7 ways to make your diet healthier in 2019
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This is why we advocate a more realistic approach: try some minor adjustments. This makes the change possible, not daunting, and you will see your health improved. Lutz said: "You have a lot of diet choices every day, so even if you only change it occasionally, it will be good."
Research by scientists at the University of South Australia supports this strategy. They found that only 25% of discretionary foods (such as desserts, snacks, and sugary drinks) were replaced by healthy foods, which greatly improved overall dietary quality - sugar intake decreased by nearly 21%, and calories decreased by nearly 4%. The protein intake increased by about 2%.
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This means that simple things like changing a piece of fruit with a few biscuits can have a major impact on helping you follow a healthier eating habit. Here are seven strategies you can use to build your own personalized healthy diet.
1. Eat healthy foods you like
A study by Baylor University's Hankamer School of Business in 2016 found that even people with poor self-control ability can shift their attention from the researchers' "avoidance" food to " Close to "food, you can also get a healthy diet. Don't try to force yourself to eat healthy foods you hate (like kale), not the unhealthy foods (cakes) you like.
“Looking for delicious healthy foods like strawberries – you may find that after enjoying a large bowl of fresh berries, you no longer want to eat chocolate cakes,” said Meredith David, lead author of the study. (Meredith David) said.
2. Cooking for yourself
Compared with people who eat less than three times a week at home, people who eat five or more times a week are 28% less likely to be overweight and 24% less likely to have excess body fat. This is based on a study published in the 2017 issue of the International Journal of Behavioral Nutrition and Physical Activity. The study involved more than 11,000 people. Researchers have found that people who eat at home eat more fruits and vegetables.
3. Eat vegetables first
If you don't eat enough vegetables, it may be because you let them participate in a game they won't win. Dr. Traci Mann, author of the University of Minnesota's assistant professor of psychology and author of Secrets From the Eating Lab (2015), explains: "Research It shows that when you compete with other people for the vegetables on the plate, you will eat less." "But when you eat vegetables alone, you will eat more."
Mann studied this strategy with college students and preschoolers – eating only vegetables before meals, but she thought it would work for anyone. She suggested: “Make a salad, sit down and eat, and then put other food on the table.” “You will not only eat more vegetables, but you will also eat more, so you will eat when you eat. Less."
4. One day a week without meat
A study published in the JAMA Internal Medicine in 2016 found that replacing animal protein with an equal amount of plant protein can reduce mortality, especially heart disease mortality. So, change your burger to a vegetarian version.
5. Eat a better breakfast
Studies have shown that eating a protein-rich breakfast (such as yogurt or eggs) helps prevent weight gain, promotes weight loss, and reduces your calorie intake at night.
6. Make small snacks more satisfying
You don't need to give up your favorite sweets, but you can eat less and eat more snacks. The secret is to use your heart. Fully focus on the taste and texture of the food. This will help you feel satisfied with eating less.
7. Replace the sugary drink with water
We all know that soda is not the healthiest drink. But a recent study shows that replacing a single serving of water a day can help you reduce your calorie intake and the risk of obesity, reducing your risk of developing type 2 diabetes by 14% to 25%. .
Also check out your juice intake. Even 100% juice can provide a lot of calories and sugar for your diet. For a healthier diet, limit yourself to 120ML per day.
You can also use a blender to turn the whole fruit into a liquid or stir it into a fruit shake; you can get the fiber of the fruit.