When it comes to our diets, many of us don’t eat as well as we perhaps should. There are so many elements to creating a good diet for ourselves, including our routine too. Not only do the types of food we consume impact our physical and mental health, but so does when we choose to eat and how we do so. We’ve put together some of our top tips for creating a better food routine, as well as a few food ideas for improving your general diet and health.
If you’re type to enjoy deferred gratification, waiting until you’re famished before eating, then you might be at a higher risk of overeating. When we’re hungry, we tend to rush our meals, as our bodies are telling us to get as many calories in as possible to rectify your lack of energy. Deferred gratification is a great feeling for some, and there’s nothing inherently wrong with this as it can help us to enjoy our food more.
However, try to maintain a level of discipline here and slow down during your meals. This will allow your body some time to realize it’s actually satisfied before you end up sprawled out on the couch feeling far too full. Eating quickly can also lead to digestive problems such as heartburn and indigestion, which can be incredibly unpleasant and can also make you feel sluggish and lethargic.
Many of us are prone to grabbing extra things when grocery shopping due to the clever marketing techniques of smart shelf layouts and special deals in stores. This will lead to you filling your cabinets with foods you don’t need and are likely quite unhealthy. Not only is this impactful on your wallet, but it also causes you to eat things you just don’t need.
It’s worth visiting the store with a shopping list and trying to be as strict as possible, limiting the extra things you buy. By all means, treat yourself every now and again, but don’t let your cart contents double in quantity because of temptation.
If you find that you’re often hungry and rarely satisfied after meals, the chances are you’re not eating enough protein. This macronutrient helps to build up your body, repairing muscles and improving strength. But it has also been shown to reduce hunger and make people feel fuller, faster, compared to things like high-carbohydrate meals. This is why adding extra protein to your meals can keep you feeling full for longer and reduces your desire to snack or eat too much during mealtimes.
While meats and eggs are a great source of protein, you can still gain high amount from a plant-based diet if you are so inclined, as well as the added benefits of eating fewer unhealthy fats.
Developing quality gut health is a great choice for everyone, as many of us suffer from some form of digestive disorder such as irritable bowel syndrome and other more severe diseases. Finding ways to improve our gut’s microbiome is as important as the choices in foods we eat. In fact, adding more probiotic bacteria to your gut can improve the way in which we digest our foods, and can potentially help to eradicate symptoms from these disorders.
Probiotics can help with constipation for example, improving the transit time of stools, as well as making bowel movements more regular. A more balanced gut microbiome can also help to reduce bloating and discomfort too. For more information on probiotics and what they can do for you, visit the Ruscio Institute. They will be able to provide you with further evidence of the benefits of probiotics as well as how they work and the types of ways they can be applied to your diet.
Drinking plenty of water is a key element to improving your health, as is has many benefits. As our bodies are predominantly made up of water, it makes sense that this would be an integral part of our diets. While we do get water from certain foods, the chances are you won’t get enough to maintain healthy levels in your system.
Drinking the recommended amount of water per day, which is said to be around 3.7 liters per day for men, and 2.7 liters per day for women, will help you to maintain your energy and improve neurological function, and reduce the risk of certain health problems from constipation to kidney stones. As well as these benefits, it’s said that water can help to reduce your weight too, as it can curb your appetite and actually increase your metabolic rate.
Eating quality, healthy foods can actually be a moot choice if you end up cooking them in other unhealthy things. Frying your food ends up transforming that piece of potentially healthy food into a vessel for damaging fats from oils to get into your system. Overindulging in oily foods can have a negative impact on our bodies and can lead to increased levels of cholesterol and ultimately things like heart disease and stroke.
Instead, opt for a healthier cooking option for your meals, such as baking, poaching, or even slow cooking your food. Stews and soups cooked for long periods of time can be an incredibly healthy way to combine nutrients into a dense space. They can also be incredibly tasty too!
Processed and refined foods may often be tastier, but the added preservatives and chemicals you can find in these foods are often associated with increased risks of certain health issues. The choice of eating whole grain foods has been linked to reductions in health risks, however, including heart disease and even certain cancers. Not only are they said to be better for your overall health, but they are also great for promoting a healthy gut due to the increased quantity of fiber, as well as having added minerals and vitamins such as zinc, magnesium, iron, and vitamin B.
These vitamins are especially important for the body as they ensure that all of our cells are functioning properly, and they also help in the creation of new cells such as replenishing our blood and taking care of our skin.
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