• Little Changes You Can Do With Your Diet This Year

    Little Changes You Can Do With Your Diet This Year

    In a world where everybody is so used to instantaneous things, speedy internet and answers that are one click away, people always think that changing one’s lifestyle and diet is as easy as starving oneself by eating little, or none at all.

    But all experts agree: crash diets won’t work—at least in the long run. Instead, focus on changing little things about your routine and notice your diet and health improve hand in hand. You don’t have to overhaul your entire diet to get a big health boost. Here are five simple changes you can put into action today for high-impact results.

    Here are some easy, one-step changes you can add—or subtract from your diet this 2017:

    1. Add frozen veggies to everything!

    Cooking some instant noodles? Add frozen veggies! Reheating that leftover pizza? Add some veggies before you pop it in the microwave. Forget about the notion that you will get less nutrition from frozen, precut and packaged veggies compared to fresh produce. According to Jessica Jones, a registered dietician, ““Frozen is a great choice when it comes to vegetables, as they are frozen at the peak of freshness.”

    So go ahead, add frozen veggies and invent some new dishes in your kitchen!

    2. Eat snacks like chips and popcorn from a plate or bowl.

    Never mind the added dishes to wash, but experts recommend you transfer chips or popcorn to a dish or plate, instead of scooping it directly from the packet.

    Research shows there is a tendency for the brain to never send the signal to stop eating when straight from the packaging, making you eat more and more, without noticing it.

    By using a bowl or a separate plate, you can control the number of pieces of chips, or a handful of popcorn you eat and follow the suggested serving size.

    3. Focus on eating.

    Move away from any form of gadget when you eat. Don’t watch TV, don’t Tweet, don’t work on the dining table as you munch your dinner. Because the brain is distracted and is doing multiple work at one time, it loses its focus on eating which is a task not needing of much attention from the brain.
    A study published on the American Journal of Clinical Nutrition found that people tend to eat more when they are multitasking during meal times.

    4. Steam instead of fry.

    Oily foods do not only clog up your pores, they also nasty things to your diet and general nutrition. One easy hack? Steam your food. Steam chicken, pork, sausages, and even eggs.

    If your immediate concern is that it wont make food crispy, fret not! Jones says: ““Most people don’t realize that you can use them to make things crispy. Invest in a good double-decker so that you don’t have to fry things or use oil.”

    5. Opt for pre-cut fruits.

    Surveys find that most people don’t eat fruits because A, they’re too tired to prepare them, B, they’re too lazy and end up snacking on chips instead.

    6. Swap ingredients with healthier alternatives.

    Try replacing rice with cauliflower, zucchini for pasta and tofu for meat. Do some research, there are a lot of websites coming up with different recipes on how you can be creative with your food using healthier ingredients, without compromising the taste.

    7. Don’t starve yourself, nor repress cravings

    The more you don’t eat, the more your brain will send signals to your body, making you eat more next pig out session. You can also indulge on your cravings once in a while, just don’t forget that moderation is key.

    Allow yourself to eat your favorite sweet or treat — just try to keep the amount under 150 calories,” Jones says.

    SOURCES:
    • http://ajcn.nutrition.org/content/97/4/728.abstract
    • https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf
    • http://www.realsimple.com/health/preventative-health/small-changes-improve-health
    • http://www.webmd.com/health-insurance/diet-changes?page=2

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