, apples, bananas, leafy greens, carrots, tomatoes, and sweet potatoes.
6 - Eat slowly
Eat slowly and mindfully. It takes about 20 minutes for your brain to recognize that you are full, so eating slowly will give you more time to feel satisfied after each meal. It also helps you be aware of how much you are eating, preventing overeating. Make sure not to eat in front of the TV or while you’re working on your computer—distractions like these will only cause you to eat more than usual mindlessly. Eating quickly can also cause bloating and stomach discomfort as the food hasn’t had enough chance to digest properly before another helping is consumed.
7 - Cut down salt and saturated fat intake
Salt and saturated fat are two of the main contributors to heart disease. Too much salt can raise your blood pressure, putting you at a higher risk for heart attack or stroke. Saturated fats are unhealthy fats that can clog your arteries, leading to several health problems like heart disease or stroke. It’s best to reduce the amount of salt and saturated fat you eat by avoiding processed foods or food with high levels of these ingredients.