Daily habits to change to a healthy diet: recommendations from experts

Habits are hard to break. At the same time, building new habits is also a difficult path. Increased consumption of processed foods, rapid urbanization and changes in lifestyles have led to a change in dietary patterns in recent years. In today’s fast-paced world, maintaining a healthy diet is often easier said than done. For starters, trying to sift through the variety of healthy diets to figure out which one is right for our system can be challenging. Even after spotting an eating pattern, maintaining that healthy eating schedule throughout the day has its fair share of challenges. The good news is that maintaining a healthy diet is possible and doesn’t even mean giving up your favorite foods.

Also read: Healthy diet: Expert suggests dos and don’ts to make healthy eating easier

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There are many ways to adopt and manage a long-term healthy eating habit. You can opt for whole foods as they are full of essential nutrients like protein, fiber, vitamins, healthy fats and minerals, instead of processed foods that contain empty calories. More than the obvious risk of diabetes and obesity, sugary drinks can cause liver damage, aging and anxiety. Therefore, instead of drinking packaged drinks, you can consume sugar-free drinks, fresh fruit juices or infused water. Usually, when one is hungry, one grabs the first thing within reach. So keeping healthy quick bites in easily accessible places makes all the difference. The right amount of macronutrients such as protein, healthy fats, vitamins and minerals is essential to developing a healthy diet. It turns out that eating on a large plate tricks your brain into thinking you’ve eaten less. Eating on a smaller plate helps prevent overeating. You need to get into the habit of counting nutrients and not calories to improve the quality of your diet. Adding more probiotic foods like apple cider vinegar, yogurt, and soft cheese to your diet also helps build your immune system. Similarly, chia seeds, flax seeds and pumpkin seeds act as nutritional powerhouses.

Opting for a healthy diet can be adopted as a form of weight loss. But eating healthy is more important in the long run than losing those extra pounds in a short period. Creating a healthy diet should also include foods and recipes that are not only nutritious, but also enjoyable, sustainable and favorable to one’s circumstances. Depriving yourself of the foods you love can lead to cravings and end up backfiring. Instead of completely giving up the unhealthy options you love, try eating them once in a while along with practicing portion control. Maintaining a balanced diet while eating out can be very difficult. However, more restaurants now offer healthier options. Choosing these places carefully and researching the menu can help you stick to your diet while enjoying eating out. Staying hydrated is also very important.

A diet rich in vitamins and minerals helps with mental health disorders such as anxiety, depression and attention deficit disorder. Calorie self-monitoring by keeping a journal and using a smartphone or app to track daily calorie intake, weight and activity levels is a smart way to track progress . Don’t be discouraged if new healthy habits take longer to incorporate. As long as expectations are realistic and a commitment to reassess progress is made, the habit will move in a positive direction.

Author Bio: Founder and CEO of BodyFirst

Disclaimer: This content, which includes advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for such information.

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